Compound Lifts

[Oblivious]

For the purposes of this thread compound lifts would be pretty much anything involving a barbell - deadlifts, squats, military press, bench press, etc.

I have totally hit a plateau with my workouts. It seems like I'm just maintaining what muscle I have rather than gaining and getting stronger. So the logical move to me is to stop (or lessen) the dumbbell isolation exercises and start focusing on compound lifts.

Does this logic make sense? I'm just a little worried as heavier weight could easily = injury which I'm proud to say I've never had (so far).

Any advice would be appreciated.

 

[GodbetheGlory]

For the purposes of this thread compound lifts would be pretty much anything involving a barbell - deadlifts, squats, military press, bench press, etc.

I have totally hit a plateau with my workouts. It seems like I'm just maintaining what muscle I have rather than gaining and getting stronger. So the logical move to me is to stop (or lessen) the dumbbell isolation exercises and start focusing on compound lifts.

Does this logic make sense? I'm just a little worried as heavier weight could easily = injury which I'm proud to say I've never had (so far).

Any advice would be appreciated.

Consider hiring a personal trainer that specializes in these kinds of lift. The investment will be well worth it as injuries, if you do things wrong, can be expensive.
Done right compound lifts are very safe.

 

[hermanchauw]

Why do you have isolation in the first place. Isolation is a myth.

 

[Oblivious]

Why do you have isolation in the first place. Isolation is a myth.

I've had very respectable gains to this point doing just isolation exercises. They definitely have their place e.g. targeting specific muscles groups. Also, some of us don't have a full blown gym and the associated equipment readily available to us. So I have made due with what equipment I have available to me to this point.

Anyway....

I'm not looking for an argument or someone to critic my current workout program (haven't you done that before?). I'm looking for advice for a "beginner" to compound lifts and how to approach it safely.

 

[hermanchauw]

Pay attention to what your body is telling you.

Pay attention to perfect technique.

Make sure you are proficient before moving to a more technically challenging exercise.

 

[Verticordious]

I've had very respectable gains to this point doing just isolation exercises. They definitely have their place e.g. targeting specific muscles groups. Also, some of us don't have a full blown gym and the associated equipment readily available to us. So I have made due with what equipment I have available to me to this point.

Anyway....

I'm not looking for an argument or someone to critic my current workout program (haven't you done that before?). I'm looking for advice for a "beginner" to compound lifts and how to approach it safely.

Heavy compound lifts are, by far, the best way to increase both size and strength. Especially strength. However, beginners are not recommended to lift heavy because lifting heavy requires you be 100% consciously focused on pushing (or pulling, if that's the case), as opposed focusing on saying balanced or keeping proper form. If you have not practiced keeping proper form enough so that it comes naturally without even thinking about it, then you're not ready to lift heavy. Also, you want to make sure you have enough grip strength to hold the weight. If you jump right into heavy lifting you risk injury because you don't know if your grip is strong enough.

I've read several articles saying that you need to perform the movement 1,000 times before it starts to become automatic. I have no idea how they came up with that number, but the point is that you need to practice it a lot. If you've had less than ~50 sessions with a particular exercise, which is about a year, then I wouldn't do sets of less than 5. There's no magic formula, but starting off with sets of 10-15, then every few weeks increase the weight and 1 less rep per set until you get down to sets of 5. Then after a year or so you can start doing triples and singles.

And if you're serious about lifting heavy get a grip trainer. Here's the one I have: CFF Super Vise Gripper | Grip | Strength | Christian's Fitness Factory. It's great quality, cheapest price I could find, has free shipping, and it's a Christian website. Can't ask for much more than that.

 

[hermanchauw]

If you've had less than ~50 sessions with a particular exercise, which is about a year, then I wouldn't do sets of less than 5. There's no magic formula, but starting off with sets of 10-15, then every few weeks increase the weight and 1 less rep per set until you get down to sets of 5. Then after a year or so you can start doing triples and singles.

Sets of 5 (or 3) doesn't have to be 5RM (or 3RM) or even 6RM (or 4RM). It can be a lot lighter than that, say 10RM. What what rep # you stop your set is not indicative of the resistance.

For all i care, you could do singles with 10RM.

 

[Oblivious]

Consider hiring a personal trainer that specializes in these kinds of lift. The investment will be well worth it as injuries, if you do things wrong, can be expensive.
Done right compound lifts are very safe.

Thanks and I've actually taken your advice and have done a couple of sessions with a Personal Trainer. We've done squats, benched, and deadlifts so I can get the form down. My last session is Thursday in which he's going to give me a workout plan so I can get started.

Heavy compound lifts are, by far, the best way to increase both size and strength. Especially strength. However, beginners are not recommended to lift heavy because lifting heavy requires you be 100% consciously focused on pushing (or pulling, if that's the case), as opposed focusing on saying balanced or keeping proper form. If you have not practiced keeping proper form enough so that it comes naturally without even thinking about it, then you're not ready to lift heavy. Also, you want to make sure you have enough grip strength to hold the weight. If you jump right into heavy lifting you risk injury because you don't know if your grip is strong enough.

I've read several articles saying that you need to perform the movement 1,000 times before it starts to become automatic. I have no idea how they came up with that number, but the point is that you need to practice it a lot. If you've had less than ~50 sessions with a particular exercise, which is about a year, then I wouldn't do sets of less than 5. There's no magic formula, but starting off with sets of 10-15, then every few weeks increase the weight and 1 less rep per set until you get down to sets of 5. Then after a year or so you can start doing triples and singles.

Thanks for the advice. I agree 100% about taking it easy with the weight until I get the form down and my strength up. I've read alot about 5x5 programs and it sounds like I'm a ways off from that.

Also - don't straps help with grip?

 

[Verticordious]

Thanks and I've actually taken your advice and have done a couple of sessions with a Personal Trainer. We've done squats, benched, and deadlifts so I can get the form down. My last session is Thursday in which he's going to give me a workout plan so I can get started.

Personal trainers are a complete waste of money, and most give bad advice. They simply repeat the same poor and false information that their certification program had them memorize. You're better off just watching videos online, and then asking someone at the gym who looks like they know what they're doing to check your form. There are also plenty of successful trainers and lifters who have their lifting programs online for free, and they actually work too.

EliteFTS.com: So You Think You Can Bench? - YouTube
EliteFTS.com: So You Think You Can Squat Part 1 - YouTube
Mark Rippetoe: Deadlift Alignment Pt. 1 - YouTube

Thanks for the advice. I agree 100% about taking it easy with the weight until I get the form down and my strength up. I've read alot about 5x5 programs and it sounds like I'm a ways off from that.

Yes, 5x5 is a good balance of intensity and volume.

Bill Starr 5x5 - Madcow Intermediate or Linear Version

Also - don't straps help with grip?

If your grip is too weak, then yes you can use straps so you can use the heavier weights necessary to work your back and legs, but your goal should be to have a strong enough grip that you don't need them. If you've never used a grip trainer before, then 2-3 weeks of using a grip trainer will increase your grip strength dramatically.