Routine Focused around Compounds

[Myles]

Hey Guys,

Just looking for some advice. I have been doing full body work outs for a while but I feel I need to start splitting up my work outs to try and maximize gains. I am just looking for a good routine that will enable to do a compound lift each day and exercises that will help make my compound lifts better. If anyone could supply me with a link or just hook me up with some info that'd be great. Also, I'm wondering if anyone here power cleans regularly, and if I should be doing this as well.

This is sorta what I'm looking at:

Day 1

-Deadlift
-Supporting Exercise
-" "
-" "
etc

Day 2

-Squat
-Supporting Exercise
-" "
-" "
etc

Day 3
-Bench
-Supporting Exercise
-" "
-" "
-etc

Thanks for any input or advice.

[vassille]

What's the entire week routine?
You have 3 days...how is that split?

[Myles]

Maybe I am wrong on my definition of a split. Instead of doing full body workouts I was planning on "splitting" up my workouts into 3 days and focusing each day around a compound lift. I just don't know what exercises would best benefit (or support) the compound lift.

[SunnyInc.]

Originally Posted by vassille

What's the entire week routine?
You have 3 days...how is that split?

By the looks of it he is doing back/bi's, legs and chest/tri's (with shoulders... maybe?)...

[Blueice]

I think he means...Day 1..Day 3 and Day 5. Or starting from the beginning of the week, something like Monday, Wednesday, Friday. Your routine looks fine. As far as powercleans, it's up to you if you want to do them, not necessary, but if you like them then do them.

[Myles]

I realize now that I should have made my post more in depth. I want to know what type(s) of exercises will help support and build the "Big Three".
For instance...

-Deadlift
-Lat Pull
-Sitting Row
-Reverse Chin Ups
-"insert exercise here"
-"insert exercise here"

I'm not quite sure what else I could be doing to support my deadlift without working parts of the body that will be worked on the following days.

-Squat
-Supporting Exercise
-Calf Machine
-Leg Press
--"insert exercise here"

Day 3
-Bench
-Decline
-Incline
-Dumbbell Press
-Weighted Dips
-etc

This is my first time making an actual routine. Usually, I just follow a full body work out off of the internet. If you guys could rip apart my routine and throw me some pointers that would be great. Be real about it too, if this routine sucks, or if it should be changed completely, tell me. I'm also wondering about the amount of reps and sets I should be doing. Thanks!

I'm 5'10, 170LBS, at 18 years old.

[dannyboy9]

What are reverse chin-ups? Is that another name for Pull-ups?

Also, maybe it would be a good idea to add in Stiff Leg Deadlifts and Ab work to your leg day? Maybe some Hyper Extensions and Good Mornings for back days.

I, personally, would exclude declines. You would be fine with Flat, Incline and DB presses. If you'd like, you can also include dips but benching should hit your tri's effectively. You're making a good choice by having your training revolve around free weight compound exercises.

[Myles]

Originally Posted by dannyboy9

What are reverse chin-ups? Is that another name for Pull-ups?

Also, maybe it would be a good idea to add in Stiff Leg Deadlifts and Ab work to your leg day? Maybe some Hyper Extensions and Good Mornings for back days.

I, personally, would exclude declines. You would be fine with Flat, Incline and DB presses. If you'd like, you can also include dips but benching should hit your tri's effectively. You're making a good choice by having your training revolve around free weight compound exercises.

Reverse chin-ups are another name for those pull ups that hit target the lats (I know I am incorrect on the name). I never thought Ab work was needed, but I just read that it will increase overall strength. Now, I just need to look up "Good Mornings" and "Hyper Extensions". Also, aren't SLDL's more of a back workout? Weighted dips are also one of my favorite exercises. One day I'll be able to dip with two plates. I now have two questions:

1) How many exercises should I be aiming for in a day?
2) What sort of rep and set amount should I aim for?

[jlozan84]

What you need to do is focus on the Big 3 and plan your supporting movements around what weaknesses exist in the Big 3. Example - If your sticking point in deads are at lockout, you maybe need to do some rack deads. Or if you are almost as strong on incline as you are on flat bench, then perhaps your chest or tris are the weak point. Does this make any f*cking sense? Regardless, here is what I would start out with..............again though, the other things besides the big 3 are not set in stone. I'd consider some of them more of a staple then others - like SLDLs, RGBP, Barbell Rows, Leg Press, Abductor/Adductor.

