Yo yo! Apologies on the minor delay on videos - working with some less than ideal wifi, but I will persevere. Hope you enjoy and find this one useful. Merci xx
Farmer’s walks. I’ve been doing a couple of 30 meters or so sets in just about every training day, at the end of the session, and man it’s good. Not only it helped with my back pain, but I also got more control when dealing with heavy weights, especially in pulling motions.
@@aliosram2354 just pick something heavy in one hand and walk around. I use a 20 or 25kg plate and do a 40 meter or so slow walk. The point is to have the weight on one side so you’re fighting to stabilise and stand up straight
@@aliosram2354 start with a lower weight and slowly climb up. It’s the kind of thing that doesn’t feel hard at first, and keeps you up all night 😂 at least that’s how it was for me
I changed my physique in 25 weeks man u can do it I was over 200lb ever since I was 10 years old and now im 6 foot 1 155 lbs and lean 27 with 2 kids you can do it bro Turn your life around!
We have a hip thrust machine at my gym almost nobody uses. I found it's back support to be perfect for unilateral rows. Perfect angle, perfect height, good placement close to a mirror.
Hamstrings seem to stay sore for longer compared to other leg muscles like quads and calfs. Likely because there is more of a loaded eccentric stretch to RDL compared to squats/calf raises (although you can get sore calfs for a long time if you overdo it while getting a big eccentric stretch from a platform, again notice the weighted eccentric stretch playing a big role in soreness)
@@coldshivery Yes, but in my experience even RDL's don't hit every muscle in the general area it "normally" hits, if you will. Difficult to put into words, but say for example if one does RDL's on the regular, then takes a bit of time off skipping RDL's for just ONE workout session, and in place of RDL's simply switch to doing 4x10 of REVERSE Dumbbell Lunges, alternating steps doing a TOTAL of 20 steps per set, you'll feel a noticably different soreness the next day or so, that RDL's can NEVER achieve. Hmmm, that's the mystery in a sense, because one would think taxing RDL's hit every area of the Hamstrings, glutes, etc...but that's simply not the case at all. Point is I suppose, work EVERYTHING...Hit EVERY angle, do as many exercises as you can in the LONG run, and you'll notice ALL KINDS of different "sorenessess" from head to toe in EVERY legit exercise or movement out there...and of course there are HUNDREDS of movements/variations on a theme that if tried, you'll scratch your head the next day or so, wondering why the hell after ALL these years of training, am I sore in a 'different' spot where I've NEVER felt soreness before??? I Mean WTF??? LOL, so work EVERYTHING, long term. Switch it up do it ALL, do it ALL, experiment often, and you'll be very surprised at what muscles get sore that have NEVER been sore before.
@@runawaytrain9794 Oh yeah for sure. You gotta find what works for you. And sometimes try something different if one exercise doesn't seem to work well anymore. Switching too much is perhaps not optimal but switching it up every once in a while is great and like you said hitting all angles is likely a good thing.
@@coldshivery Yes, good point on not switching up TOO much, as a personal routine is best and makes it easier overall so you don't have to "think" so much lol. That being said, switching it up is good from time to time...especially if you want to push through a size plateau and aren't getting enough results on a specific body part regarding strength, size, or both. Cheers.
Is cheese an exercise? All seriousness aside, thanks for making the video and sharing your knowledge and experience. I’m 59 and I started resistance training earlier this year. Your substitution for squat and deadlift make a lot of sense for me to do, as I am looking to build a combination of strength, flexibility, and and balance as I move towards old age.
Maybe, personally band pull aparts from Joe de Franco, or chest supported high rows are the best. As getting that rear shoulder development is what gives you the 3D shoulder look, doing lateral raises are good but rear delt work is much more important for big shoulders that give that v taper look
@@Sirvalian unless you're taking gear OHP is the best thing for wide, big shoulders. Once I started heavy pressing 2x a week my shoulders blew up. Including my rear delts.
Thanks Joe think I will be implementing the Bulgarian Split Squats today. I have always being saying I need to incorporate it in my leg routine and your video just gave me that push to start it.
I remember someone telling me that I was doing deadlifts wrong when I was doing Romanian deadlifts. When I told them what variation I was doing, they just gave me a weird look and went "alright". I love Romanian deadlifts.
