10 Exercises YOU NEED In EVERY Program (Berserk Method Core Lifts)

[@overlord6815]

"What's up fellas it's a beautiful day outside" *10 seconds later* "Fellas it's like 90 degrees outside the jersey had to come off" 😂😂

[@PizzamanMC]

😂

[@alantryhard8632]

Excuses😂

[@TobyKBTY]

That is CAUSALITY

[@Euphytos]

NH did the same on his recent video about Alex Leonidas

[@rasmusmott]

For the algorithm today

[@kermittheholyone6475]

Reply for the algo as well

[@BaldOmniMan]

Thanks chads

[@nonachyourbusiness1164]

​@@BaldOmniMan Continued engagement and creator interaction

[@charlescox8476]

Algorithm gains 💪

[@jorgetroncoso9253]

​@@kermittheholyone6475 i aprove this

[@Karsius1]

1) Larsen Press 2) Reach RDL 3) Floater Exercises 4) Leg machines -> squats(long femurs) / squats-> leg machines(short femurs) 5) Ring work 6) Isolation work

[@BaldOmniMan]

Upcoming videos: 1) Almighty Arm Exercises for Beef Cannon Arms 2) Horse Kick Leg Protocol 3) 2023 Exercise Selection Tier List for Size and Strength 4) Full Body Workout 5) The Honest Truth About Minimalist Training

[@gerobonet]

as a torso dominant lifter Im itching to get 1) and 2)

[@samuraibobafett1118]

Great stuff!

[@SteveK-ys2nl]

Beef cannons! 😂

[@2amBosniak]

Cant wait for the full body video

[@danwcoon]

Really looking forward to the full body program. Last one was excellent, I'm curious to see what you've updated!

[@TheGoldenPower_]

Floaters changed the game. Essentially makes every session full body and gets your work capacity to improve.

[@gutierrezgainz]

The lower body version of "Help, I can't fit through doors!" is "Help, I can't fit in chairs anymore!" Reach RDLs somehow manage to do both.

[@roflsean6495]

The RDL bit with letting the weight float a bit forward was a huge game changer!

[@wer8990]

yeah man. That actually transformed RDL into my number one rear delt exercise, I'm sore there every single fucking time!

[@brandondang7156]

Tips on how to perform?

[@joshua5946]

@@wer8990 FR that shit throws me off. I don't even do the wider grip with either

[@Flame17K]

For the algo. I appreciate all the work you’ve been putting into this channel in the last couple months. Keep up the good work bro

[@griffinohara9864]

For the neck exercises I use a cable. I just put my neck harness on as you normally would, and do my extension and flexion with the cable (and the harness flipped around depending on the exercise). I've found this helped me with consistency and wasn't a hassle to set up. Pro tip: replace the chains on your neck harness with tubular webbing for the weights or carabiner to better center itself rather than getting caught off balance on one link of the chain.

[@ahanshankwalkar]

I love how dr mike has kinda universally become “that guy” when it comes to the intelligent training community

[@AlexS_983]

The moment I put a pad on the leg press was a revelation. Cannot imagine doing the exercise without it anymore and I get an insane pump every time now. I was trying to hit the same depth without it but my back gets irritated fairly easily, the pad instantly solved that and added stability that allows me to really feel it in my quads Floater supersets are indeed a game changer and save me from going past an hour in the gym, which is always an issue when I want to bring up weak points but have limited time in general. Plus most are fairly trivial to have set up at whatever machine or bench you're on, just take a set of dumbbells or an ab wheel over there Biggest hurdle to training adductors is that if you haven't trained them in a while, you will get sore for literally a week, but what people need to realize is how much bang for your buck you're getting from just a couple sets

[@BaldOmniMan]

Can confirm the lava feeling of adductor soreness

[@dblifts8887]

Lots of great tidbits in this one. Definitely have been slacking off on training biceps throughout my whole training career, and seeing as how I would now like to get a big weighted chin-up, I guess I have zero reason not to start isolating them. Thanks for another great video as always. 🙏

[@Yaderix]

Before watching this video, Imma say that this list BETTER have heel elevated squats or I'll riot. They've been a game changer for me

[@Yaderix]

Btw you introduced me to this movement so thanks for that

[@BaldOmniMan]

They sure do. I figured out how to make them even more brutal

[@innovatixn99]

Yeah i just got bored of doing high bar squats so I tried heels elevated sq for the first time and I feel all my quads even more than on leg extensions. Such a fuckin good exercise!

