Hows this for a weightlifting workout before i go on holiday

As opposed to calves and ass, with standard squats?

 

From where i have been and what i have seen and i have done... there is a lot of success for strength AND size (looks) from doing a 3 day split with 3 hard compound exercises per day. IE: DAY 1 is Squat, Bench Press, Bent-Over Rows. As for as size (looks) ONLY go... I do have a very good friend who is into bodybuilding and does well with a 5 day split... 1. Chest, 2. Back, 3. Legs, 4 Shoulders/Traps, 5 Arms. Either way, Either goal, you need a decent diet to go along with it. Everyone recommends 5-6 meals a day, but 3 good meals a day with some good snacks in between will work. As long as the majority of your diet is clean, having the odd junk in your diet won't hurt.

 

they are telling you to do more compound exercises, like bench press, squats, dips, rows ect.


The reason is that they activate more muscles and you will see more results with these than just isolation exercises.

 

You don't necessarily even have to do full squats. If you already have some athletic ability and a sense of balance, do box squats.

I hardly ever do full squats anymore, and usually if I do, it's with light weight in reps of 20 or 25.

I suppose it just depends on your goals though. I don't think full squats are that great for your hips at least as far as mobility is concerned. I think box squats are better because they prevent you from going down so far that you stress out your hip flexors.

This is just my own personal experience though. I've been lifting weights for a while and I've used anything from body building workouts to the University of Nebraska wrestling and football athletic programs.

I only lift weights twice a week now and do boxing workouts and calistentics the other times and I think I've found the perfect balance between lifting and getting in great physical condition without giving up the ability to move fluidly.