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Muscle mass Developing Tip: Concentrate On Compound Workout routines

33 Comments
  • Blad771
    Posted at 19:37h, 26 March

    You can show us by practice it much more effective….

  • Mode Athletics
    Posted at 19:37h, 26 March

    Rows are one of the best exercises you can do for your back and biceps. If you have weights, bent-over rows with a barbell or dumbbells is an awesome exercise. Another killer exercise for back and biceps is single-arm dumbbell rows. If you have a suspension system or a dip/row station, bodyweight rows are another great option. There are also lots of great rowing movements that you can perform with resistance bands or tubing.

  • goldpenguin00
    Posted at 19:37h, 26 March

    have you made the compound exercise videos?

  • aaronlara05
    Posted at 19:37h, 26 March

    Yea that would be awesome.. Basic, most effective (isolation exercise free) compound movements 2 build muscles FAST.. Sounds awesome.. Thanx again man, i cant wait actually.. Oh n pls jus ignore those 21 muppets, coz evtime i see those 21 dislikes 4 this gr8 video which gave me literally th best tip ever 4 my workout 2 buld MORE muscles FAST as anythin, im so ragin n gettin mad.. Jus ignore them muppets man.. Thanx a lot..

  • Mode Athletics
    Posted at 19:37h, 26 March

    Good stuff. I'm really glad to hear the positive feedback. Keep up the great work with your workouts focussing on only the most effective compound movements. Pretty soon I plan to post some more muscle-building videos that emphasize all of the best compound exercises, and advise people to stay away from pointless isolation exercises, so it's awesome to hear positive feedback about these types of videos.

  • aaronlara05
    Posted at 19:37h, 26 March

    No thank you man, seriously.. Iv bn watchin loads of videos bout body buildin n ur totally givin useful, basic CORRECT info.. Esp this one about compound exercise.. N i couldnt believe wen i saw 21 muppets did not like this video.. Must be those gym clowns who do stupid workouts with stupid positions no1 has ever seen :)) U see them at the gym everyday :) U saved me wastin my time on stupid gym movements man.. N im gettin results BIG TIME.. Thanx again man, il keep watchin..

  • Mode Athletics
    Posted at 19:37h, 26 March

    Thanks for your comment, man. Best YouTube comment I've read in a very long time. Absolutely made my day.

  • aaronlara05
    Posted at 19:37h, 26 March

    I actually cant believe there are 21 dummies did NOT like this video.. Thu guy is givin u probably the best tip in body building shit n u din NOT like it?!?!?! The best basic tip in this shit is COMPOUND EXERCISE man.. Do not waste ur time on any other shit if u want 2 gain muscles.. Good tip man, thanx totally agree and i already started gettin results..

  • Eesa D.
    Posted at 19:37h, 26 March

    Last month I was 137 pounds at 5 foot 6 inches. Now I am 150 pounds and packing clean muscle with a high calorie diet. Compound exercises are the way to go!

  • DiGiTaLdAzEDM
    Posted at 19:37h, 26 March

    Thanks for the many responses–I just subscribed.I am changing from 7 reps because I have read that 5 is better for an emphasis on development of actual strength.Also, that range will allow me to use a bit heavier weight.I still have my workout records from a year ago, so will be interested to compare results over the coming months. I am determined not to get stopped this time–although I feel like a kid, in 2 1/2 years I will be 60.My long term goal is to be fitter then than I have ever been.

  • DiGiTaLdAzEDM
    Posted at 19:37h, 26 March

    For variety,at some point I might reduce squats and/or deadlifts to twice a week, and in the third workout add bent over rows with a bar, and dips using a dip station. Modify a bit as I go, keeping basic approach the same.Sound like a good idea? Are dips and rows compound movements?I might buy a dipping station–can get a solid one for $90. Are dips beneficial enough to warrant the spending? I am becoming more interested all the time in exercises that use body weight only.Sorry for many posts.

