The ONLY 7 Exercises You Need for Mass

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With so many different muscles to hit, choosing the right exercise can get a bit confusing. If you look around your gym, it’s very clear that most trainees are winging it.
The truth is 80% of your gains will come from 7 basic compound movements. If you’re not including these 7 exercises into your training - or at least some variation of them - you’re leaving a lot of gains on the table.
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4. www.ncbi.nlm.nih.gov/pubmed/2...
5. www.ncbi.nlm.nih.gov/pubmed/2...
6. www.ncbi.nlm.nih.gov/pubmed/2...
7. www.ncbi.nlm.nih.gov/pubmed/1...

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24 июн 2024

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Комментарии : 2,4 тыс.

@valmontpuren8451 4 года назад

1. Squat (0:47) 2. Deadlift (2:13) 3. Barbell row (3:23) 4. Bench press (5:26) 5. Overhead press (6:43) 6. Lunges (8:04) 7. Farmer's walk (9:04) Bonus : exercices for biceps and mid delts (10:14)

@franciscodelbarrio2101 4 года назад

Thanks Naruto.

@avatarrokuwu2012 4 года назад

careful, he's a hero

@peterl.1574 4 года назад

add dips and chins to the list

@davidvo2318 4 года назад

Pull-ups/ chin ups also belong on this list!

@valmontpuren8451 4 года назад

@Calamity I would say yes, you can use it as a full body programm. But those exercices can be implement as well in an Split, PPL or half-body programm.

@rovarisluiz 3 года назад

Farmers walk AKA putting the weights back in place as everyone should.

@modaninonderi 3 года назад

What does AKA mean?

@takumifujiwara1322 3 года назад

@@modaninonderi Also Known as

@modaninonderi 3 года назад

@@takumifujiwara1322 ありがとう😊

@tenpercentfordabigguy8550 2 года назад

Exactly

@coolbeans6148 2 года назад

This is exactly why I always put other people's weight away if they left them out and it's a good deed.

@samuelskeist3355 2 года назад

1. Squat 2. Deadlift 3. Barbell row 4. Benchpress 5. Overhead press 6. Lunges 7. Farmer's walk

@stephanebarbier885 2 года назад

8. Pull ups

@singeinferno9305 2 года назад

9. Barbell curl

@mrhyde2250 2 года назад

I’d say that the regular deadlift is not an ideal hamstring exercise. RDLs or SLDLs could be added. Triceps snd biceps were left out for a reason, but you know we’ll all work them anyway!

@wilczk 2 года назад

aaaand repeat!

@Juamacao2503 2 года назад

I'd replace the lunges with a vertical pull like a pull up or a chin up. In this case I'd go for chinups since they involve the biceps (a bodypart that gets little work with the other 6 exercises) more

@trentotts Год назад

NOTES WITH TIMESTAMPS: ⭐️ Squat (0:46) 2/wk, low(3-6) & high(8-12reps) ⭐️ Deadlift (2:13) 1/wk in the 3-8 rep-range ⭐️ Barbell Row (3:23) 15-30°, 1-2/wk, 6-10 rep-range ⭐️ Bench Press (5:24) 1-3/wk, vary rep-ranges(3 to 12) ⭐️ Overhead Press (6:44) 2/wk, low(3-6) & high(8-12) ⭐️ Lunges (8:04) 1-2/wk, 8-12reps ⭐️ Farmer's Walk (9:04) 1-2/wk, 30 strides, use glutes and scapula ⭐️ Bonus - Biceps & Deltoids (10:14) Biceps: Barbell or Dumbbell Curls, use incline to emphasize the long-head. Mid-Delts: Lateral Raises (cables for better tension)

@germainkarl Год назад

Goat 🐐

@PihFrags Год назад

Guys 3-6 reps for example, but how many sets?

@mjcortez2460 Год назад

you are a hero

@Tubbycard Год назад

@@PihFrags I also want to know how many sets

@BattlemasterD20 11 месяцев назад

upvote this

@tprime2702 4 года назад

This is LITERALLY the ONLY lifting tutorial you need if you are starting out.

@ultimatehulk10000 4 года назад

Pull ups are essential for beginners

@stevejoshua9536 3 года назад

I love the, "let's get to it, no nonsense, clear & concise, no going off on tangents, explanation( that only explains as much as needs to be explained ), super-simple no-brainer lesson - (so now you do it)" presentation.

