The ONLY 7 Exercises You Need for Mass

Рет қаралды 4,882,369

Күн бұрын

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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Пікірлер: 2 400

@valmontpuren8451 4 жыл бұрын

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 жыл бұрын

Thanks Naruto.

@avatarrokuwu2012 4 жыл бұрын

careful, he's a hero

@peterl.1574 4 жыл бұрын

add dips and chins to the list

@davidvo2318 4 жыл бұрын

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

@valmontpuren8451 4 жыл бұрын

@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 2 жыл бұрын

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

@modaninonderi 2 жыл бұрын

What does AKA mean?

@takumifujiwara1322 2 жыл бұрын

@@modaninonderi Also Known as

@modaninonderi 2 жыл бұрын

@@takumifujiwara1322 ありがとう😊

@tenpercentfordabigguy8550 2 жыл бұрын

Exactly

@coolbeans6148 2 жыл бұрын

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 жыл бұрын

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

@stephanebarbier885 2 жыл бұрын

8. Pull ups

@singeinferno9305 2 жыл бұрын

9. Barbell curl

@mrhyde2250 2 жыл бұрын

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 жыл бұрын

aaaand repeat!

@Juamacao2503 2 жыл бұрын

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

@patrckhh20 3 жыл бұрын

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 жыл бұрын

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 жыл бұрын

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 жыл бұрын

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

@AjaychinuShah 3 жыл бұрын

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

@BluBlu111 3 жыл бұрын

Then don't go to the gym dummy 😜

@jakehands 4 жыл бұрын

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

@Andy-kw5nw 4 жыл бұрын

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

@jakehands 4 жыл бұрын

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

@TCt83067695 4 жыл бұрын

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

@KingoBan 4 жыл бұрын

jakehands 😂😂😂lol

@firesagboi78able 4 жыл бұрын

lmfao

@trentotts Жыл бұрын

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 Жыл бұрын

Goat 🐐

@PihFrags Жыл бұрын

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

@mjcortez2460 Жыл бұрын

you are a hero

@Tubbycard Жыл бұрын

@@PihFrags I also want to know how many sets

@BattlemasterD20 11 ай бұрын

upvote this

@stockzy1 3 жыл бұрын

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

@KiLLaBushWooKiE 3 жыл бұрын

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

@KiLLaBushWooKiE 3 жыл бұрын

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

@isaactaylor1241 3 жыл бұрын

You can build muscle in a DEFICIT

@stockzy1 3 жыл бұрын

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 жыл бұрын

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 9 ай бұрын

Keep in mind, the Five stars are based on my needs for this item kzfaq.infoUgkxUHHotQRjIQnfuxEeVotlkHVYWH0DXZoS 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.

@MelkMan7 4 жыл бұрын

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

@michaelcraig9449 4 жыл бұрын

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

@0anant0 4 жыл бұрын

@@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 жыл бұрын

Carrying bags of cash to the bank!

@GearShifter925 4 жыл бұрын

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

@PersonalFitness11 4 жыл бұрын

That's funny. Lol

@tprime2702 4 жыл бұрын

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

@ultimatehulk10000 3 жыл бұрын

Pull ups are essential for beginners

@stevejoshua9536 3 жыл бұрын

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 жыл бұрын

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

@tprime2702 3 жыл бұрын

@@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 жыл бұрын

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

@AmitAgarwalCricket Жыл бұрын

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

@indigao3650 3 жыл бұрын

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

@ivo9726 4 жыл бұрын

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

@elgringo3358 4 жыл бұрын

@meboxisfullofshit 4 жыл бұрын

how many sets?

@elgringo3358 4 жыл бұрын

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

@Kevinschart 4 жыл бұрын

real MVP

@Ampeehoo 4 жыл бұрын

Thank you sir, a hero we don't deserve

@soss17beatz87 4 жыл бұрын

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 жыл бұрын

soss17beatz What about pull-ups?

@bubanjie548 4 жыл бұрын

Thanks

@renanlinard7 4 жыл бұрын

Thanks!!

@steemium 4 жыл бұрын

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

@myn2890 4 жыл бұрын

Thanks

@alexisbyrd5571 2 жыл бұрын

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

@ra0333 3 жыл бұрын

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

@vishnureddy5530 4 жыл бұрын

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

@bryant6698 4 жыл бұрын

Thank you

@laporte1625 4 жыл бұрын

thank you!

@tubeysr 3 жыл бұрын

8) Biceps Barbell press

@petermaffay512 2 жыл бұрын

Thx for being smarter than the creator.

