The Only 7 Exercises You Need (Dumbbells & Resistance Bands)
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Жыл бұрынFree home workout program: gamerbody.com
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@mildlyextreme Жыл бұрын
0:13 Squat 0:46 Bent Over Row 1:37 Overhead Press 2:28 Romanian Deadlifts 3:07 Chest Press 3:56 Chin Up 4:15 Chin Down 4:33 Calf Raises 5:20 Tips 5:55 Tempo 7:05 Reps per Set 7:28 Progressive Overload 7:47 Rest Periods and # of Workouts per Week
@Aneddotario Жыл бұрын
Hats off to the slow and controlled cadence you use, I work out that way myself and can't figure out why anyone would want to move explosively and run the risk of injury.
@85jongo Жыл бұрын
Really helpful! Great full body template for a workout.
@man4fitness218 Жыл бұрын
I'm liking this routine, dumbbells are so versatile, lately I been finding myself using them more often.
@mohammedalsarraj9963 Жыл бұрын
Great review
@theodoreboosalis Жыл бұрын
Awesome to see the professional and personal growth here GB!
@thomasnugent3836 Жыл бұрын
Very good. Thank you very much
@buddyryan875 Жыл бұрын
This is really similar to what I do. On week 5 of jay vincent. He doesn't like bands but I do from X3 background. Tried doing it in the gym it was just too intense for HIT for a HIT noob. Do 2 workouts split the full body into 50/50. This is perfect for the joints and muscle is growing great with a minimalist approach for a busy life
@desaturated6049 Жыл бұрын
How is this channel not popular yet!!??
@maximilientisserand8916 Жыл бұрын
Thank you so much for this program! Especially for your tips about the controlled cadence - crazy to feel how muscles can actually BURN so much... I've added some close grip curls and abs (using a wheel) though and I've always done 3 sets of each exercise so far but some weeks can be busier than usual which means sometimes I find it hard to keep up with 3 full body workouts. So I'd like to hear your opinion on that: - would you rather stick to the 3 workouts per week and sometimes do 2 sets only of each exercise? - or would you chose to stick with the 3 sets and sometimes do 2 workouts in a week? Just wondering which option is best :) Again many thanks and keep up the good work mate, it's awesome!
@GamerBody Жыл бұрын
Either or really. Frequency will come down to "are you recovered" which depends on how hard you train during each workout, and your ability to recover (including how much you eat, sleep, etc) If you are going ALL OUT each set, you will need more recover time and rest between workouts. If you not, you can workout more often, but know you might not be sending a strong enough stimulus for the body to build more muscle (kind of the trade off). I recommend starting out at 3 per week as you can, and if you start to feel tired or you see a big drop in strength, move to 2 a week then reassess from there. I hope that helps.
@myelim Жыл бұрын
great video and workout. Exactly what I was looking for. But is this more for hypertrophy or strength?
@GamerBody Жыл бұрын
Hypertrophy, you will get stronger as well but the focus is mostly muscle building.
@ahmadhamza1871 Жыл бұрын
Looks like those hooks are pretty useful
@miraclex9154 11 ай бұрын
Loving your content, do you have an chin-up/chin-down variation? I only have dumbells. Also wanted to ask if you have any streching video, I couldn't find one in your channel.
@GamerBody 11 ай бұрын
For the chin-up/down, do you mean without an anchor point overhead? I normally anchor the bands to my door using a door anchor or my Crossgrips and pull down (or do pull-ups when using bodyweight). If you don't have that anchor point, you can do bench over rows and if you keep your hands pulled near your waist, the lats will still activate well. The higher up your pull with your hands (more towards the chest) the more the upper back is worked. For stretching I do not. I don't really stretch, I just take the first exercise in the workout and do a couple warm-up reps with bodyweight or 50% of max load to get the blood flowing, my form in place, and tempo down.
@u216 Жыл бұрын
Thanks for another great video. Can you make a video about how you prevent injuries when you workout? I have stopped working out for a while due to my knee issues.
@GamerBody Жыл бұрын
I can cover it, but mostly comes down to picking the resistance appropriate for you to do a workout in 5-10 reps, while keeping form, in a rep speed that reduces momentum and acceleration forces. This way the joints don't take a ton of immediate stress, but allow the muscles to be recruited to handle it sequentially as you reach failure. I also never fully lockout any position so the muscles do the work.
