List of Compound Movements |
1Fast400 Forums > Training |
| Posted by: GuardDog Nov 21 2005, 08:35 AM |
| Copied from another board that Taurus posted for me. I thought it would be good here. **LEGS** DEADLIFTs -- Target (Quads,Hams) assist (glutes,back,traps) SQUAT -- T(Q) a(h,g,B) LEG PRESS -- T(Q) a(h,g,B) STRAIGHT LEG DLs -- T(Q,H) a(lowerback,g) HACK SQUAT -- T(Q) a(h,g) **BACK** BENTOVER ROWS -- Target (Lats) assist (biceps) DBELL PULLOVERS -- T(Intercostals,Serratus) a(chest) SEATED CABLE LONG ROW -- T(L) a(b,rear delts) PULLUPS -- T(L) a(b,r d) PULLDOWNS -- T(L) a(b,r d) T-BAR ROW -- T(L) a(B) ONE ARM D-BAR ROW -- T(L) a(B) - Good finisher **SHOULDERS** MILITARY PRESS -- Target (Deltoids) assist (triceps) SEATED DBELL -- T(D) a(t) BENT LAT-RAISES -- T(Rear D) a(upper back) UPRIGHT ROWS -- T(Entire D) a(t,u B) **CHEST** WEIGHTED DIPS -- Target (Pectoralis) assist (shoulders,triceps) WIDE-GRIP BENCH -- T(P) a(s,<t) BENCH PRESS -- T(P) a(s,>t) INCLINE BENCH -- T(upper P) a(s,tri) DBELL FLYS -- T(Pecs) *Isolates P - Good finisher **TRICEPS** SKULLS -- Target (Triceps) assist (shoulders) CLOSE GRIP BENCH -- T(T) a(s,t) SEATED DBELL XTENSIONS -- T(T) a(s) TRICEP PUSHDOWN -- T(T) *Isolates T - Good finisher **BICEPS** BARBELL CURL -- Target (Biceps) assist (shoulders) INCLINE DBELL CURL -- T(B) a(s) SEATED DBELL CURL -- T(B) a(s) PREACHER CURL -- T(B) *Isolates B - Good finisher **ABS** CRUNCHES -- all varieties and/or weighted **CALFS** CALF-RAISES (Locked-Knee) -- Gastrocnemius (the 'DIAMOND' muscle under the back of the knee) As the Gastrocnemius has two heads, you must 'roll-up' towards the outside of your feet (towards the small toes) which works the 'medial' (inside) head, and you must 'roll-up' towards the inside of your feet (towards the big toes) which works the 'lateral' (outside) head during the raises. TOE PRESSES -- Soleus - the muscle under the Gastrocnemius SEATED CALF RAISES -- Soleus - as above |
| Posted by: GuardDog Nov 21 2005, 09:56 AM |
| If you guys see something to add or change, please post it. |
| Posted by: Btrice Nov 21 2005, 09:58 AM |
| Looks good to me, you should go into your post and disable emoticons though |
| Posted by: MusicMan Nov 21 2005, 10:45 AM |
| Good post...but howare those all compound movements? Some of them just look like isolation movements. Also...with the deadlift, I'd probably put lower back in there before quads...but that's just me. |
| Posted by: CDONDICI Nov 21 2005, 10:48 AM |
| Good list, Id add lunges to the legs section, and not to be an ass but just to be technical not all of those are compounds. |
| Posted by: PennStateZ Nov 21 2005, 12:36 PM |
| most of the ones that are isolation are noted as such. |
| Posted by: GuardDog Nov 21 2005, 01:48 PM | ||
HAHA, I was wondering how in the hell did those pop-up in there.  thnx Yes, I believe Taurus was putting in good finisher movements with the isolation ones. So technically they don't belong in the list as compound movements, rather just something extra. |
| Posted by: trouble Nov 21 2005, 02:01 PM |
| Are chins in there..I saw pulls..? Except for the T-bar rows and hack squats, I do everything on that list... Standing Calf raises are usually weighted.. |
| Posted by: CDONDICI Nov 21 2005, 02:07 PM | ||
I assume you mean BB hack squats? if so you should give them a try, I recently tried them for the first time and really liked the movement. |
| Posted by: DR X Nov 21 2005, 02:20 PM |
| Good list. |
| Posted by: trouble Nov 21 2005, 02:23 PM | ||
No, I was referring to a hack squat machine. Describe the form for a bb hack squat, please (for ref purposes). |
| Posted by: ShakesAllDay Nov 21 2005, 02:59 PM | ||
A always considered a hack squat to be like a front BB squat. Whereas the leg press to be a back BB squat. |
| Posted by: Supertzar Nov 21 2005, 03:30 PM |
| I would add cleans, jerks, power cleans, push press, snatches, power snatches, and overhead squats. |
| Posted by: CDONDICI Nov 21 2005, 04:18 PM |
| http://exrx.net/WeightExercises/Quadriceps/BBHackSquat.html I try to keep my back a little straighter than the guy in the video. Start with light wieght until you get the motion down. |
| Posted by: trouble Nov 21 2005, 04:35 PM |
| Nope. Have read about these numerous times (back squats) but not used them. Will give them a try soon. So do you like them? How are you pairing them in your program with other squats? Thanks for the posted reply and PM. |
| Posted by: ShakesAllDay Nov 21 2005, 05:00 PM | ||
trouble... you don't do back squats???  Do you only do front squats? |
| Posted by: CDONDICI Nov 21 2005, 06:29 PM |
| Right now I am just finishing up a 3x per week high freq. cycle. Ive added them in on my reg. squat day I do 1-2 light sets to warm up. On my next cycle I plan to give them there own day it will be a 4x per week cycle starting on xmas break. |
| Posted by: trouble Nov 21 2005, 06:55 PM | ||||
Standard squats (bb behind the neck). And front squats (bb on upper chest, using a cross handed grip). Nope, not the hack squats with bb behind the knees. You need to be real strict with form on that one to avoid injury. I will memorize the movement first with an unloaded bar. Then, add them to my rotation of squat lifts. Cool...I love adding new compound movements to my workouts. |
| Posted by: azfittrainer Nov 21 2005, 11:30 PM |
| Flyes arent really a compound movement, there more of a isolation movement, the only joint really worked is the shoulder joint. A compund movement is on in which two or more joints are moved along at least 1 plane of motion. E.G. Bench which involves the shoulder, elbow, and wrist joints. |
| Posted by: trouble Nov 22 2005, 01:17 AM |
| Uhh, AZ, we did deal with the question of isolation movement inclusion in this list. Between the first post and yours... Sometimes reading the shit filler inbetween is useful. (that said, I am also guilty of speed reading some thread, then getting a gentle slap as well)... And you do answer a lot of posts very helpfully. <There, a slap and a kiss to make it better>  |
| Posted by: Brandon48172 Jul 11 2006, 04:44 PM |
| I may have missed it but I didn't see Good Morning listed. |