Compound lifts?

I don't think that anyone got laid this weekend because everyone is busy talking about EVERYTHING besides fitness and nutrition. I swear all of my "recent forums" are about underwear, shaving, rating the poster above you...on and on...

I don't know about that program...but I am also curious about lifting. I usually lift with the machines, but talking to a trainer last week, he suggested I move off of them and do as much work on the BOSU ball as possible because it is going to engage the core and burn more calories since that is a bigger muscle group. I've been trying to find some circuit workouts and ideas using the BOSU as well as free weights. I see this trainer daily but I hate to ask him because I am not paying him. I don't want him to think I'm freeloading.

I'd appreciate any links to websites...particularly for women. I try to lift my entire body every other day with the routine of one day on and one day off. I do cycling/swimming/running for cardio both on lift days and on non lift days and take one full day off a week.

Regardless of program, compound lifts are always going to be superior to machines or isolation lifts. It works the entire body vs just those mucles.

Unless you are a bodybuilder looking to work very specific areas for growth etc.. don't worry too much about them.

It's okay to work certain bodyparts but not at the expense of skipping your main body part lifts. ie.. do your main compound lifts 2 days out of the week, then you can try to target lift. But even then, I do all free weights. Or maybe some cables to target various areas.

There's also a time factor. Doing each muscle group invidiually is a ineffiecent way of working out. Compound lifts work the main group and many of the smaller groups at the same time. buring more calories and working more muscle groups at the same time.

Big fan of the compound lifts. I just recently started Starting Strength after having done isolated lifts for the past 2 years or so. This is way, way better, in terms of making real strength gains week after week. I feel strong and I am growing.

That's a great program. Don't be this guy:

I googled the Strong lifts 5x5...
Is it ok for women to do too? He uses a lot of male-oriented language.

I googled the Strong lifts 5x5...
Is it ok for women to do too? He uses a lot of male-oriented language.

Not marketed toward women...but there's no difference in lifts that men or women should be doing

Ever see the people who are always at the gym, yet look the same. They likely do a boat load of isolation moves without ever doing compound moves. Deadlifts are my favorite lift, the one I look forward to all week. They kick your butt, but I love the raw effort it takes.

The previous comments about form are VERY important. Watch videos, read articles, ask you trainer about form. More so with deadlifts and squats. These are the most important exercises, but are more complicated in execution than you might expect.

I'm thinking about starting Stronglifts 5x5 so my question is: is that a good program?

Yes.

Also are compound lifts superior to isolation ones?

Depends on what you specifically hope to achieve with the exercise selection. If you are a beginner then generally compound lifts are superior. Once you reach a decent level of development isolation moves come more into play.

There's also a time factor. Doing each muscle group invidiually is a ineffiecent way of working out. Compound lifts work the main group and many of the smaller groups at the same time. buring more calories and working more muscle groups at the same time.

Ditto on the time factor. I do almost exclusively compound moves because I do NOT want to be in the gym for 2 hours a pop. I usually am in and out of my program in under an hour if I don't rest too long between sets (including 10-15 minutes of warm-up on the elliptical), or about an hour if I'm resting more. My bf, on the other hand, LOVES the isolation exercises because, well, he's an engineer. To him, the ability to target specific muscles is what he wants. But it takes him a good 90+ minutes to get through his circuit.

Also, with compound exercises, you work out a bunch of little muscles that will help with balance. This has helped me tremendously in yoga and snowboarding.

I'm not against isolation exercises (in fact, if my elbows would allow it, I would target my triceps more with those.) I'm just a fan of efficiency, and compound is efficient.

Read "New Rules of Lifting for Women"...great info! I plan to start the workouts in a couple of weeks (have to wait 6 weeks after gallbladder surgery...next Wednesday will be four weeks!). He has great information about weight training for women and that it's okay for women to lift heavier weights and WHY it's okay.

All I do and All I have ever done is lift Heavy and do Compound lifts.

Squats
Deadlifts
Bench/Dumbells
Clean and Press
Squat
Weighted Chinups
Weighted Dips

I have some tennis elbow now, I haven't done biceps in over 6 weeks. But low and behold my biceps grew.
If you did the above and reached maximum effort on all days you would be very fit.

I got my heart rate up to 190 once doing clean and press

I have been on Stronglifts for 12 weeks and have seen great strength gains. Start low and work your way up. I have seen linear progression in every lift and have set many personal bests. Eating at a caloric deficit and lifting heavy compounds has allowed me to cut fat and get stronger.

Exactly what I do. But I cycle in-between heavy and light cycles. My body doesn't constant heavy lifts. But I've been able to lose weight while maintaining my muscle mass (if not actually gain a touch). This site has keeping my calorie and protein count on point.