Wierd Question

[vamp]

Notice he did not say curls and variations, any type of extensions or press downs or skull crushers or kickbacks or crunches, etc. Read what swanso wrote and stick to those.

Cheers

[stranger2009]

Ill have pics of the food soon ( mom has the camera for her job)

I dont want to piss you guys off but Lot of others I have asked say compound is mainly for mass and when i think of that i think of this
http://timepass.onlyfanpics.com/h/heigh ... t-004.jpeg

but then they said isolation bring out details in your muscles its how you sculpt your muscles and when i think that i think of this
http://www.ibspro.net/wp-content/upload ... ilding.jpg

which is kinda more fo what i want

So it is true? or can I get like the guy in the second picture doing compound?
if so? what kinda 3 day a week workout should i do a week? like lets say Tuesday,Thursday,Saturday and how many reps and sets? (not weights only go up to 100 pounds max on a like 10 or 15 pound bar) so ya if someone can just write me a compound workout for 3 days a week using those exercises or more id like that

[swanso5]

1 - you don't just do a deadlift, go to sleep wake up and al of sudden you're 350pds...that's just stupid to think that
2 - picture 2 bloke still has a shit load of muscle...if you dopn;t have muscle then what are you "detailing"? that's right nothing...good luck with that
3 - program: the waterbury method

[Sunlight.Fades]

Is it even physically possible to get like guy #1 without juicing? Sheesh...his pecs remind me of when I was pregnant....I could use as a tray.

Guy #2....looks decent, but still a whole lot of muscle without a ton of fat.

As swanso5 said, you need muscle to detail, you need to get the fat off the muscle to be able to see it as well, which is where your diet comes into play.

[vamp]

so the lots of people you've been talking to are your friends and many others who don't lift weights or if they do, pussy their way around the gym doing ineffective lifting. You think guy number two did isolation exercises? Yah alright whatever, take a look at the traps and the lats and the chest! Pull ups, chin ups, row variations, bench variations, compound lifts for strong core, strictest of diets to get to taking that pic and no excuses only hard work. In that pic he's probably 3-6% body fat which he maintains only for show competitions then probably increases to 8-10% body fat during off times.

Pic number one, hello roids! Come on, do you truely think you'll bulk like him without drugs and lifting compound lifts? geesh.

[Boss Man]

Number one is jacked big time, and to be honest as has been said. You do need big multi-part movements in your arsenal.

I mean for example, how would you Isolate a Lat, it's very difficult, and due to the many muscles in the back, Isolation of Back muscles is near impossible.

Yes you can isolate to some extent small muscles, and yes to get size you often need to mix exercises in, that work just Forearms and Biceps, or just Triceps, or just Deltoids, as expecting to get big Triceps doing stuff like Bench and Shoulder pressing, is not realistic, you'll get some development but not as much as you could adding at least 2-3 sets of Tricep stuff into something like a Chest and Tri's day for example, if you train in that manner.

The bottom line to me is, yes you need compund stuff, and should be doing some kind of Chest Press variation, and things like Squatting, Deadlifts, etc etc if you can, but also adding a few Isolation ones in for small muscles too, because many compound sets, have a main focus area, then a secondary action on some of the stabilisers and synergists, and those smaller muscles aren't a primary focus.

It's like the Tricep work off 3 sets of Chest presses, is probably equivalent to about 1-2 sets of something like Kickbacks for example, so a bit of quality Isolation, not crappy stuff like Wrist Curls, can be part of the equation, as longs as you do the form correctly.

Some of the best things for small muscles, (in opinion), are things like Skullcrushers, Reverse Curls, Side Raises, (or bent over), Inclined Hammers, Zottmans, (never done those though), some people like Kickbacks and 21's, as examples.

I cannot say anything about the isolation for definition thing, as I personally prefer to have good muscle condition, and adequate development, over peek-a-boo muscles, (you can get decent size with condition up to a point though).

[swanso5]

isolation is imposible, you're always working more than 1 muscle during any given exercise

[Boss Man]

Well yes, but obviously some people just use the term Isolation, because there's clearly a difference between the muscle and fibre recruitment, of something like a Concentration Curl, as opposed to something like a Deadlift, and some exercises are more productive than others.

[stranger2009]

1)If I do compound 3 times a week, should each day consist of workouts that work EVERY muscle in body?

2)if so can someone post a workout that works full body compound message 3 times a week or give me a list of compound exercises that work FULL body so i can make own routine

3)Another problem I running into here is other forums have said that compound build a base which is what people who start out should do well I do have a base even tho i have not workout in almost half a year
and they also said (and many trains told me this) you should only workout each muscle twice a week max so what do you guys say about that.