@offtherealm5438 Жыл бұрын
Look up Jim Johnson's knee injury book on Amazon.
@u216 Жыл бұрын
@@GamerBody Thank you for the reply! 👍
@u216 Жыл бұрын
@@offtherealm5438 thanks, I will look into it.
@RyanOakley Жыл бұрын
Just did this exercise routine with my bands. Loved it. Question though. The squat and the Romanian deadlifts look very similar. What's the trick in technique to make them unique?
@GamerBody Жыл бұрын
The squat focuses on knee flexion while the Romanian deadlift is more hip flexion. I still bend my knees a bit in the RDL, but "lock the knees in place and just try to bend and extend at the hips. I hope that helps!
@Jerry-zf3ip Жыл бұрын
I recently picked up a pair of adjustable dumbbells. I love them, but the only small issue is their bulk makes some exercises - particularly upper body - a little awkward to do with a parallel grip (IE, bells in the horizontal position). To help alleviate this and help improve ROM, I've started doing more of those movements with a perpendicular grip.
@GamerBody Жыл бұрын
I'm trying to imagine the position in my head, but just watch the shoulders. It should be easiest with the positions I used in the videoif you have standard adjustable dumbbells.
@thunderbird3694 Жыл бұрын
When they closed my gym in 2020 I tried using dumbbells at home and after just 2 weeks I tore rotator cuff which took 6mo virtual therapy and and another year of resistance bands to recover. Now I am Leary of using dumbbells
@danderson5084 Жыл бұрын
First time I have seen you lying with shoulders on the step to do chest press with the bands, which I already thought of this myself (though not tried it yet). Do you have a second step to use to make a T so you have something under your back which might be more comfortable to lie on?
@GamerBody Жыл бұрын
Yeah I was just putting it under my back without the step platform, but I found this wasnt too bad (at least for me) and gives more pre-stretch in the bands. It doesn't work with the bar though.
@sheikhselim2312 6 ай бұрын
The method you use to do resistance band squats with the jhooks is better than using the x3 bar to do them, thank you for being innovative and sharing unique ways. I learned about the Geku Bar, J-hooks, and the step platform from your channel, and they are so worth it! I learned about them from your channel even before I knew about the X3 system! Once again, thank you for being generous enough to innovate and share with the rest of us. I was wondering why you haven't fully switched over to the Geku bars, and why you still use the harambe bar?
@GamerBody 6 ай бұрын
I'm using the GEKU bar only right now for my 3 month test to see how it holds up. I don't have the harambe bar at this time, but my old bar was the Innstar Resistance Bands Bar and some triangle links. So far I love the GEKU bar and if all goes well, I will move to it.
@TheWeardale1 Жыл бұрын
hi, love your content as I've just bought some cheap(ish) resistance bands from amazon and i like them... quick question tho, what's your thoughts of the bands losing elasticity over time - short term (like when you wash a shirt for the first time and it shrinks - can they lose some elasticity after a good first stretch?), and what about after say a year of 2-3 times use a week?
@GamerBody Жыл бұрын
A decent pair of resistance bands shouldn't lose elasticity in just a couple weeks. As long as you are going to failure with them you will activate all of the muscle fibers enough to stimulate growth. From there, eat for health and rest for recovery.
@TheWeardale1 Жыл бұрын
@@GamerBody yep, you have a point, but i bought 2 sets of cheap fitbeast band sets (200lb resistance, 100lb per pack..) and i enjoy them, initial thoughts is kinda when you stretch a balloon before blowing it up to make it easier to blow up - that seemed to make it easier on my second time of using them... and also, maybe it's in my mind, but if i get 2x15lb and compare it to a single 30lb band, then i feel as tho the 2x15lb has more resistance... but i do love using them..!
@GamerBody Жыл бұрын
@@TheWeardale1 It probably does. You can mix and match the bands for the "same" resistance as you can with plates. I would make sure you setup the resistance the same way each time to track progress.
@namenone8387 Жыл бұрын
Hi, thanks for sharing this video, what would be your alternative for Chin-Up/Down if I only have access to dumbells? thank you!