@amarg7657 3 года назад

mdhcccc what do u mean “not if can’t do them “ if a weight is too heavy then lower the weight

@tprime2702 3 года назад

@@amarg7657 This is a lifting tutorial. Not cardio. Losing enough fat to be able to do the pull up needs a cardio tutorial. 😂

@amarg7657 3 года назад

T Prime I understand I was just referring to the comment above me but I must’ve made a mistake I didn’t know he was talking about pull-ups I thought he meant the entire video is useless because he can’t do them

@patrckhh20 3 года назад

Once you know this, you become increasingly frustrated when most modern gyms are packed with isolation machines and just a tiny free weight section in the corner.

@AjaychinuShah 3 года назад

Frustrated too, they're suppose to have a qualified PT teach movements in The Big 4 of Dumbbell and Big 4 of Power Bar. #inexcusable #dawghouse

@AjaychinuShah 3 года назад

Lower Class drop the weights on the ground and step on them like its lower than grass. And investing in Stock Market is evil. What would happeen?

@AjaychinuShah 3 года назад

Circular Queue Progressive Overload means you go through Tier 3 - Tier 2 - Tier 1 - Tier 3.

@AjaychinuShah 3 года назад

Common mistake is to just stay in Tier 1 = Class A - Class B - Class C.

@BluBlu111 3 года назад

Then don't go to the gym dummy 😜

@stockzy1 3 года назад

Don;t forget the best exercise of all : Calorie surplus + several years of consistency

@KiLLaBushWooKiE 3 года назад

Rubbish, 3 months of Hollywood super serum and a pt equals 10 yrs for everyone else.

@KiLLaBushWooKiE 3 года назад

@gunit 010iz truth tho homie don't be mad. ☺️

@isaactaylor1241 3 года назад

You can build muscle in a DEFICIT

@stockzy1 3 года назад

Isaac Taylor the only people who can build muscle in a deficit are complete noobs or people who have misconstrued muscle glycogen and water for dry tissue. I’d be willing to see the déxa scan showing increase in dry tissue

@isaactaylor1241 3 года назад

Strong & Lean Australia wrong noobs do it easier but all you need is a positive nitrogen balance plus by bulking up you will have to cut and you could lose muscle in the cut it may be slower if you maintain but it’s easier to keep it I don’t know why people think you have to be in a surplus to gain muscle

@jasonhale7126 10 месяцев назад

Keep in mind, the Five stars are based on my needs for this item ru-vid.comUgkxUHHotQRjIQnfuxEeVotlkHVYWH0DXZoS When I first bought the bike I was going to return it immediately. After trying it out for several days/weeks I came to realize it is actually perfect for WHY I bought it.This is not a workout, the resistance is, eh, it makes a bit of noise, not loud, and it isn’t very stable even with the mat. The mat certainly keeps the bike from sliding but nothing keeps the mat from sliding (if that makes any sense, lol). Mine is place on my hard wood floor. Maybe it would be better with a rug underneath??I sit for long hours for work and wanted something to keep my legs moving. This bike does exactly that! For the price it is amazing, it is compact, easy to use, light weight, keeps track of time, calories etc (not sure how accurate i is) but good little product. I am happy with it.

@jakehands 4 года назад

My gyms security tazered me when doing the farmers walk out of the building.

@Andy-kw5nw 4 года назад

How dare you! I would have been totally threatened by that move while on the inner thigh isolation machine.

@jakehands 4 года назад

On the plus side, the taser shock helped me lose a few extra calories

@TCt83067695 4 года назад

@@jakehands you're always looking on the bright side of life. I like that about you 👍🏾😂

@KingoBan 4 года назад

jakehands 😂😂😂lol

@firesagboi78able 4 года назад

lmfao

@MelkMan7 4 года назад

The Farmer's walk, a.k.a. training for helping mom carry the groceries.

@michaelcraig9449 4 года назад

NO training for being a real man that actually does REAL work!!

@0anant0 4 года назад

@@michaelcraig9449 A real man helps his mom carry the groceries and following her thru the market (especially, open air market) is REAL work! :-)

@motorcyclescene 4 года назад

Carrying bags of cash to the bank!

