The ONLY 7 Exercises Men Need To Build Muscle

[@mates1627]

#1 - Barbell row 1:04 #2 - Barbell and dumbbell chest presses 2:48 #3 - Barbell squats 4:33 #4 - The pull up 7:12 #5 - Deadlift 8:51 #6 - Shoulder press 10:15 #7 - Power clean 11:50

[@rahmankind2196]

Thanks

[@symbiotestrength7058]

Thank you

[@alokshinde6688]

Thanks mate

[@VamsiPosimsetti]

Thanks❤️

[@Kodo-Nashi]

Thank you mate.

[@inxxo22]

Barbell Row 1:04 Barbell And Dumbell Chest Presses 2:48 Barbell Squats 4:33 Pull Up 7:12 Deadlift 8:51 Shoulder Press 10:15 Power Clean 11:51

[@lamboastonmartin8092]

Inxømnia thxxxx

[@inxxo22]

Richard Williams no problem

[@erikgarcia3320]

Thx

[@wilmeriglesia6622]

Its in the description bud.

[@swizzyjohnston4364]

G.o.a.t

[@jasdeepsingh2658]

TIMESTAMPS: #1-Barbell row 1:04 #2- Barbell and dumbbell chest presses 2:48 #3- Barbell squats 4:33 #4- The pull up 7:12 #5 -Deadlift 8:51 #6- Shoulder press 10:15 #7- Power clean 11:51

[@sebastiansilvera4395]

Jasdeep Singh sir you deserve way more likes. **hat off**

[@jimothy3732]

He just copied the exact thing frombthe description

[@alwinsauer9685]

Plus Dips and WALKING LUNGES

[@uncommongamer6939]

Thanks

[@gm-xj4gj]

I have barbell and pair of dumbbell and flat bench can anyone suggest full home body workout

[@chickensauce5417]

Hey if your reading this that probably means your working to better yourself and be the best version of yourself and I’m here to say I’m proud of you bro, don’t give up, keep pushing 💪🤙

[@charliec.8303]

Thanks man. Needed that.

[@mohsinshahbaz5846]

Thanks Man !!!!!

[@christiaanham]

Thanx, although i can’t do any pull ups yet, how do i get there??

[@Ross-hk5hu]

@@christiaanhamresistance bands or assistance pull up machine. Try use the least amount of resistance.

[@Lamina_TV]

​@@christiaanhamNot even one?

[@Anvesh2013]

Bent over Barbell Row Bench Press (& inclined) Squat Pull Up Dead Lift Shoulder Press Power Clean

[@cammychose6788]

thanks bro

[@monsoon_magic2874]

Thanks a ton.

[@AsIs2884]

Good lookin out

[@dawg4769]

Anvesh2013 Power clean doesn’t build muscle it makes you more explosive

[@dazmanshears]

Throw in some biceps curls for girls and dumbbell rows for the hoes and you’ll look nearly as good as me.

[@cloudedjourney]

Why stop the deadlift at your shins when you can slam it on the ground every rep and let everyone in the gym know how badass you are.

[@slobodangligorijevic4385]

With pirate sound RRRRRR 😂

[@theone3337]

😂

[@100ssgoku]

Clouded Journey lol

[@bt3133]

lol

[@russ2u]

Clouded Journey if you don’t slam it down and shout grrrrr how are you going to get everyone to look at you! Lol

[@jan8742]

The ONLY 7 exercises Women need to build muscle: 1. squats 2. squats 3. squats 4. squats 5. squats 6. squats 7. squats

[@KevinAlvarez86]

Lololol

[@PS-rf6sf]

Niven Munoo helps with the strap on

[@lifeofmags1134]

And pushups for dem titties

[@tonytaylor5165]

Powerlifting barbell row or standered version 👍 hip thursters if not keen on idear bench press ohpress and deadlifts plenty leg back even different chest excersises a women can do and rember women hormones testrone works differently to men 👍

[@duzypokoj1151]

HIP THRUSTS YOU WUSS

[@ouroboros6125]

4 years late, just wanted to share something from personal experience. The stuff about growth hormones and testosterone in relation to squats and deadlifts, I think it's pretty significant. Don't ditch them. I had been working out for roughly 9 months with good progress, as an amateur beginner to weightlifting and fitness. But I didn't train squats or deadlifts. However - when I did start doing them. My overall strength, power and progression on ALL exercises increased drastically. Just 2 months in after having added squats and deadlifts: bench, shoulderpress, arms, just... everything felt supercharged. Never juiced, never will. I trained consistently and ate proper. However I was stagnating after 9 months, adding squats and deadlifts didn't just improve what those target. It improved EVERYTHING.

[@lawrenceengelbrecht420]

Thanks man. 🤙 Everything you said resonates with me too. I really focus on bench, Squats and deadlifts as my first exercises on different days. Curious to know what you think a good amount of sets and reps are for these 3 exercises?

[@antoniovelazquez8487]

Warm up with (a) power snatches, (b) push jerks, and (c) thrusts... Thank me later.

[@hugolessard4462]

If you have back pain like me, you gotta be very carefull with half of those exercises. Dont put too much weights... its great to build muscles but its also great to be able to work and pay your bills.

[@mahmoudsayed9294]

I know exactly what you mean :/ Let's just skip the deadlift..

[@Native_love]

@Hugo Lessard - you are absolutely right! Lighter weight, move the weight under control, and high pulls or kettlebell swings instead of power cleans and deadlifts.

