Compound Movements - Squats, Deadlift, Bench Workout

BUFF DUDES TSHIRTS! www.buffdudes.u...
How to properly perform Squats, Deadlifts, Overhead Shoulder Press, Bench Press and Pull-ups. The Best Five Compound Movements and Exercises.
We've been uploading videos for about 2 months now and from the beginning we've been asked to do a video on Compound Movements - so here it is!
In this video Brandon and guest Buff Dude Farino take you through the Golden Five: Squats, Deadlifts, Bench Press, Overhead Press and Pull-ups and tell you what they work and what joints and secondary muscles they're good for.
Wanna get Buff? You're gonna need the Dudes.
Brandon's Breakdown:
Squats -
full body exercise that primarily works the thighs, hips and buttocks.
Joints - Hip, Knee, Ankle.
Muscles -
Primary: Gluteus Maximus, Quads and Hamstrings.
Secondary: Erector Spinae, Transverse Abdominus, Gluteus medius/minimus (Abductors), Adductors, Soleus, Gastrocnemius, among many others.
Start in the standing position and slowly descend allowing flexion in the hips and knees, and dorsiflexion in the ankle. Reaching parallel to the floor with your thighs slowly move the weight back to the top position causing extension in the hips and knees while the ankle plantarflexes.
Tip: Keep your lower back in an isometric hold in the straight position. Make sure your knees track in line with your toes at all times.
Deadlift -
Joints - Hip, Knee, Ankle.
Primary: Gluts, Hamstrings, Quads, adductor magnus
Secondary: Finger flexors, erector spinae, back muscles, abdomen, hip.
This movement is solely a concentric movement focusing on moving "dead weight".
Form - Feet should be shoulder width apart. Hands should be slightly more than shoulder with apart. The back must be arched, as opposed to rounded. Shoulders back and chest out. Look straight ahead. Lift with emphasis on the legs (and drive the weight through your heels) until the bar reaches your knees, then use your lower back muscles to finish your lift and straighten your body.
Pull- ups -
Joints - Shoulder, elbow, wrist.
Muscles involved -
Primary: Latissimus Dorsi "Lats"
Secondary: Brachialis, Brachioradialis, Biceps Brachii, Teres Major, Deltoid Posterior, Infraspinatus, Teres Minor ,Rhomboids, Levator Scapulae, Trapezius Lower, Trapezius Middle, Pectoralis Minor.
Step up and grasp bar with overhand wide grip. Pull body up until chin is above bar. Lower body until arms and shoulders are fully extended. Repeat.
Overhead Press -
Joints - Shoulder, elbow, wrist.
Primary muscles : Deltoids ( anterior, medial and posterior head)
Secondary: Triceps, Abs, Obliques, Pectoralis minor.
Form: Grab the barbell with a palms facing out grip a little wider than shoulder width apart. Make sure your elbows are pointed out, and not straight down. Rest the bar on the top part of your chest. Dip your body slightly by bending the knees and push the barbell over your head. Make sure to pull your head forward as the bar passes your chin. At the top of the movement, the barbell should be slightly behind your head.
Bench Press -
Joints - Shoulder, elbow, wrist.
Muscles -
Primary: Pectoralis major/minor
Secondary: anterior deltoid, Triceps (long head), serratus anterior, coracobrachialis, scapulae fixers, traps.
Form - lying on a bench, with the shoulder blades pinched together to create a stable, solid base. keep your feet flat on the ground , with the buttocks always in contact with the bench. Bring the bar all the way down touching your chest at the nipple line and press up.
Tip: Different grip widths can be used to increase or decrease the range of motion and place more or less emphasis on particular muscles.
Buff Dudes / Fitness / Compound Movements
Starring Brandon n' Farino
Shot n' Edited by Hudson
www.buff-dudes.com
Music by Kevin MacLeod
Griphop - ISRC: US-UAN-11-00413
Impact Intermezzo - ISRC: US-UAN-11-00620
Pixel Art By João Victor G. Costa (JinnDev)

[@buffdudes]

Thanks man, really appreciate it! We're just gonna keep making the best videos we can in the meantime!

