Deadlift or Alive - BACK & BICEPS WORKOUT - 12WP P2D2

[@buffdudes]

Yo! This was our most intense workout yet. Had a few suggestions in the last video for longer edits so we tried to make this one as close to the Buff Dudes gym experience as possible. Hope you enjoy it!

[@TylerAvr]

+Buff Dudes I'm a weird mixture of excited... and and the exact time very not excited for this one. Haha

[@urmomsn3wbf]

why not do ur deadlifts on leg day? hits the legs more than the back, I've found

[@jerrynator37]

Dope

[@MyNameIsSecretable]

+Buff Dudes Amazing work out, good video quality, and most importantly hair volume of epic levels.

[@beezletrip6]

almost a million subs congrats!!!

[@epdug]

You guys are the truth don't ever stop making videos!

[@Ricardo-vk9zw]

You guys are my favorite natural bodybuilders

[@xMTLKx]

+Ricardo117 I love em but damn in that video Hudson's arms look so huge... whatever they kick ass

[@OldHeadVIK]

Doing the program now and I love you guys. You embrace the inherent duchiness of giving fitness advice and are actually extremely knowledgeable and helpful.

[@JetsCoffeeTalk]

@BuffDudes I just recently came back to this program from doing it when it first came out. It crazy how long ago it seems but by far my favorite of all your programs!

[@TheSnakeman361995]

Wolverine and Thor making all kinds of gains!!! My 12 week plan should be here Monday so i can start, keep up the good work guys!

[@markaulaumea5383]

@4:30 as Hudson is performing the 500 pound deadlift. I couldn't help to notice that his left leg bends inwards as he strives upwards. just thought I add that in.

[@Itsvicu]

I love to see how your channel has grown I times r when you had 50 subs making simple healthy foods having characters man it's great to see this

[@buffdudes]

+Victor Ulloa Thanks Victor. Yeah it's been quite the growing process. The constructive criticism and suggestions have helped a lot along the way. Funny to think in our first workout videos we didn't even list the exercises or sets and reps.

[@Itsvicu]

Buff Dudes i didn't even notice i remember going to the gym and watching your video looking for some new exercises to switch up the usually routine but its great to see that you responded to me thats one of the main reasons i subed a long time ago you guys had a great channel and your subs were low but that meant that i was more likely to get a response back in the comments

[@MichaelLast001]

You guys are awesome - I subscribe to a few channels like this, but yours are by far the best

[@xMTLKx]

I could watch you guys work out all day long ! Great video, nicely made, and I learned why I did Drag Curls bad !

[@gerardlowrie8556]

Fantastic workout - thanks dudes! Your exercises have really helped freshen up my workout routine and got me out of a flat spot.

[@bigjayprnstr]

There is Nothing more Epic than seeing a Deadlift! I love it Dudes!

[@JohnAugustenborg]

So true that you cant be afraid to fail, always gotta push forward! Always throwing out solid tips guys, this back and bi session looked pretty legit

[@btc54723]

Ill be starting phase II in 2 days!!! Im too excited for this....

[@grovster]

Love the longer videos!

[@ilovecodemonkeys]

How do you deadlift after leg day kills your legs? I suck with leg day so I'm deathly sore. I can't imagine deadlifting the next day :(

[@ManilaSlim]

wooo best video to date! the longer edit is such a huge improvement along with the quality of the filming. great job fellas

[@ManilaSlim]

by the way starting week three phase 1 Monday @ 6am. feeling ready for phase 2

[@rustytrow12]

I really like your new format of videos, also it's awesome to see that this stuff is not easy for you guys either! Very encouraging

[@buffdudes]

+Rusty T Glad you like it, Rusty! Yeah, it's nice for us too. We definitely wanted to show the whole process and not just the first reps when we're still fresh and move onto the next. We're usually almost dead by the end of these things so we wanted to show as much as we can.

[@lordexo5051]

You guys are the best, Stay strong my friends.

[@jordanspringer8]

I love the pop-culture references, Hudson. Keep up the awesome videos!

