List of Calorie Burning Compound Lifts

[JMann2380]

I am not on a plan at the moment, but am following the advice I read somewhere and doing only big compound movements to lose weight (360#'s). So far I have:

Squats
Deadlift
Bench
Bent over row
Lunges (suck at them)
Pull Ups (can't do)
Cleans

Any others?

[gobbla]

not trying to discourage the learning process BUT a pre-designed program would almost certainly be the way to go.

fbfl

[RipStone]

^^^ good idea to do a pre-made routine. FYI, here are more compound lifts...

dips
chins
good mornings
military press

[JMann2380]

gobbla,

I do agree, but at 5'7" and 360 pounds I am going with compound lifts for a couple reasons:

1)Being 365 I wouldn't pysically be able to do half of Ian King's exercises as an example. I don't feel any of the programs out there have me personally in mind when they were written.

2)I am trying to drop weight while keeping the muscle I have. I think my time is better spend burning lotsa calories doing cleans rather than tricep extensions.

3)I am trying to get the most bang for the buck in my workouts.

BTW, this was recommended indirectly I beleive in a recent tmag article here:
http://t-nation.com/readTopic.do;jse...ydra?id=696934

Let me know if I am totally off base here. Also if you have any more recommendations let me know.

-Josh

[gobbla]

Jman>

Don't get me wrong. Compound movements are the alpha and omega of gaining muscle and burning fat. No doubt about it, and I'm not EVEN suggesting not doing them.

The concern is that designing your own program...well...it's freaking hard . You have to consider the days, movement planes, sets\reps (in turn volume and intensity), in regards to muscle\cns fatique and recovery, on and on.

For you...specifically...I agree that you are not the normal trainee, but even then the pre-designed would be better IMO.

Just as an FYI (I don't know if you had the oprotunity to check out my link) an example workout would look something like...

Day 1
Sets\Reps 3\5
60 sec rest
Superset
A1. Dip
A2. Back Squat
B1. Pullup (or lat pulldown)
B2. Deadlift

Day 2
Set\Reps 3\12
30 sec rest
Circuit
A1. DB bench press
A2. Lunge
A3. DB Bent Over Row
A4. Strait leg deadlift

Day 3
Sets\Reps 3\5
60 sec rest
Superset
A1. BB Bench Press
A2. Back Squat
B1. Barbell Row
B2. Deadlift

Day 4
Set\Reps 3\12
30 sec rest
Circuit
A1. Push Press
A2. Step Up
A3. Chinup
A4. Strait leg deadlift

[OldGuy]

First off, you are not an FFB (sorry to be blunt). I don't see how that article would help you. Maybe in a couple of years, but not now.

Have you received medical clearance for the weight training?

Also, how much weight are you looking to lose? And how long a time frame are you looking to lose it in?

[JMann2380]

Originally posted by OldGuy:
First off, you are not an FFB (sorry to be blunt). I don't see how that article would help you. Maybe in a couple of years, but not now.

Have you received medical clearance for the weight training?

Also, how much weight are you looking to lose? And how long a time frame are you looking to lose it in?

HAHA, I know I am not a FFB, but can you point out how the article does not apply to me? The bottom line is that people who's bodies have a tendency to be fat or like the fat state have to do things different.

On the second point, I don't need to be cut out of my house and transported by helicopter, jeez man. I have put on about 55 pounds since football.

My first goal is 50 pounds by February, although ultimately I would like to lose another 50-75 by next summer or so.

Thanks, I guess!

-Josh

[OldGuy]

Yes, there is no doubt people who tend to be fat need to do things differently. But that article was more for those who had lost fat and it showed some tips on how to gain mass without the fat coming back (which I myself have a big problem with). You need to get yourself to that point where you may say "I'd like to gain a few pounds". That will come later.

The reason I asked about the medical is so you do this safely. I think you'll need to add a couple od HIIT sessions along with the weight training. I think it would be good to have a doctor's clearance before you start a program.

I think you could make the 100 pounds in a year if you have your training and diet in order. That's a big commitment but you seem to have the attitude to get it done. I'm pulling for you to make it.

I would suggest you take a look at www.turbulencetraining.com for some ideas on fat loss workouts. There's lots of good stuff on Craig's site (and he uses the compound lifts in his programs).

[DiBatista]

Nobody has a tendency to be fat. Thats just what fat people say to make themselves feel good. If that were the case there would be babies born at 60 pounds on the occasion. While im not trying to bust your balls, your already building a mental block that "hey, im supposed to be kinda fat". You are what you eat, and to a lesser extent what you do.Dont get me wrong, there are people who are definatly geneticaly fat, but dont shorthand yourself by saying your ment to be fat or any crap like that.

That being said, you would be perfect for doing compound liftst imo, you can probably already outlift me in most of the ones you mentioned.But like others have said, a structured program will definatly benifit you alot better then doing random compound lifts. Its kinda like building a house, except one day your doing plumbing, and one day your laying down a foundation, and the next you are putting up shutters.

Your current lifting routine(and i use that loosely) is chaos, and all that can come out of chaos, is chaos.

You should definatly look into a routine, it will help you get what you want faster, the one gobbla posted is prety damn good for your situation, you should try that out.

BTW, cant forget the snatch in Compound movements [img]smile.gif[/img] .

Good luck man

[gobbla]

dude...there are deffinately people with a disposition for gaining\storing fat. just like the skinny guy that eats 5k calories a day and doesn't gain a pound, some active *big* people can eat 1500 cal a day and maintain a 30+% bf.

[JMann2380]

Boy has this went off topic, but anyway Dibatista how much do you weigh and what is your height? Are you cutting or bulking right now? I think its funny how the skinny guys can complain about eating "all the time" and not be able to put on weight, but the fat guys get slammed if they say they have a "tendancy" to gain weight.

I am not labeling myself, if that was the case I would not be here, I would have given up and be posting on the "let's be fat, rejoice, cuz that is the way I am" forum. All that the article is saying and I am agreeing with is that someone that has been fat all their life and has battled the scale has a harder time getting to and staying ripped. Just like the skinny guys... the rules are not the same.

BTW, you guys get a little overzealous, my first workout was Monday. I am not planning on doing compound lifts with no program forever. I was going to do it a couple of weeks to get my strength back, get my diet on track, enjoy lifting again without pressure, etc, etc, etc.

Anyways the program from Rugged mag that you posted looks awesome, when I am ready to start something I know I can finish I will consider it, along with paying someone to make me a custom program. It may even be Monday.

-Josh

[JMann2380]

yo gobbla, I am going to try out the program you posted above tomorrow. I just got my ipod shuffle and I am gonna rock the weights!!!

[JesusFreak]

Lots of good suggestions. My only input would be to add some cardio.

I dropped 30 lbs by combining full body circuit weight training 3x per week along with running 3-4 x per week.

Keep up the good work, you won't regret it.

Peace.

[gobbla]

Originally posted by JMann2380:
yo gobbla, I am going to try out the program you posted above tomorrow. I just got my ipod shuffle and I am gonna rock the weights!!!

Great! Be sure you let us know how you're doing!

[JMann2380]

You can check the thread below for my first week progress.

http://forums.jpfitness.com/noncgi/u.../t/001574.html