  • Mode Athletics
    Posted at 19:37h, 26 March

    @DiGiTaLdAzEDM 3 working sets of 5 reps each, all compound movements, is phenomenal for muscle building. 5 reps per working set is the same rep range that Jason Ferruggia (the main muscle building expert I follow) advocates for optimal muscle building, so it sounds like you've got a really solid program there.

  • DiGiTaLdAzEDM
    Posted at 19:37h, 26 March

    @modeathletics I have been reading a book by Brooks Kubik–it is in part what convinced me to do away with isolation exercises. He has a similar program i think, based on 5-4-3-2-1 in prep for doing a singles program. His 5×5 program comes before that. It is similar to what I was doing before, except it introduces two warm up sets, (for each exercise). Working sets aim for 3 sets of 5 reps–when you can do that weight is increased. All compound moves. I will have to be careful not to overtrain.

  • Mode Athletics
    Posted at 19:37h, 26 March

    @DiGiTaLdAzEDM 4 to 5 sets of pull-ups per workout is more than enough to build massive biceps. Refer to Jim Wendler's 5-3-1 program for one of the best examples how and why lower volume training is the best way to build strength and muscle. Jim's 5-3-1 program is a powerlifting program, but with a proper diet it's also one of the best muscle-building programs I'm aware of. With that said, I agree with your plan of simply gauging fatigue and cutting back if necessary. That's a very solid plan.

  • DiGiTaLdAzEDM
    Posted at 19:37h, 26 March

    @modeathletics My concern is that 4-5 sets of pull ups will not be sufficient for building biceps? On the workout–10 of those sets are warm up with weight at 75% and 85% of working sets. I just started those–was not doing warm up sets before so that has increased total sets. And 3 sets were pushups. Total time was probably a bit over 90 mins. If it seems too much gauged by fatigue level I will cut back. I am still in the process of working out my program–i.e. sets, reps, exercises, etc.

  • Mode Athletics
    Posted at 19:37h, 26 March

    @DiGiTaLdAzEDM Just saw this question about 3 pushup sets to failure and whether it will address your concern about biceps. The likely answer is no because pushups do not work the biceps in any way, but my question is what is your concern about biceps? Also, 28 sets and 90 minute workout is too much volume unless you're a bodybuilder jacked up on steroids.

  • Mode Athletics
    Posted at 19:37h, 26 March

    @DiGiTaLdAzEDM That looks great, and it's also clear that you've really done your research and have acquired all of the knowledge necessary to put together effective workout programs that will allow your to meet your fitness goals. Good luck with your goals, and as you go forward, definitely let me know if you have any questions about any of the finer details about this stuff.

  • DiGiTaLdAzEDM
    Posted at 19:37h, 26 March

    @modeathletics Yes, I have read that anaerobic type intervals (HIIT) will burn fat more effectively than aerobic type workouts–so good advice. I am running longer distance now for endurance because I may do a race in June. However, by early April I am planning start doing half my runs as speed intervals running 90–95% of max–faster than race pace. Repeats of 1/8, 1/4, 3/8, and maybe 1/2 mile distance–of those, whatever distances I can actually handle.

  • Mode Athletics
    Posted at 19:37h, 26 March

    @DiGiTaLdAzEDM If your goals are first to lose 5-7 lbs of fat, and then to gain 10 lbs of muscle, I wouldn't worry about the running affecting muscle gain. Use the running for fat loss, then when the time comes to focus on your muscle gaining goals, reduce or eliminate the running for a while. Also, regarding the details of your running, I suggest you run less distance and increase the intensity for better fat loss results.

  • DiGiTaLdAzEDM
    Posted at 19:37h, 26 March

    @modeathletics Thanks–my goals are to lose around 5-7 lbs of fat in the short term, and add 10 lbs.of muscle by one year. I am also unsure if the running would cause a problem for muscle gain–two factors come to mind: be sure to eat enough to replace the lost calories, and be sure I have enough remaining energy to give a maximum effort with the weights. I am running 15-20 miles/week with 20% of that at an intense pace.The runs can sometimes be more taxing than the lifting.

