The Five Biggest Contradictions in Fitness
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The Five Biggest Contradictions in Fitness

Itís no secret that when people contradict themselves, it has the effect of making the flaws in their actions or statements seem glaringly obvious. But what about when WE ourselves get caught contradicting ourselves by someone else?

By: Nick Tumminello Added: January 6th, 2014
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Results 1 to 4 of 4
  1. #1
    Wannabebig New Member
    Join Date
    Aug 2004

    Compound Workout... Thoughts on routine?

    I have been working out for about 2-3 years now, with a good amount of growth. I have been using HST for a little over a year with nice results. I am now wanting to switch it up a little.

    I was curious on some opinions on a compound workout.

    Mainly focusing on squat, dips/bench, and rows/chins.

    Just curious as to a rough amount of each I should do, how many reps, how often, and how to train.

    For example should I do:

    5x 6-8 Squat
    5x 6-8 Dips (Weighted)
    5x 6-8 Rows

    Three times a week all in the same day or should I have each on its on day.

    If anybody has a nice compound workout they would like to post, go ahead.

    I am looking for some thoughts on this style training and if it will give me some nice gains compared to doing a basic 3 day split using both compound and isolation.

    Also, after the workout I plan to add in maybe a slight amount of direct work if I feel the compound did not work a certain group hard enough (Bis for example).


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  3. #2
    Go Heels! MixmasterNash's Avatar
    Join Date
    Feb 2003
    Chapel Hill, NC
    3 times a week, all three would be a pretty good program. Maybe alternate a squat/dip/row day with a dead/bench/pullup day. The sets/reps look good.

    With good diet, it would be an awesome routine to put on mass. Damn, it sounds so good I might try it for a month.

  4. #3
    Senior Member debussy's Avatar
    Join Date
    Jan 2004
    Cambridge, MA
    how about military press for shoulders?

  5. #4
    Wannabebig New Member
    Join Date
    Aug 2004
    I am thinking that with some incline bench, dips, and rows... I should hit my shoulders pretty good.

    I just finished working out and it felt good. Here is what I did tonight:

    5x Squat (8 Reps)
    4x Rows (8-10 Reps)
    2x Weighted Dips (8 Reps)
    1x Flat DB Press (10 Reps)
    1x Incline DB Press (6 Reps)

    I feel good. It seems my entire body got a good workout. My entire body aches (that good workout feeling), including my bis/tris, and even my calves.

    I would have done another set or two of back/chest but I didn't get much rest last night and I am about to die.

    Keep up with the thoughts on the workout. I would like to hear some more opinions.


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