@GamerBody Жыл бұрын
Reverse Grip Bent Over (or chest supported) rows. If you pull closer to your waist you will target the lats a bit more. Can be tough on the lower back if you also have bent over rows so I like chest supported (if you have a bench for it)
@namenone8387 Жыл бұрын
@@GamerBody okay, thank you!
@Whizite94 Жыл бұрын
I can do just barely over 50 pushups on first set. Then notice it's extremely difficult to hit even 20-25 the 2nd set. Should I lower that 1st initial set to reduce fatigue or aim for failure 1st set
@GamerBody Жыл бұрын
Failure first set. I wonder how fast you are doing those reps, but you can stimulate growth in 1 set if taken to momentary failure. However if you need another set it should be less reps if the 1st set was done right. From there, keep aiming to add a rep each workout or add weights in a backpack or vest to reduce how many you can do for progressive overload.
@carlosfarias6012 Жыл бұрын
Hi there, I have a question. Which would you recommend: the bar or the resistance band loop handles? Thanks
@GamerBody Жыл бұрын
If I had to choose...bar. I actually bought the bar first but the handles have been a big improvement for the squat and rows.
@RyanOakley Жыл бұрын
So this is a modified X3 workout program. I like how some exercises are better with the books and some with the bar. X3 is too rigid to force the bar on all workouts imo. I like the one set to failure approach with resistance bands though. I work my ass off for 15 min then go make dinner for the fam.
@ccb6013 Жыл бұрын
Great info Darrik! Have you ever considered purchasing squat wedges? I bought some a few months ago online and use them in conjunction with my band set-up. I've never felt more quad activation.
@GamerBody Жыл бұрын
Possibly, but also not really. If it helps you to stabilize and work the quads better I'm all for it.
@RyanOakley Жыл бұрын
What about banded pushups instead of the chest press? I find the standing chess press is difficult to activate my chest for some reason. If I did banded chest press I can hit my chest and increase the bands over time for progressive overload. Thoughts?
@GamerBody Жыл бұрын
It is fine, but I don't like them because of how the bands go across your palms. If you have some other way to make it more comfortable, and you don't go too low (removing resistance from the bands) it is fine.
@scuba453 Жыл бұрын
Where can I order the J-handles? Thanks.
@GamerBody Жыл бұрын
I just updated the video description with the links for the equipment. Thanks for reminding me :)
@BestInTheWorld365 10 ай бұрын
I got the exercises part but do we do all of the exercises together during each workout or do we split each exercise to multiple days?
@GamerBody 10 ай бұрын
For the video, you can do these all in one workout. I have split them up a little bit in my weekly routine which you can see for free on gamerbody.com
@leejohnmusicblog1276 10 ай бұрын
Hi where can I purchase these handles for resistance bands Do they have a specific name Just subscribed 😊
@GamerBody 9 ай бұрын
These are the ACBEE resistance bands. You can get them here (affiliate link): amzn.to/3S6i1hW
@ltnvideo Жыл бұрын
no direct bicep or tricep work? if i wanted to do direct work would replacing the chin up the way to go?
@GamerBody Жыл бұрын
I would keep the chin-up and just add in biceps curls and some type of triceps extension at the end of the workout (before the calf raises, but after the chin-ups).
@georgiebungle2252 9 ай бұрын
Dude is definitely strong, as demonstrated by his perfect execution of chin ups Nice one fella
@GamerBody 9 ай бұрын
Pull-up (and variations) are one of my strongsuits. I am not good at most pressing exercises though. It is something that takes me forever to build. Im not sure if it is just genetics or what.
@ludvigdreng6315 Жыл бұрын
Do you have a recommended order for these exercises, or is it the one you're using in the video? :)
@GamerBody Жыл бұрын
Do the same order that is in the video.
@barakbalestrery4138 Жыл бұрын
I was a early backer of the Speediance Smart Gym. Which I seen you recently reviewed. Can I transfer these exercises to the Speediance.
@GamerBody Жыл бұрын
Yup, my exact plan right now uses all exercises in this video and I picked a similar one on Speediance (use the bench though for things like chest press). Note, the only one that isn't really there is the Calf Raise. You will have to do it yourself as the cables don't move far enough for the machine to register a rep. I do calf to shrug so it moves a little more and registers it. So kind of a calf > shrug exercise.