4)last but not least Lot of sites and other places on pro body building says add some of both compound and isolation into a workout can i do that?


if i can get these answered I think i can start so please guys please please anser these 4

Also here some pics of current body fast

http://i72.photobucket.com/albums/i172/ ... G_0040.jpg
http://i72.photobucket.com/albums/i172/ ... G_0043.jpg
http://i72.photobucket.com/albums/i172/ ... G_0050.jpg
http://i72.photobucket.com/albums/i172/ ... G_0052.jpg
http://i72.photobucket.com/albums/i172/ ... G_0053.jpg

[swanso5]

1 - not every muscle, every movement patterm or most of them though of which there 6
2 - do this:

day 1 - squats 10 x 3, 1min rest...dips paired with db rows 4 x 6, 1min rest btw exercise...diamond push ups (thumbs and index fingers together) paired with inverted rows 4 x 6, 1min btw supersets...hanging leg raises 4 x 6, 30secs rest

day 2 - 10mins of HIIT doing 1min heard/east then 10mins easy jogging

day 3 - same sets and reps as mon but doifferent exercises...Bench...deadlifts/shoulder press...face pull/feet elevated close grip push ups (under shoulders)

day 4 - same as day 2

day 5 - chin ups...db chest press/chest supported rows...reverse lunges/prone ab brace

day 6 - same as 2

day 7 - off

increase wt once all sets and reps are reached for current wt

3 - your base doesn't just "stay" there...if you haven't ran a amrathon in 5yrs you don't just leave the house and pump out 42kms

4 - why twice a week? there is no basis for that comment at all...beginners don't require as longer recovery and yes you are a beginner

[stranger2009]

umm this may be hard...i was trying to see if i can go back to 3 days a week so the 3 days i have off can be boxing days but im take ur advice


but I am having trouble reading what you wrote me and understanding how and what the exercises are....can you re write it easier?
like here im write what i understand and write what i dont understand on which days

Day 1:
this all right?
Squats 10 Reps 3 Sets 1 Min Rest
Dips 4 Reps 3 Sets 1 Min Rest
Dumbell Rows 4 Reps 3 Sets 1 Min Rest
Hanging Leg Raises 4 Sets Of 6 Reps 30 Sec Rest

Day 2:
Dont know what you mean by this
"10mins of HIIT doing 1min heard/east then"
10 Min Jogging

Day 3:
I dont know what you mean by this
are they together? separate? and how do i know which sets and reps go to which of these exercises?
"deadlifts/shoulder press...face pull/feet elevated close grip push ups (under shoulders) "

Day 4:
Same As Day 2

Day 5:
same as day 3 I dont know which are a exercises and which are nt i mean like which are together which are not and how many reps and sets

chin ups...db chest press/chest supported rows...reverse lunges/prone ab brace

Day 6:
Same as day 2



Im very sorry man just im not so good at reading this If you can just write it as this way
Exercise name:# of reps: # of reps
but write the name corretly i dont know what you mean when you put a slash,or put paired and etc

[swanso5]

- you can do boxing instead of intervals on non wt days but alternate 1min punching hard and fast and then 1min nice and easy x 10mins mixing up your combinations



day 1 - deadlifts 10 x 3, 1min rest...dips paired with db rows 4 x 6, 1min rest btw exercise...diamond push ups (thumbs and index fingers together) paired with inverted rows 4 x 6, 1min btw supersets...hanging leg raises 4 x 6, 30secs rest

day 3 - bench press 10 x 3, 1min rest...front squats paired with shoulder press 4 x 6, 1min rest btw exercise...face pull paired with close grip push up (hands under shoulders) 4 x 6, 30secs rest

day 1 - chin ups 10 x 3, 1min rest...db incline press paired with db chest supported rows 4 x 6, 1min rest btw exercise...reverse lunges paired with prone ab brace (hold for time) 4 x 6, 1min btw supersets

[stranger2009]

Sorry still a littl confussed the parts in bold are what is throwing me off

day 1 - deadlifts 10 x 3, 1min rest...dips paired with db rows 4 x 6, 1min rest btw exercise...diamond push ups (thumbs and index fingers together) paired with inverted rows 4 x 6, 1min btw supersets...hanging leg raises 4 x 6, 30secs rest

day 3 - bench press 10 x 3, 1min rest...front squats paired with shoulder press 4 x 6, 1min rest btw exercise...face pull paired with close grip push up (hands under shoulders) 4 x 6, 30secs rest

day 1 - chin ups 10 x 3, 1min rest...db incline press paired with db chest supported rows 4 x 6, 1min rest btw exercise...reverse lunges paired with prone ab brace (hold for time) 4 x 6, 1min btw supersets


Once again sorry im still new at the way you guys write down workouts idk what paired means and etc
and what happen to the squats?

[swanso5]

pairings - dips x 6, rest 60secs, db rows x 6, rest 60secs x 4 cycles...this is the same for all pairings

search youtube for any exercise you don't recognise

supersets are the same as pairing but without the rest btw the exercises so dips, no rest, rows, 60secs rest

i swapped squats for deadlifts

[stranger2009]

pairings - dips x 6, rest 60secs, db rows x 6, rest 60secs x 4 cycles...this is the same for all pairings

search youtube for any exercise you don't recognise

supersets are the same as pairing but without the rest btw the exercises so dips, no rest, rows, 60secs rest

i swapped squats for deadlifts

1)wait so by pairings you mean do one set then switch to other exercise then do 1 set then switch bacK? idk if i can do that

2)also can i add squats? i like them