Comments on: No Holy Grail: The Compound Movement Madness http://jcdfitness.com/2009/05/compound-movement-madness/ A No BS Approach To Looking Great Naked Wed, 10 Mar 2010 01:59:16 +0000 http://wordpress.org/?v=2.9.2 hourly 1 By: kheimbuch http://jcdfitness.com/2009/05/compound-movement-madness/comment-page-1/#comment-7269 kheimbuch Thu, 04 Mar 2010 23:43:04 +0000 http://jcdfitness.com/?p=2043#comment-7269 Good points against the dogma of being stuck into thinking that using a barbell is the end-all to training "properly". Substituting squats for Hammer Strength V-Squat or iso-lateral leg press and conventional deadlift with trap bar deadlifts have been a huge benefit to me when I nursed low back/hip issues. Lyle McDonald's article nails it as well on the fact that some people just aren't built for squatting. (John Berardi makes a similar case against bench pressing for some ecto/basketball player bodytypes in "Scrawny to Brawny"). Some of the biggest, besst built guys in my gym swear that they haven't done barbell bench for years and train solely with Hammer machines. One guy made the argument that as you get stronger on the basic barbell compounds, the risk of injury in doing the movements safely grows - ie, hurting your lower back squatting 5 plates is likely to cause more serious damage than in the days when you only needed to use 275. This makes a good case for using machines. The notion of a "Holy Grail" to me suggests how to get the biggest bang for our buck in any endeavour, or how to get maximum benefits out of minimum effort. While it might sound like an excuse to be slack to some, its really all about efficiency and effectively managing energy systems, imo. Compounds offer the most efficiency in terms of metabolic conditioning and managing fatigue, as well as the obvious - the economy of being able to hit many muscles with one movement. Abbreviated or minimalistic training based on compounds to me, is a Holy Grail in the sense that you get all the growth stimulation you need and leave lots of gas in the tank for GPP, energy systems training and recovery. Good points against the dogma of being stuck into thinking that using a barbell is the end-all to training “properly”. Substituting squats for Hammer Strength V-Squat or iso-lateral leg press and conventional deadlift with trap bar deadlifts have been a huge benefit to me when I nursed low back/hip issues. Lyle McDonald’s article nails it as well on the fact that some people just aren’t built for squatting. (John Berardi makes a similar case against bench pressing for some ecto/basketball player bodytypes in “Scrawny to Brawny”). Some of the biggest, besst built guys in my gym swear that they haven’t done barbell bench for years and train solely with Hammer machines. One guy made the argument that as you get stronger on the basic barbell compounds, the risk of injury in doing the movements safely grows – ie, hurting your lower back squatting 5 plates is likely to cause more serious damage than in the days when you only needed to use 275. This makes a good case for using machines.

The notion of a “Holy Grail” to me suggests how to get the biggest bang for our buck in any endeavour, or how to get maximum benefits out of minimum effort. While it might sound like an excuse to be slack to some, its really all about efficiency and effectively managing energy systems, imo. Compounds offer the most efficiency in terms of metabolic conditioning and managing fatigue, as well as the obvious – the economy of being able to hit many muscles with one movement.

Abbreviated or minimalistic training based on compounds to me, is a Holy Grail in the sense that you get all the growth stimulation you need and leave lots of gas in the tank for GPP, energy systems training and recovery.

]]> By: Mark Martinez http://jcdfitness.com/2009/05/compound-movement-madness/comment-page-1/#comment-6425 Mark Martinez Mon, 01 Feb 2010 09:26:10 +0000 http://jcdfitness.com/?p=2043#comment-6425 Talking about weighted dips. Dude these are muscle blasters. I'd go as far as saying it got my pecs into super shape, especially the lower cut. Now this may not be the case for everyone who tries 'em... generally I'd say it's down to goals and tracking results. If incline bicep curls seem to hit my muscles with greater intensity than cable curls... I'm up for that as my #1 choice. I'd vary every now and then... but as a general rule of thumb, the core movements like bench, dips, shoulder press, squats are my #1 choice when I'm pressed for time. I'd do those first, then add on the rest. Mark Martinez, Is the <a href="http://www.creatinepowderonline.com/" rel="nofollow">hypergain</a> effect for real? Talking about weighted dips. Dude these are muscle blasters. I’d go as far as saying it got my pecs into super shape, especially the lower cut. Now this may not be the case for everyone who tries ‘em… generally I’d say it’s down to goals and tracking results. If incline bicep curls seem to hit my muscles with greater intensity than cable curls… I’m up for that as my #1 choice. I’d vary every now and then… but as a general rule of thumb, the core movements like bench, dips, shoulder press, squats are my #1 choice when I’m pressed for time. I’d do those first, then add on the rest.
Mark Martinez,
Is the hypergain effect for real?

]]> By: JC http://jcdfitness.com/2009/05/compound-movement-madness/comment-page-1/#comment-5027 JC Fri, 11 Dec 2009 15:00:40 +0000 http://jcdfitness.com/?p=2043#comment-5027 sorry you are in disagreement but the increased in GH is negligible. What you are referring to is old bodybuilding dogma. sorry you are in disagreement but the increased in GH is negligible. What you are referring to is old bodybuilding dogma.

]]> By: julian landeau http://jcdfitness.com/2009/05/compound-movement-madness/comment-page-1/#comment-5025 julian landeau Fri, 11 Dec 2009 11:59:26 +0000 http://jcdfitness.com/?p=2043#comment-5025 the thing with isolation exercises is just that they are isolating just one muscle with compounds such as the big 3 you work more muscle groups particularly the core (abs and lower back) with increases growth hormones and uses more energy and will definitley increase muscle mass and decrease body fat. sorry to say it but im with arch nemesis on this one the thing with isolation exercises is just that they are isolating just one muscle with compounds such as the big 3 you work more muscle groups particularly the core (abs and lower back) with increases growth hormones and uses more energy and will definitley increase muscle mass and decrease body fat. sorry to say it but im with arch nemesis on this one

]]> By: JC http://jcdfitness.com/2009/05/compound-movement-madness/comment-page-1/#comment-4734 JC Tue, 01 Dec 2009 15:54:43 +0000 http://jcdfitness.com/?p=2043#comment-4734 word. Just about any form of resistance training is going to preserve bone mass. thanks for your comment. word. Just about any form of resistance training is going to preserve bone mass.

thanks for your comment.

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