@GearShifter925 4 года назад

fetching water in two buckets in left and right hand... For best results... make sure you take the long route...😅 🦵🦵 💪💪

@PersonalFitness11 4 года назад

That's funny. Lol

@alexisbyrd5571 2 года назад

I'm a beginner in weight lifting, and I appreciate this video SO MUCH. Thank u.

@ra0333 3 года назад

This video is great. So many people over complicate exercise. You’re straightforward/data driven delivery is perfect. Thank you !

@deancharlie 4 года назад

i really love this channel,no cheezy intros,no bullshiting and no marketing shit that tries to sell you some garbage...keep it up! 💪🏾

@thephantomterence9211 4 года назад

Probably one of the best educational videos on training I’ve seen. Period Straight to the point no nonsense paralysis of the analysis explanations

@kronedog 3 года назад

Awesome video, simple and straight to the point without all the fluff in between like so many other videos. Just what I needed. Saved this video for future reference as im just getting back into the gym after 8 years of abusing my body with terrible food, zero exercise and way too much alcohol.

@aoetje474 3 года назад

Thank you, finally someone who tells me what basic exercises I need to do and amount of reps...thats all I need to get me started.

@soss17beatz87 4 года назад

1. Squat 0:46 2. Deadlift 2:13 3. Barbell Row 3:23 4. Bench Press 5:24 5. Overhead Press 6:42 6. Lunges 8:04 7. Farmer Walks 9:04 8. Bonus (Biceps & Mid Delts) 10:14

@bobkloth57 4 года назад

soss17beatz What about pull-ups?

@bubanjie548 4 года назад

Thanks

@renanlinard7 4 года назад

Thanks!!

@steemium 4 года назад

@@bobkloth57 yes, I think pull up's should be arroud the top of the list

@myn2890 4 года назад

Thanks

@3D_Creations_UK 4 года назад

As a complete beginner. I had a work friend of 10 years in training coach me for my first 6 weeks. 80% of my routine is in this video. the only thing I added myself was the lunges but will now drop reps on dead lifts from 10 8 6 4 to just 8 6 4 and up weight around 10% and see how it goes.. very informative video. Confirms my friend knew what he was doing, or did he just watch this video lol :) great upload Thank You,

@royalbloodlinewarriorblood1474 2 года назад

Loved the video because of the break down of each exercise, giving me a explanation as well as the science backed tips and research! Good video spoken like a man crystal clear and easy to understand.

@neilfarran1732 3 года назад

Man, what a video. Straight to the point, clear and exactly what I was looking for 👍

@lpi3 Год назад

Be careful! Squats can damage your spine if you do it incorrectly.

@Anonymous-yh4ol 9 месяцев назад

Also, those aren't full squats. Your ankles touching your butt is a full squat.

@kez_ki_papia_dja_bira_fa 4 года назад

Squat, Deadlift, Overhand Row, Bench Press, Overhead Press, Lunges, Farmer's Walk

@elgringo3358 4 года назад

@meboxisfullofshit 4 года назад

how many sets?

@elgringo3358 4 года назад

@@meboxisfullofshit really depends on the trainings plan. If you're going heavy it's normally 5x5

@Kevinschart 4 года назад

real MVP

@Ampeehoo 4 года назад

Thank you sir, a hero we don't deserve

@victorizer1984 4 года назад

One of the best fitness channels! I’m glad I found it! Keep the good work! 💪

@alexanderdewinter7429 Год назад

Finally a video that tells me straight to the point what I've got to do, well done man

@gedrooney9305 Год назад

Straight to the point and exactly the same workout I’ve done for almost 20yrs, although as a rock climber I include weighted dips. Good video

@myspace8090 4 года назад

Sir, it was indeed very helpful. Thanks. Please keep making more videos like these. Relieved to know that cardiovascular health is not affected by benching moderately heavy.

@nick-hk3bi 3 года назад

Feels good when you recently got in the gym (within a month) and you're already doing 6/7 exercises. Was definitely worth it to research and craft a plan. Need to add lunges to my routine but the rest I'm already on.

@rajshekharde473 3 года назад

very well explained and comprehensively covered. Many Thanks and Inspiring !

@Trulyb_ 3 года назад

I have been so hard headed about this gym stuff and for some reason it ALLLLL just clicked.... THANK YOU!!! Sending you many blessings. I will try these out and come back with updates!! 🤍

@Mr._Ramos 4 года назад

very very helpful information and easy to understand. thank you!