[@victorvega8800]

Update6 months and I'm still loving this bench. kzbin.infoUgkxo_64lVTGMk7y4aXTPxPOcQ3YTLyQ6kYV I use it almost daily. I've gotten used to the small wobble and it's no problem at all. Love the storage, it folds right next to my weight set in the garage and hardly takes any space. I wish the covering material was a little bit tougher. I have a feeling that in a couple years it'll tear, but the bench is very well priced that I would just buy a new one.3 month usage review. Awesome bench for someone looking for compactness and storage. I did have to drill a couple holes to adjust my preferred seating position and leg bar position but that's only due to my personal preference. It's very sturdy for normal workouts, but for anyone going above 100# dumbbell press it wobbles ever so slightly. I would probably go with a fixed bench if that's the case. That being said i can accomplish 99% of my normal gym workout with this setup. Very happy with the purchase.

[@buffdudes]

Thank you! We plan on shooting chest/back/shoulders and legs next weekend so lots more to come!

[@buffdudes]

Hey Sham. Oftentimes we plan one day to be our Compound Movements day, usually Saturday. Mon-Fri we would hit Chest/Back, Legs and Bi's/Tris and then end it with this. It starts your weekend off great!

[@unanimous300]

Finally, an exercise video I enjoy watching. Informative, entertaining.

[@PresidentRory]

At first I was sad because he deleted his comment, then I realized it was available on his channel feed. Thanks for all the awesomeness that you do Buff Dudes!

[@heatbucspies55]

Yalls videos are a great combo of being funny and being really helpful.

[@eduardtodorov5949]

We will be looking forward, you to do such a video !

[@buffdudes]

We'll be shooting all those videos next weekend (In addition to back and legs) and I'll immediately start editing and getting them out. ;)

[@DJZ3XY]

Nice channel so far, videos seem really well thought out and nicely made :) I like how you highlight the muscles involved in every exercise. I'm waiting for a back workout vid from you guys. GL with the channel

[@buffdudes]

Nice, we'll look into it!

[@ericorozco5831]

If u can't do puklups start with lat pull down. U can also use more weight and do push presses instead of regular shoulder presses to incorporate more muscles. Two other great compound movements are: Dips, bent over rows.

[@buffdudes]

Hey Tunedude! We're working on getting some more made. Unfortunately we only have two at them moment.

[@1991cupid]

deadlift is the king, not only what they mentioned, but it works your traps, forearms, biceps upper and lower back. deadlift = insane lift

[@JoshDG92]

I was thinking of doing this as a routine ; 5x5 upper / lower split, ( heavy ) dead lifts, shoulder press, bent over bar rows, bench press ( alternating bar / dumbbell each workout ) that would be day 1 ( upper ), day 2, lower squats, lunges, leg press ( one set heavy, one set fast, one set slow ) calve press ( hold, slow, fast ) day 3 - rest, then repeat.

[@buffdudes]

Thanks Saan!

[@GabrielMateusLima]

The best workout channel, so far.

[@RespectWong]

+Gabriel Mateus Check out Elliot Hulse's channel: Strength Camp

[@GabrielMateusLima]

Yeah, I found Elliot couple days after this comment. He is one of my favorites.

[@RespectWong]

True guru and life master eh? However, these guys are cool too.

[@JonathanGutierrez-em1up]

Let's go Brandon

[@lanacastillo49]

you guys are awesome with a twist of humor! if i were in that gym i would never get bored and always be motivatex

[@buffdudes]

Cool, we'll check it out!

[@spishade]

just got yourselves a new subscriber!!! I'm a personal trainer and sometimes it's hard for me explain things in layman's terms. You guys are great! oh, and I absolutely loooooved that game "Bad Dudes" hahaha

[@BleachRoxorz]

gotta admit, these guys make amazing videos

[@DarkCyanShadow]

Didn't know that sniffing cocaine in the gym was allowed.

[@BunnyUK]

O - doing a line helps you smash out more, apparently.

[@DANOVERBOARDvlogs]

You Buff Dudes are quite fantastic. So glad I found this channel.

[@LyubomirLalovMulti]

Appreciate Video! Forgive me for butting in, I would appreciate your thoughts. Have you researched - Millawdon Muscles Mountain Trick (google it)? It is a smashing one off product for learning an effective strength training program to get fast results minus the hard work. Ive heard some pretty good things about it and my cousin at very last got cool success with it.

[@PrincipalSkinner3190]

pause at 4:19, that's a real buff dude! Arm of steel!

[@rondevadason8118]

You guys are just great! love the vids!

[@buffdudes]

Hi James, we usually stick with around 3-4 sets with the 12-8 rep range. We've uploaded some videos of us working out in the gym but we've yet to do a 'compound movement' workout. We will have one out in the future though!