Best arm exercises I personally love are reverse grip curls for forearms (beef up the front of your forearms), single arm triceps extensions, cable hammer curls, and straight barbell curls. Also double underhand grip shrugs work for me alot better than overhand. Another good accessory to add in leg day is work the tibialis anterior (front calf) if you want to double the calf gains 💪
You can experiment with foot placement in leg press/squats, usually easiest to target with close stance. Also you can place a weight plate flat on your toes and curl with your foot, in an upwards motion, it can be awkward and may look silly, but if done right it will greatly increase calfs size. It will thicken up around your shin bone with dense muscle
I love how you break down your reasonings for each exercise. As a side question, could all of these exercises be done using kettlebells to make them more accessible to those of us without convenient access to a gym?
Kettlebells work great for loading split squats, kettlebell overhead press can also be very good (lot of core engagement), and you can use kettlebells to load a weighted pullup easily if you have a dip belt. They also work fine for rows. However it's pretty much impossible to bench with kettlebells and their shape makes them awkward for RDLs unless you did a single leg variation, or had 2 equal kettlebells and held 1 in each hand like in a dumbbell RDL. But yeah, you can effectively train your whole body with kettlebells.
I quite like Push, Pull, Swing, Slam, Squat - as a fairly complete full body workout. **Push / Pull** - Alternating between OHP with Pull-up, Dips with Barbell High Pulls, Bench with Row...even Cable Laterals with Cable Crossovers **Swing** - KB Swings for explosive posterior chain... Could Sub or Alternate for any deadlift variant **Slam** - Med Ball Slams for core, alternating vertical and horizontal plane (wall slams)..... Could Sub for Ab Wheel. **Squat** - lots of variations.... but I must say, I'm SOLD on Delaney's analysis of the split Squat... what a cracking exercise! Aside from that I love goblet Squats with weighted vest and heavy KB - for the form benefits it offers me (personally) and I find them so much better on my back and challenging for my core. Finish up with a sprint Tabata on the running machine / bike / rower.... and I'm TOAST.
sick vid m8. Can you do one on how to get through injury recovery and progress gradually, and actually how to understand when you are not injured anymore? Ended up re-injuring meself for a couple times recently
Almost the same list as I would pick. I do almost all of those except the shoulder press which I replace with more anatomically friendly exercises (though if only 6 exercises allowed, totally understand the pick). The Bulgarian split squats are brutal and also noticed far more development from them than squats or leg press. One of the best exercises around for quads imo. Also replaced deadlifts with Romanian deadlifts of a lighter weight. Actually amazed that you naturally picked such a similar collection to mine (Mine was also via trial and error over the years). Great video!
I appreciate what you said about dead lifts. You can get more growth and strength using more specific exercises. Like reverse hyper extensions, squats, good mornings, etc.
Any opinions on how a minimalist routine like the one I've included below would work out for someone (a "hardgainer") just starting weight training and looking to put on some muscle mass in an efficient manner without having to work (and learn) a ton of movements? Monday: Bulgarian Split Squat (3x5) Bench Press (3x5) Chin-Ups (3x5) Wednesday: Romanian Deadlift (3x5) Incline Bench Press (3x5) Chest Supported Rows (3x5) Friday: Bulgarian Split Squat (3x5) Bench Press (3x5) Pull Ups (3x5) Adding weight as needed. In addition to this, I typically do kettlebell training 4 times a week consisting of alternating single-arm swings, goblet squats, turkish get-ups and clean+press. These tend to be on the lighter side using a 25lb KB. Also I just started paying close attention to my nutrition and have upped my calorie intake to 3,200+ per day cause I'm only 125lb (5' 10") and it's in my best interest to put on some weight.
I'd change the chest workouts Monday do flat and incline barbell and Friday do db flat and incline also do tries straight after on both Monday skull crushers with bb and the rope, Friday do dips and the rope, strong tries you can bench more
For me, top 6 (all weighted) : - Skater Squat (really challenging, stabilisation, calves, ...) - Partial deadlift (works only the glutes) - Rings Pull Up (more freedom, movement is more natural) - Wall Handstand Push Up (works the whole shoulder when properly done) - Ring Dips (really targets the pecs) - Rowing using rings (lots of freedom, u can customize by raising your feet, changing the angle of the body, ...)
1. Bench press(can alternate dumbell and barbell) 2. Squat(alternate days with Dlift) 3. Deadlift 4. Chinup(easier on shoulders than pullups and already working shoulders from b.press) upper back 5. Calf raise Bicep curls
Your main point of the video is working on two excises for legs, two for back, one for chest and one for shoulders is sufficient to form a fundamental exercise core. It’s interesting but Why six? I disagree with the suggestion out of concern for keeping the balance in muscular development. I agree with the back shoulder stimulation effects of the shoulder press but we need side and back shoulder excises to balance out of the primary development we get from the shoulder press. I feel the arm excises are needed to compensate the development in other parts of the body. Increased volume of arm excises cured elbow problems that surfaces during or after performing other exercises shows that balance was necessary for me. So two more excises for the shoulders and two for the arms back and front. That’s ten in total. Then I found neck exercises are truly the key in maintaining bodily balances. If the neck is in per with other parts of the body the entire body works better. It shows in the weights you can lift. And I found it necessary to do the neck on all four directions for maximum balancing effects. So fourteen in total. That’s my minimum fundamental fourteen that I feel are necessary for injury prevention purposes. Sorry, I had to mention it.
