Compound Cycle ideas

Discussion in 'Hypertrophy-Specific Training (HST)' started by Gesar, Mar 9, 2006.

  1. Gesar

    Gesar New Member

    So yesterday I started my second cycle and included Deadlift instead of machine squat ( no rack for real squat yet). But the deadlift took my breath away.. so I knew that I would cut the insolations all I did :

    Incline bench press
    Standing Rows
    Dips (bodyweight)
    Pull Downs
    Military Press

    doest this compound workout looks ok? should I add or remove something?

  2. faz

    faz Active Member

    looks good
  3. colby2152

    colby2152 New Member

    You have everything you need except for squats or leg press.
  4. Gesar

    Gesar New Member

    You mean leg press/Squats and deadlifts the same day?
  5. Totentanz

    Totentanz Super Moderator Staff Member

    I do squats and deads same day with no problem. Do whichever is hardest at the beginning of your routine (I prefer squats at the beginning) then the other one at the end of your routine. It's a little bit of a stretch at first, but you should get used to it quickly.
  6. I concur, Squats first. Long b4 working with HST, I always started all my workouts
    with squats, squats, squats. For me, the squats ARE the warmups. Two birds, one stone.
  7. Lol

    Lol Super Moderator Staff Member

    Once I reach the 5s I alternate deads and squats cos my lower back gets hammered if I do both on the same day.

    When I am squatting I do them first. When I am deadlifting I do upper body beforehand. I tried deadlifting as a first exercise but found I needed to be better warmed up. I strained a muscle/tendon somewhere under my left pec (intercostal?) which was annoying for weeks. Doing back and chest before I deadlift has been the answer for me.

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