[@Croissantrophy.meme.channel]

Perfect watch for my pre workout meal (is lower body day + back and abs)

[@kristiansosa8003]

These core lifts are legit, been loving them as my staples as well; I feel like they have been really making progress for me after months of none. Excluding, dips since they just do not mesh with my anatomy (too much pain no matter what I do).

[@RSuave545]

Reach RDL’s got me praying mid set. Would like to see some spotlight on adductors for the “HELP, I can’t fit in pants anymore!” look.

[@mememachine6763]

Bald Omni-Man and the words "muscular weaknesses" no longer belong in the same sentence. Punishment is 10x10 on heavy squats.

[@BaldOmniMan]

My forearms need work but I’m happy with the foundation of size I built for sure.

[@manjiproductionsv1]

Going on the leg machines topic. As someone who has long ass legs, the machines really helpled me isolate my legs. And achieve failure at a faster rate

[@Apatty6127]

Always nice getting that affirmation from you when you recommend an exercise that I’ve already got in my program. Gives me that confirmation bias hit letting me know I’m on my way being to being jacked and stacked

[@Balakay_Adkins]

Good lord you are looking FULL my guy. Good work.

[@bigfool8819]

He may not be able to count, but you can always count on him 💯

[@sendwagon]

11:40 return of durag omni man

[@BaldOmniMan]

Lol that’s a winter hat but imma pull up in the dooey soon

[@aesthetics_hunter]

Ring dips are legit af! During lockdown I was doing bodyweight ring dips, full gymnastic style strict form. When I went back to the gym my straight bar weighted dips and bench have surprisingly gone up a bit.

[@bqvsgravity8956]

Currently tan maxxing, yea I’m going to start putting leg press before squats, I’m tired of not ripping more pants / shorts

[@BaldOmniMan]

The Horse Kick Protocol needs its own video

[@cf941]

I am absolutely convinced that you aren't pushing hard enough on lateral raises if you aren't mean mugging to the level BOM is at 5:31

[@Another0mask]

Wow dude! We train the exact same way and I've never seen your program specific advice before! ! I do RDL's then Seated hamstring curls then abs and then calves or abductors and last, side delts or read delts with dumbells or cables!

[@Arms.Enthusiast]

Awesome list, I’ve gotta say bro the new editions of the berserk method get better and better every year. You really should consider releasing the Google slides publicly as additional supplemental material and reference for self coaching etc.

[@paladindanse98]

I listened to the 2023 berserk method today, they should give you an Oscar Paris!

[@gwilliamsg123]

I've seen a lot of you in the community doing incline db curls. It seems Natural Hypertrophy just has to sit this one out this time lol

[@leinekenugelvondoofenfocke1002]

That hamstring curl shit cracked me up. They said that the seated version was more hypertrophic than the laying version because of the stretch. I can get the same stretch from an RDL, or a SLDL. Only with alot more load. So I'm not actually missing anything by opting for the laying version. I can tell you right now the laying version is the fastest route to being able to do glute ham raises, and those are going to do more for anyone's hamstrings than any machine hamstring curl period.

[@hamiltonics]

Man, i think you just saved my life.