@akashsarkar6995 2 жыл бұрын

Pull-ups

@deancharlie 4 жыл бұрын

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

@alexanderdewinter7429 Жыл бұрын

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

@kronedog 3 жыл бұрын

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.

@thephantomterence9211 4 жыл бұрын

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

@ezflow5819 4 жыл бұрын

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

@Amans7809 4 жыл бұрын

You're grt

@omercatal5518 4 жыл бұрын

Ilolppol

@tubeysr 3 жыл бұрын

Me too Love it. Plus his voice is so soothing

@SchuyFit 3 жыл бұрын

Agree

@aoetje474 3 жыл бұрын

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.

@Trulyb_ 3 жыл бұрын

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!! 🤍

@3D_Creations_UK 4 жыл бұрын

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,

@ytano5782 4 жыл бұрын

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

@royalbloodlinewarriorblood1474 2 жыл бұрын

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.

@bckends_ 2 жыл бұрын

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

@victorizer1984 4 жыл бұрын

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

@myspace8090 4 жыл бұрын

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.

@albalmal 2 жыл бұрын

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

@nick-hk3bi 2 жыл бұрын

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.

@100based9 4 жыл бұрын

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 Жыл бұрын

The age of Information Overload is real

@devops-sushi5534 Жыл бұрын

But i only want progressive overload... ;)

@gedrooney9305 Жыл бұрын

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

@RANE303 Жыл бұрын

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

@godofsparta5050 Жыл бұрын

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

@daved8858 3 жыл бұрын

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

@neilfarran1732 3 жыл бұрын

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

@lpi3 Жыл бұрын

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

@Anonymous-yh4ol 8 ай бұрын

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

@kylecabi6930 3 жыл бұрын

Bro you know you’re stuff. Most appreciated

@rajshekharde473 3 жыл бұрын

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

@JW-mu1og 4 жыл бұрын

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

@curseofpharaohs 4 жыл бұрын

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

@DustinKeller81 4 жыл бұрын

Mahmoud Hussein FACE PULLS EVERYDAY

@Tbomb402 4 жыл бұрын

Weighted chin-ups give big gains

@fusrodahsamb 4 жыл бұрын

@@DustinKeller81 NON-NEGOTIABLE

@immersiveparadox 4 жыл бұрын

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.

@Matthew-by5bt 3 жыл бұрын

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

@gman21266 2 жыл бұрын

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

@Mr._Ramos 4 жыл бұрын

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

@garyhuntsr71698 3 жыл бұрын

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

@lydiankansah9345 2 жыл бұрын

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

@Morning404 2 жыл бұрын

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

@demetriuscooksey7147 3 жыл бұрын

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!

@nikola2798 4 жыл бұрын

Pull ups?

@moustaphamoussabouh9985 4 жыл бұрын

Yes instead of barbell rows

@charlieanddadreviewsandcha2243 4 жыл бұрын

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

@moustaphamoussabouh9985 4 жыл бұрын

@@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 жыл бұрын

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 жыл бұрын

kzfaq.info/get/bejne/b9-Jo7Giv8DVhas.html

@lr8973 Жыл бұрын

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 💪🏾😎👊🏾

@jameshaslam7806 Жыл бұрын

Watched this video 3 years ago and is still so perfect

@norwegiantechnolover 3 жыл бұрын

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

@amansaad3660 4 жыл бұрын

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 жыл бұрын

honestly, they're so underrated

@rufushughes4331 4 жыл бұрын

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 жыл бұрын

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

@hahacrackhead4100 4 жыл бұрын

Do you do 5x5?

@WhaddupImJohn 4 жыл бұрын

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

@korayaptall Жыл бұрын

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

@zenquad 3 жыл бұрын

Super clear video, on point! Thanks!

@rehan05patel 4 жыл бұрын

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

@matthewstewart2228 4 жыл бұрын

yeh much appreciate someone natural too

@MWillardBitcoin 4 жыл бұрын

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

@pushtostart1377 4 жыл бұрын

His form sucks

@steveshort295 2 жыл бұрын

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 11 ай бұрын

For deadlift how many sets

@kingadjust6201 8 ай бұрын

@@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 😎👍

@goggo9 3 жыл бұрын

Amazing tutorial, clear and straight to the point 👍thanks

@jetorellana2893 3 жыл бұрын

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!!

@TheWiiWonder 3 жыл бұрын

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 жыл бұрын

How the hell are pullups an alternative to deadlifts?!