[@Friedheadphones]

Deadlifts: 10/8/6/4r 30/40/45/50 underarm after 1.5sets Bent Over Rows: 4s8r 22.5/22.5/21.25/21.25kg Pull-ups parallel grip: 4s8r Dumbbell pullovers: 3s12r 22.5kg Dumbbell shrugs: 4s12r 35kg struggle towards end Drag bicep curls: 3s12r 3sec up 3down tension making it tough Dumbbell bicep curls seated both arms: 3s12r 12.5kg failed last set at 10

[@Friedheadphones]

Deadlifts: 10/8/6/4r 35/45/50/55 underarm after 1.5sets Bent Over Rows: 4s8r 22.5kg Pull-ups parallel grip: 4s8r 30sec rest Dumbbell pullovers: 3s12r 25kg Dumbbell shrugs: 4s12r 35kg Drag bicep curls: 3s12r 3sec up 3down tension making it tough 10kg z bar last set failed 9r Dumbbell bicep curls seated both arms: 3s12r 12.5kg

[@Friedheadphones]

Deadlifts: 10/8/6/4r 35/45/60/65 underarm after 1.5sets Bent Over Rows: 4s8r 22.5/22.5/23.75/3.75 Pull-ups parallel grip: 4s8r 30sec rest Dumbbell pullovers: 3s12r 27.5kg Dumbbell shrugs: 4s12r 37.5kg Drag bicep curls: 3s12r 3sec up 3down tension making it tough 10kg z bar last set failed 9r Dumbbell bicep curls seated both arms: 3s12r 15kg bit heavy so form bit off

[@luiscampozano]

awesome guys here a single bicep salute from Ecuador

[@ApolloXI69]

Hey Brandon and Hudson. I wanted to say finally that I've been a fan and subscriber to your channel for 2 years, and I think you guys have the best bodybuilding channel on KZbin. I was happy to see your Gym Wildlife advertised on KZbin's homepage, and I hope more people come across your channel (my roommate didn't know about this channel). My impression is that you both give good information, enjoy your work, and are funny too. On a different note, I saw a recent video that Hudson did a spoof of a 80's motivational speaker named "Billy McDbag", and I remembered you guys did another 80's spoof over a year ago about "2 Buff Dudes in sunny California" with 80's music playing. I just wanted to say that is hilarious (80's stuff). I hope you guys will do some more of that if you want to consider some comedy. The 80's sound effects were cool too.

[@jbartlettr6300]

haven't seen these guys so serious and well behaved hahaha. they are always joking around. you're awesome guys! great vids!

[@TheJuniperBoyz]

try doing drag curls in Smith machine. great squeeze at the top.

[@1111poul]

The Smith Machine must not be spoken of.

[@user-io5sc6tn6e]

Longer edits are awesome. Please use this format moving forward. Thanks for the great content.

[@MichaelAyden]

Wow, this is going really good lads. Dudes are looking good too. Cant wait to get started. Just doing a bit of body conditioning first and working through a damn shoulder injury. But have a date penned in and committed for a start next month. Yeeah!

[@emilnilsson706]

Probably my favorite video of yours so far :) Keep it up!

[@MrDarthtater]

just starting out phase 2 and so far I've already lost 35 lbs! once I complete this program I'm going to buy me a buff dude shirt. that waybill feel like I've earned it

[@jeffdeavers1142]

Best video yet guys! great job and awesome job on the 12 wk. program. its kicks ass dudes

[@djathcsgl]

Blue foundation- eyes on fire was playing in the background at around 3:00 - 5:00 !! That gym plays way better music than the one I go to lmao

[@charlesusang2386]

I'm watching this at 12.30 am. Is this okay for me? I'm just addicted to watching your videos.

[@tmbs2809]

Keep up the good work guys, love your videos!

[@Number704]

I have really small hands, seeing the guys pull 315+ overhand is just amazing. Hopefully one day!

[@codysmith9636]

Great workout. just in time for my pull day

[@Wazgrel]

Following the 12 week plan, just came back from doing this day for the first time. Word of advice - it's easy to overestimate the weight on the last two exercises. I was barely getting to 10 reps on the drag curls, because I picked my usual weight I do for barbell curls. After first set even lowering the weight didn't help, each set was a motherfucker where I was pushing up to 9 reps. Same for inclide db curls. And on the last set my arms officially shit the bed on my 5th rep. Good thing I keep the log that came with the pdf, so next week I won't make the same mistake and start lighter. My arms pushed it to the limit, sure, but still - I'm very bummed out that I couldn't make it to 12 reps on any of the sets. Lesson learned. :(

[@laplantamichay]

yo bro you could have just lowered the weight lol

[@KoDaSMASH]

Hey Buff Dudes! I'm getting certified in May as a personal trainer. I've been adding your 12 week plan in with my own cardio circiuts own and all I can say is damn. Already down 4% in body fat. Keep the awesome work guys!

