Best Exercises for Strength

It may seem appealing to make your workout routine more complicated - but does more complicated mean more effective? If you want to get strong, keep it simple. Simple + hard =effective.
In a previous video, we discussed the three criteria for strength and how to apply those to get strong.
In this video, we discuss the four best strength exercises that fit the three criteria and therefore get us the strongest. These exercises are the squat, deadlift, press and bench press.
The simplest training program that yields the greatest strength return is the most effective.
For an effective strength program--the program that best gets you get strong and accomplish your goals--keep it simple and hard.
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We focus on strength, health & longevity. Our goal is to present strength & fitness in a systematic logical progression. This channel aims to be a breath of fresh air in the fitness industry. Our teaching methods and programming for strength are simple, hard and effective.
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[@BarbellLogic]

Don't forget to hit that SUBSCRIBE button & give this video a thumbs up! Thanks for watching. :)

[@Dizzy_N]

I hear you but, what about maximizing my hip range of motion i.e both shin and back up against the wall, then do squats and deadlifts? I know what I want to achieve but there's so much information.

[@chrisbuesnell3428]

I squat 3 times a week. Heavy day is Thursday. Volume monday, but still reasonably heavy. Squat is my worst lift but doing it 3 times has helped. I also have done last 2 blocks tempo squats. Strict 4 seconds down. 5 sets of 6 at around 130kgs. This sorts out depth issues as you get a great spatial feel in the squat. Its not super heavy but heavy enough that you have to put in.

[@BarbellLogic]

@@chrisbuesnell3428 Totally! We agree that tempo squats can be a miraculous tool for things such as balance issues or depth. Good on you for using them to improve your form!

[@shandon2572]

Correction * International chest day

[@BarbellLogic]

@@shandon2572 Haha

[@mesaja2]

1- Squat 2- Deadlift 3- Press 4- Bench Press

[@samjackson6049]

How bout squat front squat, bench Press overhead Press incline bench decline bench deadlift Power clean then clean and jerk and snatch

[@godizself1]

@@samjackson6049 On Monday, what do you do the rest of the week?

[@onurkalkan201]

Every second day of the week push ups as much as you can pull ups the same squats max weight deadlift same and 20 min condition maybe jump rope or something and this is enough for me my name is onur kalkan caucasian turkic etnic and austria national team grappler only these training and ofcourse careful with what you eat and drinking much kefir but i have to admit i grow up in very heigh place until i was 15 my villige was above 1300 mt

[@noone5846]

skipping rope? I use it between most of it 2,3 min.

[@lachlan_bakewell]

I love simple exercises. I'm a kayaker so I would add to this. 5 Pull up 6 row/bench pull

[@joelavond5547]

Who else uses Monday (National Chest Day) as Leg day because all the power racks are free???

[@stevensweet8834]

I do! Sometimes I find people tying it up and doing curls or something else less important (in my opinion ). Then they may finish up with leg extentions

[@dachilla10]

pssst, that‘s my Secret 😉

[@guglielmotranchina249]

Mondays are for cleans, back squats, some sort of pull and sometimes sandbag getups at the end as conditioning. Been using this template for over a year with good results.

[@patrickvanmeter2922]

Can't think of a better reason to train at home. Plus, no one asks me, how much ya bench? .

[@Boss3Nate]

Hahaha. Yes!! Monday is leg day at my gym. We have all our athletes train legs on Monday because everyone is doing chest plus they should be coming off a rest day so they're fresh and legs is the most important..!!

[@nellosnook4454]

The best advice I’ve ever received for life-long diet & exercise: “Do what you can do consistently on a daily basis-NOT what someone expects or tells you to do right now.”

[@BarbellLogic]

I love it. We advocate for simplicity, but that's good advice.

[@williampowell15]

And the she left you.

[@nellosnook4454]

@@williampowell15 Yeah, but it’s still good advice…

[@user-re1uy4ko9z]

Thats how i did my first dirty bulk after few years of no results, went from 76kg to 85kg,doing full body 3x, set rest 15sec set again. I gain alot of fat, but a ton of muscle, high volume squat and deadlift blowed my legs and glutes like hell

[@nikolaoscharalampidis8120]

This channel is pure gold. No nonsense, no fluffy talking or over-analysis. Great content, very informative.

[@BarbellLogic]

Thanks for the generous content.

[@andrewcira]

I've been lifting on and off for many years until I started a program using the 4 main lifts, I am stronger now than ever before, best results with these simple 4 exercises.