@TheWiiWonder 3 жыл бұрын

@@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 жыл бұрын

@@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 жыл бұрын

@@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 жыл бұрын

NO THANK YOU

@aramer25 3 жыл бұрын

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 жыл бұрын

i actually appreciate it,, saved me time

@michaelhaz5006 Жыл бұрын

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

@kingadjust6201 Жыл бұрын

Hala Madrid! 🏆🤍👑⚪ 😎👍

@charlesforsythe5303 3 жыл бұрын

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

@paulpan5308 2 жыл бұрын

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

@mackmack2534 4 жыл бұрын

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

@yeetwchybaban 4 жыл бұрын

@terrywaldrop5973 3 жыл бұрын

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.

@markinglese3874 Жыл бұрын

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

@stojkotic 3 жыл бұрын

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.

@danmiller4048 3 жыл бұрын

This guy sounds like the "number 15: Burger King foot lettuce" guy

@adityadabas9408 3 жыл бұрын

Yea

@adityadabas9408 3 жыл бұрын

Maybe he.....

@setheheart4911 2 жыл бұрын

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

@davidhatton8109 Жыл бұрын

Great video. I'm going to be doing these all as part of my compound day

@ricardocastillo5485 Жыл бұрын

This video was awesome because it validated exactly what I'm already doing.

@troyricklefs8577 2 жыл бұрын

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

@stefanh.960 4 жыл бұрын

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

@rfrancoi 2 жыл бұрын

Man... That was AMAZING. Thank you.

@larrymays5714 2 жыл бұрын

Thanks, I absolutely needed this!!!

@andresbosque4810 4 жыл бұрын

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 жыл бұрын

How should one develop a plan around these exercises only

@abaadali5400 3 жыл бұрын

I also want to train for strength not hypertrophy

@HugoOchoa1 2 жыл бұрын

@@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 2 жыл бұрын

@@HugoOchoa1 thanks

@drivenchy 2 жыл бұрын

What about a bigger body frame like more mass

@PaulDowsettUK 2 жыл бұрын

This list would be perfect if it included dips.

@subashfranklin 22 күн бұрын

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

@auralfury 3 жыл бұрын

excellent tutorial ...just watching this feels good

@raghavsharma3211 3 жыл бұрын

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

@seanharris8419 4 жыл бұрын

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

@alexanderdelrosario5974 2 жыл бұрын

Thank you for the information. Great Video!!

@AZZA5102 2 жыл бұрын

Great video. Easy to to watch and understand

@RikkiHernandez 4 жыл бұрын

Gotta love a good plate press as a compound movement 😂

@thinkingstork 4 жыл бұрын

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 жыл бұрын

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 жыл бұрын

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

@donalnababan7040 Жыл бұрын

Thank you for the tips.

@peterlampropoulos3505 Жыл бұрын

The all you need video. Great video

@deepoil89 4 жыл бұрын

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

@imike0367 3 жыл бұрын

This is ABSOLUTELY all you will ever need at any age to produce more Free T and muscle mass......Period. Mid-50's here and these work.

@RobertRedway 3 жыл бұрын

These are literally the 7 I also feel are must have. You get a like.

@Weshmorrey Жыл бұрын

Perfect music for the perfect work out video 👌🏾🔥

@nicknack2003 4 жыл бұрын

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

@Kmasse8 3 жыл бұрын

Great video! If I had to select just three exercises in order to save time, I would select: 1. Squats, 2. Pull ups, 3. Bench Press You would be covering most of your muscle groups with just 3 movements. If I had extra time, the 4th one would be farmer´s walk which is a great functional movement (atleast it helps carrying those groceries s the wife doesn´t nag as much).

@MrCroyk 3 жыл бұрын

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

@PRIMOJAB 2 жыл бұрын

Great video, thanks for the tips.

@mglshows8616 4 жыл бұрын

I started doing farmer's walk with 20kg on each side since I was 12. This is because in Mongolia, we weren't connected to central water system and I used to carry two 25l canisters home. I had shark traps and 6 pack abs by 14. I weighed 80kg then.

@qira2440 4 жыл бұрын

Damn what was your height?

@Imhalfamazing2U 4 жыл бұрын

I developed traps carrying my jambox during the 80's. No lie.

@michaelcraig9449 4 жыл бұрын

@@Imhalfamazing2U I carried jam and peanut butter, that was even more intense!

@michaelcraig9449 4 жыл бұрын

Back when most people in the word did the same hard work, before electricity, steam, and gas engines..most people were strong and did not need a gym. How far did you have to carry the water from, a river or a well? Is the water still clean there?

@MaheshKumar-dn2hb 4 жыл бұрын

25l canisters on each side should be 25*2= 50 kg.

@tumbleweedconnection7906 3 жыл бұрын

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 жыл бұрын

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.