[@theprodigalson4003]

4:06 I think this just taught me soemthing and I don’t want to forget it I used to have back problems. I think you probably do as well but you just never felt it at 100% so that’s your baseline The thing about the back pump and doing the abs to fix the pain, that’s the reason why I don’t do hinges. They feel great but I always felt I couldn’t get enough range of motion. Maybe others are fine I felt I limit myself and even weaken the extreme ranges of motion by only being able to go to the floor. That’s why I don’t do them. I always look at it and in my mind it looks like a partial. I wanna create a setup where I can stand on, closet I’ve seen is the Shaolin horse stance pillars, where you could get the most stretch on your back and come back up. I think I’m the future well realise what we have with knees over toes, and that’s actually the holy grail of movement In short doing some of these things I think fucks us up without realising it, I’ve definitely noticed I become stiffer and have no hope of being agile in my footwork if I’ve been doing rdls on a flat ground Reiterate I think this can be eliminated and we can unlock more gains and abolish more chronic injuries if the normal becomes doing it on a slanted ground or an elevated platform where it’s still safe to rack and unrack the weight and you wouldn’t be dropping that shit real high

[@PaladinHD]

Commenting for boost, you rock

[@its_james_fitness]

pecs looking insane g

[@BaldOmniMan]

Thanks big man. How’s training been ?

[@its_james_fitness]

@@BaldOmniMan great man, battling some golfers elbow but after some trial and error I have a plan of action to tackle it.

[@BaldOmniMan]

@@its_james_fitnessI still tune in when you upload, the streets need more Gravity Training videos

[@nmnate]

NGL, I'm only half way through the Berzerk video. Savoring it! Also, looking forward to all the animal themed muscle group vids 😁 Gotta get them 🐴🐴🐴

[@youareawesome2819]

For the algorithm, give omni man some much deserved reach and views

[@kamikaze885]

Thanks for all the content, man. Appreciate your time and effort.

[@catedoge3206]

Rubish back extensions. Seated goodmorning. Floor skullcrushers/tricep extensions. Chest supported machine rows. Step downs. Suitcase carries. Floor pullovers. Floor press. Floor power flys. Landmine belt squat!

[@dogbreedsareamyth9409]

Traps are looking immensely juicy king

[@BaldOmniMan]

Thanks bro it’s the neck extensions

[@lucaparolin4]

Babe wake up, new berserk method video just dropped

[@testosteronerex6487]

Great stuff as always brodda 💪🏼

[@maikelantunes6360]

Thanks for the video man I see the calves have grown a lot btw 💪

[@nbf-fb1xs]

The algos are jacked and stacked

[@Haris.nycc1]

The berserk method video is amazing bro literally like a bro talk

[@tempest212]

Love your videos brother

[@sirgnomehat7819]

If bald omni man is on the hamstring curl at 16:16 then who is that walking away from the camera? Gym twin?

[@keelanenns4548]

if you want a better squat for knee travel and quad activation, try front squats, and barbell hack squats. Rips calves and quads up immensely. goblet squats are a great accessory after heavy powerlifting squats

[@ProphetFear]

In fitness a current fad is being replaced as soon as it comes out. Now we have pelican incline curls or the stiff leg deadlift of the bicep curl. One of those "would definitely be in the iron graveyard if he knew about it" kind of lifts!

[@rishabhjain7690]

I love this channel

[@Jay_SGE]

A brotastic video on a brotastic day. God bless the gains 🗣️🗣️

[@xinsanedefeatx]

Quite a niche topic, but thought I'd ask anyways Any exercise suggestions/modifications to train upper body without using your hands or forearm (have a torn wrist ligament and I can't put my forearm under load) So far all I have is cable flys and rows with an ankle strap attached to my upper arm, possibly pec deck if the arms come inwards far enough Any and all suggestions are welcome

[@innovatixn99]

SLDLs and RDLs are a must for an impressive physique. However many young "natty lifters" achieve good hamstrings with only hamstring curls........... and tren

[@aguy4124]

Ring rack chins are on another level

[@whitefang9758]

Dropping in for the algo bulk before going to bed

[@jamesj5469]

I got some rings coming. Going to do inverted rows then progress to pull ups

[@steezyg23]

Have you ever tried Hatfield squats bro? Having something to hold onto in front of you is great for long legged lads to achieve full depth and maintain an upright torso angle through the sticking point

[@BaldOmniMan]

yeah, they’re okay for me, but hard to track because you always pull a little bit more than you think you are

[@Chanastify]

Hell yeah brother

[@SharkStruggler]

Hey Bro, wanted to ask if you have a link for the Berserk tank you are wearing? Not the stringer but the one you took off 1 min in. I'm in need of a sick tank like that. Thanks!

