Top 3 BEST Exercises (90% of your gains). 

1. squat / leg press 2. chip ups 3. dips

ARTUR JONES: "Apart from a rather limited number of hardcore bodybuilders who are misguided enough to believe that they have a chance to compete against the outright genetic freaks that now dominate bodybuilding competition, just about anybody else in this country can produce nearly all of the potential benefits of proper exercise without spending much if anything in excess of about twenty dollars. You can build both a chinning bar and a pair of parallel dip bars for a total cost of only a few dollars, and those two exercises, chins and dips, if properly performed, will stimulate muscular growth in your upper body and arms that will eventually lead to muscular size and strength that is very close to your potential. Adding full squats, eventually leading up to one-legged full squats, and one-legged calf raises, will do much the same thing for your legs and hips. Using this very simple routine, when you get strong enough to perform about ten repetitions of one-armed chins with each arm, your arms will leave very little to be desired. Or, instead, you can do what many thousands of others are now doing and piss away thousands of dollars and years of largely wasted effort while producing far less results. The choice is yours. One of the best pair of arms that I ever saw on a man belonged to a guy that I knew about fifty years ago in New York, and he never performed any sort of exercise apart from chins and dips, and damned few of them." - Arthur Jones in 1996 "Arthur, if you'd known then what you know now, what would you have done differently with your routine?" "I would've trained less," he replied. "Instead of 12 exercises, I would've reduced the number to eight. Instead of two sets, I would've performed only one set. Instead of training three times per week, I would've trained twice a week. " Looking back, Arthur Jones, from his more than 65 years of strength training, learned the following: • Two sets are better than four sets, and that one set is better than two. • 8 exercises are better than 12. • training two days per week is better than three."

My upper body transformed when I started doing dips and chins. Doing them slow and controlled is not easy either

Yep. Mike Mentzer basically came to the same conclussion before he passed, only he added the deadlift to them

If I could only choose 3, these are the ones I would pick. As it is, I add Deadlift, Overhead Press, and Rows. It's very similar to Mentzer's Consolidated routine in his last book.

Dips and pullups are excellent for building mass and strength, particularly if they are done in superset fashion.

Just hit the subscribe button. I'm a newly father , work full time , in a matter of 2 years my life has completely changed. Going from being single training 4-6 days a week (60 min -120min) workouts to only 3-4 a week (30-45 min ) workouts. That being said your information and knowledge is legit. Looking for what actually works especially not to waste time is vital. As a former gym bro , your info does go against "fitness culture". Anyways just wanted to give you credit but thank you for this video. Time is valuable and your information is great for men who are constantly busy. Keep doing your thing. Raw and truth.

Hard to say the squat and leg press are equals as far as overall muscle stimulation goes, but the leg press is a good alternative and does offer some training advantages.

Squat, Deadlift and Bench Press for me, then barbell rows and shoulder press.

This is awesome! For the past 4 months all I've been doing is a full body workout ( 6 days a week) consisting of 1 set of pistol squats, 1 set of twin piston pull ups, and 1 set of gymnastics rings dips. I can certainly say that I've noticed my physique become much more muscularly dense and powerful in such short time. I'm going to keep it going!

I would say modified #1 Trap Bar Deadlift/Squat 5'9 and under low handles. #2 Chins and #3 Dips. Jones did not consider or thought of the Trap Bar.

When the pandemic hit, I did only dips and chins in the park. My triceps and lats exploded. I was just doing it to maintain, but it seems to be very effective. I also did some lower body stuff with dumbells (lunges, front squats, RDLs) and upper body pump'n'fluff stuff but not that consistent. I found that the triceps can be developed with progressing on the dips and the lats and biceps grow from pull-ups/chins. And they are free! Warm up properly and then blast a good ol set of dips until failure. Same for chins. And for legs if you don't have any equipment, just overload them with isometrics, plyometrics and other supersets until failure. Your heart will be pumping like crazy!

I will do this for the rest of August, 3 times a week Monday Wednesday and Friday to see what results I get and best believe I will update you September 1st!

As one who is older (6th decade) And as one who has been into physical fitness since age 12...I 100% agree with this list! Especially squats! At age 17, I was taught how to properly squat. I grew like a weed! John Brzenk the greatest armwrestler of all time once said that pull ups were the best exercise. What I like about pull ups/chin ups is that there are soooo many variations and a slight variation can train a particular muscle in a different way. Plus I personally believe pull up/chin ups are THE best way to measure one's fitness level. In particular to see if one's body weight is where it should be. If one is weak on pull up/chin ups, then they may weigh too much for their strength. Could be just weakness, but for those who train....if you can't do many pull up/chin ups, then you may weigh too much. I'm excited to soon start this one set to failure method. This is new to me . Just heard about this about 4 days ago. My workouts have been 10 - 12 sets to failure per body part twice per week on each body part. So imagine the time I'll save. Really hoping this works as my body is aged.