[@buffdudes]

+KoDaSMASH That's awesome dude! Super happy to hear we could help. Good luck with the certification!

[@Ricardo-vk9zw]

What's that program you're talking about Homie? I need to lose some fat too hehe

[@KoDaSMASH]

+Ricardo117 2 mile run in the morning on an empty stomach. When you're done with that, 100 burpies. If it's an on day for the gym then do their workout a few hours later after you've recovered and eaten. When you're done with the workout finish with a 30 minute cool down cardio on the treadmill with a nice incline and speed around 3. It 'll help you but unless you got good nutrition you won t reap the full benefits. Best of luck man

[@macromeal8790]

+KoDaSMASH Im losing weight right now, posting weekly updates on the progress. would appreciate some KZbin support! come check it out!

[@dunnykz]

Very entertaining, good work Buffs.

[@patiezful]

I love you guys and your vids! Will be taking them into preference later on 😃💪

[@flodrummer100]

Awesome workout dudes! U guys rule ...!

[@michaelvanderlaan5629]

I did this one for the first time just now, by the db pullovers i was just spent, I barely had the energy to stand, let alone do shrugs and curls, still got it done though. i hit a Deadlift personal best aswell. I didn't find drag curls too difficult, managed my normal barbell curl weight quite easily, I missed the last two reps on all sets for Incline db curls though. im not looking forward to tomorrow's workout, but I'm gonna smash it, or it's gonna smash me.

[@jesusperez5357]

Great stuff buff dudes

[@Led....]

Damn son... keep it up guys, and thanks for the physical education videos! It helped me build a little.

[@DeltaSniperZRR]

Haha you guys are fucking awesome. I like it how Hudson most of the time walks to the camera after a set, like 13:54. Serious Buff Dudes combined with some good comedy.

[@AhmedFrazKhan]

AssalamuAlaikum and greetings from Pakistan! Love your videos guys! Very informative and great fun to watch too! Thank you!! Loved the barbell curls you did here! I hate the traditional barbell bicep curls cuz i just couldnt keep from getting my shoulders involved and was never good at it!! I'm itchin' to try out your version!!! Thanks for the tips! and as always STAY BUFF!!

[@moddymadeye]

This was a killer workout :D Loved it

[@mmxzz]

Damn guys I loved this days workout, It really pushed me to the limits, and the day after I felt every muscle of my back burning XD Thanks guys, STAY BUFF !!!

[@FEZGRB]

I must see BUFF Dudes progress pics!!!

[@LurkinPT]

This is Dean and Sam if they were also educated in fitness!

[@joeytaeyeon361]

This ^ ahahahahahahaha!!

[@brandonbaker6333]

You guys have really strong posterior chains!

[@sunvavachi]

I loved this new edit. Good work! :D

[@buffdudes]

+Sunethra K Thank you Sunethra! We'll try and stick with this format for the rest of the videos.

[@sunvavachi]

Buff Dudes Ya, it was pretty nice. I don't mind even if you guys do it as a mix! You'll get more views when you guys do post like this for sure once in awhile...appreciate the work you guys are doing to promote fitness!

[@thegranddragon6077]

11:25 in the background looks like Tuco from Breaking Bad.

[@CoffeeAndSteel]

Looks like Metroflex. You guys ever run into Robdidit and Big Hurk? Great series, I too love the longer edits.

[@akopanicz]

I recently purchased the PDF to build my muscles in order to continue my training in powerlifting. I hope this helps! Are you guys ever going to compete in powerlifting? That'd be pretty sick.

[@kendamajonathan6120]

Could you guys do more food recipe videos?

[@carlosfranciscoortizsoler5564]

hey buff dudes you are increíble !!!

[@iamthenmam]

Brandon, when you were talking about cardio you mentioned walking on the treadmill, and I damn near shuddered at the thought haha. Do you guys jump rope? That's how I do cardio because it's way more efficient - and fun - than walking and running, perhaps swimming too. When you jump in intervals w/ short rest times (5-10 secs), you can really push your intensity so it gets and keeps your heart rate up. Not to mention a great calf burn. Keep up the great work!

[@SuperDraganco]

I never seem to be able to work out Back and Biceps on a same day, I don't exaust my self too much but never-the-less when I start with the biceps after the back I get stuck on my 2nd or 3rd bicep exercise.

[@stevsonsonsh.5995]

yoyo guys is this program for building muscles rather more than for a shredding or would you call it that it depends on if on surplus or deficit ;)

[@sashaktuttarakhand]

Oh yeah it is Intense. You both exhausted in the end.

