Is a compound only workout effective enough?

A

amberazanu

0
first of all, i'm new here. my name is Ahmed, i'm 20 years old and I'm an Egyptian guy whose goal is to build muscle and strength. now, i've wasted about 6 months doing isolation movements and i wasn't seeing much of results except maybe in my biceps and chest, but that's it. i did a lot of research about workout types and read a debate between compound movements and isolation. Compound absolutely smoked the competition and after a long time of heavy research for a routine to do. i learned that the 6 basic compound movements are:-
-Squats
-Deadlifts
-Bench Presses
-Pull Ups
-Bent-Over Rows
-Military presses.
so i decided to split those 6 into a 2 day schedule, like A and B and alternate A and B and then A again in a 3 days fashion.
but this is where i got stuck! i couldn't split the movements and didn't know which exercises go together. so, to put it short: how do i split the basic 6 exercises into 2 days, each day 3 exercises?
my second question is: will doing this 6 only, be effective? are 3 exercises a day enough? thank you for replying
 
try this:
row/pullup/deadlift for A (all pulling)

bench/squat/overhead press for B (all pushing)

if you use enough intensity and progression, this will be effective.
 
^ Yep, a push/pull split like the above would be pretty good.

Another option, I like to do splits that alternate between exercises for similar muscles/bodyparts. Squats and deadlifts are both primarily lower-body driven with the inclusion of a lot of work around the trunk, so we'll say squats are A and deadlifts are B. Bench press and overhead press are both upper body pushing movements, so we'll say BP is A and OHP is B. Pull ups and rows are both upper body pulling movements, so we'll say PU is A and row is B.

That gives us A: Squats, Bench, Pull Ups; and B: Deadlifts, OHP, Rows.

The only muscles I've found to really need isolation work in my own body are my calves. I've built a pretty decent upper body that I'm happy with on bench/OHP/pull ups/rows (although I've recently started doing isolation exercises again), and my hips and thighs have gotten a lot out of just doing squats and deadlifts (and variations thereof).
 
Check out "big lifts 5x5" program or the book "starting strength" by Riptoe for an easy effective way to program these lifts
 
Agreed, you can't go far wrong with any of the 5x5 variations.
 
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