first of all, my goal is to build muscle and strength. now, i've wasted about 6 months doing isolation movements and i wasn't seeing much of results except maybe in my biceps and chest, but that's it. i did a lot of research about workout types and read a debate between compound movements and isolation. Compound absolutely smoked the competition and after a long time of heavy research for a routine to do. i learned that the 6 basic compound movements are:-
so i decided to split those 6 into a 2 day schedule, like A and B and alternate A and B and then A again in a 3 days fashion.
but this is where i got stuck! i couldn't split the movements and didn't know which exercises go together. so, to put it short: how do i split the basic 6 exercises into 2 days, each day 3 exercises?
my second question is: will doing these 6 only, be effective? are 3 exercises a day enough? thank you for replying
You pretty much described something along the lines of Rippetoe's "Starting Strength" to a T. Do some research on it and go from there. It's what you're looking for.
I have one actually. it was recommended to me to use after a workout as it gets all the knots out and gives a pretty decent massage, Amazing for flexibility too. Well worth a purchase isn't it.
Well worth it, indeed. I honestly can't wait to get up and run tomorrow morning after I rolled on this thing for the better part of an hour after purchasing it. I've always been pretty flexible, but not "loose" per se, as in I could stretch far but to mild discomfort. A few minutes on this thing and I had no limitations.
try it after a cycling class. then you'll really orgasm. Once my instructor recommended it took me only one time to go buy one. But I got it really stiff; I like it stiff, what can I say.
I have a slightly altered gait when I run, and kind of pronate inward slightly. I had been running with Reebok Reelflex's for about a month and a half and that turned out to be a huge fucking mistake because I knew I needed the support but wanted to try a lighter shoe. They wreaked havoc on my knees and ankles, and I don't look like an average runner so I carry muscle which amplified the lack of support. I just went in today to purchase a new pair of shoes because I was stiff as fuck, and saw this blue thing sitting in the corner. I rolled my foot on top of it, and my mouth watered. I got home and rolled pretty much my entire torso and leg area for a while and am totally relaxed and have absolutely no soreness whatsoever. This after running 6 miles today, and over 12 in the past 4 days.