[@danbra2105]

Throwing some decline situps in never failed me, floater mindset is real

[@richardtrass]

Nice video bro. Although you might want to look up “bemoan” in the dictionary😂. Love your work brother.

[@BaldOmniMan]

Fuck

[@BaldOmniMan]

You fellas just gonna sit here and let me use this word incorrectly all this time?!?

[@richardtrass]

@@BaldOmniMan mate when you are as huge as you are I don’t care what words you use 😂. You talk Gold every video!

[@beardyben7848]

If I had a dollar for every time I hear someone say an idiom wrong I would have my own gym. Don't sweat it, my dude. We watch cause you have insight and physique and passion for the natty lifting life.

[@eren0385]

For the algo. Appreciate the work brother!

[@Jimlifts1]

I pull 3x body weight on deadlift and never really vibed with RDL. Built mine off of low rep conventional and paused conventional deadlifts pretty much. I have good leverages for the lift though.

[@erickrobles2638]

Hi! Bald omni man. Can You make a video all about traps and how to get like the ones you have.

[@ABerg_551]

What exercises do i need to gain the approval of my peers?

[@BaldOmniMan]

Incline Curls

[@lm13eddfs]

Hey man, if you do bench as main and Larsen as secondary, but you also want to implement a pause, o which movement do you add it?

[@BaldOmniMan]

Start with both

[@BELLSOFSTEEL]

jacked and stacked

[@Forfusknight]

What are your thoughts/opinions on heel elevated RDL's? Either with a squat shoe or on a slant board or raising your heels elevated on a plate. Which do you feel generates more muscle building potential?

[@BaldOmniMan]

I breakdown how I coach RDLs in that 3 titanic Back Exercises vid, check that out

[@codyporter4680]

Any advice/ideas for the long leg guys for quad work with out machine?

[@degrind6496]

At about 11:05, shouldnt you round your back doing leg raises to engage your abs more instead of hip flexors? Or was your goal different? Just wondering, ive never isolated abs(and core) seriously and am looking to start

[@BaldOmniMan]

Whatever give you the best mind muscle connection. My abs cramped badly after those

[@thephilosopherdiabetes]

Predicting the behind the neck press will be in the 2024 edition of this video fellas

[@BaldOmniMan]

I’m sharpening up on overhead training this year for sure

[@thephilosopherdiabetes]

@@BaldOmniMan same, I fell for the benching is enough for your shoulders to grow trap. At least wasn’t true for me

[@matthew2531]

This is great but I don't understand accessory or a lot of the words your saying

[@BaldOmniMan]

Ask as many questions as you want that’s what I’m here for

[@Croissantrophy.meme.channel]

​@@BaldOmniMan need to release a BOM lingo tier list

[@BaldOmniMan]

@@Croissantrophy.meme.channelpatreon video lmao

[@demonback]

King, for what I managed to understand based on what you said, correct me if I'm wrong: when it comes to legs hypertrophy, less "blessed" guys that hip hinge their squats naturally should focus more on frequent machines and isolations? I have long legs and I'm actually mentally over squats because I can't seem to do them right and for that reason I temporarely quitted them. So hearing this for me is a blessing. Another question: if I'm doing hack squats as my main leg movement on one day, do I need an accessory for it on another day or I just move to another exercise like leg press? Alternatevely, hack squats 2x week? Thank you for your content bro, been watching The Berserk Method day by day and I'm amazed of how much I'm learning.

[@BaldOmniMan]

Leg Press, Hack Squat, and Heel elevated squats yup.