[@mahirbegovic7234]

Drop the workout program ?

[@Dz-nn9gt]

Can u tell me Ur routine please?

[@owenboyd8817]

What program did you use?

[@landu6227]

jus answer the question bru not that hard

[@InBetweenRounds]

5x5 strong lifts

[@Maya-xs9xn]

This is invaluable advice!! I went back to the gym and those where exactly the four exercises I started with to gain strength. The more stronger I get the better I can performed and enjoy my routine. For us women it takes longer to get gains, but when you progress it’s priceless. Thank you.❤

[@BarbellLogic]

Such a great comment. Keep it up.

[@hassanjan5369]

But try to remain fit not get cuts and bulky that is not look nice on woman. Thank you

[@blackdome98]

Ignore Hassan and do whatever the fuck you want,

[@DionAlaniz]

@@hassanjan5369 LOL - lame comment.

[@hassanjan5369]

@@DionAlaniz thank you

[@Westward_blowfly]

Ive just started working out after a long period of sickness! And found out I better sit down to learn about different training techniques, so I'm able to do more at the gym and not be scared of doing anything wrong! I came over this channel and it motivates me a lot! My goal is to get stronger, so this video is perfect. Thankyou so much for educating! It is really important to do research about muscles and different training types !

[@BarbellLogic]

Glad you enjoyed it! Good luck with your training!

[@kingsleyzissou5881]

I also was sick and then began exercising for strength, and it has changed my life. I've put on at least 12 lbs of pure muscle and feel so confident and strong. Also check out Jeremy Esthier's channel for great technical information.

[@thomasdc2439]

My primary and main exercises are: squats, deadlift, bench, press, row. Additionally I also do (once a week) hamstring (RDL or curls), lat pull and face pull. Simple.

[@hashimmahmood5803]

I'm sorry I'm new to strength training. Would these workouts help in weight loss and muscle gain. Been going over a ton of videos to figure out what to do

[@gabrielmarinho8583]

@@hashimmahmood5803 Yes, they will help you in both, but especially in gaining muscle. To lose weight you need to eat less calories than you consume, but this weight can be muscle + fat, so, to lose fat and not muscle you do strength training (to make the body understand you can't lose muscle) while eating less calories than your body use daily, so it will use the calories from the fat stored in your body.

[@Star.Official]

​@@gabrielmarinho8583 and can you only get strength but not too big muscles, I'm normally weak so I wanna get stronger but not BIG muscles, I find them kinda of... Ugly, especially that I'm a girl and I think a muscled girl woman... Genuinely weird, is like seeing a Gacha or Lego character with muscles, it's strange. And I've seen muscled woman pictures before on academy posts so that isn't just a concept of my mind, but I really saw, so... Resuming can I gain only strength and not too much muscles

[@gabrielmarinho8583]

​@@Star.Official Yes, you can just get stronger by doing more intense workouts (less repetitions and heavier weights), but I would say its not the best for most of people, since most of us just want to be healthy and look better and that can be achieved with the basic resistence training you see everywhere. Besides that, the process of gaining muscle is slow, so don't be afraid to train hard thinking you will get too muscular by accident (i wish it was like that ahaha). Most people you see with "weird" physiques are either on steroids or have trained their hole life to be like that. Basically, yes, the exercises shown in the video will make you stronger lol

[@kurtslavain]

​​@@gabrielmarinho8583 "look better" is a subjective matter of perspective. I personally don't like the bodybuilder aesthetic and don't care about getting "ripped" and lean. I just want to get larger and stronger like a historically accurate viking(not a Hollywood viking), and I don't mind having some healthy amount of fat as well. So strength, athleticism and endurance trump aesthetics for me.

[@kierans5583]

a someone who is lifting for strength over size, really appreciate this vid man. keep it up

[@BarbellLogic]

Awesome - glad it helped - you keep it up as well!

[@junky802]

I had a back spasm at work bending over to pick up a bottle of ketchup 😑 I was 24 at the time. . . Doctor gave me and Xray and muscle relaxers. I’ve started barbell training and can feel a difference. Just a little tightness but definitely an improvement.

[@BarbellLogic]

Keep training.

[@user-sn1bs6rr1f]

These exercises have been a staple for athletes and fitness enthusiasts alike for a long time and for good reason, they are effective.

[@Mr-mopar]

As older lifter I focus on squat, rack pull, ohp, rows, and loaded carries like farmers walk and over head carries. I don’t do much benching anymore . I also make sure I work my grip after every workout to make sure I don’t lose it as I get into my older years.

