I swear to god if figure-8 strap kabuki bar bumper plate sumo deadlifts ain't on here we're gonna have some problems bro...

Your physique actually looks insane right now bro. The improvements from a year ago are very noticeable and these exercises are all well thought out for hypertrophy. Seems like many of our lists getting closer with time!

Shoulders make such a big difference in a physique it's absolutely crazy.

Finally man your the first person I see doing dumbbell rows like I do them with the super rounded upper back ! The stretch is crazy

I guess it’s individual of course but lately I noticed that the chest is not even „that important“ and the biggest visual impact on my Physique is when I focus on shoulders, arms and being relatively lean Flannel & hat game on point my man🔥

Hey BB love all these lifts!looking good brother!love the Channel and all your content👍🏽💪🏽

Excellent list! Great work. 🙏

Impressive evolution on Legs G. Congrats.

Always happy to see you upload. 🎉

I'm a huge fan of the nuance you bring. The attention to lighting and admitting ur shoulders had previously been larger make this valuable content.

That single arm dumbbell row is probably the most underrated lift, people of all kinds praise the barbell row and the cable row,but the dumbbell version is somehow always overlooked, even though the stretch you get with it is probably the best you can. And as you I've done them stretch biased, but mostly because of the stretch mediated hypertrophy research and it has given me some pretty sick gains. I switched them out recently though since I maxed out with the dumbbells at my gym lol. And lol at the hack squat part, your brain probably thought of course it's hack squats everyone knows, why bother mentioning lmao And those lengthened partials are truth, absolute killer for the calves

I started doing wrist curls a few months ago thanks to one of your videos, and I've seen gains, it's a good exercise

Id never done a meadows row before about 6 months ago. def been a gamechanger.

Night & day difference in your physique, congrats my man

Db bench press, db lateral raises, pull ups and db bent over rows. Still have a long way to go but those are undeniably good.

I love how you train incline curl in casual clothes. No specific lift has changed my physique. i look the exact same but the consistency of trying is keeping me motivated to tone rear delts, calves and rhomboids.

Great vid! Any chance we can get some videos on the nutrition side of things? I think some in depth, detailed videos on this would be interesting content :)

Smith machine added to cart 👍🏼

Chest: low incline dumbbell press Back: Yates Rows, cable pullovers Biceps: incline curl, spider curl Triceps: overhead cable ext Quads: hack squat Hamstrings: seated leg curl Delt: laterals, rear delt fly

Its pretty crazy how you only started uploading 1 year ago and youre a very prominent member of the natural community

Great video! Those are really good movements, but I missed a hamstring exercise! Maybe a laying or a seated leg curl? Or a RDL?

Hey mate. Just a thought. If you get some Kensui Swissies you could use them to get a deeper stretcher on your smith machine presses.

Leg press calf raise Rdl BSS with deficit Penlay row with stretch Band pressdown Barbell curl with elbows back Bb finger curl (behind the back) Reverse curl Seated calf Leg curl

Shoulders looking absolutely ridiculous in the best way

front squats have made the most difference in my quads. its as strict as I can get with no access to machines. been doin a stiff leg RDL recently and its been good. been doing side press and violin press with a chest expander for triceps and its made a visible difference and my elbows feel fine. also doing pull apart(reverse fly) variations on the expander for rear/side delts and its workin quite well. the expander is just too conveniant.

Seated db upright rows gave me some noticeable shoulder gains this year so far

Do the incline curl with your head lying on the bench it makes all the difference.

I'm starting to enjoy smith machine pressing. Currently I do incline smith presses. I have a back injury right now and didn't wanna pick up heavy dumbbells, it's easy t just set up and start pressing.

I started using a lower rep range for bi’s & tri’s…6-10…I thought something was wrong with my sleeves on my medium sized T-shirt…I’m happy to say that my arms are growing. Haha! Thanks!

Just found your channel recently and I’m really enjoying the videos. I’m in the process of building my basement gym. I’m curious, how tall is your ceiling and what lat pull down machine do you have??

Any ideas on doing an incline hammer curl?