Best workout for me is Deadlift 3 x 3 .. Bench press 3 x 3 and Shoulder press or military press 3 x 3 .. slow controlled up n down ..short brief intense and once a week .. this gets me results ....

This is very close to what I've evolved into. For pushing I do a Dip Pushup superset. I also finish with an overhead press, but I'm wondering if I even need to do that.

Very good thank you

You might as well throw in a deadlift variation. This way you have two push exercises (dip/squat - upper body/lower body) and two pull exercises (chinup/RDL - upper/lower). That's basically my program except I do OHP instead of dip.

I'm huge fan of dips and chins, and I knew about that quote from Arthur Jones, which proved to me that I was right all along after two years of doing nothing but these two exercises (no squats, sorry, I'm too lazy). But I recently started focusing more on my shoulders and traps since I feel they're lagging. Don't you think that, perhaps, only chins and dips aren't enough for shoulders, traps and upper chest?

Fullbody twice a week: A deadlift, dips, pulley B smith squat, chins, incline smith press

Thanks, Vincent! I'm glad to see you referencing Arthur Jones and Doug McGuff (in another video). I see you taking the torch and exploring even further. Giving some respect to our elders is something that most young people today don't do. You do it, so props to you, sign of a wise man. I hope you keep this channel growing. I liked Doug McGuff back in the day (still do) and I like that you have a similarly focused and no-nonsense approach to exercise. Without loud music and motivation etc. Focused, scientific, and time-efficient. When I grow my channel more, I'll reach out to you (10k+) for an interview. Enjoy your summer! ~ Jason

Generally agree, but squats and leg press are not equivalent. Leg press does not elicit same hormonal response for entire body. Leg press in essentially lower body only, and depending on machine can cause form problems during the lift. Stick w squats

Dear Mr. Vincent may the good LORD bless you Sir, I’m 60 years old do you believe I can use this three exercises to build some muscle How many sets how often should I do them Thank you for your time and help

Thank you for the discussion on the systemic effect.

Mentzer's Consolidated routine

Anyone else read the comments for inspiration? Dig the vids!!! 🔥

Mike mentzer said once that the dips are like squats for the upper body so your definitely on to something I thought you would have said bench press instead but it sounds pretty legit I know nothings as taxing as a squat sometimes if your training the right way!

Dead lifts with mind to muscle concentration on legs first , calves, shoulders, biceps, triceps and upper back with good technique, I’m not lifting weight just for ego it’s methodical. I don’t do squats because of back the neck issues so deadlifting I’ve found most beneficial.

Read that Steve Reeves used to train legs last because training them last when he was tired, it enabled him to use proper form with almost no injuries!

Great tips boss go on

Its very similar to mentzers consolidated routine! What is your opinion on the consolidated routine from mike mentzer?

Thanks 🙏 Jay

Most experienced trainers reach a point where they can’t do dips anymore. Shoulder killers. Best alternative would seem to be a decline press

Yup i can concure on this.

Dips are amazing for chest

Weighted one arm push-up and one arm row is comparable, if not better than weighted dips and chin/ pull-ups, because they're unilateral exercises and can be loaded to even a higher degree than dips and chins (relative weight on each arm)

Weighted lat pull down and weighted dip machine must work even better than body weight chin ups and dips, right?

Great! salute from Brazil

Squats n deads, dips n chins. All else extraneous. Subbed. Good stuff, dude However, squats over leg press. Leg press is a supported movement. Its fine for injury rehab, but little else.

im from brazil, the three exercises are leg press chin ups dips?

Yeah I made the mistake of doing legs before upper body, legs were shaking like a mf after my 1 set

Omg, I’m immensely pleased to hear that now. 🙂🙂I have been doing these three exercises for several years now and I have to confirm that they are really the most effective. (you just have to make the set to real failure)

Does anybody know of any gyms in Las Vegas with the Nautilus pullover machine? Been calling everywhere

Which frequency would you recommend, when I do per exercises 3 sets ?

I agree to a point. Some exercises are systemic. Some aren't. Barbell back squat, heck yeah, that's systemic. Works your whole body, even your biceps. Dumbbell curl? No. IMO the leg press isn't on the same systemic level as the squat. The Leg press, you're sitting. There's no constant axial loading of the spine which works your core and back. It's more of a lower body thing. The barbell back squat, that one works your whole body. To moment you're loading the barbell on your back. A 20 rep squat, you do one set, you're done. Your entire body is done for the day. The leg press 20 reps? Not so much.

Do you have a video that explains the warm-up before this kind of training?

i would add a lower body pull move like hyperextension or romanian deadlift. squat, rdl, dips or flat bench, pulldown. one set each, everyday. you will get strong quickly. i tried it. bench went up faster than when on a split. the key is only one set but everyday

I like this thought experiment. My choice would be squats because I've seen a study that showed it stimulated more gh than leg press. And overhead press over dips because chinups already do the lower chest, and my traps would really miss the stimulus without and overhead movement. Although this would be all three in the frontal plane. Hmm wonder how physiques would differ if you studied this approach with the variables

thank you

Exelente informacion

What about the deadlift???