[@BarbellLogic]

Stick with it--that sounds like a solid plan!

[@sterlingcampbell2116]

How old are you?

[@bentuinstra4441]

I've been doing a lot of research about lifting. Thanks for reminding me to keep it simple. I'll throw these in the list, thanks!

[@BarbellLogic]

Thanks for that kind comment!

[@manjunathams8865]

Trust me one of the best videos out there!! Simple and easy to understand which motivates you to work hard❤ I am happy to report that I start my week with legs!!!!

[@mrpchin]

I like this! Informative, short, to the point! Dont get crazy about overthinking. Just get in, keep it simple, hard, effective and consistent! 💪🏽💪🏽💪🏽

[@BarbellLogic]

I like this comment! Thanks

[@Bthast62]

Doing a 5x5 stronglifts program set my strength foundation with these moves plus barbell row. Hugely fundamental.

[@Jackedhobbit]

Great video production quality has gotten really good your hard work is paying off. How did y’all go back in time and get a young Sam Eliot to demonstrate the lifts?

[@1FMN86]

Ever since middle school, I've been active in team sports (hockey, frisbee, volleyball, etc.) or martial arts. They didn't call for much heavy weight lifting; moreso routines to support functional fitness were helpful and seemed to do the trick. Recently becoming a Firefighter, I've had to adjust my baseline fitness style and start lifting heavy weight. For about a month now, I've followed a program made by a friend and it includes all exercises mentioned here! BBL has been a great help when to me as I start (though late it seems at 33yrs old) on this hard but rewarding journey. Lastly, BIG props to whoever owns that Systematic Theology! 😉👏💪👆

[@BarbellLogic]

Awesome to hear that you've added a lot more strength training to your workouts. Hope you're enjoying it and seeing the benefits in your work and other sports! :)

[@willwyatt7023]

Love, love, LOVE these graphics!!!!

[@elpollolocoman119]

Finally, a video without a long story telling advice, just to the point. Thank you.

[@BarbellLogic]

Thanks!

[@nikoscharalampidis7153]

I just discovered your channel. Straightfoward, simple and clear of unecessary blahblah. Keep it up, Sir!

[@BarbellLogic]

Nikolaos Charalampidis Thanks so much for the kind words! Be sure to subscribe and turn on notifications if you want updates on our future vids! 💪

[@siphiwemthembu744]

One of the best fitness advice i've come across in my entire life

[@user-dh4sy6kc2t]

Agreed. With the addition of bent over rows/pendlay rows, or some form of it. Deadlift Squat Bench Press Shoulder Press Pendlay Rows 💪🏼😎-all you really need.

[@umaxfitness]

You could not make this more simple and easy. Hard to digest for few people out there but you don't need to know an encyclopaedia of exercises. Great talk!

[@BarbellLogic]

Thanks!

[@eminem52440]

If I could give this video 10/5 stars, I would. This is what everyone should hear.

[@BarbellLogic]

Love the comment...thanks!

[@Regge23]

This message on working out is so true. Great video

[@justinbordwell4654]

Thx for pounding this info into my head.

[@bushsons100]

I've trained strength for years, that's a very well put together video explaining the approach and effects

[@BarbellLogic]

Well, thank you for those kind words. We appreciate watching & commenting.

[@AhmedSaad-vn1oo]

What exercises should I do for strength trainings

[@gabrielfaria8656]

That's great info I've trained for hypertrophy for 1 year, and although I got good results, once I decided to focus on strength training and do these exercises you listed, I saw insane results and not only my strength increased dramatically, but I got a lot more muscular volume. People underestimate strength training and at least for me it is what builds the most muscle!

[@BarbellLogic]

Insightful comment. Here is a really interesting (and long) series on hypertrophy: bodyrecomposition.com/training/muscular-tension-and-muscle-growth The best bodybuilders were really strong. Ultimately, the weight has to go up. You'll have to get stronger to get hypertrophy. As you get more advanced, you'll have to do more dedicated hypertrophy work. They help each other out.

[@ilikeanimals5015]

Do you have a bodybuilder-like physique even if you are doing strength training?

[@iconsana9843]

Man. This is probably one of the most beautiful fitness videos I have seen.

[@whitegatorade6209]

The program I ended up writing for myself is squat, bent row, bench press, and glute ham raises on day one Deadlift, chinup, press, and some extra shoulder work for side delts on day 2 The I repeat day one with front squats at the end instead of ghrs And on the 4th day of the week I repeat day 2 with just romanian deadlifts cause going heavy 2 days a week on deads from the floor was getting to me and making me stall out, that's also why I added the extra glute ham raises on day 1 to strengthen my postierior chain.