@vishnureddy5530 4 года назад

1) Squat 2) Deadlift 3) Barbell row 4) Bench press 5) Overhead press 6) Lunges 7) Farmers walk.

@bryant6698 4 года назад

Thank you

@laporte1625 4 года назад

thank you!

@tubeysr 3 года назад

8) Biceps Barbell press

@petermaffay512 2 года назад

Thx for being smarter than the creator.

@akashsarkar6995 2 года назад

Pull-ups

@bckends_ 2 года назад

this vid inspired me to replace cable row with bb row on one of my pull days and replace trap shrugs with a carry. great content brother

@Morning404 2 года назад

Great informative video - straight to the point and well researched. Thanks!

@ezflow5819 4 года назад

I know everything he says but still watch it because its so well made

@Amans7809 4 года назад

You're grt

@omercatal5518 4 года назад

Ilolppol

@tubeysr 3 года назад

Me too Love it. Plus his voice is so soothing

@SchuyFit 3 года назад

Agree

@daved8858 3 года назад

Great video. Everything is covered. These are the strength building moves too, not just hypertrophy.

@albalmal 2 года назад

Great, simple and straightforward. Too much confusing and conflicting info out there. Cheers!

@stojkotic 3 года назад

Great video and really good overview of most important exercises. I'd just add some rotator cuff and lower trap exercise every now and so for balancing purposes.

@indigao3650 3 года назад

Very good content I personally would call it 6 essential drills: 1. Squat and variations (Split squat, Lunge walk, Forward Lung, Backward lunge, One leg squat, Pistol Squat, Box squat, Belt squat, Hex bar squat, Zercher Squat) 2. Hip hinge movement (Deadlift, Sumo deadlift, RDL, Straight legs deadlift, Hip thrust) 3. Forward press (Push-up weighted with rings or parallelets, Barbell bench - incline, decline, horizontal, Dumbbell press, Dips) 4. Backward row (Inverted row bar or rings, Bent over row - barbell, dumbbell, kettlebell, seated row) 5. Upward press (Ketlebell press, Barbell press, Dumbbells press, Handstand push-up with bars or rings) 6. Downward pull (Pull-ups, Chin-ups, with 2 hands, Archer and one hand) As a bonus (and not only) I would add some super compound drills: snatch (barbell, kettlebell), C&J (barbell, kettlebell, Muscle-ups (rings), Sled push and pull, Farmer's walk, Atlas stones with heavy dead balls

@ytano5782 4 года назад

Horizontal push: Bench Press Horizontal pull: One kind of Row Vertikal push: Overhead Press Vertikal pull: Pull Up

@goggo9 3 года назад

Amazing tutorial, clear and straight to the point 👍thanks

@jetorellana2893 3 года назад

Thank you so much for making this video. I am new to the gym and I don’t know nothing about lifting weights or gym routines. Now I know what the right exercises are. Thanks!!

@Matthew-by5bt 3 года назад

Iam 53yrs young and Been doing these exercises 2 months solid but split it to chest arms shoulders and legs back deadlifts every other day concentrating on form and my results are pretty good with small incriminate in weight every couple weeks, thanks alot for all your most excellent advice

@demetriuscooksey7147 3 года назад

I'd add either a pullup or a pull down and this would be a perfect list, because you need both horizontal and a vertical, push and pull movements. Probably ought to throw something in their for core too!

@kylecabi6930 3 года назад

Bro you know you’re stuff. Most appreciated

@100based9 4 года назад

Can’t explain how refreshing it is to see a major fitness influencer recommending the basics. I got off to a horrible start to my lifting career because of all the fitness you tubers who advocate for isolation lifts to build up any given muscle. My 7 are squat, deadlift, bench, ohp, barbell row, pullups, farmer walks. I’ve never found dips or lunges to be necessary. And if I had to choose one accessory lift it’d be facepulls no doubt.

@devops-sushi5534 Год назад

The age of Information Overload is real

@devops-sushi5534 Год назад

But i only want progressive overload... ;)

@AmitAgarwalCricket Год назад

I think Pulls ups are a must. It should be there in place of barbell row or farmers walk.

@zenquad 3 года назад

Super clear video, on point! Thanks!

@gman21266 2 года назад

Best video I've seen in quite a while. I subbed. And I want the book!

