Fitness.com
Advertisement

Go Back   WorldFitness Training Forum > Fitness Enhancement > Weight Training

Weight Training

Share training tips and ask questions about working out in the weight room.


» Site Navigation
 > Shop
» Advertisers
» Current Poll
Do you want Rep back?
Yes, I want rep back! - 68.42%
13 Votes
No, it's sh!t - 31.58%
6 Votes
Total Votes: 19
You may not vote on this poll.
» Stats
Members: 105,064
Threads: 38,576
Posts: 362,541
Top Poster: Karky (9,553)
Welcome to our newest member, Yamil
» Fitness Shop
If you register for free, you will be able to post threads, vote on polls and lots more. If you have problems with the registration or logging in, please contact the administrator.

Reply
 
LinkBack Thread Tools Search this Thread Rate Thread Display Modes
  Full Body Routine - Compound Only Post #1 (permalink)  
Old Apr. 06/08, 09:32 AM
JethroTull
Warming Up
 
Join Date: Jan 2008
Posts: 47
Full Body Routine - Compound Only

I just finished working out 3 times a week for 2 months. I made great gains in all my lifts, but results began to taper off the last couple weeks. I think it's time for a change. Right now, I'm taking a week off working out to give my body a chance to fully rest up. When I get back into it next week, I'm planning on doing a full body ABA BAB workout three times a week.

Workout A
Squat
Bench Press
Pullups
Dips
45 degree Leg Press

Workout B
Deadlifts
Clean + Jerk
Bent Over Rows
Lunges
Close-Grip Bench Press

What do you think? I'm training purely for strength right now, as I'm considering joining the RCMP (Canadian police) or the Fire Deparment within a couple years. Only the Close-Grip Bench Press, Lunges, and Clean + Jerk are new lifts. All of the other lifts I've done during the last couple months. Is there going to be enough variation to break out of the adaptation I've recently developed?
Digg this Post!Add Post to del.icio.usBookmark Post in TechnoratiFurl this Post!
Reply With Quote
  Full Body Routine - Compound Only Post #2 (permalink)  
Old Apr. 06/08, 09:36 AM
Karky's Avatar
Karky
Former member of VulgarityGang
 
Join Date: Dec 2005
Location: had to quit when he became a mod
Posts: 9,553
I'd put the clean and jerk before the deadlift. The clean and jerk is a bigger lift and it is explosive, it requires a lot more than the deadlift. That is the only thing I would change. Other than that it looks really good. Basic compound lifts, no bull approach! Good luck!
Digg this Post!Add Post to del.icio.usBookmark Post in TechnoratiFurl this Post!
Reply With Quote
  Full Body Routine - Compound Only Post #3 (permalink)  
Old Apr. 06/08, 03:04 PM
betsie2k's Avatar
betsie2k
Second Set
 
Join Date: Jan 2007
Posts: 426
I think that workout is pretty decent tbh, your goals are different to mine and there are a few exercises I have never done there so I cannot comment on how good they are.

I know this is a little OT but what muscles primarily do the clean and jerk work? Would doing clean and jerk improve my shoulder press?
And how many reps would you do? can you do 3x8 with oly lifts or would you do less?
Digg this Post!Add Post to del.icio.usBookmark Post in TechnoratiFurl this Post!
Reply With Quote
  Full Body Routine - Compound Only Post #4 (permalink)  
Old Apr. 06/08, 03:36 PM
Karky's Avatar
Karky
Former member of VulgarityGang
 
Join Date: Dec 2005
Location: had to quit when he became a mod
Posts: 9,553
You'd like to stay under 3 reps most of the time. It works powerful triple extension by the hip (hams and glutes) ankles (calves) and knee. Also a shrug, so there is traps, and a bunch of stabilization. The jerk would not help your shoulder press that much since you mostly use your legs to get it up there, you just lock it in place with your arms.