@barakbalestrery4138 Жыл бұрын
@@GamerBody Thanks for info. I think you could do calf raises in free lift mode. It might not register like you said but still the tension is there. Will try this after my Vacation. I was using the push/pull/lower body/ rest and repeat split. They just added those workouts at the end of April I think.
@GamerBody Жыл бұрын
Yes, you can do them in free mode and/or and make a custom exercise (if you have the membership). I do a mini squat in-between to get the cable to pull far enough and register a rep. So not a direct calf raise, but gets the job done.
@barakbalestrery4138 Жыл бұрын
@@GamerBodyI found that now the Speediance measures your range of motion. So in set 1 of calf raises. About half way through it realizes your doing a short range of motion. So in my first set it took about 4 to 5 reps then they started to register. After I paused the weight to rest. The second set every rep was counted.
@biancamckenzie4139 Жыл бұрын
What is that block you are using to keep the resistance bands in place?
@GamerBody Жыл бұрын
The Step Platform. I put a link to the Amazon page in the description. I also use it with my dumbbells for calf raises and split squats (put back foot on it)
@biancamckenzie4139 Жыл бұрын
@@GamerBody fantastic thanks for that absolutely love your videos by the way 👍
@squirtleturtle6256 Жыл бұрын
At the 3:41 mark the board he uses with the resistance bands. What would that be called so I could find it on Amazon please? Thank you for any help.
@GamerBody Жыл бұрын
It's called "The Step". You can see it here: amzn.to/3gopLev
@squirtleturtle6256 Жыл бұрын
@@GamerBody Thank you a ton! I should have just checked the description like I normally do. Lol
@pinoyaesthetics Жыл бұрын
I see resistance bands.. I click. 🙈
@link1day Жыл бұрын
What do you anchor the bands to for the chin down? 4:27
@GamerBody Жыл бұрын
I have the IronMaster Super Bench Pro with pull-up attachment that I like to use, but you can also use a door anchor if you don't have any other place to use.
@link1day Жыл бұрын
@@GamerBody what kind of door anchor-Can you be more specific for what you used in this particular instance (which appears next to the door)?
@davidquirin2606 Жыл бұрын
Unsure if the chest press is enough by itself to grow your triceps (unlike a chin up would for your biceps).
@Brandon-tk2rw Жыл бұрын
Close-grip (especially if you have a bar). Also, standing (anchored) skull crushers... Also, standing (anchored) tricep pushdowns.... seem to be nearly as effective as gym movements
@GamerBody Жыл бұрын
Works better with the platform for me, but if needed, feel free to add in a triceps isolation exercise. It will make the workout longer, but may help if you aren't seeing results from just the chest press.
@rockweapon7895 9 ай бұрын
The Rogue Monster Bands actually not fit with overhead presses and triceps extensions with the step and the Innstar bar. I would say, the stretch is only okay for doing biceps curls or front Squads, but going more up, makes the bands tear down their layers. Did you experience any micro tears on the undersun bands doing the overhead presses or triceps extensions with the setup? Im 187cm tall and wondering if it would make sense to order the undersun bands. I think you said in some of your videos, that you are 180 cm tall. So would 7 cm more cause the undersun bands tear down doing overhead presses or is there still tension free to go more up? Your opinon would help me, if I should order them or not. Until then I will do my overhead presses and triceps extensions on the step sitting. You also have a good pre stretch there.
@GamerBody 9 ай бұрын
Mine don't have any tears yet (the UnderSun bands) but I would expect in time they will. The bands won't last forever so at some point I will have to replace them. I hope it is a while, but you never know. Unfortunate to hear that the Rogue Monster bands started tearing already for you. How long did you have them prior to testing the setup?