[@iiRoNiiCPB]

@@Native_love you can't compare kettlebell swings to properly performed cleans and deadlifts

[@Native_love]

@@iiRoNiiCPB DUH! This is a reply to the "back pain" comment. I have had lower back surgery and broke my lower back in two places. Some of us physically cannot perform these exercises or need to use very light weight.

[@craigzilla100]

Right there with you. Over a decade of disc herniation for me and sciatica. I used to be an avid weight lifter, but I always stayed away from deadlifts and went very light on squats. You have to listen to your body and not overdo it

[@erikj8957]

Tried it guys, doesn’t work anymore it’s patched

[@VTuber_Central]

You forgot to update to the latest firmware

[@aparisio007]

its nerf now

[@LuvyStylesOfficial]

You stinker!

[@chrisluddy02]

Yeah I got banned when I tried this ...

[@saibian_1294]

Hahah

[@showhunt3r200]

1 Bend Row 2 Bench Press (Incline) 3 Squats 4 Pull Ups (Latt Pulldown) 5 Deadlifts 6 Shoulder Press (Arnold Pr) 7 PowerClean

[@Galactic_fudge]

Thank you so much, this video could’ve been 2 minutes long.

[@horvyy]

Evan Fudge it’s in the description, bud

[@Diddyshaow]

May I substitute a clean and press for a powerclean? Or a squat and clean and press also?

[@FlamingNinja69420]

I dont understand what any of that means.

[@einshleybliss8000]

Is it good to do this everyday? I mean squats and deadlifts

[@IAMDEH]

*Personal Use* - Basic Barbell Row: 1:55 - 2:26 - Basic/Incline Bench Press: 3:39 - 4:11 - Squats: 5:27 - 6:37 - Pull ups: 7:32 - 7:49 - Deadlifts: 9:31 - 10:01 - Shoulder press (Military press): 10:49 - 11:15

[@bruahballe]

U are the man

[@Shokamoka]

How's it after a year, fam?

[@lCebolitosl]

How should I divide this in a week of 3 workouts?

[@yakikadafi6189]

@@lCebolitoslI’m confused here but I think u should perform them all at once and take a rest for 48 hours then perform them again 3 times a week if I’m not mistaken

[@johnnyboy8498]

I appreciate how you don't just mention the exercise and show it, but you're going into fine details about what to do. It's actually more detail I've gotten than even working with a trainer.

[@PrzemysawLewandowski]

Change trainer.

[@Roman-eq7ed]

For real man change trainer. I have a personal trainer, and he's fantastic. Goes through all the little details, explains all the variations, all the benefits, shows proper movement, focuses mostly on my weaknesses. It's how they should be. If your personal trainer is out-done by a youtube video, then you definitely need a new one.

[@Illuminatty1]

Anybody is a trainer nowadays

[@jacobbutler169]

Yea seriously change trainers at the gym I'm a member at a trainer there saw that my form for chest compressions was hella wrong he literally took 10 minutes to show me the general stuff about the machine and proper form here's the kicker he was already with a client whose paying him

[@REALSmokahontas420]

@@jacobbutler169 Experience is something you cannot buy. Props to your guy, man

[@Bari10059]

Didn’t know Sergio Ramos spoke English so well

[@strong_cyborg.9853]

😂

[@i_ammunem_shahriar8729]

😂😂😂

[@nicolasazar96]

Lool

[@lukmanshaikh3842]

Man 😂😂😂😂😂

[@ricsko19956]

More like Sergio Rambos :D

As a young man I screwed up my lower back by starting off with too much weight when doing the bent over rowing exercise. Start off easy and work up slowly.

[@l2e9aL]

Horace Hogsnort Thanks, Horace. Will bear that in mind.

[@jaylenrccars6957]

Yes start low weight. Totally hurt my back when i started back and went heavy weight on back pulls nautilus machine etc. took me 3-4 months healing

[@iamcorrectable]

One man’s loss is another man’s gain. Thanks though. Hope your back is alright now.

[@Booboobear-eo4es]

As someone in my 60s, I would reach around to the back seat of the car and suddenly feel PAIN. Some muscle in my shoulder or back that had not been worked for eons was called upon and it didn't like it. So I started a routine of light weights. Not trying to look buff, but just keep things working as they should. At my age and never worked weights, I started SLOWLY with low weights. I've been at it only a few months but have better strength and no spasms of pain. I combined this with an exercise bike for aerobic. Legs didn't like that at first and I would have terrible cramps even from short distances on the bike. That has now passed and I have felt better and sleep better.

[@madmax797]

i remember when i was at a gym in my early 20s, a dude with huge muscles was doing curls with less weight that me.. he told me that form is the single most important thing... did i listen.. nope.. got injured several times.. boy was he right..

[@engr.md.shakilahmed1959]

the agoge diet looks really good and easy to follow, thanks for sharing!

[@nionalytovchenko1693]

I used Agoge too, it's a great meal plan, takes out all the boring out of dieting

[@bruh_hahaha]

this video is practically perfect for anyone looking to get into weight training. Well done!

[@WarriorsFanSince-ur3zu]

no

[@mandmedia5841]

The Last Knicks Fan why

[@sahilchoudhary583]

Can i do all this exercise daily????

