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Author Topic: Compound Lifts  (Read 4155 times)

Offline TWC760

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Compound Lifts
« on: December 24, 2010, 07:05:09 PM »
Alright, so I've got

1. Squats
2. Deadlifts
3. Bench press
4. Rows
5. Pull ups
6. Military press

and I also do sprinting/HIIT as well.

My question is this: should I combine all of these lifts into one super workout or should I just concentrate on a few of them one session at a time?

Also, is it a bad idea to lift after I've been sprinting?
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Offline samjohn

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Re: Compound Lifts
« Reply #1 on: December 24, 2010, 07:34:40 PM »
Quote from: TWC760 on December 24, 2010, 07:05:09 PM
Also, is it a bad idea to lift after I've been sprinting?

In my opinion, the largest single factor is and always will be tonnage, ie/ how much in total you have lifted. I honestly think this single factor is 75+%, and then 23% is healing time, then 2% left for miscellaneous.

So don't lift after sprinting simply because you'll be tired and that will hurt your total tonnage.

NB. I am not a trainer. What I suggest is what worked best for me.
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Offline Il Capo

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Re: Compound Lifts
« Reply #2 on: December 25, 2010, 10:04:25 AM »
Are you a beginner? If so, you can train harder and still recover, because the weights won't be as high. You can also add weight from session to session.

I'd suggest, for a beginner or a novice, to try the Starting Strength program (search it here or google). Once you've stalled with that program 3 times, you can move on to intermediate programs.

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Offline Wlfdg

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Re: Compound Lifts
« Reply #3 on: December 26, 2010, 07:52:47 AM »
Quote from: TWC760 on December 24, 2010, 07:05:09 PM
Alright, so I've got

1. Squats
2. Deadlifts
3. Bench press
4. Rows
5. Pull ups
6. Military press

and I also do sprinting/HIIT as well.

My question is this: should I combine all of these lifts into one super workout or should I just concentrate on a few of them one session at a time?
Break the lifts down, ie. A. Squat, Row, Military Press & B. Deadlift, Pull ups, Bench press.
As Il Capo said, there are programs out that lay it all out for you such as Starting Strength and Stronglifts.
Mike Mahler wrote about Reg Park's training here - http://www.t-nation.com/free_online_article/sports_body_training_performance/the_reg_park_way_to_serious_size_and_strength&cr=

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Also, is it a bad idea to lift after I've been sprinting?
YES! Train them on a separate day or as a finisher at the end of a weight training session.

What are your goals?
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Offline TWC760

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Re: Compound Lifts
« Reply #4 on: December 26, 2010, 04:50:16 PM »
Thank you for the prompt responses. My goal is to gain strength without losing speed and agility.

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Offline Wlfdg

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Re: Compound Lifts
« Reply #5 on: December 26, 2010, 07:23:18 PM »
Quote from: TWC760 on December 26, 2010, 04:50:16 PM
Thank you for the prompt responses. My goal is to gain strength without losing speed and agility.


When you gain strength you gain speed and agility. Speed = force against the ground.
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Offline Eric

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Re: Compound Lifts
« Reply #6 on: December 27, 2010, 10:04:36 AM »
Yup, split em in half.  Do some foam rolling on yourself too.
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Offline Wlfdg

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Re: Compound Lifts
« Reply #7 on: December 28, 2010, 11:49:14 AM »
Quote from: javedjee84 on December 28, 2010, 10:53:51 AM
WHAT IS BEST TIME FOR EXERCISE
Whenever you can do it with 100% focus and intensity.
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Offline arthurb999

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Re: Compound Lifts
« Reply #8 on: December 28, 2010, 12:16:15 PM »
Quote from: javedjee84 on December 28, 2010, 10:53:51 AM
WHAT IS BEST TIME FOR EXERCISE

All the time :D
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Offline Thunderchild

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Re: Compound Lifts
« Reply #9 on: August 24, 2011, 08:03:03 AM »
Wow, I am late to this party but just came across this thread. I am not sure if anyone is familiar with OLAD ( One Lift A Day ), but that is how I do my exercise routine. I have been doing this for over a year or so. It allows me to concentrate better on my lifts. I hurt my shoulder about a month and a half ago, so no upper body since then. I am getting better now so I will be getting back into upper body within a week or two. I love the routine and will stick with it for some time to come.
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Offline Thunderchild

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Re: Compound Lifts
« Reply #10 on: October 04, 2011, 01:27:42 PM »
OLAD! One Lift A Day! I have been doing tis for around 7 month's now and it works great for me. Just make sure you split it up by working upper body one day and lower body another day. It is becoming popular with alot of body building site's I have been to. Give it a try for a few month's.
 8)

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Re: Compound Lifts
« Reply #10 on: October 04, 2011, 01:27:42 PM »

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