Below I have listed 3 major compound movements that are great for muscle growth. I have provided ‘how-to’ videos as well.

Bench Press

How-To

Deadlift

How-To

Back squat

How-To

I hope this post helps you to improve your compound movements -or- learn how to perform them if this is your first time! Enjoy!

If working out comprises one side of a coin, nutrition occupies the other. If one or the other suffers, proper fitness becomes difficult. For this reason, it is important to have a plan when it comes to nutrition, just as it is important to have a plan for hitting the gym.

A great article on determining your own nutrition plan based upon your fitness goals is linked here: https://www.bodybuilding.com/content/macro-math-3-keys-to-dialing-in-your-macro-ratios.html

Since each individual is different in body shape, size, fitness and health background, it is important that a nutrition plan be designed specifically for the person. If you are interested in learning more about my own personal eating plan, you can connect with me on the contact page of my blog!

*I am not a certified trainer, nor do I claim expertise. The above post is a collection of my personal observations, from which you can hopefully benefit.

If you are a University of Memphis student and are looking for a gym, the campus rec center is a great place to go! I have listed their information below and provided a link to their site.

https://www.memphis.edu/cris/about/index.php

GROUP FITNESS CLASS SCHEDULE

MONDAY

• Yoga (Steve), 4
• Boot Camp (Linda), 6
• Zumba (Paxton), 7

TUESDAY

• Yoga (Steve), 7 a.m.
• Yoga (Steve), 4
• Total Body Strength (Hannah), 5
• Hip Hop Cardio (Katie), 6
• PiYo (Julia), 7

WEDNESDAY

• Yoga (Steve), 4
• Cycle (Hannah), 5
• Hip Hop Cardio (Katie), 6
• HIIT (Jarred), 7

THURSDAY

• Yoga (Steve), 7 a.m.
• Yoga (Steve), 4
• Kickboxing (Linda), 5
• Total Body Strength (Cali), 6

FRIDAY

• Yoga (Steve), 4
• Boot Camp (Bandar), 5

SATURDAY

• PiYo (Chantal), 10 a.m.

HOURS OF OPERATION:

• Monday-Thursday: 6:30 a.m.-11 p.m (Pool: 5:30-8 a.m. and 1-7 p.m.)
• Friday: 6:30 a.m.-10 p.m (Pool: 5:30-8 a.m. and 1-7 p.m.
• Saturday: 9 a.m. to 6 p.m. (Pool 12 p.m. to 5 p.m.)
• Sunday: 1-6 p.m. (Pool 1-5 p.m.)

I recently switched up my workout routine. I changed from doing my previous 4-day/week training routine (Upper/Lower split) and I am currently completing a 6-day/week (Push-Pull-Legs split). The following is a detailed look at the split:

Day 1 – Push-A

• Bench press – 5×5
• Arnold press – 5×8-12
• Skull-crushers – 5×8-12
• Cable chest fly (high) – 5×8-12
• Upright row – 5×8-12
• Barbell front raise – 5×8-12
• Tricep push down – 5×8-12
• YTI shoulders – 3×8-12

Day 2 – Pull-A

• Deadlift – 5×5
• DB row – 4×10-12
• Spider curl – 3×12
• Lat pull down – 4×8-12
• Seated DB curl – 4×6
• Face pulls – 3×8
• Lat pull-over – 3×8
• Rev pec dec – 3×8

Day 3 – Legs-A

• Back squat – 5×5
• RDL – 4×8-12
• Bulgarian split squat – 4×8-12
• Single-leg glute bridge – 4×8-12
• Calf raises – 4×15-20
• Hamstring curl – 4×10-12
• Quad press – 4×10-12
• Alternating front lunge – 40

Day 4 – Push-B

• OH strict press – 5×5
• DB bench press (incline/decline) – 4×8-12
• Bench push-ups – 3 short of failure
• Single arm lat raise – 4×8-12
• Single arm standing OH press – 4×8-12
• Tricep pushdown – 4×8-12
• OH tricep extension – 4×8-12
• Chest fly (mid) – 4×8-12