[@johnv.3323]

@@WarriorsFanSince-ur3zu lol yes

[@adish7839]

@Pudgems would you explain more easily

[@hoizkiacha]

1:07 Barbell Row 2:51 Barbell and Dumbbell Chest Presses 4:36 Barbell Squats 7:19 Pull Up 8:52 Deadlift 10:16 Shoulder Presses 11:52 Power Clean

[@ragnargaukur1192]

Thanks dawg

[@noko3762]

Not all hero’s wear cape

[@eingooglenutzer1474]

@I.M.E.G Yeah, but this is more practical for mobile users

[@maciejp7829]

What the hell, first part of power clean is an upright row, exercise that should never be done

[@johnnyb6584]

1. Rows 2. Bench 3. Squat 4. Pull Ups 5. Deadlift 6. Shoulder/Military Press 7.Power Clean

[@rodrigoraulsuarez]

Everyone in a single day?

[@rodrigoraulsuarez]

@Tarun Singaria OK, but I still don´t know what to with this information.

[@imjusthere2307]

How many for each one

[@thomasmanton8796]

Madcow.

[@mushypork2132]

@@rodrigoraulsuarez , in a single set

[@flixelgato1288]

This video was surprisingly motivating for me. I’ve been feeling a bit overwhelmed by the amount of obscure specific exercises being suggested on fitness KZbin, and here’s one that more or less sticks to the first exercises I ever learned when my rowing group started doing weights back when I was 14. Thanks for reminding me that I can be confident working out with what I know and I don’t have to feel insecure about my lack of knowledge about exercises.

[@ketz_165]

Oh yea it’s only about diet and efficient, consistent training for good results. For training all you really need starting out are these compound movements and progressively overloading them via increase in weight/sets/reps.

[@chicagocgf773]

i totally hear you dude. i feel like people invent the craziest stuff to stay sexy, new, catch attention on social media, show how much they learned in PT school, etc. Like if someone goes to PT school they're not just going to tell you - just do these 7 basic exercises - even if that's the best thing - cuz they need something to fill up all those courses and certifications etc. anyway, i hear you and feel the same way. best of luck on your fitness journey.

[@zahid4902]

Completely feel the same. So I have a spread sheet of all my exercises (a few per rough muscle group) with my most recent weights recorded with them. I stopped lifting for half a year or so and I’ve literally hated the idea of going back just cos of all this specific stuff I need to relearn. Truth is, if you’re a regular guy looking to be strong with a good body.. you just need compounds!

[@HighRisk10]

I would really like to know the reasons why this video got a thumbs down? I've been working out consistently for over 10 years and the info, demonstrations and work he put into this video for FREE people pay for .. good work bro

[@Charles_Fryer]

I haven't given it either, but his technique on the deadlift (a deadlift is generally a dead weight picked up from the floor) and his clean (which is actually just an upright row) are reasons why I think they gave it a thumbs down. Content doesn't need to be perfect, but should be correct.

[@MellowBiped]

Haters gonna hate

[@iramirez95020]

Probably the person who tried this for a week and didn't see any results lol

[@PrzemysawLewandowski]

He is right about exercises but has really shitty technique.

[@sleddy01]

The thumbs down police. Maybe the 7 thousand people did not want any more exercise videos recommended.

[@jngfitness2001]

Sticking to the basics is by far the safest and most effective method of exercise known to mankind. Before launching my career in the fitness industry as a trainer and nutritionist, my back was falling apart during my college years - That was eons ago!! Given the fact I had crippling back spasms, sticking to safe core workouts and simple push / pull routines, helped me strengthen my back and build the physique I have today at 50!! Keying in on nutrition and making sure that's on point coupled w/ safe, simple consistent exercises can go a long way!! Satay STRONG, my dear amigos!!

[@shanel4348]

As someone who has done these exercises for years but never really knew why, this is solid advice. Thank god there are channels that exist that aren't trying to sell you something, and aren't selling lies. Subscribed! I hope others find these workouts and do them, they really have changed my life over the years.

[@NerdSnipingBatman]

Well he is trying to sell you his program. But the stuff he speaks in his videos are grounded in science. So I respect his Hussle because he respects his audience.

[@bigyin2794]

My Full Body workout in 4 complimentary flexion /extension pairs. 1)Pull ups/Shoulder press 2)Press ups (or bench press)/Barbell row 3)Sit ups (or leg raises)/Deadlift 4) Squats/ Tuck jumps (or hanging knee raise) One pair per day, 30 minutes intense, Hiit it and quit. Volume or weight, up to you. Alternate legs then arms on alternate days. Add weight as required. This balances the muscles across the joint, minimising injury risk and preventing focus on pet muscle groups. Enjoy

[@stephenr80]

Him: where are your weaknesses in the chest, down middle or upper chest Me: Yes.

[@jonathondean7317]

Same

[@ArmTheCreative]

LMAO!

[@OfirHadad]

lol!

[@alexanderferrie8248]

😂 same I was like ehm both

[@rocco_ow819]

I also have a bird chest 💀

[@ravirajpatil4576]

Just did this 7 workouts in circuit training style 3 times a week at evening After 3 months i have dropped a lot of fat ( maintained 300 cal deficit) & have build significant muscle. Recommend you to try this

[@johnringgold3036]

Raviraj Patil could you please list the details of your circuit. Thx

[@CalumNolan_]

Pop DaTop I’m going to do this every other day. One day 5x5 next time I train 3x10 just to go with lower and higher weights

[@josuastangl7140]

@Déjà vu yes

[@thataintitchief553]

Thank you! How long have you been doing it and how much weight have you put on? (if you don't mind sharing)

[@Ps-uv2kx]

Yeah how was your circuit set up, would like to incorporate this

[@BigTruth88]

This guy who does these videos is a life saver! I have spent most of my life doing upright rows not knowing that they are bad for you. Also completely stopped doing the bent over rows with the barbell that targets the upper back, the first workout you talk about on this video. Bunch of things I have learned from this channel. All for free too! Gotta love it, thank you

[@ross-morozov]

Jake Ralston wait, what is wrong with the upright rows?