[@Jesusisking235]

I love this video advice 100%! I bought a bench and barbell with weights to put in my home office and am getting stronger after 5 weeks sticking 90% with compound exercises. I love this advice as my routine is super simple...bench, squats & deadlifts. No wasting time, keeping each rep with a certain amount of stress to the muscles, and simply want the absolute best time management and bang for my buck during my 20 minute workouts. At 61 and in good lean strong shape (someone recently told me I look like a teenager), I just want to maintain a fair amount of muscle & strength and "the big three" continually will do the job for me. I also believe that the absolute best workout plan for ANYONE is a plan that they can stick with for years. The big three is a plan that anyone can do since it maximizes strength and anyone can complete them in a fairly quick time window. It's an in and out type of workout for those who simply want to maintain a fair amount of strength and health without having to put in a lot of time at the gym. Compound exercises are genuinely a game changer and if the majority of people in the gym spent 90% of their workout time with the big 3 exercises, not only would they reach their goals MUCH FASTER, but their strength would skyrocket MUCH FASTER as well. And like you said, most simply avoid these compound exercises simply because they are much harder to do...I was once one of those people but not any more now that I understand how much superior compound exercises are for overall strength. Again, great video and I watch it every once in a while to stay the course!👍

[@BarbellLogic]

Thanks for watching and for the kind comment! Good luck!

[@shivli6088]

Thank you!

[@rgayotin90]

Couldn’t agree more. Specially when you’re just starting. You need to build a strong base by getting better at the simple lifts like squat, deadlift, pull-up, bench and overhead press.

[@jamesvincent1412]

Thank you for the vocab lesson at the beginning. Took it nice and slow for me. You got a new sub. Again, thank you.

[@BarbellLogic]

Thanks for watching, the kind comment, and the subscription!

[@OX.PHONEAXE]

I've only watched this same video 5 or 6 times.... "QUIT JUDGING MEEEEEE"

[@Norrbottning]

Very straight to the point. This video deserves every view it got

[@BarbellLogic]

Thanks for your kind comment!

[@McMilesE]

Bravo bravo bravo! Wonderful vid!!! It's all true! Especially the simple vs difficult bit

[@tahurababli4343]

Thanks dude. Straight to the point, just what I needed

[@BarbellLogic]

excellent

[@LastChanceKnives]

Nice Video! I completely agree with sticking with the 4 main lifts for a while in LP. But this approach neglects a few areas. I like to add a 5th lift to the mix. Alternating rows/chins are a necessary addition to the 4 basic lifts.

[@BarbellLogic]

We agree. Standby for more!

[@peterlampropoulos3505]

Agreed

[@UnderPeruvianSky]

Some love curls added in, old school.

[@Aaronnbard]

Best workout video I've seen here on YT, thank you!

[@BarbellLogic]

Best comment I've seen on YT, haha, thank you for watching & commenting.

[@SINdaBlock411]

tx for the advice ... let us begin

[@RogerRoger2000]

Love the simplicity and the applicability for full body strength from just 4 moves. Do you rate a row or do you feel the deadlift and military address enough of the rear delt/lateral/mid thoracic rhomboid area. Also is there sufficient trap work from the combination I assume so and I will definitely give it a go in a 4x4 twice a week on alternate martial arts training days. I could always add pull/chin ups later and some skipping/running. Thanks very much for sharing your wisdom Sir and I hope you are safe and well over there 🙏🇦🇺

[@BarbellLogic]

The first lifts we add are definitely either chin ups or rows, so these are great things to add once you get used to the lifts.

[@leomoustafacoly9277]

Dude that was awesome thank you so much this was very well explained and very easy to understand!!😁💪🏾🤝💯

[@BarbellLogic]

Well thanks for watching & taking the time to comment!!!!

[@geekbaritone]

OMG! I love this approach. For someone that has struggled with weight has never been physical as in doing workouts and running or sports etc... This is great. I've tried many ways of getting fit, but I usually start strong and stick to it but then I falter because what I've chosen for exercise routines are not sustainable long term as in making a habit and a matter of daily routine. The most I've been able to keep the habit of exercising is 1 year, takes a lot longer to achieve goals, after that it's just maintenance.

[@BarbellLogic]

Love the quote. Part of the difficultly getting beyond one year as well is programming does have to get more complicated. That being said, start simple.

