Quick questions for everyone...

Was having a conversation with my lifting buddy, and I have been doing a lot more compound lifting lately...and using it more for getting leaner.

We got into a conversation the other day, and he says that he actually prefers, and suggested that I do a 5-7 exercise Circuit 3-4 times a session 3 times a week...that would work better for leaning out as much as possible.

I have asked before on these threads and many suggest Compounds as a good workout for leaning out...what do you all think.

He is 5'10 175 at 12.3% B/F
I am 6'3" 240 at 19.5% B/F

Suggestions/Comments....

I don't get the question. You can use compound exercises for a circuit. Or a complex where you load a bar and do several compound exercises back to back without setting down the bar. These are very effective at burning fat.

Are you suggesting circuits are only on isolation based machines? :confused:

Sorry I should have been more specific...he is saying doing more isolation but keep some compound exercises.

He suggested

Barbell Curls (1x10)
Tricep Rope Pull Downs (1x10)
Shoulder Press (1x10)
Bent Over Row (1x10)
Stiff Legged Deads (1x8)
Light Weight Squats as quick as possible (1x20)
Bench Press/Dumb bell Press (1x10)

No Rest in between sets...3-4 minute break between circuit.

The only exercises in that list that are not compounds are the first two. So I'm still confused :)

BTW, that's not an order that makes sense to me. Start with bigger exercises first and work down to smaller.

Sorry should of double checked with him on that first.

Barbell Curls
Tricep Pull Downs with Rope Attachment
Dumb bell Lateral Raise (Not Shoulder Press)
Machine Rows (Not Bent Over Rows)
Stiff Legged Deads
Light Weight Quick Squats
Pec Dec Machine (not Bench Press)

Still some compounds in there...but not as many. What order would you do this in???

I generally start legs/posterior chain and work up to smaller muscles. Depending on the set up, you might rotate upper/lower to spread fatigue out.

Just because your buddy is in better shape than you right now does not mean it's because his plan is superior. He may have not started as out of shape, his diet may be better, faster metabolism, etc.

I would stick to bigger movements than pec decs and curls if my goal was to burn fat fast. But at least it's not ignoring major parts of the body, so it isn't horrible.

Read this (http://www.t-nation.com/article/bodybuilding/real_fast_fat_loss&cr=) and this (http://www.t-nation.com/article/bodybuilding/complexes_for_fat_loss&cr=) for an idea of what I'd do, possibly mixed in with a bit more strength based work.

IJust because your buddy is in better shape than you right now does not mean it's because his plan is superior. He may have not started as out of shape, his diet may be better, faster metabolism, etc.

His plan is nothing like this...it is a very strange plan that he does, that I just don't follow at all.

I don't even think he ever did the plan he told me about...he just started lifting, but has been reading a lot. I grew up with him and he was always like your typical ectomorph, but did some small weight training during high school and college...mostly body weight exercises.

I am twice as big as him muscle wise and stregth wise, but he is much leaner than I am.

The great thing is, now that I have been doing more compound lifts, and mixing some isolation in as well, and running a little bit each night, my wife has started noticing my results. Rock and Roll!!!!