[@BigTruth88]

@@ross-morozov they are not a good motion for you to exercise your shoulders in. When they test if you have shoulder impingement, they put your arms through the same range of motion that you go through when you are working out upright rows.

[@Varialzzz]

The wider you go on pull ups, the more you switch focus from your lats to your teres minor/major, and they're the muscles that add a lot to your width. Otherwise great info, can't argue with the fact that these are the critical exercises for men.

[@cxa011500]

1. Barbell row 2. Flat/Inclined Bench press 3. Squats 4. Pull-ups 5. Deadlifts 6. Shoulder press (standing or seated) 7. Power clean/snatch 4.

[@Tommyblueeyes]

Always amzes me how every young skinny guy is going for strenght training to get jacked...HYPERTROPHY..more reps and controlled...NOT fucking powercleans lol...sure its cool but NOT gonna pack on muscle..at all...neither is any oly lifting or powerlfiting..I should know...train like a bodybuilder if u want size and muscle..leave ur ego at the door.

[@Tommyblueeyes]

also, i deadlifted for years, best lift was 575 pounds...I got ripped and size switching to bodybuilding..u dont NEED dealifts or squats

[@illhaqu777]

@@Tommyblueeyes yea you really don't need them, but to be fair they're great for burning calories

[@Robert-to9tc]

So in short: do compound exercises

[@centuryfalcon9651]

basically

[@falsesectslikeshiaarejudeo6543]

my videos have trouble loading, can someone just list the 7 excersises?

[@gusrodgus]

@@falsesectslikeshiaarejudeo6543 1-Barbell row #2- Barbell and dumbbell chest presses #3- Barbell squats #4- The pull up #5 -Deadlift #6- Shoulder press #7- Power clean

[@eyadelhatty6713]

RodGus Rod hey, im a 15 yo new to the gym. I am hesitated to do a split workout that works each muscle 2x a week or 3-4 a week full body sessions made up all from compound exercises. Which will give me the most strength and muscles in a specific period of time. And I'm scared that full body workouts will not develop my muscles as it only hits a muscle group 1 time in a session like the barbell press

[@user-ox5dr8tw4f]

Eyad Elhatty start off with full body for the first year, frequency is key.

[@zorz4706]

Bro I’m a noobie at this lifestyle I’ve made a huge progress in the last six months I took every single advice from you about practice, healthy lifestyle and eating habbits I owe you big time man. Thanks alot

[@bigtimeboxingUK]

8 you must work out in the parking lot with a dog in the background. Dog is very important. no dog = no gains

[@BERSONE1]

Khal Drogo gainz

[@boomstick900]

Does having a parking lot cat along with the parking lot dog increase or decrease gainsz?

[@heretolevitateme]

@@boomstick900 Lot Cat increases agility and pouncing ferocity.

[@TylerDurden-td2yg]

With a "I love Police" sticker behind you

[@andreslopez3568]

This is very true

[@xtrnl999]

UPDATE: I was so pleased with the results I got from doing this simple workout once per week, that I have now upped my game to two gym sessions per week! I am now in the shape of my life. My body confidence and self-esteem are at an all time high! Thanks again for making this video. You've changed my life! God Bless you, Sir.

[@kevinalvarez3324]

Aye man can you let me me know how many sets and reps you did for each one?

[@xtrnl999]

​@@kevinalvarez3324 Thanks for your reply. I would be happy to elaborate. In general, I tend to do 3 sets of each of the exercises, 10 reps per set-- the only exceptions being squats and shoulder presses. For squats,I do 8 reps for each of the sets. For shoulder presses, I do 8 reps for the first two sets, and 10 for the last set. For this exercise, I also start with the heaviest dumbell I can just barely do 8 reps with, then drop the weight 5 lbs. for each of the subsequent sets. Hope this helps. Best of luck in your fitness endeavours! :)

[@kevinalvarez3324]

Jake Tyronia Thx bro really helps stay on the griind💪🏼🤙🏽

[@xtrnl999]

@@kevinalvarez3324 My pleasure. I love when people ask me for fitness advice! There was a time where I was the last person anyone would have sought for such a thing. It reminds me that I've come a long way! I should let you know that in addition to the two gym workouts, each week I also do 2 sessions of 1.2 km of lane swimming, and 1 home workout consisting of 8 sets of 16 pushups, 3 sets of 100 jumping jacks and, doing steps and leg lifts during 2 min. rests between sets. I would recommend incorporating one home workout into your routine as well to really cement your results. Thanks for the exchange. Take care, my friend!

[@Mersoh]

@@xtrnl999 What do you think about 5x5? To me it looks like it would beat your approach as the focus is more on strength than yours.

[@alexgracie1283]

A tip for pullups, from someone who does a lot of them, yes you want to get your chin over the bar, and yes you want to get your chest to the bar, BUT the main thing to focus on when doing them, is to get your elbows as far down and behind your body as possible.

[@monalisa-bs4zs]

And squeeze the glutes for stability.

[@qazxswedc2772]

Alex Gracie can you do all the exercises he listed in this video in one session??

[@oskartang9797]

@@-music2023 elbows pointing to the ground.

[@loganbuchholz1420]

I respect this, every page is telling you how complex workout out needs to be but not this one

[@JCN2000]

This is factual all my friend does is compound workouts and he is huge.

[@JCN2000]

Christopher Moore weights

[@Woahbro69420]

How many times a week are you supposed to do these excercises?

