During the school baseball season, i did a 3 x 3 workout with Bench, Squat, Deadlift, Chins, Rows, and Dips. I made my major strength gains in the deadlift that way. I haven't had that much success with the bench and squat, maybe because i'm tall with long arms and legs, but i'm working on that. But, that 3 x 3 scheme really helped with my deadlift.
I guess you could do a workout like that for a period and switch up the set/rep scheme for what you're trying to do. But, variety and change is the key.
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This was tough, but I voted 'no', because I don't think your results would be "ideal". They could be excellent... but without chinups, some rowing, and overhead pressing, it won't be ideal. That said, I think you can have an ideal workout without isolation.
Your poll is a bit flawed because there are plenty more compound exercises than the three you mention, so while I answered "no" you won't get ideal results, I do think that you can use all compound movements and get ideal results.
You have no pull of any kind for your upperbody. Some rows would round it out a lot.
Danny
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Limitations are for people who have them.
Although I do rows, I think you can cover your back sufficiently w/ chins and deads - so add chins, and it looks good.
Although you didn't ask this, why not lift three days per week, full body - start each day w/ one of these three, and throw in two other compounds to round it out.
Originally posted by Bubba Booey: Although I do rows, I think you can cover your back sufficiently w/ chins and deads - so add chins, and it looks good.
Although you didn't ask this, why not lift three days per week, full body - start each day w/ one of these three, and throw in two other compounds to round it out.
Thats a lot of internal rotation with no real external rotation.
Danny
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Limitations are for people who have them.
No.
Doing a routine that would consist only of those 3 lifts would develop severe imbalances.
As a minimum, you should have added some sort of row variation to cover the back and balance out that plane of motion.
In my opinion, an overhead press is also a must and though many who can't perform it due to shoulder problems do just fine, shoulder presses will use parts of the delts that the bench barely utilizes and will get you more complete development.
If a routine consisted of variation of the deadlift, the squat, bench, dip, shoulder press, row, pullup, and maybe some sort of lunge, you'd have a perfectly balanced routine that would get you pretty complete results... [img]smile.gif[/img]
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Weight: 155lbs
Age: 18
Height: 5'9
Bodyfat: ~12%
Max squat: ?
Max deadlift: 225x5
Max bench: 115x5
I answered the poll 'Yes', but I think for the most part isolations an inefficient use of time. For people who can't spend hours in the gym multiple times during the day isos don't offer enough bang for the buck.
I don't think though that with just deads, bench, squat you can get the ideal workout. You need to hit the 6 planes of motion (vert/horz push/pull, hip/quad dom).
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Originally posted by RockHard: This was tough, but I voted 'no', because I don't think your results would be "ideal". They could be excellent... but without chinups, some rowing, and overhead pressing, it won't be ideal. That said, I think you can have an ideal workout without isolation.
I didn't vote. I didn't see a choice I liked.
I agree with RockHard, I don't think there is enough for the back especially. Rows and pull-ups would be a good addition.
Og.
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