I lost some good amount of weight and now want to start weight training with a goal to build strength.

Now I want to start with a compund exercises, but my gym coach isn't simply interested to let me start this, and is always saying that lets start with isoloation exercise for a month or two and them will see about this.

Now I give three days for gym and so far I'm quite convienced that with compound exercise I can stick to weight training, or a program which I like as compare to doing isolation esercise.

I just want to know:

1. How to start and prepare workout plans for compound exercise?
2. Does a Platinum membership gives workout plans for compound exercises?

Regards - Jatin

I agree with you. The best starting point to build any type of foundation - strength or bodybuilding - is with free weight compound exercises. You could start with a 3 day-a-week PPL (Push/Pull/Legs).

Day 1 focus on compound Push exercises: (Chest, Triceps - optionally Shoulders):

1) BB or DB Bench Pressing and Incline Pressing

3) Dips, Close-grip Bench Press

Day 2 focus on compound Pull exercises (Back, Shoulders, Biceps):

1) Any type of rowing - BB or DB. Pull-ups Deadlifts

2) Overhead Presses - Seated or Standing, BB or DB

3) Romanian Deadlifts

4) BB curls. DB curls

Day 3 focus on Legs:

1) Squats and Leg Presses

2) Romanian Deadlifts

3) Standing and Seated Calf Raises

You can do Shoulders with Chest and Triceps if you want as Shoulders do both Push and Pull. I prefer them with Back and Biceps as it focuses the blood flow better since Back and Biceps work Shoulders as well. It also depends on how much you do for Back as it is a large muscle group - much bigger than Chest or Triceps - so you may be too tired to include Shoulders on top of Biceps.

You don't have to do tons of exercises or reps and you can mix up the compound movements you do for variety and intensity. You can throw in some isolation work if you want but it would be best to focus purely on compound movements. You can also mix the order - Push/Legs/Pull etc. Typically it is best to do back after legs not before it as it is used extensively in Leg training.

John

Thanks John,

Surprisingly my gym trainer isn't simply interested in suggested compound exercise, and thus I had to search online about this workout regine.

So far I have started the workout mentioned at http://muscularstrength.com/beginners-guide (STRENGTH) part.

- Jatin

Quick question John,

As you are a platinum member, so do you get more workout routines?

I mailed the team at muscularstrength.com like do they provide with new workouts for platinum members, but I haven't received at revert from them...

Yes once you join as a platinum member you have complete access to all our full programs (http://muscularstrength.com/Full-Workout-Programs) as well as our database of over 1,000 routines and exercise demos!

Sorry for the late response!

Well welcome back to fitness my friend!  You came to the right place!!  So a few things.  As a platinum member you get access to both all the full programs and my custom @mealplan app which will GREATLY help you.  It is AMAZING!!!  So you are around 6 feet.  195 - 200lbs around 8 - 12% bodyfat should be your goal and my PPL program can get you there.  http://muscularstrength.com/Push-Pull-Legs

To upgrade to platinum just go to MY ACCOUNT and change it there.  Once you do, let me know and I will make sure you are pointedin the right direction!

Thanks for your reply Scott. I am on free trail of one month platinum subscription, and billing going to start from next month of 4th. Not sure why the app is showing as a gold member. Does this status to platinum changes after trail period??

Hey Scott, I upgraded to platinum, but still the status is showing as GOLD, please help !!

Hey Prakash,

I would also suggest to check this book on fasting, if you want to loose weight - The complete guide to fasting by Dr Jason Fung,

Hey Scott, sorry from my side too for not replying asap.

I'm very much interested to be a platinum member, and I also droped a mail 2 weeks back, to confirm, that in your platimun membership, is there any section for compound exercises?

I started the Strength part of muscularstrength.com/beginners-guide, as I really want to improve in these movements, plus I'm able to follow them (started 3 days back) as I now I spend not more than an hour at the gym.

Regards,

Jatin Chhabra

No worries!! Well if that is the case you should start with my PPL - http://muscularstrength.com/Push-Pull-Legs one of the main goals (aside from building muscle) is improving your compound lift! Definitely give it a shot but make sure your @mealplan is on point first!! 💪