Thinking of doing compounds only for a couple weeks

[Serea]

I've been basically bodybuilding, so I wanted to try out a powerlifting routine for a couple weeks to hit the core strength. How does this look? I've tried to hit everything in the body with the main compound movements.

Day1, 5, 9
SQUAT
BENCH PRESS
BARBELL ROW
seated calf raise - 3 sets
weighted sit-up - 3 sets

Day 3, 7, 11
PULL-UP
DEADLIFT
OVERHEAD PRESS
standing calf raise - 3 set
oblique curl - 3 sets

For the exercises in all caps, I'd start with warmups then work my way up to my 1 rep maximum.

I added a few of the areas missed by the large compounds. Might be a bit too much calf in there.

 

[louden_swain]

I have been using nothing but compound movements for the past several months. . .

The result has been:

Increase in bodyweight and strength. . also, my muscle bellies look full.

 

[louden_swain]

BTW, its a good idea!

 

[Serea]

Thanks. I've never done all compound movements, really looking forward to it.

 

[Toozee]

I was thinking about doing this too after I finish doing what I'm on now. Compounds always seem to get good results pretty quickly.

 

[MT375]

The only problem I could see with doing compound only movements is your muscles might grow a lot bigger/faster That's what I've been doing lately as well and I love the results.

 

[Serea]

I'm thinking of maybe doing something like compounds for one month, then bodybuilding for one month, then back to compounds, ad infinitum.

Hehe, the only problem is good growth? I could live with that.

 

[PancakeFiend]

Yeah man, growth is bad. You might rip the seams off every shirt in your entire closet. Think how expensive that's gonna be... lol

 

[c3bodybuilding]

Best move you will ever make in lifting...

 

[coolcolj]

saves a lot of time - I get bored with iso moves to tell you the truth

 

[slinky]

You're right CCJ:

iso moves = zzzzzzzzzz

That's all I've been doing for a loooong time: compounds.

I would say don't plan on "one month" for compounds; alternating with "one month" of bodybuilding. SEE what happens first.

If you are continually making gains on your program, why stop? Why "fix" what ain't broken?

 

[SofaGeorge]

Post your sets and reps.

 

[casualbb]

I'm thinking of maybe doing something like compounds for one month, then bodybuilding for one month, then back to compounds, ad infinitum.

Why does it have to be one or the other? I think any good routine is comprised of mostly compound moves.

 

[Zander1983]

I'm surprised nobody else has pointed out the troublesome nature of going for three 1RMs on the same day, 3.5 times per week!!!

You have good intentions and have picked excellent exercises, but that is a recipe for disaster even in the short-run.

 

[The Red Dragon]

Why would you not do compounds in the first place? lol...I just don't understand the point of isolation =/...Yeah that routine can be taxing on the CNS

 

[Serea]

Actually, it was supposed to be 3 days a week. I screwed up the intervals. 3 compounds in one day won't be a problem. I used to longer workouts than that.

When I say bodybuilding I don't mean all isolation. I do combination compound and isolation work at the moment. Usually one or two compounds and the rest semi-isolation.

 

[Lord_Suston]

don't max out every week, just go to 3 rep max and call it quits. great routine alway incorporate compound lifts