T Nation

What Do You Think of these Compound Exercises?

-abs:-
Reverse Crunches 3x20
Elbow to Knee 3x50
Plate Twist 3x30

-Hams:-
Power Clean 3x8
Romanian Deadlift 3x8
-Quads:-
Barbell Full Squat 3x8
Dumbbell Lunges 3x8
Barbell Step Ups 3x8

-Chest:-
Around The Worlds 3x8
Barbell Bench Press - Medium Grip 3x8
Front Raise And Pullover 3x8
Straight-Arm Dumbbell Pullover 3x8
-Back:-
Barbell Deadlift 3x8
Hyperextensions 3x20
One-Arm Dumbbell Row 3x8
Seated Cable Rows 3x8

-Shoulders:-
Arnold Dumbbell Press 3x8
Barbell Shoulder Press 3x8
Dumbbell One-Arm Upright Row 3x8
Standing Palm-In One-Arm Dumbbell Press 3x8
-lats:-
Wide-Grip Lat Pulldown 3x8
Chin-Ups 3x8
Kneeling High Pulley Row 3x8

did you just pick a load of stuff at random?

What are your goals? where are you at the moment?

don’t do 3x8 power cleans

[quote]caveman101 wrote:
did you just pick a load of stuff at random?

What are your goals? where are you at the moment?

don’t do 3x8 power cleans[/quote]

to be honest, i went to bbdotcom and searched for all compound movements. and put this together based on my preferences. my goal is to build muscle and strength. why i should not do power cleans?

it’s not that you shouldn’t do power cleans, it’s just that doing them for high reps isn’t such a good idea. They’re quite a technical lift so trying to do them fatigued can be dangerous.

hit low, explosive reps for cleans

Please realise that what you posted is just a list of exercises - it is not a program.

[quote]funckygarcon wrote:
to be honest, i went to bbdotcom and searched for all compound movements.[/quote]
Seven of the exercises listed aren’t compound movements.

Looks like it, no offense. There’s zero rhyme or reason to the “routine” you laid out.

Then why would you want to completely avoid isolation exercises? And avoid all direct arm training? And train every single exercise with the same sets and reps?

read the beginner stickies

As abs are listed first they are your most important body part right?

[quote]nighthawkz wrote:
Please realise that what you posted is just a list of exercises - it is not a program.[/quote]

and what stops it from being a program? i got my big lifts in there, and i guess a lot of people are already doing what is listed in here. why not make it a program?

[quote]Chris Colucci wrote:
Seven of the exercises listed aren’t compound movements.[/quote]

what are not compound movements? tell me. i got them all from a trusted site. so i’m 100% sure they are all compound except the back extension.

[quote]Chris Colucci wrote:
Then why would you want to completely avoid isolation exercises? And avoid all direct arm training? And train every single exercise with the same sets and reps?[/quote]

i want to avoid isolation because isolation doesn’t build as much muscle as compound, its main function is to help tone it. that’s all. i’m not avoiding arm training because it already gets stimulated by compound movements such as chin ups, bent over rows, deadlifts, shoulder presses…ect. as for the sets, i guess i wanted to hit reps that are between low and high. might as well reduce them to 7.

[quote]Mr Stern wrote:
As abs are listed first they are your most important body part right?[/quote]

lol, no. in fact abs are my least concern, because they already get worked out in deadlifts, squats…etc. because your abs balance and stabilize your body and when lifting weight with many muscles involved, your abs keep your balance centered.
the reason why they are listed first. is the order i found them on the site. they listed abs first, then hams…etc

that’s not correct. It’s not a case of isolation work being inferior due to it not building as much muscle as compound lifts, it is performed to emphasise the muscles that the compound lifts neglect.

For example, say you do military press for your shoulders, that’s all well and good and will build mass around your shoulders, however it does not hit the lateral or rear delts to any significant degree, so for balanced development you add some lateral raises and rear delt flyes. That way nothing gets neglected.

It goes for arm work too; you are right that your arms are getting hit by presses, rows etc but in order to fully stimulate them you would add some curls/extensions afterwards.

You use isolation exercises to make sure that all your muscles develop evenly and to their full potential. Compound exercises should obviously be the main focus but to neglect isolation work will lead to problems and imbalances down the line which you do not want.