Best Compound Lifts

Red_Pill_Brotherhood · 2019-11-26T22:28:48+00:00

You should do compound exercises to start the workout with moderate-heavy weight(occasional deload week) followed by isolation exercises to really shape the muscle and bring out the striations and detail. I start my workout with 2-3 compound exercises then finish with 2-3 isolations, incorporating lots of drop sets, 21s and intensity techniques. The latter bring out the fullness and 3D shape to the muscle best.

Best compounds by muscle(imo):

Chest: Bench, DB incline bench. weighted dips

Back: Deadlift, Barbell row

Shoulders: OHP, DB seated press

Legs: Squat

Arms: mostly isolation. Tbh, I dont think there is a compound that *focuses* on arms.

Best isolations by muscle (imo):

Chest: cable crossovers

Back: very few isolations for back, pretty much everything hits biceps and forearms as well.

Shoulders: DB side lateral raise, Cable bar upright row, rear delt flys on freemotion machine, reverse fly machine

Legs: leg extension with 3 second hold at top, single leg hamstring curl on machine, calf raises

Arms: DB incline hammer curl, cable rope pushdown

FinancialThanks1 · 2019-11-26T22:03:15+00:00

Overhead press, pull up, row

A compound lift is one using more than one joint or muscle

Yes, there is value in doing isolation exercises. Some muscles may naturally lag behind other muscles that are used in the same movement. For example if your triceps are weak, that can limit your bench press so your chest wouldn’t be working at full capacity

Follow_Christ · 2019-11-26T22:04:31+00:00

Barbell overhead press. Barbell bent over row (or pendlay row). Power clean.

Also consider dips and chip ups. Add weight accordingly.

itiswr1tten · 2019-11-26T22:16:41+00:00

Since others shared compounds, I'll answer part 2.

Iso exercises are auxillary to compounds. They are not a waste of time, but doing them without compound lifts kills progress and will hurt symmetry of development. Compounds without Iso is fine for beginners learning form, but both together is a proper routine.

Terdmuffin · 2019-11-27T00:41:15+00:00

Besides squat, dead, bench

My fav are bb row, pull up, military press and dips. I like other variations of pulls and presses (db row, close grip cable row, lat pull down both wide w/ overhand grip or close neutral grip, seated db shoulder press, incline bench, decline bench). One I never liked was seated barbell overhead press. Some people like it but I vastly prefer standing or using dumbbells, or doing incline bench.

Edit and I think they have different uses. For example if I'm going low rep range I'll do barbell row, but use seated row for higher reps.

Throwaway-242424 · 2019-11-29T01:14:13+00:00

The big 6 compound movements are squats, deadlifts, horizontal press (i.e. bench), vertical press (i.e. OHP), horizontal pull (i.e. barbell row), and vertical pull (i.e. chinup)

Title	Best Compound Lifts
Author	lotrlotr14
Upvotes	0
Comments	12
Date	November 26, 2019 10:00 PM UTC (6 years ago)
Subreddit	Posted in /r/askTRP
Original Link	https://old.reddit.com/r/asktrp/comments/e25dvr/best_compound_lifts/
Archive Link	https://theredarchive.com/r/askTRP/best-compound-lifts.296760 https://theredarchive.com/post/296760

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