[@tonystone3397]

Thanks for sharing I am learning so much here, 63 year old novice.

[@BarbellLogic]

Glad to hear it, and thanks for watching & commenting!

[@tracy88888]

Brett McKay - what a specimen of masculinity! Good stuff, guys!

[@SelfSuckGiraffe]

Damn, Brett is way bigger and stronger than he was in the lift tutorial videos with Rip.

[@AjAllIN]

Thank you!❤

[@khmak9387]

What great advice! I train for sports performance, and find the combo of power clean, front squat, split jerk and overhead press to be the best bang for the buck. Ironically, I find bench pressing difficult, because I'm used to the mechanics of pushups.

[@mathwiz623]

I like to do hip thrusts and leg curls after squats. I feel like it helps me, but I guess I can't say that as a general rule .

[@yayaking218]

Best workout video I've seen.

[@BarbellLogic]

Thank you for watching and for the kind words.

[@DadefreshXL]

Thank you! I've been saying it forever.

[@mickjones2871]

First weight lifting channel that I didn't hear a curse word. Nice

[@binalgunaratne4995]

As a track athlete who recently started gyming, I've never understood the stigma against leg days, in fact I like leg days as I can use more weights and impress my gym buddies.🙂

[@BarbellLogic]

Heck yeah. It certainly depends on which event you participate in for how much strength you need (100m versus 1500m) but both benefit from some strength. Heck yeah!

[@outpost31737]

Great video guys. I think we over complicate everything in our lives. Lifting is NOT complicated all you need is basic compound lifts to build muscle.

[@BarbellLogic]

Thanks!

[@johnnypranin5874]

Perhaps my most favorite tip on lifting weights I've ran into in years! Keep it simple. WILL DO!

[@BarbellLogic]

Thanks for watching & commenting!

[@DrSpaceman69]

Great stuff. No filler

[@BarbellLogic]

Thanks

[@a.s.vanhoose1545]

Completely agree. I would just add pull ups. Talk about hard.

[@darthvader4339]

My primary exercises are deadlifting, squats, bench press, and presses, I’ll also add in rows and pull ups just for the biceps and back, I’m a wrestler/also does boxing btw so a training split just doesn’t work with how I practice, since we also do explosive exercises, simple but effective exercises are key 3 times a week

[@BarbellLogic]

sounds good

[@mr_everyone2698]

Love you man. THANKS

[@BarbellLogic]

Love YOU. Thanks for watching & the generous comment!

[@thinhddoan]

My big 4 primary lifts are the same: Squat, Bench Press, Deadlift, and The Press. My secondary ones are: Barbell Rows, Weighted Pull Ups, Barbell Calf Raise, and Barbell Curl. Everything else are tertiary exercises.

[@bigbangtheory1185]

Wow, i've been training for years and used these exact workouts, i don't complicate things and i build a massove physique.

[@BarbellLogic]

Awesome!

[@johnholme783]

Don’t forget dips, this is a underrated exercise. It exercises more muscle than the bench press! Caveat: not advisable if you have shoulder injury! If used with good form, this exercise is super productive for upper body strength and muscle mass!

[@MegaSeanzilla]

fantastic explanation

[@andrewcampbell7030]

This is an excellent video - very well explained

[@lifeisgolden7608]

Simple. Hard. Effective. That's what she used to call me

[@mootatedD0nkee-zg6hw]

You'll get her back mate

[@eddybedder2865]

My routine is 3sets 5 reps for press, bench, squat and for the deadlift Im using heavier weight 1 set of 5 reps. Im over 50 so I do this twice a week. I've been doing this for decades it simple easy and I'm out of the gym in 30 minutes.

[@BarbellLogic]

Sounds awesome! Keep it up.

[@depouillementpersonnel]

Perfect. Effective.

[@idespindola]

I'm impressed. Those are exactly the only exercises I do.

[@timbobb905]

Wow what a great video! Great job Barbell Logic!

[@TheGoldenMan888]

Add chin ups and you will become super strong, your arms will become hard and veiny and it will work out the lats and abs too so definitely do it

[@BarbellLogic]

We agree - this is generally oriented towards beginners, so we add chin-ups or rows or lat pull downs very early in the program (but for a typical beginner the 4 main lifts, with the isometric work from the deadlift, is enough).

[@jeffreybabino8161]

Hay Matt excellent video thanks 🏋️

[@gaurav2009june]

Thank you so much

[@BarbellLogic]

Thanks for watching & commenting!