[@D1gv1jay]

Thumbs up for Buff Dudes :) thanks for all vids :)

[@ahmedjumah8422]

buff dudes are awesome, keep it goin' guys..peace

[@WheresTheAnyKey1]

Great that you included pulldowns and overhead press :D

[@steviebb2631]

ha ha! just came across your clips. - good info and well delivered. Keep it up Puff dudes!

[@pirilu2371]

Subscribed to the channel today. Watched a few vids all great and concise, but the humor in this one had me LOLED! Awesome!

[@guardian929]

That song at the end of the video is really catchy!

[@d4ncy1]

should i do deadlifts when im working out my back on my backday or legs on my leg day?

[@donquixotedoflamingo8645]

i used to do this exercise whenever i feel too lazy to workout! this compound exercise really pump my testosterone!

[@buffdudes]

Pastry, I have a few BB.com t-shirts but no Misc. Do they sell 'em?

[@buffdudes]

Really tempted to quote the Principal's response to Adam Sandler's question in Billy Madison right now...

[@clearasil11]

Pull downs maybe, but you should do around a shit load of pullups to get stronger at them. Like, 12 sets of 1, then some day move on to 8 sets of 2, soon you'll be able to do solid sets with 3 and then 4 later on etc etc. Nothing really beats the pull up

[@Epiqnesz]

Thanks guy. Definitely subbed

[@pisanghangus2]

you guys are awesome !

[@ilikebacon247]

only now do i understand the hormone joke. You've made day three times better.

[@goddammtroubleman]

These videos slay me.

[@Master-Cunninglinguist]

You guys are hilarious and informative. YOu got a subscriber for sure

[@jailson19z]

CONGRATULATION YOU ARE AN ACTOR YOUR FACIAL EXPRESSION IS AMAZING I AM FROM BRAZIL LAGUNA I LIKE YOUR CHANNEL A LOT JESUS BLESS YOU BROTHER

[@shamsstudio]

How often should one do this workout per week? Would these be on consecutive days?

[@arzoo82]

why dont these guys have a million subs yet?

[@Beorn567]

Love this. Good stuff, big thanx

[@a1rstr1k3r]

I have a question, I am starting to do the compound exercises, do I need to add anything else? I usually just add dumbell curls at the end and work out only one monday, wednesday, and friday. I have definetaely have gotten stronger but havent seen any physical results in the mirror. Any tips on what else to do? maybe do compound excercise daily? any tip will help buff dudes.

[@oahnujooh]

Great and educational video! You look like sam windchester btw.

[@Marwanahli]

cool vid ;D when is chest only , shoulders only routine coming ?

[@TheDaveding]

how many reps and sets should you do for each exercise?

[@picaccu83]

Major muscle for deadlifts are errectors hamstrings. Posterior delts hardly work on overhead press. It's a muscle for pulling mainly

[@kayi8307]

great tips

[@EzeKill666]

Nice video guys

[@jamesdavies6755]

Nice video! Very true

[@tommycraig6887]

You guys are epic, funny and informative

[@Intrepid10]

How about measuring your biceps for us sometime? What do they measure? Would be nice to see that tape stretch on a buff dude.

[@LeeOyoutube]

This was funny like always good job good infos guys thanks

[@JorgeEqualsThree]

4:19 Let me take this one, a Buff Dude, like a sir, I love it XD

[@romaaf9954]

You guys are hilarious....... love it

[@Kreppeti]

In which order do you do the five compound movements?

[@extragroovy735]

Awe baby buff dudes

[@nabetserq]

You guys are funny as hell hahaha xD def you got a new subscriber!

[@curtiss6236]

lmao! "here leme take this one" these are awesome.

[@buffdudes]

Thanks! Maybe the Supernatural Workout will come next. ;-)

[@agaceri]

what if i have lower back problems ? what u suggest bro ?

[@remtheoneilo]

should you do all the compound movment workouts everyday

[@tunedude19]

its ok im not buff enoug to fill one out yet anyway, but I would buy one when you guy are ready

[@alexbuckley606]

should I do all these exercises in the same work out? Also what amount of sets and reps would be best?

[@confusingconfused]

so for the beginner how to divide them into 3 days workout per week?

[@wrenlopes27]

how u can train u r posterior delt and middle delt in overhead press ? what is the joint of action for middle deltoid an posterior deltoid?

[@Narezaath]

I've just stumbled upon this channel and I find it great, I have but one 'BUT' : whydidn't you mention, that deadlift are also a GREAT help in building back size (wideness and thickness) and strength? It's the only channel I've found so far not to mention that. All in all great vids, great work!