@rehan05patel 4 года назад

Brother, you're extremely underated but someday you'll achieve more than you expect. Keep doing it. We appreciate you.👍💪

@matthewstewart2228 4 года назад

yeh much appreciate someone natural too

@MWillardBitcoin 4 года назад

ALPHA is my favorite differentiating factor bro!! your videos are epic keep on doing you. Very helpful knowledge

@pushtostart1377 4 года назад

His form sucks

@norwegiantechnolover 3 года назад

Saving this vid for when the gyms open again. For now, I think I'll bulk some more with my beloved Ben & Jerries!

@alexanderdelrosario5974 2 года назад

Thank you for the information. Great Video!!

@larrymays5714 2 года назад

Thanks, I absolutely needed this!!!

@mackmack2534 4 года назад

I absolutely love the facial expressions the alpha guy does. Priceless !! Love your videos guys keep'em coming!

@yeetwchybaban 4 года назад

@garyhuntsr71698 3 года назад

super concise and Precise! an award deserving classic thanks a lot

@korayaptall Год назад

Amazing video, concise, supported by great visuals, great advices about reps and weights. Even music was good.

@RANE303 Год назад

Absolutely, a perfect tutorial for beginning lifters! I’ll be passing this one on.

@godofsparta5050 Год назад

2 squat/week 1:23 1 deadlift/week 2:39 1/2 Barebell/week 4:52 1/3 benchpress/week 5:55 2 overheadpress/week 7:20 1/2 lunges/week 8:45 2 farmer's walk/week 10:10

@terrywaldrop5973 3 года назад

Great video. Cautionary note...if you go too parallel with the ground on the barbell row, you increase probability of lower back injury. Just a note of caution for anyone just starting these exercises. However, I do agree, you must do some version fo these exercises if you are going to get your gains. These exercises increase your body's stability and give you a great platform do do the progressive isolation exercises that target growth for specific muscle groups.

@mulugetazethiopia5839 2 года назад

Thank you man, you make my exercise so much easier. I have been doing a lot and so many Workouts, sometime I can’t even feel I have done nothing. You make it so easy and clear.I wish I saw this video three or four months ago

@hpvspeedmachine4183 Год назад

I wish I saw this video 20 years ago

@lr8973 Год назад

Dude even the little clips that had nothing to do with what you were saying had little tips I needed to remember 🤣💪🏾😁 thanks. Been over a decade since I trained in a gym and getting back into it I realize what I have forgotten! It's the little things you learn and adapt over time. Looking forward to my journey again 💪🏾😎👊🏾

@JW-mu1og 4 года назад

I would add here pull ups/chin ups and chest dips (if your shoulders are healthy).

@curseofpharaohs 4 года назад

If your shoulders are healthy. That's a very big if for too many of us gym regulars

@DustinKeller81 4 года назад

Mahmoud Hussein FACE PULLS EVERYDAY

@Tbomb402 4 года назад

Weighted chin-ups give big gains

@fusrodahsamb 4 года назад

@@DustinKeller81 NON-NEGOTIABLE

@immersiveparadox 4 года назад

I do 40 pull ups and 40 chin ups everyday after warming up then I move on to the day’s exercises. Do them at a perfect form, don’t kip & swing while performing pull-ups/chin-ups. Face pulls at the end of the workout, 3 sets of 10-12 moderate weight.

@amansaad3660 4 года назад

I did Farmer's Walk at the end of my strength days, 3x a week. Carrying 50% of my body weight only. Covered 100m each time. Here are the benefits I'm enjoying: 1. Improving my grip 2. Build muscles faster 3. I lift more weights even faster. Prev, it tooks me months to add weights. With FW, I can handle 1kg added each week. 4. Walk posture gets better. FW improves my stability and fixed bad walk postures. 5. Bigger forearms, wider shoulder. My goal is to have a shredded body, improves my strength, thus I only carry 80% max of my body weight. If you want to get bigger and stronger you might want to lift more than your body weight.

@kenkim4268 4 года назад

honestly, they're so underrated

@rufushughes4331 4 года назад

I am soooo with this! I need to add Farmers. May do that tomorrow for my combo pull/leg day. Or late tonight for Pull.

@erichvonmolder9310 4 года назад

I used to walk with a sandbag on my shoulders, but maybe I should try the Farmer's Walk as well.

@hahacrackhead4100 4 года назад

Do you do 5x5?

