Remember, your rest in The Big 3 are the squat, bench press and deadlift. 8 years ago Post 2 • IP flag post In total the offseason is about 2 months. I train the big compound lifts with 5x5, 8-10x3, triples and singles. I prefer lower rep ranges for compound lifts and keeping my sets between 3-6. I stick to 4-6 rep range on the big five lifts, and do 8-12 reps on additional exercises I add for each muscle group. On the other hand, if you do too much high rep pressing not only will your muscle growth suffer but you may notice an increase in shoulder pain from your chest getting too tight. Strength Level calculates your performance in compound exercises like bench press, deadlift and squat. Assistance lifts are done with a higher rep range. If you’re like me, a normal guy with average genetics, looking to build both size and strength naturally you cannot go past the 4-7 rep range for your major compound lifts. Reps and Sets Do 3 or 4 sets and a rep range from 10 down to 6 reps Dips Rest And Recovery Are Important For A Compound Lifts Workout Big lifts require a lot of energy since you are using a large number of muscles to boost your maximum power and strength output. You will, however, be able to get bigger if Compound lifts are meant to make you strong in all areas, tough, and God-like. For example, you can do heavy squats at 4-6 rep range and do 8-12 reps on leg extension. The moderate-rep range, when coupled with a challenging weight, will also bring about a much-desired condition: the muscle pump. For most individuals, it is key to experiment within the 8-15 rep range, and then work yourself either up to say 15-25 reps (with hard exertion), and see what Aug 18, 2019 - Explore msshawn53's board "compound lifts" on Pinterest. Use a rep range of 8-10 for compound lifts, with a long rest period of 3-5 minutes. Rep range does not matter for hypertrophy (at least up to 30 reps/set for trained lifters and 100 reps/set for untrained old people), so long as the effort per set is equal. Rule 2: Use moderately heavy weight or resistance so you can stay in that 6 to 12 rep range. Don’t bother with isolation exercises, as they provide little to no Heavy lifting with compound lifts, with an emphasis in the 4-8 rep range is. See more ideas about Fitness body, Workout, Exercise. Last 1-2 Exercises - 3-4 sets with light loads in the 15-30 rep range usually with an isolation movement. Repetitions make up one set, which rep ranges can go from 1 to, well, as high as your heart (and/or body) desires. Next 1-2 Exercises - 3-4 sets with moderate loads in the 8-12 rep range with mostly compound movements. Aim for no more than 1.5 pound a week loss Keep carbohydrates and protein high Keep cardio moderate and low in intensity reduce volume A helpful reader noticed that the rep range for the major compound lifts were originally 5/5+, then got switched to 8/8+ somewhere along the way when the initial Metallicadpa 1RM input spreadsheet … Benefits of compound exercises: Improves muscular coordination – This is the function and timing of multiple muscles around joints. I changed the compound lift rep ranges from 8/8+ to 5/5+. Main Lift Variations Variations to the main lifts allow for a different stimulus to the base lifts and can allow for new growth. Instead focus on the low reps range, 6-8 is more than sufficient. Remember, when we are working with compound exercise movements, there is no need to do any decline bench press, flies, or dumbbell pullovers. There is no "Best" rep range, there is ranges focusing more on strength 3-6 and some for hypertrophy 8-12. Compound movements, when done in a rep range of 1-5 will build strength very quickly. Next is the pre-season. Right now I am losing weight. When I did this routine I used a lower rep range(6-8) on the bigger and/or core lifts, medium rep range (8-10)on lifts that were compounds but more accessories for the core lifts and higher rep (10-12+) ranges on isolations. This will give you a level between Beginner ★ ★★★★ and Elite ★★★★★ . Mostly with how many of them and in what set and rep range. Main lifts are the main compound exercises for any powerlifting or strength training workout program. Use 80-95% 1RM for 2-6 sets of 2-6 reps for these compound lifts followed by hypertrophy work in the 6-8 rep range. Focus on heavy compound lifting in the 1-5 rep range to preserve muscle while cutting. Compound exercises are generally performed best in the 5-12 rep range, while isolation lifts work better Let’s assume you are training to get stronger and to gain more muscle concurrently. My work out is based around the following main compound lifts 1st Bench Incline bench 2nd RDL Barbell rows Lat pull downs or chins 3rd Front Squat Squat 4th OHP Dips Goal is better looking physique. Enter your one-rep max and we will rank you against other lifters at your bodyweight. I train lifts not muscles My rep ranges vary by workout and exercise. [] Compound lifts are your deadlifts, squats, bench press, overhead shoulder press, pull-ups and variations of these lifts. I’d be very careful and limit the work you do in the lower end of the rep range, however, as it can be very hard on your joints. Squats, presses, deadlifts, and the like were the only weapons of choice. The rep range and amount of weight you work with will also be related to your goals in the gym. And finally you have Isolation Moves that are used for targeting specific areas of the muscles. Of Myth #4: Only Use the Big Lifts Ectomorphs were told to only use the big, compound lifts. This section will last another month. Your muscles don’t grow by … For example, because our biceps cross both our elbow and shoulder joints, they barely change length when doing chin-ups. The ideal rep range appears to be about 6 - 8 for the big compound (barbell) lifts, 8 - 10 for the smaller compound (dumbbell/cable) lifts and 10 - 12, or even up to 15, for isolation exercises. First 1-2 Exercises - 3-4 sets with heavy loads in the 1-5 rep range with compound movements. It depends on your goal. What you’re getting yourself into: 3500 words, 12-25 minute read time More information about the individual studies, adjustments, and analyses can be found in the article The “Hypertrophy Rep Range” – Stats and Adjustments if you want to dig a little deeper into this topic. Spoiler – it’s pretty horrible, but works. You aren’t going to get strong by pumping out 50 reps, I’ll tell you that much— I know because I’ve done it. Some muscles are worked through a very small range of motion during compound lifts. If your goal is to build strength and muscle simultaneously, what is also called Powerbuilding (a combination of powerlifting and bodybuilding), then yes. Lifting heavy weights with adequate rest in between sets on a few key compound lifts is definitely the best way to build the base of your physique. Also, don’t be afraid to drop down in the 2-3 rep range on some compound sets and push to 90% or greater of your 1 rep max. Train primarily in the 4-6 rep range at 80-85% of your 1 rep max. Rule 1: Stick mostly to a hypertrophy rep range of roughly 6 to 12 reps for each of your sets. One particularly effective approach is to choose a free weight compound movement for the 7-9 rep range; a free weight isolation movement for the 10-12 rep range; and a machine or cable movement for the 13-15 rep range. 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