[@adrielvalcarcel2991]

Oscar Preciado from what I’ve understood the perfect balance is four times a week

[@Woahbro69420]

@@adrielvalcarcel2991 cool, thx man!

[@TheZeroinsane]

I was a bodybuilder in my 20's nothing competitive, just a bunch of time devotion. Thought I was on my shit. I'm now in my mid 30's, coming off of injuries and just generally letting go of my self. Over the last year I've lost 90lbs and I changed things up to compound exercises pretty much exclusively. I figure if I'm not working multiple groups or core, I'm wasting my own time. Got into pretty bad shape, having that midlife glow up. Best shape of my life

[@ShortMog]

Great video, great exercises. Keep it simple is my philosophy, after many years of working out. If you really want to minimize it, you get a long way with deadlift and benchpress. Do it correct and hard enough, and you'll cover 99% of your body. Something inbetween these 2 and the 7 in this video -add barbell shoulderpress and pull-ups. And for strenght, do 5 set x 5 rep -80-95% of 1RM. 3-5 min. breaks. As a rule, 1 sec on the consentric fase and 2-3 on the eccentric fase. It's many variations though. Just as important: Eat and sleep well! ~Hoss Curtis -40 years experience, PT, gym-owner and physical education teacher.

[@chriscampos7217]

Thanks

[@allenontiveros1813]

ShortMog how would you make a program like this? Would you do all these in the same session?

[@ShortMog]

@@allenontiveros1813 Hi Allen! It's many possibilites, it depends on your level, how busy you are, your routines acc. to restitution and your goals. Your age plays a certain role aswell, as we get older we usually need a longer period of restitution -but you can lift heavy weights as long as you feel capable to! If you want to do two basic exercises like benchpress and deadlift, it's no problem doing them on the same day. I'd prefer to start with benchpress cause deadlift is a killer ex. and will take a lot of energy. If you do a hard workout it's a great effect even only once a week, but If you do it every 3, 4 or 5 day it's of course better. As your shape improves you can narrow the days inbetween, but every 3. day is more than enough. Warm up 5-10 min. with a rowing machine, like the Concept2. If you've time, do only one ex. every 2. or 3. day. Then you'll have full attention on that part of your body. If you want to add some more ex., add biceps curl or pull ups on the bench day and triceps or shoulderpress on the deadlift day. Preferly, I'd do it in a two day split every 4. day. Note that science has tested the effect on working out a lot, like 6 times a week, has no more effect than 3. If you lift the same amount of weights on fewer days it gives about the same effect. And you're reducing the level of fatigue and injuries. Don't forget, work out hard! Best regards, Hoss :-)!

[@highlanderneal6509]

@@ShortMog Huh???

[@JoeSK2]

@@ShortMog Should you also incorporate cardio? And if yes how would the program look like?

[@mammothorbust]

Spot on! It's all about the power lifts, not hammer curls and side raises. Especially if you only have 30-45 minutes to work out each day.

[@monalisa-bs4zs]

Calisthenics require a park with some bars and give better results. This guy’s advice is going to give people injuries.

[@mikoduterte6702]

@@monalisa-bs4zs that ain’t tru. Calisthenic athletes had have done a few weightlifting exercises here and there

[@FranciscoTorres-bh2om]

For people that Dont have much time like me 1 Bench press militar press dips 2 pull ups chin ups barbel row 3 Squats Deadlift Lunges 6 sets to failiure

[@user-xz1wy4to4o]

damn 6 sets to failure is excessive

[@Jayception1]

did anyone see that the thumbnail said "sqaut" and not "squat?"

[@homad9531]

Ya ain't alone G

[@Tanvir_x3]

Tiddlesabs101 Tiddlesabs101 birds eye nigga

[@oovale1498]

yep

[@braydinoaverysaur6532]

Wait wha......damn I didn’t notice

[@mariussteyn7353]

You came to the vid becuz of it. So yeah it worked

[@kalimakhtarLoA]

Just me that noticed squat spelt wrong on the thumbnail?

[@dastanharris]

Sqaut

[@Alex-yc9og]

Lmao!😂

[@mr.r8032]

i squat but i dont do sqauts

[@Zetsuke4]

SQAUT is already typed correctly

[@Zetsuke4]

It's a trick to get people to spend more time reading thus more click

[@overlord6815]

My list. Squat, Overhead press, Bench/Dips(up to you which one), Pullups/chinups, and a Rowing variation. Basically, the Squat with a vertical and horizontal pull as well as a vertical and horizontal push. This is just the baseline, I usually superset most of these with an isolation movement, but majority of my workouts consists of compound movements.

[@mikejmarvin]

All you need

[@overlord6815]

@@mushfiqurrahman9197 Explain why.

[@TexicanMr]

Gotta have a hip-hinge, deadlifts is most people's preferred, but I like RDLs for volume.

[@muthupandichinnaiya7587]

VANAKKAM SIR 1.barbell row 2.barbell and dumbbed cest presses 3.barbell squats 4.pull up 5.dead lift 6.back dead lift(back bending) 7.shoulder press 8.power clean This is correct method for our bady. Thank you sir.

[@philfallway]

Love this. Exactly what I’ve been looking for because I hate long drawn out workouts with too much isolation. Compound exercises totally my way to go to keep things simple and most overall beneficial to my goals. Thanks for the breakdown!

[@butter_nut1817]

This is exactly what I've been looking for, a full list of compound movements.

[@Harley_2023_richieg]

Same here...going to give it a try. Always looking for a workout to get motivated and get overwhelmed by all the exercises needed to build good muscle.