Bench Day
- flat bench
- incline bench or dbs
- military
- rgbp
- side, front raises
- rear flys

Squat Day
- full squats
- sldls
- leg press
- hips/groin
- calves

Dead Day
- deads
- t-bars
- rack chins
- barbell rows
- face pulls

[Myles]

Originally Posted by jlozan84

What you need to do is focus on the Big 3 and plan your supporting movements around what weaknesses exist in the Big 3. Example - If your sticking point in deads are at lockout, you maybe need to do some rack deads. Or if you are almost as strong on incline as you are on flat bench, then perhaps your chest or tris are the weak point. Does this make any f*cking sense?

Word, for sure that makes sense. At this point in the time though, I haven't had enough practice with the big three to know what my weaknesses are. This means I must train! I'll take a look at t-bars, rack chins, and face pulls. What are rgbps'?

[Gill]

RGBP (Reverse Grip Bench Press). This is sort of controversial but most experienced lifters like Jlo, BGLD, Merk and Musclentx recommend them.

You grip the bar with an underhand grip, thumbs out, and lift the bar up and off the rack. Drop the bar to a few inches from your lower chest and then press up. Keep your elbows in at your sides.

If you don't have a spotter, make damn sure you are comfortable with the process using just the bar before attempting any weighted reps.

[Noir]

Originally Posted by Gill

RGBP (Reverse Grip Bench Press). This is sort of controversial but most experienced lifters like Jlo, BGLD, Merk and Musclentx recommend them.

You grip the bar with an underhand grip, thumbs out, and lift the bar up and off the rack. Drop the bar to a few inches from your lower chest and then press up. Keep your elbows in at your sides.

If you don't have a spotter, make damn sure you are comfortable with the process using just the bar before attempting any weighted reps.

Man thats some crazy explanation lol. I was just gonna say reverse grip bench :P

Anyway, Jlo set you out a pretty tight workout man. Its a really good starting point. Like he said, the only reason you really might have to change it would be because of your own specific weaknesses on the big three. Maybe add some abs on squat and/or dead day if you feel like it.

[Myles]

Word. Thanks all. I'll be starting "Bench" day tomorrow. All these answers have created some more questions.

1) At my local gym there is no T-Bar machine but seated rows to be similar in movement. Correct me if I'm wrong.

2) Are rack chins any better then plain old chin ups?

[Gill]

Originally Posted by Noir

Man thats some crazy explanation lol. I was just gonna say reverse grip bench :P

Anyway, Jlo set you out a pretty tight workout man. Its a really good starting point. Like he said, the only reason you really might have to change it would be because of your own specific weaknesses on the big three. Maybe add some abs on squat and/or dead day if you feel like it.

Haha, didn't mean to make it complicated. Just wanted him to know the process. First time I tried to do them it felt so awkward.

[Myles]

So...as far as reps and sets: 5X5?

[lee thompson]

Originally Posted by Myles

So...as far as reps and sets: 5X5?

if you like,pile on the weight and be prepared to eat.....loads.

[Myles]

Originally Posted by lee thompson

if you like,pile on the weight and be prepared to eat.....loads.

Word. Since I'm a teen I really don't care how much fat is in what, etc etc. I try to eat till I'm way past satisfied.

[ambientdeath]

Well eat tons but they have to be healthy choices.

If you're getting your calories from chocolate bars and sugar-filled garbage, you're doing your body no good. They are worth hundreds of calories but give you zero nutrition.

Healthy, slow burning carbs+fibre like whole wheat, oatmeal, beans, all-bran etc. Tons of protein and healthy fats too like olive oil, peanuts (not that salted to hell crap you find in Planters jars)

[Myles]

Originally Posted by ambientdeath

Well eat tons but they have to be healthy choices.

If you're getting your calories from chocolate bars and sugar-filled garbage, you're doing your body no good. They are worth hundreds of calories but give you zero nutrition.

Healthy, slow burning carbs+fibre like whole wheat, oatmeal, beans, all-bran etc. Tons of protein and healthy fats too like olive oil, peanuts (not that salted to hell crap you find in Planters jars)

For sure, you are totally right. My mother went to school to be a nutritionist and she cooks the best dinners. She religiously watches over what I eat at the house and even says I consume to much protein, yadda yadda.

[lee thompson]

Originally Posted by ambientdeath

Well eat tons but they have to be healthy choices.

If you're getting your calories from chocolate bars and sugar-filled garbage, you're doing your body no good. They are worth hundreds of calories but give you zero nutrition.

Healthy, slow burning carbs+fibre like whole wheat, oatmeal, beans, all-bran etc. Tons of protein and healthy fats too like olive oil, peanuts (not that salted to hell crap you find in Planters jars)

very good advice.