@rockweapon7895 9 ай бұрын
Its been 2 months of use. They are of good quality when I got them and they have a very good hard tension profile. I noticed, that the bands were sliding through my triangle hooks when pressing up and I think thats why the tearing up happend. I have ordered other, more rounded triangle hooks, because mine were the same size as yours, but they were a bit flattend in the edges and maybe thats why the bands were sliding. Im gonna check if it makes a difference with my new hooks and gonna let you know!@@GamerBody
@rockweapon7895 7 ай бұрын
So Im not using the Rogue Monster Bands anymore. They are more stiff than Undersun and other brands, but in the end its just how you control the tension throughout the range of motion. The Undersuns are more stretchie and slide way better under the platform. The Rogues ones always were sticky under the Platform and get micro tears using it with the plattform. I still use them for some Chest Pressing movements and Leg Presses, but the Undersun Bands are the way to go. Would you say, the sunpow is as stretchie as the Undersun? Im having a buddy who is willing to buy the same setup as me (so as you). Im pretty satisfied, how well the system works compared to the way more expensive options out there in the market (Harambe, X3). Im building more strenght and muscle mass since using it for already 1 year and 3 months. First I was using the bands just with a door anchor on doors standing, but it was not so good for progressively overload. Having a platform and Bar is the way to go!
@charlesmcclay1646 Жыл бұрын
Where did you get those handles?
@GamerBody Жыл бұрын
On Amazon here: amzn.to/34CX6fY
@charlesmcclay1646 Жыл бұрын
@@GamerBody Thanks
@yonallb Жыл бұрын
If you only hit five reps on the first set do you just stop there as you wouldn't be able to even get five on the second set?
@GamerBody Жыл бұрын
Only if you feel you truly hit failure. I normally do a 2nd and 3rd set because without a trainer or someone pushing you, it is very hard mentally to reach that failure point.
@Sharetheroad3333 Жыл бұрын
Isn’t that hard on the bands since they aren’t able to shift?
@GamerBody Жыл бұрын
What are your referring too? The bands stretch. As long as you set the length before getting into it, and the stretch isn't too much, it will be fine.
@Sharetheroad3333 Жыл бұрын
@@GamerBody I was looking for an alternative to an expensive foot plate and I thought those foot plates had room for movement underneath them, so the bands could move freely
@GamerBody Жыл бұрын
@@Sharetheroad3333 There is a small cutout on the ends of the platform the bands are put into. Something they design as a way to carry it I think, but works perfectly for slotting in the bands to keep them in there.
@Sharetheroad3333 Жыл бұрын
@@GamerBody ha! I just found that as a result of this convo. I’ve had that base forever. Lol. Thanks!
@AbusiveFlash Жыл бұрын
How can I get my very own goku body anatomy poster?
@GamerBody Жыл бұрын
I ordered the poster on Redbubble and then bought the frame from Michael's.
@pierre3215 Жыл бұрын
What about abs?
@GamerBody Жыл бұрын
You can add in an ab crunch, but not really required if you work these exercises hard enough. To see the abs you need to reduce body fat over them.
@MartinsOmoniyi-tu7eh Жыл бұрын
I'd like to know what you weigh. I'm about the same height as you and I wanna use yours as a yardstick if that's ok, as you look very good 😂
@GamerBody Жыл бұрын
I'm 195lbs right now (weighed myself 3/26/2023)
@offtherealm5438 Жыл бұрын
I wouldn't mess with bent over rows, the risks vs benefits is not worth it. They literally killed an old coworker of mine, I mean he died eventually as his back injuries led to other life threatening illnesses, it was a domino effect. I used to be a personal trainer. Yes, you could take this advice with a grain of salt as the evidence is purely anecdotal in this case. It's up to you to do more research.
@GamerBody Жыл бұрын
In good form there are no problems with bent over rows. Seems to me this individual may have overdone it and was using too resistance for what he could handle.
@offtherealm5438 Жыл бұрын
@@GamerBody Agreed.....but it just ain't worth it for someone just wanting to get into shape....they're many safer alternatives to work lats.
@GamerBody Жыл бұрын
@@offtherealm5438 The bent over row is not specifically a lat builder, it is a mid/upper back. The lats can be targeted more by pulling to the waist, but otherwise it is an upper/mid back exercise. There are other options, but bent over row is not dangerous IMO. You could do a chest-supported row instead, but the fear of the bent over row being dangerous is a bit overblown here unless you are going well out of your weight range. I do like a chest-supported row simply because it removes balance from the equation allow greater intensity and targeting of the back during the exercise.
@offtherealm5438 Жыл бұрын
@@GamerBody Kinesiology = The bent over row primarily works the latissimus dorsi (the large wing-like muscles in your back), the middle and lower trapezius, the rhomboids, and the posterior deltoids.
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