@WhaddupImJohn 4 года назад

I finish off my workouts with heavy farmers carries with a trap bar and then sled pushes. ALL KINDZ OF GAINZZZ

@AZZA5102 2 года назад

Great video. Easy to to watch and understand

@donalnababan7040 Год назад

Thank you for the tips.

@raghavsharma3211 4 года назад

Set playback speed to 1.25 to avoid feeling like you're experiencing a time warp

@steveshort295 2 года назад

1. Squat 2 times a week. 3-6 reps with heavy weights or 8-12 reps with lighter weights. 2. Deadlift 1 time a week. 3-8 reps. 3.Barbell Row 1-2 times per week. 6-10 reps. 4. Bench Press 1-3 times per week. 3-12 reps with varying weights. 5. Overhead press 2 times per week. 3-6 reps with heavy weights or 8-12 reps with lighter weights. 6. Lunges 1-2 times per week. 8-12 reps. 7. Farmers walk 1-2 times per week. 30 strides.

@aaryank4837 Год назад

For deadlift how many sets

@kingadjust6201 9 месяцев назад

@@aaryank4837I'd say 2 sets of 5-10 reps that's just my favorite rep range so that would be up to you but definitely 2 sets with a 4-5 minute rest period 😎👍

@PRIMOJAB 3 года назад

Great video, thanks for the tips.

@paulpan5308 2 года назад

Amazing video, this is going to really help my bulking mission

@RikkiHernandez 4 года назад

Gotta love a good plate press as a compound movement 😂

@thinkingstork 4 года назад

I have been looking for a simple plan for slim beginner, I fond this post very helpful... Gives me a fame workout for the next few weeks ... Thanks :)

@GreyZonex 4 года назад

Slim.. this is to GAIN mass.. you want slim ? More cardio and higuer reps.. also, other exercises are more suitable to get slim.. cut sugar, eat well..

@markd5625 4 года назад

@@GreyZonex I think he means he is a slim beginner, not that he want's to slim up.

@markinglese3874 Год назад

Thank you for your video. It's really excellent as I now have a starting point. Cheers, mate.

@rfrancoi 2 года назад

Man... That was AMAZING. Thank you.

@andresbosque4810 4 года назад

Man this could be the best vid for those training for strength (and FUNCTION) These exercises cover the basic movement paterns in human body Push: press and bench Pull: rows Squat Hinge: deadlift walk: farmer's lunges

@abaadali5400 3 года назад

How should one develop a plan around these exercises only

@abaadali5400 3 года назад

I also want to train for strength not hypertrophy

@HugoOchoa1 3 года назад

@@abaadali5400 for strength there's this one routine called "PH3" from Layne Norton, you can find a pdf or excel file for free, just gotta search for it. I remember doing this workout for the entire course and whoa! massive gains and huuuuge strength increase. Its not easy and especially not for beginners.

@abaadali5400 3 года назад

@@HugoOchoa1 thanks

@drivenchy 2 года назад

What about a bigger body frame like more mass

@TheWiiWonder 3 года назад

Here are some calisthenic alternatives to the exercises mentioned: 1. Squats are about the same 2. Deadlift = Pull up (For back activation) 3. Barbell row = Bodyweight row/Inverted row 4. Bench Press = Pushup 5. Overhead press = Pike pushup 6. Lunges are about the same 7. Farmers walk = Dead hang I do almost entirely callisthenics and these alternatives have helped me gain strength and hypertrophy. One of the main gripes with callisthenics is that it gets too easy over time, however these exercises have advanced progressions that can allow them to be harder. For example, pushups can become pseudo planche pushups, or diamond pushups, and squats can become jump squats or pistol squats. Along with this, you could also simply add weight by using a weight vest or even a backpack.

@EmpoDaddy99 3 года назад

How the hell are pullups an alternative to deadlifts?!

@TheWiiWonder 3 года назад

@@EmpoDaddy99 I'm referring to the use of your back in a deadlift. There aren't really any clear alternatives to the deadlift in callisthenics. I would say the closest thing you could do to the deadlift would be a squat followed immediately by a pull up, to activate both the legs and back, like in a deadlift.