Would you be able to share a neck exercise video that demonstrates a routine that you would recommend? One of the main reasons I don't do neck resistance training is that I don't come across vids demonstrating how to incorporate such exercises.
I love this video. I do the same exercises except I have traded the flat DB press for incline press or pullover with the press. I feel the latter two have better carryover/functionality. Read about the history of bench press and its rise in popularity, it was more a marketing scheme(for lack of a better term) for flat benches and racks as opposed to being a beneficial workout. Pullovers hit more muscles.
watch out for those shoulder presses. As you age going below horizontal can cause issues. A military doctor warned me about this about 25 years ago... said he saw a lot of it. Did I listen, nope. And now I have to be careful about what kind of weight I shoulder press. For me ( just close to turning 50 this year ).... I find anything "wide" to be a bit problematic ( wide pull ups, wide presses ). Anything close towards the center of the body and "tight" is fine.
Enjoyed watching you shaking on military press 😉 great moves and all deserved to be on training list. I do prefer normal squat, but possibly that’s mean should do split squat more often 👍 great content
I'm kind of called out there, my legs have massive strength and mobility differences, with a minor flexibility difference. I shouldn't even touch any non-unilateral squatting exercise, but my weak side just depresses me beyond belief. I can't even do the bulgarian split squat movement or lunge, but for the leg press or normal split squat, I really should take off my fucking diaper, lay down my little baby foofoo and just do it every leg day.
I can pistol squat on my right leg, but not my left, so I’m really focusing on unilateral leg movements. BSS are simultaneously my favourite and least favourite exercise - favourite because they work so well, least favourite because they are generally unpleasant/painful/make me feel like I’m gonna throw up.
I would add Burpees and weighted dips since 1) Burpees can build your conditioning and help you build your chest/legs in one swift movement 2) Dips/weighted dips since your arm is 70% tricep and dips is the easiest and most fundemental tricep exercise I realize that Burpee is not a compound exercise and its a combination of movements but it really is one of the best if not the best exercises, especially for newer people to develop multiple muscle groups on top of strengthening your conditioning. All the exercises you listed, i 100% agree with, they're pretty easy to learn ( outside of Bulg Split squats ), were used by all the OG bodybuilders like Arnold back in the day and they're universally well received by pretty much everyone.
Nice list For me Romanian Deadlift and Trap Bar Deadlift Bulgarian split squat Overhead Press Ring push-up Neutral grip Pull-up Ring Row/Chest suportedd Row Extra acessories Farmer walks Band Facepulls Hammer curl Triceps pushdows Side plank Calf raises Knee Raises Reverse hyper Ring harmstring curls
Joe, every time I pare down my routine like right now my exercises are identical to yours except I do the see-saw press because my shoulders thank me. With the Bulgarian split squat, this is the only thing that works with my quads as I am very tall. Great exercise and always hard hard work. Took me years to finally make this my main leg exercise but glad I did. Finally, I'd say the list is good for people who have trained for a long time, e.g. the parallel grip pull up causes zero aggravation of the wrist and elbow joints. I love regular pull ups, muscle ups etc but they always came with an extra cost that the parallel variant removes.
1. Pull ups 2. Push ups 3. Deeps 4. Full squats with toe standing 5. I don't know the name but you hold bars and exercise stomach all the way up 6. Run + recovery strech including abs deadly exercises to have a core builded
I've become a complete convert to supported dumbbell split squats (i.e. holding onto something fixed like a smith machine bar while you do it). Still hard as fuck but the contraction is much better due to not fannying about with all that stablising nonsense.
@@skad2485 it’s mostly the unilateral lifts in my opinion. The benefits are unmatched. They work core and stabilization muscles that don’t get worked in bilateral movements and they insure every muscle in being worked equally. They’re also really hard to cheat on form too which almost dissipates any chances of “ego lifting”
Wow!. I'm surprised for that selection, specilally #1 and #2. I've always felt a good stretch when doing them. I guess I'd never do Splits with a bar, though. Thanks for that good advice
