Im having a very hard time trying to decide which excercises i should do. Im supposed to choose 4 compound and 2 isolation excercises. I was told not to do squats and deadlifts on the same day so im having trouble fitting in squats. I like deadlifts alot more then sqauts and am doing them instead in my workouts, i don;t know if this will effect me negativly in the future. SO can anyone help me in choosing some variations on compound excercises?
Added information:
I started almost one year ago next month. My bench is nothing impressive at 145, dead lift the same and squat 135. I do dips with a 45 pound plate. i weigh in around 160, im 5’11. I don’t know my body fat but i can see my abs.
MY MAIN GOAL: is strength and fuctionality over everything else.
Squats (variations), military presses, dumbell presses, hang cleans, lunges & leg curls and calf raises
Work in the 4-6rep range, eat shit loads and get your rest. If you can train more, I would double up on one of the above days and just rotate which one you choose to do again from week to week.
At this stage anything is going to work for you, so keep it as simple as possible. DO NOT over complicate this.
Squats (variations), military presses, dumbell presses, hang cleans, lunges & leg curls and calf raises
Work in the 4-6rep range, eat shit loads and get your rest. If you can train more, I would double up on one of the above days and just rotate which one you choose to do again from week to week.
At this stage anything is going to work for you, so keep it as simple as possible. DO NOT over complicate this.
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He said he wanted strenght over everything else, fullbody workouts are better for strenght.
If you want exercices, you can do leg presses or hack squats, it’s good for legs
[quote]Annihilator wrote:
He said he wanted strenght over everything else, fullbody workouts are better for strenght.
If you want exercices, you can do leg presses or hack squats, it’s good for legs
[/quote]
So, what evidence do you have to back this up?
I did full body routines for over a year, and now that I’ve been working with splits my strength has gone up considerably compared to when I was doing full-bodies.
I am coming more from a BB background, and never did a power lifting program till last March. My friend powerlifts and I decided to do a Sheiko cycle with him (I don’t know if this is the best for beginners or someone with low weights to begin with, but I used it for my first PL program and responded well), but my lifts all skyrocketed and helped me more with my BB goals
Just a suggestion or look into some beginner powerlifter programs in general if strength is your goal