[@karolgolacik4943]

0 - Warm Up 1 - Squat 2 - Bench press (swap with "Incline Bench Press" or "Soldier Press") 3 - Barbell Row (swap with "Pull Up") 4 - Romanian Dead Lift ( or normal "Dead Lift")

[@flipmanonline]

I prefer pendlay row instead of barbell row.

[@karolgolacik4943]

@@flipmanonline Nice, will check this out

[@flipmanonline]

@@karolgolacik4943 makes you more explosive. As long as you keep a good form. Dont use momentum.

[@TeaStallProduction]

Is that to be done daily? How many reps x Sets? Goal is strength. Skinny fat | 150 pounds | 1.8m | Beginner

[@karolgolacik4943]

@@TeaStallProductionMy goal is strenght (but i have lost weight 75kg to 67kg) I do this every second day (6 months from now) 4 to 8 reps x 5sets.For example I have progressed in Squats from 100lbs to 250lbs in 6 months

[@ConnoisseurOfExistence]

Wow, that exactly agree with the conclusions, that I've reached myself! I'm just a bit worried, that only these exercises seem to prioritise upper body. Pull ups (especially weighted) are also very good for strength. I think a good strenght program would include squats, deadlift, standing shoulder press (could be strict or push-press, or better alternate them), bench, pull-ups, leg curls, calf rises and barbell rows.

[@ConnoisseurOfExistence]

And you could add some box jumps for explossive power.

[@BarbellLogic]

We agree, that an upper body pull needs to get added early. For a true beginner, however, the isometric work from the deadlift is enough (at first). As you advance, you need more stress, and more of that will need to come from the lifts you've mentioned - more accessories (curls, LTEs, etc.)

[@BarbellLogic]

@@ConnoisseurOfExistence Explosive power can be trained in certain ways, but can only be developed so far. Olympic lifts can help, or dynamic sets of main lifts.

[@susanareid310]

Awesome Info! Thx.👍👍👍👍👍👍👍👍👍

[@jeffcummins1408]

Excellent. Common sense, and yet, very few people really know all these things. I do a Goblet squat all the time, but now I realize my hips should probably drop a little bit lower, and that will definitely make the exercise harder, which will produce greater benefits. Thanks!

[@BarbellLogic]

Thanks

[@consean9938]

Man, just pure basic advise Awesome

[@BarbellLogic]

Thanks

[@Danr07]

Throw in dips and chin ups and it’s complete.

[@JAMuUP]

And rows and core work.

[@joshuafranco9148]

Great explanation of an effective training philosophy.

[@dearbenman2446]

Thank you! I like methods as consolidated as possible. Some routines are so convoluted!

[@BarbellLogic]

Complication gives the illusion of secret knowledge and that it will be effective.

[@TheSympathon]

Squat should always be the first excercise in a workout, I dont feel like i train without it, 3 times a week!

[@salluayar4615]

Bro whats your workout routine ? How many sets and reps

[@THEDRAWINGSTUDIO1]

Don't get me wrong, I focus mostly on compound exercises, but accessory exercises are important as well. Barbell squats don't train gluteus medius that well and this a core muscle group. Accessory exercises like single leg training are necessary to fix muscle imbalances.

[@scotthambrick5375]

thatguywhodoesstuff say more about these imbalances.

[@BarbellLogic]

SuperNoone89 the muscles you mention abduct the femur or the humerus, not a motion requiring a great deal of force production. Knees out in the squat and pressing are MORE than sufficient to take care of these muscles. No one runs out their linear progression only to find out their rear delts or gluteus medius is weak. Squat heavy, then let us know what you think.

[@natepennington730]

All these strong squatters walking around with hip drop during gait because of their weak glute meds. I see it ALL the time. /s

[@ethanchaney1139]

SuperNoone89 The point is if you bring your standing overhead press up you’re rear delta will grow. That’s the point my guy. If I did triceps extensions all day or leg curls of course the muscle would grow, but the entire point of the compounds are that you grow a large group of muscles at the same time growing your entire body slowly but efficiently. But I’m not gonna say some tricep work after benching isn’t gonna help either.