Last edited by Karky; Apr. 07/08 at 01:20 AM.
Digg this Post!Add Post to del.icio.usBookmark Post in TechnoratiFurl this Post!
Reply With Quote
Reply

Go Back   WorldFitness Training Forum > Fitness Enhancement > Weight Training

Bookmarks

Thread Tools Search this Thread
Search this Thread:

Advanced Search
Display Modes Rate This Thread
Rate This Thread:


Similar threads to Full Body Routine - Compound Only
Thread Thread Starter Forum Replies Last Post
My full body routine
My full body routine: Hi... i posted similar in the bodybuilding sub...
johnnyg2008 Weight Training 4 Jan. 21/08 03:50 PM
Help Fix My Full Body Routine!!!
Help Fix My Full Body Routine!!!: Hello, i'm a male, and im new here, and this is...
vanillachunk2 Weight Training 21 Aug. 07/07 06:02 PM
full body routine
full body routine: I'm 5'8" 155 lbs on a bulking routine that was...
GianG Weight Training 9 Apr. 28/07 09:47 AM
Full Body Routine...
Full Body Routine...: I got this from a Men's Health a while back. This...
PeterMan Personal Training 0 Jan. 08/07 10:51 AM
Full Body Routine
Full Body Routine: Hi. I've heard about full body routines but i...
Rookie Personal Training 2 Jun. 21/05 10:09 PM

More threads of JethroTull
Thread Date Forum Replies Last Post
Powering Through a Pulled Groin?
Powering Through a Pulled Groin?: I pulled my groin on my first set of squats...
Feb. 07/08 Weight Training 1 Feb. 07/08 09:14 PM
Whey or Casein for Homemade Bars?
Whey or Casein for Homemade Bars?: Do you think it is preferable to use whey or...
Jan. 26/08 Supplements 2 Jan. 28/08 06:02 AM
Big Breakfast for Bulking
Big Breakfast for Bulking: Does this look like a good, nutritional breakfast...
Jan. 23/08 Nutrition 4 Jan. 27/08 07:46 PM
Benching to Failure without a Spotter?
Benching to Failure without a Spotter?: Hey guys, Does anyone have any experience...
Jan. 20/08 Weight Training 15 Jan. 22/08 08:13 PM
Anyone try 20-Rep Squats?
Anyone try 20-Rep Squats?: Has anyone actually tried this program for...
Jan. 22/08 Weight Training 2 Jan. 22/08 08:08 PM

Other threads in forum Weight Training
Thread Date Thread Starter Replies Last Post
Trapezius
Trapezius: Ok, my left trapezius muscle is okay, I can tense...
Jul. 23/06 Pojo 7 Jul. 25/06 08:56 AM
Body Fat
Body Fat: How do I find out what my body fat is? Do I have...
May. 08/06 Moonbeam3 9 May. 09/06 10:58 AM
Army Style Workout..is this Effective..?
Army Style Workout..is this Effective..?: Hey guys, i figured i'd post this here cause i'm...
Jan. 18/06 gibarian 1 Jan. 18/06 10:34 PM
over head extensions
over head extensions: When i do them i use a 70 lbs dumbell so i can...
Jul. 14/05 speedkills 2 Jul. 15/05 04:26 AM
Good AB Workouts?
Good AB Workouts?: I need the most effective ab workouts please. ...
Oct. 30/04 digitalaides 1 Oct. 30/04 07:22 PM

» Online Users: 136
2 members and 134 guests
Gus, Karky
Most users ever online was 1,736, Apr. 17/07 at 06:27 PM.

All times are GMT -8. The time now is 03:06 AM.


Powered by vBulletin® Version 3.8.3
Copyright ©2000 - 2009, Jelsoft Enterprises Ltd.
Content Relevant URLs by vBSEO 3.2.0
Template-Modifications by TMS

| Weight-Loss-Forum | culturismo & fitness | Aerobic | Free Exercises | Exercises
You are viewing Full Body Routine - Compound Only.