[@mmb1253]

I tried it today and let me tell you it feels great although you have to down some pre workout and creatine and be well rested, it requires a lot of energy to do it properly and quality reps

[@Harley_2023_richieg]

@@mmb1253 thank you for the info...not much of a preworkout guy but I understand why some would do it.

[@fuckoffyoucunt]

@@Harley_2023_richieg you don't really need pre workout to do this, did it today, really good workout, you should try it if you aint got round to it, gona do it 2x a week on rest days !

[@Harley_2023_richieg]

@@fuckoffyoucunt Thanks...I'm gonna jump in at 2x a week as well. Keep me posted on your progress. Always interested.

[@kamaltandel18]

I remember watching this video in 2020. After this I got so excited to join gym but unfortunately I couldn't. After 4 years I finally joined the gym but my poor diet killed all the excitement

[@brendenfrank2009]

Watching this while eating family size Kemp's mint chocolate chip ice cream... Tomorrow's a new day

[@viktoriyaserebryakov2755]

Different flavour tomorrow?

[@GhostRackz]

@@viktoriyaserebryakov2755 😂😂

[@3ATTR1X]

Lol, I remember just getting out of bed was a workout @144kg, surrounded by empty packaging of chocolates and chip bags, picking them up off the floor :(

[@Hye5oul]

Brenden Frank lol

[@jenseninterceptors]

LMFAO

[@michaelvincent6473]

Man, I love this channel! I've been learning so much and can't wait to start ripping reps! I got into the habit of doing lighter weights and lots of reps so I'm excited to see the gains when I go heavier and add these compound movements into the workout!! You're awesome, man! thanks!

[@tsenguung5954]

@@Mike_Hawk1 you just made him depressed about not doing this 🙃

[@brocsmith3917]

This video is spot on!!! I did this exact protocol (plus cardio) for years in college as time was very limited. I had a strong V-shaped physique, and kept me functional as an athlete!!

[@anthonyleeper9229]

Great vid thanks! Reassuring that 6 out of 7 of these are already in my 4 day (chest, back, shoulders, legs) split routine. I'm just missing the power clean.

[@voltecrules624]

I have been doing all these exercises for over a year now. I'm 56 and can't think of a time when I have been stronger or looked better. Thanks to this video.

[@realdealz39]

59 and motivated by your comment hitting gym today.

[@SimonM7TV]

Now I know what I've been doing wrong all this time. I've been squatting when I should have been sqauting. :O

[@tonyrichengod9280]

solid advice. These are my go-to exercises, all my workouts are centered around a particular compound movement.

[@stevenfallow8856]

Hey man, I love your channel and your videos. No BS, just good solid advice. Like this one. I tell people all the time that everyone over complicates fitness and big compound exercises like these are really all you need. Thanks again!

[@kon4lyfe460]

when he's doing deadlifts, do not copy his neck position. You want your entire spine to be flat, that includes your neck. Don't look at a mirror when you deadlift, look at the floor, and on the way up as your back angle rises, your neck should follow

[@bencekovacs8726]

the reason he looks at the mirror is that, if you look forward your body wants to follow. It makes your body want to let forward, which you REALLY dont want to let it do. You want to keep as flat spine as possible as you mentioned. If you have the willpower to still watch out for this instinct while doing your max deadlift -> well go ahead do it as you said, you are right after all. But when you do something really close to your limits, you will have to focus on giving your best -> your shoulders and your back will do as it would instinctively. (=follow your look, fall forward, crouch whatever i hope you get what i mean)That is why he keeps his head up.(even if it is not a deliberate choice from him)

[@bencekovacs8726]

well his form is still shit considering his back is not flat AT ALL, but it's not the neck thing ruining it.

[@armancausevic2155]

I agree keep your head down and keep the body in alignment

[@skywarriorg2221]

Can confirm,got neck pain due to bad neck position

[@DimmyG1]

The neck should be in a neutral position, no bending backwards, good point!

[@alextator9015]

1:54 did your chest just wink at me? :P

[@tjsmith9449]

Tiddy jiggy

[@LazyChristy]

Lol

[@naturesause677]

I saw that shit too😂

[@villarrealmarta6103]

Alextator what was that?

[@DaRadioactivePanda]

HAHAHHA

[@jjaa123ful]

Guys no need to watch the video, here are the 7 exercises he mentions: - Bulgarian lunges -Bicep curls -Egyptian squat -Bottom heavy lat pull downs -Inverted press ups -The ‘Do you even lift bro’ interior rotator cuff -Yoga

[@petebrown3822]

Egyptian squat sounds interesting, is that where you stick your legs out wider so that you look like your squatting onto a pyramid?

[@BlackMamba-lt8oe]

Yoga 😂😂😂😂

[@einundsiebenziger5488]

How do Bulgarian curls and Egyptian squads differ from international or - insert your favourite country's denonym here - curls and squads?

[@cole2888]

@@einundsiebenziger5488 One’s Egyptian and the other’s Bulgarian. Simple.

[@FranciscoTorres-bh2om]

DAY 1 Bench press Dips Militar press Squats DAY 2 pull ups Chin ups Rows Desdlift

[@ahmedmoien6601]

Hello! Can please post a poster of these exercises, as one may get a print out & consult it during exercise.

[@erikhopkins9488]

I've watched two videos similar to this one that virtually said the same thing. Let's see what this guy says. Pull ups and Cleans weren't in the other videos BUT 5/7 were. Very informative.

[@serialcarpens290]

Pull-ups are the best back workout you can do.

[@darvin8616]

Gotta say, the sqaut is hands down my favorite exercise.