[@TititoDeBologay]

What he says. For noobs and relatively unfit folks accessories are paramount. Folks have lives and jobs outside of the gym. The latter whether desk bound or standing for longs hours leads to a lot of ailments, aches, soreness and imbalances that can be irritated by the big 5 or be a source of shortcomings when it comes to performing said compounds. Either address it before starting a program or while doing it. I know taking care of my Glute medius allowed me to squat better. I know taking time off rowing to look after my biceps tendinitis(hospitality work with bad mechanics + BB row =not great for you arm & rotator and shoulder girdle) with rehab & unilateral stretghtening rewarded my back. I know that scapular push ups & pull ups helped for my shoulder health, as well as single landmine & Bottoms up single press are doing wonders for my overhead pressing, and everyday life. Shit I can lift my arms up and touching the opposite ears over the head without howling in pain. Not every one might need accessories but let's not be single minded with a linear thinking. At the end of the day our bodies are complex units different from each other and should be treated with 3 Dimensional solutions when needed. There are many ways to achieve the same goal.

[@flowforever9084]

Thank you for this info. You explained this very well. I'm a senior and I do a little resistance. But I want to do more. Got it now🥰

[@BarbellLogic]

Awesome - good luck!

[@hectorgarcia8691]

Excellent video, thank you

[@BarbellLogic]

Thanks for watching & commenting!

[@sonofjay817]

I really feel rows and pullups should be added to this to balance out the two posterior chain upper body movements listed:-)

[@scotthambrick2293]

Do you feel that, or do you believe that to be true? Meanwhile, see our videos on the row and chins.

[@sonofjay817]

@@scotthambrick2293 nah, just my knee jerk feeling. Thanks for the video recommendation. I'll check it out.

[@beentheredonethat5908]

I absolutely agree, but what you training for matters, as well as where you are in fitness levels. I a, train a friend, a nwebie, but he is 345 pounds. Pull ups just can't be done yet. So compound heavy movements are where he is at . I do many exercises on my own and have him stared on short bar hangs with the goal of a pull up eventually, but for now it is the big four and he's already lost weight and become ,pretty athletic, but at his size and weight he'd get hurt and lose confidence with those movements. Strenthntraing for now is perfect and safer for him. TO honest he's beco,in a beast already , six weeks a,d he can deadlier 315 for reps, squat 405 for reps, and uppermost he's a bit behind but he .ustnmaster his owm weight first , but he is eating clean and losing weight and I want to keep hi, doing what he is for awhile. Some things are backwards for bigger guys and we must build confidence first and keep his diet in check them work That waY

[@aedany3229]

No love for Bent over rows :_(

[@mattreynolds8521]

We love Barbell Rows and videos are in the pipeline for them! :-) But they are definitely one full step below squat, deadlift, press, and bench press

[@thinhddoan]

@@mattreynolds8521 What about the Weighted Chin/Pull Ups?

[@CarpDiemBaby]

@@thinhddoan Weighted Chins over Rows 24/7/365, but I only use them as an accessory lift now. Fantastic lift and you will grow a back more symmetrical doing that than lat pull downs and rows.

[@BarbellLogic]

@@thinhddoan We program these as well--a lot. Some people can't do them, to lots of people who can row can't necessarily do these. That being said, this is really about emphasizing the main lifts--not "majoring in the minors" so to speak.

[@canthandlethisass]

This is the best way to look at workouts, thank you sir!

[@BarbellLogic]

thanks

[@thewillsfamilyaccount6486]

Nicely done! 😊

[@Stranglethorn]

For the benchpress do I just do it normally or should I do all three variations (Inclined, flat, declined)?

[@BarbellLogic]

Start with normal...you can add in variation later.

[@Biolo-G_KJ]

I would add atleast pull ups to this. And preferably also pendlay rows. You already tax the frontdelt, triceps and upperchest alot on benching and the core on squatting and deadlifting. So why add the overhead press but not a weighted pull up or bent over row? These 4 excersises lack alot of backwork imo and will create big imbalances....

[@FacePullTiToX]

I agree with your point. Pull ups and rows are underutilized tools in strength based sports. However, these exercises are fantastic to target those muscle groups that don't get enough love from the big 3+ the Press

[@formeen5917]

Also clean and jerk

[@eminem52440]

Who is this video for though? Consider the audience. He also said 90% of exercises meaning the other 10% can be whatever you want to focus on. If it's biceps or chest or back, then fill your boots.

[@Biolo-G_KJ]

@@eminem52440 so you say your back training should be less than 10%?? Goodluck with your shoulder and posture issues mate.

[@eminem52440]

@@Biolo-G_KJ most people don't ever go to the gym and their posture is just fine.

[@luiscaceres4426]

Dude thanks bro this was so educational!!

[@BarbellLogic]

Thanks for commenting!

[@DackDavenport]

The serious six, i feel chin ups and rows complete everything. But you're right I'm glad to get away hard and complicated.