Nice lifts. We´ve same lifts on shoulders, biceps and calfs^^ Calfs, abs, shoulders, forearms and neck are so enhancing to a look they should always have a place in a program. That way they don't need to be focused because they're on a long run implemented. Thats my way.

What do you think of adding a pause to standardize form on db bench and preacher curl

dude how do you work on like improving you thoughts and knowledge and philosophies to share them here on this channel... and how do u keep track & store those thoughts so u can later share them and stuff???

The video quality improved

because of limited equipment, i do calf raises on the stairs with a 5 kg plate held in front of me. i do the normal standing variation slow and controlled with a pause at the bottom, but when lean forward i feel this insane stretch on my calves that can take a few reps off. is that stretch that when hinging the hips at like 90 degrees doing a calf raise on stairs something special or is it something that wont cause a huge difference in growth? i include both variations, doing more just standing up, some bent legged stuff also on a day, but just curious as to what you think.

I used to do incline dumbbell curl but wasn’t seeing progress and then switched to regular barbell curl. I can see the difference

Can you make a video on how and where do you measure your body parts?

When you first introduced SM jm press in your routine did you experimented elbow discomfort? I tried last week for the first time and my elbows felt beaten up for like 5 hours and i did it after ton of pushdowns and still my elbows felt weird, i also recorded myself many times and my form is decent. PD: i thought you were weak 😂 but that's some real heavy ass weight on the hack squat

Good to meet you the other day in the gym man! Let me know if you want to run Warzone sometime!

"I don't know if it's a coincidence that we're all getting bigger biceps from this lift" Probably not coincidence.

The smith ad press is cool and has a nice progression window, but It lacks the benefits of the standing ohp or the z press. You don't have to stabilize and the obliques don't work as much.

How would you program a Hex Bar Deadlift for Hypertrophy? Currently for legs I only use leg press, leg curls and leg extension.

What was your volume and frequency of those lateral raises?

I can very clearly tell you enjoy lifts for their benefits exclusively and not for how much fun they are because doing all my presses on the smith machine would bore me to death. I love the feeling of free weights and calisthenics, you’re far more advanced than me and probably know better than I do what is most effective but I don’t see myself talking emotions out of lifting ever, I adore the barbell bench, I adore the highbar squat and can’t imagine training without them. I’d like to have a good physique and I hear conflicting opinions on this topic from all great natties, should I be a hypertrophy machine or a hypertrophy poet?

hey BB, quick question, is this ok to use both machines and free weights as a beginner?

Of course volume is person dependant, but with that level of intensity how many weekly sets did you do for your side delts? I happen to burn out pretty fast on them

i'm surprised at the low calf numbers cuz my calves look like sticks but they are 15" and you said you almost (or just now) reached 15" yourself. of course i'm 6'4 so that's probably why.

Muh smith machine

Here are another 10 exercises that will LEVEL UP anyone's physique IMO, if your routine is getting stale and that I have loved (they aren't the most common): Ring Pushups Incline Curls Decline Sit-ups Incline EZ Bar Rows Upright Rows Lu Raises Neck Extensions/Curls Super wide grip pullups Reverse Hyper Extensions Zombie Squats

Don't tell me if a video is cool, I will let you know myself Basement.

10 flannels that revolutionized my abillity to mog Chuck Norris in his prime:

Lighting, pump.

So what you're saying is that I need access to a smith machine.

For the algorithm

honestly I think preacher curls do a lot more for most people's biceps than incline curls

WHEN WILL YOU TAKE THE NECK PILL?????

There's no New Fundamentals...basically it's basics Consistency trumps everything.

What a physic, love your content man! Will it be okay if I send an email inquiry?😊

Can you review the new Renaissance periodization training app

what program should beginner start with - ppl , u/l , or full body really confused

Steep inclines stretch the biceps less. Hardly anyone does the real deal incline curls coming behind the behind.

👍👍👍

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Anyone here training at home who unfortunately can't do 90% of these exercises (yet) ? 😢

bruh your progress on shoulders is crazy... must be on steroids or genetic XD

NH like, where the dumbbell pullover??? Incline curls garbage 😂

Finally a Noble Natty that doesn't do autistic neck curls! Anyway, great progress in a year for an intermediate lifter!