[@Basshubstudiosthurrock]

I've always struggled with the sqaut. Whether it's back sqaut, front sqaut, belt sqaut, hack squat, there's always something about the sqaut I struggle with. I sit and just think "sqaut, sqaut, sqaut, sqaut, squat" but my sqautting just doesn't improve 😢

[@ilooklikeyourmum1431]

what routine would be good for the 7 different exercises? all 7 every few days or split them up? complete novice here so any advice of anyone will be appreciated

[@joeholmes6272]

Ant Morris if you are planning going to the gym multiple days a week, then the most effective way I find is going three times a week and separating each session to either PUSH, PULL and LEGS. This way you can target all areas: chest, shoulders, tricep (PUSH) // Shoulders, back, biceps (PULL) // then a range of leg exercises for Quads, Calves, Hamstring and gluteus (focus on squats). This also gives rest days between workouts in order to give longer recovery time for muscle growth.

[@ilooklikeyourmum1431]

hi Joe thank you for replying. that sounds good, will do a split like suggested for about 2 months? see how that goes...cheers again

[@mcterb7142]

i would recommend full body workouts when you go every second to every third day. Simply because it is more efficient to workout some muscle twice a week than only once, while the total "amount" of exercise on this muscle is equal in both variations. Bigger muscles (especially glutes and squats) can take longer to recover than 2 days though. When you just start and completey destroy some muscle it can also be sore longer than 2 days. Don't hit a still sore muscle hard. There is much theory around. you gotta read and find out yourself.

[@Arman_Amjad]

83k back in 2018 - 5.7m in 2023, well done! 👏 keep up the good work✔️🍃

[@humanofearth7524]

Thanks bud! I’ve been getting to the gym at 3-4AM because I have no idea what I’m doing. I I just kinda walk around and inspect the machines. Give it a kick and a grunt and then after a few minutes move to the next machine. it’s much less embarrassing for me when no one else is there.

[@TheHololo1234]

Just a friendly warning to not copy his form for deadlifting as it may cause injury.

[@atomiser2003]

wondering about that as well, is it the way he leans back?

[@minners71]

You really shouldn't deadlift fullstop. The reward to loss ratio just isn't worth it. So many people with fucked backs from this one exercise.

[@pomey13]

@@minners71 no you should use sumo deadlifts. Much safer

[@albertg.5246]

The Head should extend the spine, so you look on the ground when your upper body leans forward. When going up you should be straight not leaning back, especially when leaning back very fast you can cause servere lower back injuries. - already have a titanium Plate in my spinal

[@roflstomps324]

@@minners71 Odd. Doing dead lifts is literally how I fix a sore back. I do them the correct way. Slow and steady like all my other exercises.

[@BW-hockeyfanatic]

Love this video, I’m training to be a personal trainer and I can confirm we learnt literally everything this guy has said, so props to him for accuracy 👍

[@alluarjundeeppatil3588]

You can't outtrain a bad diet... I learned that the hard way training so hard and having poor results. Then I started following the Agoge Diet, and I finally started seeing some amazing results.

[@JokkazArt]

Nobody cares about your fad diet

[@designerrd1286]

@@JokkazArt u prob weigh 300lb+ don’t u

[@huhwah5387]

@@designerrd1286 Or you don't need a fad diet to succeed. You just eat less and move more to loose the fat and eat more protein to gain the muscle.

[@ates423]

Eh. Eating calories at maintenance and consuming enough protein is more than enough

[@abdo19code]

Will Tennyson proved this wrong lol

[@runolistvelebitski2640]

1:52 Be sure to hit your knee as hard as you can to get maximum out of your training.

[@psibotfx5954]

i died mane

[@NahBra]

lmfao I knew someone peeped

[@Garzor]

LOOOL

[@erikdeboer4091]

bro😂😂😂😂😂😂😂

[@ZacharyLaid]

1) Incline Barbell Press 2) Barbell Rows 3) Squat 4) Pull UPS 5) Deadlifts 6) Military Press 7) Power Cleans Perform all 7. Each 3 sets of 5-8 reps. Watch how powerful you become in 3 months

[@chloee_404]

I'm new to doing this, how much is 1 rep and how much is 1 set?

[@luise5103]

1 rep is one time you do the exercise a set is the complete number of reps

[@icejumperke]

SQAUT. Please tell me how to perform this exercise?

[@ChineloBronzeado]

I ate my shoes now i hav a watermelon farm on my bathroom

[@MrDarrenNice]

@anythingnew I think Wezz was being sarcastic 😆

[@Ed-tc2pg]

Feet together, locked out knees, lift violently with the lower back and twist.

[@icejumperke]

That awkward moment when your level of sarcasm is so advanced, people actually think you’re serious..

[@jgarciainc]

😂😂😂😂😂😂

[@Th30597]

A pretty solid summary for begginers, even though some informations might be incomplete. Overall an interesting video though

[@Dcstagful]

This man made me realize how immature I am because of how I giggle everytime he says "nipple"

[@angelhunterzeta]

Lol nipple

[@SpaceMissile]

3:43 _giggity_

[@cristiancolon3609]

And butt

[@mylittlepitbull3143]

You made me giggle

[@Dcstagful]

@@mylittlepitbull3143 Always happy to help somebody smile ;)

[@zwarrior5596]

Watching this video makes me proud knowing i been doing my lifts and every day workout the right way for the last 10 years thanks alot love your vids keep motivating people

[@mytuberecap5346]

I've never done a "SQAUT" in my life, you got my attention.