Day 5 – Pull-B

• Pull-ups – 5×5
• Deadlifts – 4×8-12
• Barbell curl – 4×8-12
• Seated row – 4×8-12
• Face-pull – 4×8-12
• Hammer curl – 4×8-12
• Close grip lat pull down – 4×8-12

Day 6 – Legs-B

• Back squat – 5×5
• RDL – 4×8-12
• Bulgarian split squat – 4×8-12
• Single leg glute bridge – 4×8-12
• Calf raises – 4×15-20
• Hamstring curl – 4×10-12
• Quad press – 4×10-12
• Alternating front lunge – 40

Day 7 – Rest

When I retired from my golf career, I initially felt extremely demotivated to do anything athletic. My attitude shifted, however, when I began feeling the “itch” to get out and MOVE! Since childhood I had been active (mostly outside) on a daily basis. Being active had always been my way of my life. When I realized this truth, I couldn’t help but start training. What I was training for? I didn’t know.

I still don’t have an exact goal; no numbers, no competitions. I just know I want to keep improving, to keep building strength. I want to push my body, and my mind- because physical activity benefits a person’s mental strength. I highly recommend working out to any person of any background because of its many benefits. I’ve listed some of the benefits below as the reasons why I train:

• I train because I enjoy it! If it isn’t enjoyable, it isn’t sustainable.
• I train because a strong body is a safe body.
• I train because I want to be healthy, now.
• I train because I want to have longevity.
• I train because it builds mental strength.
• I train because it helps me practice self-discipline.

This post marks the beginning of my weight training journey. After playing golf for most of my life with little to no weight training, I decided when I retired from golf to pick up some weights and start getting stronger.

I didn’t want to go about my weight training ignorantly, however. I learned from others who were experienced lifters and I did my research to create a program that would benefit me and my fitness goals.

Some excellent sources for beginners who want to learn the basics of weight training (and even for those more experienced) include: Scott Herman and Jeff Nippard.

I intend to strengthen my body as a whole and I believe weight training is a great way to accomplish this. I also believe a stronger body is a safer body. I look forward to the progress I will make in this strength training journey and I hope you can benefit from reading about my novice experiences.

If you would like to check out my current workout routines, you can find them here at my blog. Enjoy!

Here is a quick look at my current lower body workout routine:

• Warm-up: rowing (4min); glute activation
• Single leg glute bridge – 5×6-8
• Alternating front lunge – 30-40 reps
• RDL – barbell – 5×6-8
• Bulgarian split squat – 5×6-8
• Ham curl – 5×10
• Quad press – 5×10
• Calf raises – 5×12
• Hanging leg raise – 5×8

I complete this routine 2x week in order to reach a substantial number of sets needed for steady muscle growth. While this routine does take a while to complete (about 90min), I prefer it because it targets every major muscle group in the lower body.

In all of my workouts, I am focused on progressive overload, so I keep track of my volume. I use a whiteboard to keep track of what weight I use + how many sets/reps I complete.

You can also check out the upper body workout I pair with this one here on my blog. Enjoy!

*I am not a certified trainer, nor do I claim expertise. The above post is a collection of my personal observations, from which you can hopefully benefit.

Here is a quick look at my current upper body workout routine:

• Warm-up: rowing (4min); scapular mobilization
• Pull-ups – 5×6-8
• Preacher curls – 5×6-8
• Cable pull-downs – 5×6-8
• Rear deltoids – 5×6-8
• Bench press – 3×6
• Overhead press – 5×6-8
• Egyptian lateral raise – 5×8-10
• Skull-crushers – 5×6-8
• Decline crunch – 5×8

I complete this routine 2x week in order to reach a substantial number of sets needed for steady muscle growth. While this routine does take a while to complete (about 90min), I prefer it because it targets every major muscle group in the upper body.

In all of my workouts, I am focused on progressive overload, so I keep track of my volume. I use a whiteboard to keep track of what weight I use + how many sets/reps I complete.

You can also check out the lower body workout I pair with this one here on my blog. Enjoy!

*I am not a certified trainer, nor do I claim expertise. The above post is a collection of my personal observations, from which you can hopefully benefit.