[@godgivin4]

"Nah nah nah, let me take this one, A Buff dude!" rotf

[@Grumpymonk947]

murderrr!! hahahhaha

[@loishoward1977]

You guys are sssooo funny! Thanks for the video.

[@jontur]

farino! HOOOOOOOT!

[@pete9715]

1 snatch 2 squat 3 clean 4 pull up 5 overhead press

[@pete9715]

true, I lift in a garage. I was just making a ranking for the most beneficial compound movements. If the fitness industry was better educated we could see platforms and bumper plates in traditional gyms.

[@JezaLoki]

These guys are the Steel Panther of fitness.

[@wyldewest278]

ha!!! yeah, let me take this one. lol love these vids.

[@kevingoggi2271]

can i get a good amount of muscle mass/strenght/endurance performing just compound exercises buff dudes? can i do them only with the barbell?

[@Blastros01]

These guys are funny, the advice here is decent to :D

[@7FIADKGAMING]

Do you drink protein powder after working out ?

[@bamescobar2474]

Awesome Video! I love Buff Dudes...But I have a question, I am a skinny Guy, If I want to Gain Muscle, how would I start? Only Compound Excersizes? Any Protein Shakes I need to take?

[@scottnewey2684]

The exercises mentioned here will build muscle and strength. Like he said, 'the Golden Five'. If you're trying to gain weight then you've really just got to eat more. I'm a lean guy and the only way I have ever gained weight is just by getting in a solid three or four meals a day, healthy home-cooked, man-sized servings. Protein shakes will help the muscles repair but all the shakes in the world won't help you gain weight or muscle if you're not eating right.

[@bamescobar2474]

Scott Newey I see what you mean........I just need to eat more.....alright will do, thanks alot dude!

[@bamescobar2474]

***** yeah I try but I only eat like 2600 calories. Maybe to 2900

[@SinerAthin]

Jake McCoy If you're fat, it's actually pretty easy. High intensity interval runs with backpack in hills/mountains, coupled with focus on leg workouts in general is gonna kill your fat reservoirs :D (just avoid regular squats cuz they'll make your ass look huge)

[@SinerAthin]

Jake McCoy HIIT is hell for ANYONE doing it :P You can be in peak condition, yet it'll still burn like the fires of hell!

[@tunedude19]

where can i get a shirt or is exclusive to you guys

[@Anthony.462]

is it bad to do squats and deadlifts on the same day to really work your legs and back?

[@replicantMK2]

its not bad at all hahah itll give u massive gains, but u might wanna give it a rest after a few weeks

[@Anthony.462]

thanks bro :) was curious because i was thinking of moving my back day with my legs day

[@Lavabug]

Anthony Halloran that's a whole thing than doing squats and deads in the same workout. You can do both together, this is what every 5x5 program is about (albeit you only do 1 set of deads), but if you're also adding in a ton of rows, hyperextensions, etc. your lower back fatigue will be ridiculous.

[@harrisonwinfieldii8748]

.

[@panoskatsabiris350]

Very funny dudes, yet informative. Let me take this one... Ha!!!

[@dafz92]

i saw you on the cover of vitamin shoppe magazine nice.

[@carloscarranza1866]

Where can I order those buff guy shirts ? And does it come in different colors

[@danielday3374]

Should have done bent over rows aswell

[@Lightman741]

Do you keep your back straight when squatting or slightly arched?

[@Lightman741]

+SantomPh thanks I try and keep my back straight I'm just under 6 ft and have had advice to curve my lower back as I go down on my squat is this wrong advice?

[@marcinmazurfit2878]

thanks for that movie!

[@eddiexia4848]

golden five is truth

[@jleeron2]

nailed it

[@thetank971]

fwuark epic drum beats !

[@skoradia]

I came from POG after he gave you guys a shoutout! Fucking love your vids!! subbed!

[@mrq4987]

What about bent over rows ?

[@AslanW]

0:27 best joke ever! hahah you guys are great!

[@MrSpadeofAce]

'for most guys it's chest monday.. and tuesday, wednesday, thursday, friday pooop and saturday' lool

[@loldudeno]

keep at it guys, I've got a feeling your views are going to shoot up very soon

[@RealBigDeal22]

When i think about bench-press, i don't think about 2 dumbell. so were we doing bench-presses the wrong way after all this time?

[@certifieddawg3689]

Ayeverb no..... Not at all

[@johnnyb6584]

Ayeverb No barbell or dumbbells. Actually DB are better for range of motion, imbalance problems and fewer injuries. If just intetested in numbers go for BB.

[@D70th]

on the Deadlift the guys hips come up a little too fast, but good video !