[@BaldOmniMan]

I’ll be releasing a leg training video soon to reflect my current approach, but you can easily just run one of my free programs and switch around the exercise selection (example replace any squats with a deep leg press or something)

[@hogblockula9335]

Watched the full Berserk method video yesterday. Now this. I’ve adjusted my split now, included some floaters and a separate ring workout. Will have to widen my door frames soon cause i wont be fitting in these mfs, mark my words

[@jeremy1309]

Abs after RDLs underrated af!

[@kristijan8518]

I have a variations of all of these exercises but haven't seen any gains in months

[@j.antodanielnadar2819]

Can you use Bulgarian split squats before barbell squatting to feel more quads?

[@Grillo711]

Anyone recommend a good conventional deadlift set/rep/frequency ?

[@MrMurray32]

Wats good bro

[@Caleb_Mangan]

Not sure if I really understand the lower lats. People always say I’m shaped like a dorito but even when I’m dick skin lean my Christmas tree is lackluster

[@BaldOmniMan]

The Christmas tree is spinal erectors

[@mykilfremn26]

Are you really offering merch I sure as hell can't find it

[@BaldOmniMan]

I’m affiliated with Raskol Apparel, I’m wearing something from another brand though that I like

[@romannumeralvii4285]

Are you fucking Larson pressing over 360lbs!? Holy hell dude that’s insane.

[@BaldOmniMan]

That’s my boy Dennis lol, but I have done a 370 lb Larsen Press myself. Dennis has 405 and 460 on the bar there

[@m_-ph4bt]

This channel makes me excited for all the young weeb meatheads. The Berserk inspiration is cool for me as a grown ass man. I would have LOVED this as a 16 year old

[@Mom-dj8wp]

So extremely excited for the next few videos you’ve been teasing Got a question though. What can a home gym enjoyer do for their adductors?

[@moritzhoffmeister4824]

Band work or copenhagens I'd say

[@BaldOmniMan]

Full range of motion squats, deficit reverse lunges

[@livinginyourwalls4067]

Kinda late but Copenhagen Planks work very well. You can do them isometrically or dynamically. Also Cossack Squats to both strengthen and lengthen but I personally prefer Copenhagen Planks with my foot super elevated off the ground for extra stretch but bench level is also enough. You can simply load it by putting weight on your hip. It might feel sketchy on the knees if you go too fast tho so be careful. Good luck!

[@babayaga8288]

Hey man i feel like its Christmas whit them presents you've been giving but anyway i have a couple questions. First the liniar periodaizetion ive bean doing is basically 3 block going from 8s to 5s to 3s whit 1 to 2 rir and singles going from 90% from the first block to 95% on the last and i wanna know what you think is it good is it bad? Second ive been doing my TM on my primary lower days do you think thats a good idea ot should i do them on the secondary because in some of your programs you put them on the primary lower

[@BaldOmniMan]

That works well, just a different way of doing things.

[@TheoneD11]

Waiting for Arm video.

[@zup9819]

Throwin some words in the word box

[@cristiangaete32]

Hey coach, I only have like 225lb at home, I can RDL that for like 10 paused reps, planning to get 15 at least. Its that enough to start doing the reach RDL? or should I just go to a gym and deadlift decent weights before milking that variation ? thanks for all the self coaching content, got a 70kg seated press with no back support on one of those white plastic chairs at 78kg, aiming for that bw press.

[@ledifw3891]

Amazing

[@azizkash286]

My man looking yolked as hell

[@RDS_Armwrestling]

Tricky question, with some context for you: My legs are uneven in length - I think one femur is longer than the other, so when I leg press or squat with both legs, my left knee ALWAYS starts to hurt. I have worked around this by only doing unilateral leg press and reverse lunges, and have no problem getting good depth and stimulus with no pain. Would you still recommend the added pad for leg press if it's only done unilaterally?