Gold!

The exercise selection is ok but…comparing squats to leg presses is like comparing is like comparing deadlifts to leg curls…

Deadlifts, chins, dips if your knees are knackered like mine. I'd like to swap out the deadlift for a squat, but my knees are stuffed. I did ten sets of dips in the park yesterday, because it was such a nice day and I didn't want to go to the gym. But that meant a set of 35-36, twenty breaths, 16, twenty breaths 13, twenty breaths... Really, I need a weight vest.

i am so happy John mentioned you, i came from him

I've been lifting weights 44 years. I have never been able to do a single chin up and in my younger days very few dips. I've always weighed over 300 lbs though. I do not over eat and mainly eat whole foods.

Any suggestions.for best hamstrings exercise?

I agree!

With a shoulder problem, what exercises can replace Dips?

When I was younger first starting out lifting, we used to lift til we went outside puking and dry heaving. That was before I learned about reps and sets. Lol

I don't have the opportunity to make chin ups...what alternatives are There?

What's a good substitute for chin ups???

Have you done Gironda Dips? I had to start with Fulcrum Push-Ups but even with bad shoulders, I've seen great results.

What in your opinion would be the 4th exercise????

how often should I add weight to progress on theses lifts?

Apologies if it's a stupid question but is hack squat included ? can't do barbell squats due to issues.

replace the squat with conventional deadlift and it would be good

Does leg press do the same as squat? Always heard squat is the king of movements. I have a bad back so I do leg press. Does leg press work calves? I also had not been doing chins because I can’t do one even. Started doing assisted chin ups and my back and biceps are benefitting big time?

How about heels elevated squats? Front and/or back squats? Zercher?

Doing upper body today, tried the slow dips and slow chinups to failure, I feel fucked already. Dont even feel like i need to do anything else.

I think not enough people give credit to heavy carries like Farmers/Suitcase.

Would it work working one of these exercises to true failer as a singel workout or should you do all three in one? Examples: Squat, two days off, chin-up, two days off, dips, two days off. Or squat + chin-up + dips, two days off, repeat.

4:26 "...and the chest " I need to click the cc for the subtitle. How could you believe this guy?

What rep ranges would you suggest for these 3?

Squat-only will NOT train your upper body. There are plenty of leg-only trained before/after pictures on the internet which completely shits on this notion.

Dips are problematic when you start loading them up. Too many injuries reported.

I like your content and am very interested in your HIT method. Some things I just can’t understand, You claim to only have to do squats or leg press for leg size. What about the hamstrings ? You can’t tell me you’re going to stimulate growth in your hamstrings and glutes with just a leg press or squat . I’m assuming you don’t believable in unilateral leg movement’s either

Of course they're the best how can anyone debate that they're also used in the military..

hack squat is better than squat and leg press

going super heavy and intense with pull ups then dips each workout you'll be lucky to not get tendonitis issues over time

My friend who has a PhD in french literature say's Jay Vincent know nothing about exercise. And my friend said "I'll let my 13 inch biceps speak for themselves".

How come when I do 1 set to absolutely failure. Even do rest pauze. I feel like I can do it again easily after a few minutes?

Any top three list that doesn't include Deadlifts, IMO, is incomplete. Make it a list of 4 with Deadlifts, and you have what Mentzer referred to as his Consolidated Routine.

You have the potential to be a RU-vid star and make passive money rather than selling your time.

N.....no............... no dead lift?

If you don't get injured or develop a pathology...

I can only do 2 pullups

Bs, I do full body, but some times start from legs, some times skip the legs and start from chest. And feel no difrence. Some times after legs I have better bench press Then when Im starting from chest. Garbage

So chin up or pull up ? I feel the pull up really works my back

Just found channel

Biggest key is early sleep. or else that stimulus will do nothing... ive tried

How this guy only got 7k subscribers whilst athleteskinnyx has 1 million 😭

It makes me sick that anyone tries to charge for something that's free. Wanna make amazing gains? Fuckin challenge yourself. Thats free advise, you're welcome.

Great vid great message. Maybe the young guys will listen to you since you're their age? Two points you're wrong on. The squat is far superior to the leg press and you don't have more experience than anybody on youtube. Based on what you say you have more experience than most. Long before steroids, Arthur Jones, or any science dudes were getting huge on milk, food, and a basic breathing squat programs like what you outline above.

Not gonna lie, I was expecting squat, deadline and bench press

Let's go

I'm 51. All I do are dips, pull-ups and zercher squat. Anything more is a waste

That's why when I do full bodies I rely on frequency and never hit more than a single leg exercise at a time.

Agree on the recovery and frequency department. Dips - well, if your shoulders/rotators are in good shape? Why not. Not a fan of what might be the intention for some statements providing patriarchal behaviour, though.

More experience than anybody on RU-vid? C’mon man.