[@Seth4862]

Gotta hit this tomorrow. Leg day today killed me.

[@esjonne953]

Could you dudes please make a video of your one rep maxes?

[@nickburr9616]

BUFF DUDES!!! DO U GUYS KNOW HOW COOL U ARE U GUYS STAY OUT OF THE FITNESS BS AND JUST KEEP SHOW A UNIQUE SIDE OF JUST BEING UR SELF AND FOR ALL THE YOUNG KIDS SEE LOOK AT THE BUFF DUDES THEY JUST DO THEM AND THAT WHAT WE LIKE SOOO HONESTLY sincere

[@The181808]

Wow Rhett looks really good

[@michael-fn9sv]

you guys should do a video in grip

[@gollummgollumm]

how the fuck do you Deadlift After leg-day? :O

[@chadpersaud507]

as your legs were sore from yesterday, wouldnt it be better to have a day gap between legs and back day and another muscle instead, as you could be fatigued from doing deadlifts right after leg day?

[@KingNat.]

Hey Buff Dudes got any tips for a really skinny hard gainer like me?

[@GoinGorrilas123]

Eat

[@DrWurzeli]

+Derrick Rose train eat sleep repeat (protip: there are no hardgainer)

[@L3ON360Z]

Compound exercises

[@happytrader-s3n]

+Derrick Rose se my video for Naked Mass gainer, really solid product !

[@RasputinReview]

+Derrick Rose EEEEEEEEEEAAAAAAAAAAAAATTTTTTTTTTTTT

[@hammads9045]

The drag curls were painful! But I hardly felt my biceps...it was all forearms x.x I guess they've got to get built first

[@rsingh5887]

you guys are awesome

[@davidcummins97]

how do you know what weight to use when you are dropping in reps and adding more weight ?? love the plan guys !:)

[@1111poul]

David Cummins bruh, find out yourself. We dont know how strong you Are, only you do.

[@chriss8354]

Substitute for v grip pull ups? I have a squat rack at home with straight pull up bar only. thanks

[@jumpinjackstrash]

this workout is great but I don't agree with the overhead extensions, they're a push motion and although they get stretch in your lats they are mostly chest and triceps

[@kloseanu]

great routine ! still i cant understand something : what phase 2 day 2 means ? it means week 2 day 2 ?

[@auhsoJ.]

I believe so. 3 weeks per phase. 4 phases, 12 weeks.

[@sunvavachi]

I loved this new edit. Good work! :D I really like those shirts!!! Do you guys sell those off and female sets?? Its boombb.

[@MichaelAyden]

+Sunethra K You really want their shirts off though don't ya ;) haha x

[@sunvavachi]

Michael Ayden​ no not really...a man with abs is great, but I don't go all crazy ..I actually like the shirt

[@PermanentHigh]

+Michael Ayden CRINGE

[@xJaKoBz]

Hey, Buff Dudes! I love your videos - you inspire me to be a greater me. I have one question. How many different exercises would you recommend for me to do, if i wan't to build strenght, but still build a good amount of muscle mass? I currently do 4 sets of 6 reps, but how many different exercises would you recommend me to do for back, legs and chest?

[@jacquesharris3551]

Apologies if this sounds ridiculous, but I'm not understanding the routine. Are you training 4 days straight (mon, tues, wed, thur,), then having a rest for 3 days? Or are you training every other day (mon, wed, fri, sun) ?

[@whatryouthinking]

that gym looks cool

[@christopholies5617]

Brandon starts with 225 and that's what I finish with :D

[@luisrangel6696]

😂 lol

[@Nathan56700]

Not sure if you've covered this previously but if you can't hit the rep counts for pull-ups should you try to do as many as you can each set or switch to lat pulldowns or something else? Thanks for the great content!

[@AmarJoshimeadows]

Hey Buff Dudes! What camera do you use? Quality is amazing

[@toombles8188]

Can someone explain what the guy in the back is doing at 11:05

[@marcuscarlberg1122]

+Nonchalant abs?

[@toombles8188]

haha maybe so. need to incorporate that into my routine.

[@marcuscarlberg1122]

I believe they're called cable crunches. Why would you be interested in doing them, if you couldn't tell what muscles he was working out? O.o

[@toombles8188]

+Marcus Carlsberg It was sarcasm my friend.