@EmpoDaddy99 3 года назад

@@TheWiiWonder In my personal opinion, the pullup is an excellent exercise to perform, but the bodyweight/inverted row would be a closer movement for the back due to the traps and rhomboids being more active in the row. Also, the deadlift is more of a lower body movement. In particular, it is mostly a glutes and hamstrings movement. I would consider the single leg hip thrust or single leg deadlift to be a better alternative for the barbell deadlift.

@Viking_Raven 3 года назад

@@TheWiiWonder As David already stated the deadlift is mainly a lower body movement. But if you're looking for an alternative for similar back stimulus I'd say that a front lever is pretty much the closest you can get, because the function of the back in a deadlift is mainly to isometrically contract to keep a tight posture all throughout the deadlift by pulling your lats to keep the bar close to the body and holding the weight with the traps at the top.

@mujakilagol3082 3 года назад

NO THANK YOU

@ironman6432 2 года назад

Great video, I look forward to tweaking my program from your information

@JoseLopez-zd9sk 3 года назад

Awesome video and very detailed...

@nikola2798 4 года назад

Pull ups?

@moustaphamoussabouh9985 4 года назад

Yes instead of barbell rows

@charlieanddadreviewsandcha2243 4 года назад

I want to get back into those. They really are awesome.

@moustaphamoussabouh9985 4 года назад

@@charlieanddadreviewsandcha2243 Do it my man, you won't regret it. I started doing them when I was overweight which was tough to say the least lol but now I'm enjoying them. Pull ups went from my nightmare exercise to one of my favorite

@fredost1504 4 года назад

I find that doing a factorial version of 8 pullups(1 rep, then 2 reps, then 3, to 8 reps, for a total of 36 reps) works pretty well at minimal risk of injury since you warm up in the low rep sets.

@jameshutto3047 4 года назад

ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-9yYpNqZZqUw.html

@setheheart4911 3 года назад

Really appreciate this. My legs and back are shit from sitting down for a year after COVID. Need this. Thanks man.

@georgelancaster6701 3 года назад

Wonderful, thank you!

@MrCroyk 3 года назад

Great videos...I purchased the book based on the videos...good information and programming

@aramer25 3 года назад

1. 0:49 SQUAT 2. 2:15 DEADLIFT 3. 3:25 BARBELL ROW 4. 5:25 BENCH PRESS 5. 6:45 OVERHEAD PRESS 6. 8:05 LUNGES 7. 9:05 FARMER'S WALK

@soulbinamdi3092 3 года назад

i actually appreciate it,, saved me time

@michaelhaz5006 2 года назад

@Sebastián yeah add pull ups and this hits almost all the best exercises there are

@kingadjust6201 Год назад

Hala Madrid! 🏆🤍👑⚪ 😎👍

@nicknack2003 4 года назад

I love watching you.. Honestly.. Its when you are doing things the wrong way I laugh.. Thanks for being awesome :) You have great content! We need some home exercises!!!!!!!!!!!! :D

@BrightLight2Graphics 2 года назад

Excellent video!!!

@charlesforsythe5303 3 года назад

Great video. Wish more people knew this was the staple of lifting for strength.

@troyricklefs8577 2 года назад

I would have swapped pull-ups (or lat-pull downs) for the farmer's walk. But really good information and production value.

@seanharris8419 4 года назад

I’d probably throw some pull-ups into the mix, but other than that I completely agree.

@subashfranklin Месяц назад

super valuable content. When do you have less time in the gym just do these compound exercises.

@lydiankansah9345 2 года назад

Today is my first time for hearing of farmers walk....I will add it to my training schedule...thanks for the new tip

@stefanh.960 4 года назад

Lunges and Squats sure are the best Things to do for leg strength. I find especially lunges to be very demanding.

@deepoil89 4 года назад

Gotta find a place for dips and pull ups. I'd dump bench for weighted dips any day. Rows are great, perhaps interchange each week with pull ups/weighted pull ups

@hotmail.com59 2 года назад

very good content, TY

@gymanddancemirrorsdirect7898 3 года назад

Great video, keep up the good work..

@tumbleweedconnection7906 3 года назад

I would include pull ups and dips on this list too..2 great exercises for upper body size and strength...especially if you can work up to weighted versions

@an-cx1ho 2 года назад

dips arent that safe for the joints. ive been working out since the 90s and fucking weighted dips finally caused me a shoulder injury. i recommend people don't do it unless they have exceptional shoulder mobility. and pullups sure people should do them but they arent that great in my opinion.