[@BarbellLogic]

We add an upper body pulling very early (sometimes right away), so we agree with you. For a true untrained novice, these 4 start them right (and then they add row, lat pull down, chin up, etc.)

[@JustinMorgan105kg]

I compete in weightlifting, strongman, and occasionally powerlifting. Either everything, or nothing is an assistance movement.

[@BarbellLogic]

Justin_Morgan Lifting&Nutrition whut?

[@JustinMorgan105kg]

Barbell Logic snatch, C&J, Press, Squat, DL, and all the Strongman movements. They are all either assistance movements to each other, or they are all sport specific depending on how you look at it.

[@JustinMorgan105kg]

Barbell Logic snatch, C&J, Press, Squat, DL, and all the Strongman movements. They are all either assistance movements to each other, or they are all sport specific depending on how you look at it.

[@BarbellLogic]

We've described what our goals are in our videos about Why Strength, the first 5 barbell logic podcasts, etc. According to our goals, anything that isn't Squat, Press, Bench press, or deadlift is ancillary! If you are doing something else, like strongman, then the paradigm for training does change.

[@sebastiantomczyk4577]

Can I perform all those four exercises in one day, lets say twice a week as a routine workout? Is that a good combination to develop body strength? Thanks for video!

[@BarbellLogic]

The more of these exercises you do in 1 workout, the longer you'd need to rest between workouts. It's probably better to either do both upper exercises and lower, 4 workouts in a week or squat, one upper, deadlift and alternate. That being said, if you'd rather combine these into 2 workouts a week that are long, that is okay.

[@sebastiantomczyk4577]

@@BarbellLogic thanks a lot!

[@sebastiantomczyk4577]

@@BarbellLogic so, in scenario when i split that into upper body and lower body workout: when it comes to upper body - would you add some additional exercises to upper body workout to make it more effective in terms of strength development or those that you have mentioned are good enough? And is training one day in a week your chest enough?

[@BarbellLogic]

@@sebastiantomczyk4577 We would start by not adding anything. The first thing we would add is an upper body pulling exercise (pull ups, chin ups, row, lat pull down) After that, might add some smaller exercises to target the biceps, triceps, and eventually more muscles. Yes, that's okay, though you would be training "chest" twice

[@BarbellLogic]

@@sebastiantomczyk4577 Thank YOU

[@khottadz8628]

Thank you man

[@BarbellLogic]

Thanks for watching & commenting

[@rachellesawyer6523]

I do those four BB exercises and I agree with you & I love it & is satisfying to get stronger

[@BarbellLogic]

Heck yeah!

[@jmoss97]

Good video, but would def like to see rows to balance out the bench press. Many novice and inexperienced lifters will have rounded shoulders due to such a heavy emphasis typically placed on the bench press as your video highlighted.

[@BarbellLogic]

Over6ft we’ve got videos on the rows coming soon! Big bench pressing doesn’t “round ones shoulders” however. We know that from our experience with giant bench presses AND novices. In fact those with the most rounded shoulders are the weaker individuals. Even if bench pressing lead to “rounded shoulders”, our deadlift work would serve to fix that. Like you, we do think the barbell row is beneficial!

[@vonkaiser6115]

Over6ft A more important thing to consider is benching to pressing ratio. The overhead press will keep the shoulders and strengthen them in the correct position which will not allow for “rounded shoulders”. If you are kyphotic that is another issue which other than deadlifts and pressing won’t change much with any amount of pulling and/or submaximal postural correction exercises

[@BarbellLogic]

Hmmmm. It's almost like we bench press and press for a reason................................

[@mikusevic2883]

What is there to be said about Westside and 80 or so percent of their training volume being held for special exercises and assistance work?

[@vonkaiser6115]

Mikusevic it is for genetically gifted elite athletes who don’t have much room for progress. You’d notice that with deadlifting and squatting heavy frequently, at one point or another you’ll get some sort of injury. Theirs really no point in grinding heavy sets of 3 and 5 on deadlifts if all you are going to gain on it is maybe 10-20 pounds, so they decide that instead of going high intensity on the main exercises, the guys at Westside fill in the gap with assistance volume which does train the muscles that will help improve the lift with obviously a lower injury rate and freedom to mess around with rep ranges and exercise variety, this method is up to the advanced lifter to decide if it’s worth doing rather than simply adding weight to the bar the next time you train which yields faster results for most of the population, with untapped potential for adaptation, and those who haven’t already reached their genetic potential for strength.