  • DiGiTaLdAzEDM
    Posted at 19:37h, 26 March

    @modeathletics Thanks for the reply. Today was my weights day–I threw in 3 sets of pushups to failure and wonder if that would address my concerns with biceps? The rest was 5 sets for each above exercise. First two sets warmup and then 3 working sets–28 sets total with the pushups–about 90 mins. I am also wondering about nutrition–presently taking 125-150 grams protein daily, and will aim for 2500 cals/ day (if I can eat that much). My body weight is 157 lbs., and my age 57. cont…

  • Mode Athletics
    Posted at 19:37h, 26 March

    @DiGiTaLdAzEDM That looks outstanding for a muscle-building program. Biceps curls can be added if you like them and/or want to do some bicep isolation work, but with pull-ups in your program, biceps curls aren't necessary. One thing I'll point out is that if you're trying to put on muscle, running 3 times per week might make it difficult for you to gain weight, so be prepared to cut down on the running if you find you're struggling to gain weight.

  • DiGiTaLdAzEDM
    Posted at 19:37h, 26 March

    I am now 6 weeks into lifting after over a year layoff. After reading some of Brooks KUnik/s philosophy on training I am moving over to primarily compound exercises–squat, deadlift, overhead press, pullups, and bench press.I am thinking I should throw in some biceps curls as well as those other exercises do not target them enough. I will be using a 4×5 or 5×5 routine depending on number of exercises done in a workout–around 20 sets three times/week. I also run 3 times a week. Any thoughts?

  • pure5abi
    Posted at 19:37h, 26 March

    @alexafhal They are for cutting down, not building i heard, but i might be wrong…double check on that

  • slyfury007
    Posted at 19:37h, 26 March

    @modeathletics thanks

  • Mode Athletics
    Posted at 19:37h, 26 March

    @slyfury007 Yes, the kettlebell clean and jerk is a phenomenal exercise.

  • slyfury007
    Posted at 19:37h, 26 March

    Hey i just started to workout again and a exercise i love to do is a one arm kettlebell clean and jerk. I believe this is a great compound exercise b/c of the many muscle groups you use and the high weight you can do the exercise with. Would you recommend me to keep doing this exercise?

  • Mode Athletics
    Posted at 19:37h, 26 March

    @daveindublin1 The deflation effect you described is normal. Everyone who lifts weights experiences it. It's known as the "muscle-pump". When you do resistance training, your muscles fill up with blood and look bigger. Your muscles remain "pumped up" for a couple hours after your workout, then return to "normal". The trick is to build your "normal" physique up to be more muscular. That's done through hypertrophy (i.e. increasing the size of the muscles, not just pumping them up with blood).

  • daveindublin1
    Posted at 19:37h, 26 March

    @modeathletics thanks very much i was actually working out an eating routine tonight I multiplied my body weight by 20 because i hear that this amount of calories will allow me to gain weight I hope that's right! The last time I was at the gym I was looking half decent after the session but later I would deflate back to my original size and it was definitely because I was not eating enough I realise now that this is as important as training

  • Mode Athletics
    Posted at 19:37h, 26 March

    @daveindublin1 If you're a hard gainer, besides doing the most effective compound muscle-buiding exercises, it's imperative that you make sure you're consuming enough calories to cause you to gain weight. All of the most effective exercises will produce zero muscle growth results for you if you're not eating enough calories. With that said, the best compound exercises for upper body muscle growth are dips and chin-ups. For legs, squats and deadlifts are the two best exercises.

  • daveindublin1
    Posted at 19:37h, 26 March

    yeah man im a hard gainer its so tough when u plateau and get discouraged im just going to focus on compound exercises i know there's bench press and squats could you recommend any more as i don't really know what compound exercises are thanks!!!

  • Mode Athletics
    Posted at 19:37h, 26 March

    @TrueDominguez Isolation workouts are a waste of time.

  • BeBaptizedInJesusName
    Posted at 19:37h, 26 March

    @modeathletics ok well then what do isolation workouts do?