[@BaldOmniMan]

I think the pad can still be a good idea, as it’s there mostly to support your low back and prevent it from rounding when you hit full depth

[@RDS_Armwrestling]

@Bald Omni-Man will have a look online/in store for a pad and try it out sometime

[@brandondang7156]

Can you do a tutorial on how to Larsen press. I tried doing it no retraction style but it made me feel shoulder pain. Are you supposed to lock scapulas back and down or let it move

[@BaldOmniMan]

If you don’t bench at least 315 I would just do a more basic variation like close grip bench.

[@brandondang7156]

@@BaldOmniMan okay gót ít. Do i do down and back for scapulas or no?

[@afterthought3]

is pullups, 3 rows, and rear delt work too much for a back day? what would you usually recommend. i can handle a moderate amount of volume 🙏

[@DavideGalic]

I like doing 1. Pull Ups 2. a Heavy Chest Support Type Row 3. a Jimmy Bookworm Lat Pump Type Row + rear delt isolation (bonus)

[@afterthought3]

thank you bro@@DavideGalic

[@leonthelifter6927]

looking big brother

[@tempest212]

Hey I always wanted to ask how much you weighing rn ? Plus you still on the lean bulk? Appreciate it

[@BaldOmniMan]

I talk about this in the video! I’m 198 rn and yes I’m still bulking

[@tiran0zavur]

Any advice on Biceps training when you have golfers elbow. I am trying to push the biceps but subconsciously i know that i am afraid to push them hard enough because of the tendin...

[@johndaughaday4579]

Hammer curls and their variations to help strengthen the joint without directly targeting the biceps

[@BaldOmniMan]

^this, plus band work. I cover this in the Berserk Method actually, take a look

[@henrryb19]

Just creating a workout program from your hypertrophy template, this video came like a charm. What replacements would you recommend for someone who can't squat due to health issues?

[@BaldOmniMan]

What health issue in particular?

[@henrryb19]

@@BaldOmniMan Scoliosis, I have an S shaped spine so I was told to not do exercises that put weight on it. I've pretty much replaced every exercise with previous ones you've recommended before but I always feel FOMO because of not doing squats.

[@henrryb19]

@@BaldOmniMan For Hammies I do RDLs (which I got green flag for), I do hip thrust for the hip hinges. Upright rows, Ring dips and push ups (ring pilled) for shoulders learning handstand push ups. Those are the kind of variations I've done but with quads it's been a bit hard. I've also done the seated calfs as the standing ones with the the weight on the shoulders is also not ideal for me.

[@R3FL3XSN1P3R]

@@henrryb19 RDLs are going to be way more sheer and compressive force than a squat - does your physician know what they're on about? (Totally not saying to ignore them!)

[@BaldOmniMan]

@@henrryb19I think you could get massive legs from leg press, leg Extensions, and some form of ham Curl along with adduction

[@joseppebatman]

I only have dumbbells. I have been using those for Larsen pressing. Is there more benefit with using a barbell

[@EMPANAO321]

U can do more weight

[@eloiestellerfolch5008]

Good morning Chad. Do you think leg raises and deficit situps are enough to get thick obliques to make the v-line pop? or would it be smart to include side rotation stuff?

[@BaldOmniMan]

Russian Twists on the decline bench are chef’s kiss

[@eloiestellerfolch5008]

@@BaldOmniMan i'll try that Next time on the gym, thanks man

[@ew-zd1th]

Whats the name of rhe muscle outside from the quads which makes your leg look wider? How can i train them?

[@BaldOmniMan]

that’s just the side of the quads. deep squats and leg presses do that

[@ew-zd1th]

@@BaldOmniMan oh i think maybe abductor. Do you think abductors can give you a better muscularclook like adductors?

[@jamied3215]

I work out from home what would be similar to a larson press if i dont have a bench?

[@RDS_Armwrestling]

If you have dumbbells, you could do a floor press, or I suppose you could do extremely strict pushups

[@jamied3215]

@@RDS_Armwrestling how do you mean strict push ups?

[@BaldOmniMan]

Ring Push-ups >>>