Heavy Compound Movements

[Curt James]

[Granite-Dawg]

Curt,
He has an interesting take, and I agree with some points.

[Curt James]

I've been sticking to the machines, doing a circuit since returning to the gym after a lengthy "I'm lazy as ####" layoff. But I'd never argue with anyone focusing on heavy compounds.

[Shawn Bellon]

I will think of the goal first. For someone like you Curt and you are happy doing what you are doing keep at it. Enjoying what you do should be part of the process.

You can transition into a big lift like the overhead press for work sets.

Then hit circuits for yourself of 2-4 movements with varied reps and weight loads.

1. Overhead Press
2-3 works sets of 4-6 reps

3 rounds with 90 seconds rest
6-8 reps @7-8 (meaning 2-3 reps short of fail)
2a. Seated Rows
2b. Tricep Pushdowns
2c. Planks (DO this for time with weight 30-60 seconds holding)
2d. Hamstring Curls

4 rounds with 120 sec rest
10-12 reps @8-9 rating (1-2 reps shy of fail)
3a. Leg Press
3b. Preacher Curl
3c. Calf Raises