And all the flowery new workouts, they normally come and go. Regular stuff. What stays for many years and centuries are the compound workouts like deadlifts, presses, bench presses, squats, and so on. as a result of they work, they persistently deliver outcomes, they work dozens of muscle groups on the similar time in prefect sync and so they stimulate the most important power and hypertrophy response.
Additionally, folks today are very busy and most of us have restricted time to coach.
That is the place the “Highly effective Combos” come into play. Two compound lifts which hit 70-80+% of muscle groups in your physique, take restricted time to finish and stimulate massive power and hypertrophy response. You do them for lifetime. As a result of they carry outcomes again and again and over. You may add to them 1-3 help workouts as you want primarily based in your targets (hypertrophy work, unilateral work, plyos, Oly lifts, strongman stuff, rehab, stabilisation, no matter you want).
(Pictured Yuri Belkin, top-of-the-line sumo pullers of all time)
However these combos keep for all times. As a result of they work.
Listed below are my favourites and muscle groups they hit. I additionally attempt to couple them collectively in order that I hit probably the most muscle groups within the physique and have minimal problem organising the stands, bench, and so on.:
Combo #1
paused deadlift 4 units of three medium heavy
bench press 5 units of three heavy
muscle groups skilled: entire posterior chain, core, all urgent muscle groups
Combo #2
entrance squat 3 set of 5 heavy
OHP 3 units of 5 heavy
muscle groups trainied: legs, core, higher again, shoulders
Combo #3
energy snatch 4 units of two ramp
entrance squat 3 set of two very heavy
muscle groups skilled: higher again, shoulders, core, legs
Combo #4
deficit SLDL 3 units of 5 heavy
close-grip bench press 3 units of 5 very heavy
muscle groups skilled: hams, glutes, entire again, all urgent muscle groups
Combo #5
low bar squat 4 units of three heavy
pull-ups 5 units of three with added weight
muscle groups skilled: legs, core, lats, biceps, forearms
Combo #6
barbell lunges 3 units of 6 heavy
dips 5 units of 5 very heavy
muscle groups skilled: legs, glutes, all urgent muscle groups
Combo #7
entrance squat 3 units of three heavy
snatch-grip excessive pulls 4 units of three ramp
muscle groups skilled: legs, core, entire posterior chain, traps, grip
Bear in mind, you don’t have to coach every single muscle in your physique each single week. And your physique isn’t a group of physique components – it’s one robust extremely coordinated unit. Practice it accordingly.