[@cremdelecreme]

Hey gents, been watching these vids for a while and I'm taking a lot from them. Thanks for that! A little confused however. I've always thought of deadlifts as a leg exercise rather than a back and bi day exercise being that they work the glutes, calves, hams and quads on top of the back stuff. Would you not normally do this as part of your normal leg day? Thanks again and keep up the funny stuff too!

[@cguilbe1]

Hi guys, great video, as usual. Can you tell me why most of your work out are set in a pyramidal way ? Thx !

[@aaroncastillo7499]

Doesn't the difficulty of the inclined dumb bell exercise increase if you make sure you keep your head on the bench the whole time?

[@aizatabdraz]

Sup buff dudes. Ive been working out for 6 months now. Been following all your workout programs and routine since Day 1. So far so good, a lot of progress has been made. Just wanna say thanks for the tips, advises and motivation that u guys gave. One question though. What's the difference between bent over row and reverse grip bent over row. Does it make any difference between those two? A reply would be great. Thanks again. stay buff 💪

[@krakonoskraken8763]

bent over row is like more on trapezius and upper back and with undergrip its more on lower lats... watch alan thralls bent over row video, its the best guide video that ive ever seen

[@aizatabdraz]

+krakonos kraken alright, thanks for info bro. appreciate it.

[@whatareyoulookingat8]

You guys have really good grip when deadlifting. I don't do nearly as much weight, but my hands get really sweaty and the bar just wants to roll out of my hands. I started using liquid chalk because I get such sweaty hands which is really annoying!

[@PermanentHigh]

The sweaty palms mostly come from nerves. You need to learn to dominate the exercise. Mentally it will raise your confidence and your palms will not sweat. However, this is all irrelevant if you have a medical condition.

[@JesusGonzalez-yk9qh]

can u substitute deadlifts with rack pulls ?because with rack pulls generally people can handle more weight. Doesnt that allow for more gains ?

[@MXmulisha199]

Jesus Gonzalez Are you a novice lifter? If you can't bench 225x5, squat 315x5 and deadlift 405x5 (give or take 10-15%), totally disregard this program, forget rack-pulls and run a properly written novice program like Alphadestiny's Novice Program, ICF 5x5 or Starting Strength with additional accessory work. Doing some research into exercise science will enlighten you to the fallacies of these "bro-split" programs. All you'll need is a program specialising in linear progression, full body workouts 3x a week and appropriate nutritional management and you'll acquire at least 10 pounds of muscle within 12 months. The misinformation plaguing the KZbin fitness community involving exercise selection, rep ranges, periodisation and steroid usage is staggering. Most people find the strength numbers I listed to qualify as intermediate ridiculous and this can be blamed on the misinformation I previously mentioned. I sure as fucking hell hope you're a novice, otherwise this entire comment is irrelevant.

[@SuperSkills99]

One question , why do u do deadlift first exercise ??

[@tommyrodriguez2089]

Hudson needs to put out a Buff Dudes Playlist....

[@orangeblood27]

Rocky soundtrack. Done.

[@PppedOwL]

So after you go through all 12 weeks, would you just restart at 1 and do it over again? Also are you doing these 4 days straight out of the week or taking rest days in between some of them?

[@polypeptide]

Thanks for video! Just wondering why you did v-grip pull-ups instead of wide grip this time? Do you recommend doing those instead or doing both? Thanks!

[@nguyentran378]

why do we have deadlift as our first one for back day? I know its a conpound exercise and works about every muscle group but when i do it i only feel my hamstrings, core and lower back. Thats all i need to feel?

[@elmaleh33]

Yup

[@jumpinjackstrash]

what is the dude doing behind Brandon during those overhead extensions

[@1111poul]

Jack Strash cable crunches. Abs

[@guerrero8682]

you should do a video with everybody's before and after pics

[@jocelynsippola7]

Is there a good substitution for pull-ups? As a very pear-shaped lady, I absolutely cannot do them. The 12 week program has been great so far... I can't believe how much stronger I am already!

[@213SEMPERFI]

Lat pull downs is the alternative.

[@timmyodriscoll9631]

500 beasts I salute you 👏

[@aPrototypeGamer]

7:47 hey look 2chains was in the video!

[@koyote75]

I've got a question for the Buff Dudes. When I'm lifting weights in the gym, I feel like I am pushing myself pretty hard in that I am usually struggling to finish my reps on the sets, but I'm not breathing hard or sweating like you guys. Do you think this means I'm resting too long, not using enough weight, or is this normal?

[@nadimyounes1663]

I only have a straight barr What should I do instead of v grip pullups ??