I'm just planning to do four compounds.

Discussion in 'Fitness & Nutrition' started by tenxia, Mar 1, 2010.

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  1. tenxia

    tenxia OT Supporter

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    Instead of having multitudes of exercises that focus on a single muscle, I figured I'd focus on bench press, deadlifts, squats, and pull ups. And do some ab work. Do more sets of each.

    M = bench/squat
    W = deads/pull ups
    F = bench/squat

    M = deads/pull ups
    W = bench/squat
    F = deads/pull ups

    Repeat.

    Pros/cons?
     
  2. KingGargantuan

    KingGargantuan ♖♘♗♕♔♗♘♖

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    do a search for these programs:

    jim wendler 5/3/1
    rippetoe starting strength
    madcow 5x5

    i'm not 100% on madcow but i know the 5/3/1 and rippetoe use squat/bench/military/deadlift as their main lifts.
     
  3. grimstone

    grimstone magic murda bag OT Supporter

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    sounds like a plan. i have been keeping it about that simple lately
     
  4. fatmoocow

    fatmoocow bored OT Supporter

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    I like it in principle of simplifying shit down, but you're not getting enough upper back/rear delt/rotatorcuff. So maybe cut a bench and add bent over rows, facepulls, etc. Like have a small shit day maybe.
     
  5. evolude

    evolude OT Supporter

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    Looks like the routine I used for the first few years.
     
  6. exxoizzle

    exxoizzle Free mustache rides

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    This intrigues me, I spend at least an hour + at the gym most days.
    Would this type of workout work well? Seems like it could cut ALOT of time
     
  7. drickz

    drickz chunkin the deuce

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    maybe try power cleans instead of pull ups?
     
  8. grimstone

    grimstone magic murda bag OT Supporter

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    power clean and press is my new fav exercise
     
  9. blackbirdbeatle

    blackbirdbeatle New Member

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    5x5 is the best beginner routine you can do to add mass I think because it's simple and quick. Do squats, deads, bench, bent over rows, pull ups and I'd add a sixth in military press.

    Then maybe add in some targeted ones like flies, tricep extensions, etc... if you're looking like some areas aren't getting hit hard enough. I've found that flies build my chest a lot better than bench, but then you mostly just target your pecs so if you only do these you may end up with weaker stabalizers for other exercises.
     
  10. Ep

    Ep Guest

    Good for building mass, not so great for looking "good" in my opinion.
     
  11. grimstone

    grimstone magic murda bag OT Supporter

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    based on what. the only thing you can do with a routine is build muscle being cut is all diet
     
  12. thespazz

    thespazz New Member

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    Truth.

    I'm trying to add in some powercleans to my 5x5. Sometimes I'll throw in some isolation for my upper body.
     
  13. reminisce

    reminisce OT Supporter

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    you get rid of your BB?
     
  14. GTLifter

    GTLifter Banned

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    normally you stick with one compound on your first cycle
     
  15. Memor

    Memor Active Member

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    :werd: test tren dbol and anadrol
     
  16. MaineSucks

    MaineSucks OT Supporter

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    Wendler 5/3/1 routine. Bar none.
     
  17. knight42

    knight42 OT Supporter

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    ya 5/3/1 boring but big is the same idea but put together better than what you wrote
     
  18. Frank Dux

    Frank Dux Guest

    i came in this thread expecting something else
     
  19. GTLifter

    GTLifter Banned

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    obviously memor and I did too
     
  20. grimstone

    grimstone magic murda bag OT Supporter

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    [​IMG]
     
  21. Frank Dux

    Frank Dux Guest

    DARE did me no good
     
  22. blackbirdbeatle

    blackbirdbeatle New Member

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    My life goal is to now become the best hospital hall wheelchair racer on the planet so I can't say the same.
     
  23. filho do deus

    filho do deus New Member

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    madcow riptoe =


    M: row/squat/bench
    W:dead/squat/incline
    F: row/squat/bench

    i switched incline with military
     
  24. thespazz

    thespazz New Member

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    yeah. got a 3gs.
     
  25. grimstone

    grimstone magic murda bag OT Supporter

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    there is no one way to run a 5x5 it can be ran many deferent ways.
     
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