[@flyrydagoon9419]

Best to work the pain now lol this my first and my legs on fire 🔥

[@BunnyAce]

@@flyrydagoon9419 yah sqautsjkjs are the best

[@thetennesseetravelers]

It’s a foreign version 😂

[@blakeeversgerd310]

Pfft. This dude don’t even sqaut.

[@jeffreyjohnson7359]

I used to do power cleans as a teenager. At 60, it looks like a trip to urgent care.

[@gavinholliday5459]

Although I need to practice what I preach, when doing a power clean, you should always drop down in a squat position at the same time the bar is “floating” in the air after you’ve pulled it up during the movement. It will allow you to get under the weight easier, and you’ll be able to clean more weight.

[@wwasdwtfcantmove]

That's called a squat clean and is a slightly different exercise.

[@plammo1775]

Yep, as @Kryslor says, you're describing a squat clean, he is demonstrating a power clean. I'm also a little curious that he has no hip movement in the clean but instead appears to rip it straight from the ground. That will only get you so far as you max out at the limit of what your arms can pull and your lower back can bear. A well-timed shrug (or second pull) and explosive hip movement will allow you to lift bigger weights and protect your lower back.

[@fortyseventen]

Nice work. You've figured out the Ying Yang nature of the body! Most in the industry don't realize it. Push vs Pull Extend vs Bend Close vs Open Push/Extend/Close is the same muscle family as is its opposite the Pull/Bend/Open group Cheers!

[@stormranger528]

What are the extend and bend? And open and close?

[@stormranger528]

What are the extend and bend here? And ope and close?

[@vpm6978]

I love this channel because of only two reasons 1) Best editing 2) body muscles science.

[@AyyLmaoTopKek]

I just want to reach out and thank you for the information provided. After I’ve watched this video, I completely changed my training program and routine. Especially I want to thank you for pointing out the barbell row and power clean, since nobody in my gym doesn’t do it. I’ve trained like that for two moths now and I’m already at my PRs on every movement and weights only go up every session. I’m in my best shape of my life now in mid 30s and this is only the begging

[@ptolemyauletesxii8642]

Definitely avoid doing shoulder presses behind the neck. You put your shoulder in an unnatural impinged position, and this can cause shoulder impingement problems. Trust me, you do not want this as it can become chronic, and it is quite debiitating for a number of activities, incuding things as mundane as driving or just sitting in a chair. I developed mine through playing softball (throwing is also an impinged position), but I avoid any lifting above my head, and when it flares up the tiniest little movements can cause flashes of pain.

[@alexconner6866]

Be sure to lead with the hips when squatting and don’t start with the knees bending as this can lead to not only knee pain, but prolonged injury.

[@guitarboy0211]

"SQAUT"

[@markfox7764]

That's a brave attempt at spelling 'Squat'. Maybe skip a session next week and read a book ;-)

[@Tibovl]

@@markfox7764 you moron. check the thumbnail of this video

[@Awad917]

Lol marky rlly thought he was all that

[@doanhaibui]

Lol marky the meaty head check the vid again loll

[@guitarboy0211]

@@markfox7764 Check the thumbnail genius

[@mr_jimbo2374]

Barbell Row Barbell/dumbell chest press Barbell squats Pull Ups (v shape) deadlift (vshap) shoulder press (sit or stand) power clean

[@stephenmason1028]

Reading through some of these comments is such a stark reminder of why some people don't even bother trying to be helpful, if this is the thanks you get. You'd think you had kicked a puppy in the face or something, it's ridiculous.

[@lawrenceporter3723]

Agree, how many times can people point out a spelling error. Get a life. Thanks for the good video

[@WhatsUpNG]

The thumbnail image says *SQAUT* instead of *SQUAT*

[@ducksy98]

SkrrrPoP Deny it’s a special type of squat

[@WhatsUpNG]

Azizjon Akramov Yeah, the budget editor’s squat

[@MorningMindfulness]

Sqauts aer my favirote exircese

[@MorningMindfulness]

Besdise daedlifts of cuorse

[@WhatsUpNG]

Charles Avery Weird how easy it was to read all that

[@pintoel]

Can you share a workout plan that incorporate all this moves? Do I need to do all of them in one single session or should I split them through the week ?

[@SohailKhan-mt5jc]

Split them through out the week. Use any of these giant exercises with multiple small & isolation exercise of the same muscle group.

[@somnus7959]

I’ve just started doing handstand practice, push-ups, some kind of pulling exercises off my bed, squats, and burpees. Been working for me so far.

[@MetalFan10101]

Threw my back out after the first exercise 10/10

[@cadenjohnson1137]

Not the excercises fault..

[@jackharper7002]

I watched this a couple days ago, I had to come back and comment after giving it a go myself. My old workout was two hours, it was essentially three circuits of isolated biceps, triceps, chest, back and abs, and legs was taken care of on a stationary bike. I felt good but never got a proper sweat on and really felt the pump. I did just six of these today (excluding the power clean just due to inexperience with the move) and the difference is night and day. Spent half the time in the gym, everything feels properly worked out, I was actually sweating! Compound Gang for life babey

[@baldwinzvapano3045]

Did them all in one day? Or you split them? If so how?

[@jackharper7002]

@@baldwinzvapano3045 honestly it’s been ages but it was kinda like: Every exercise I would do 4 sets of 10-12 biceps and triceps - 2-3 moves for each group, so hammer curls / standard curls / preachers, then push downs, skull crushers, rope extensions chest and shoulders was chest flies, incline press, decline press, and flat bench, and lateral raises, front raises, and shoulder press Back and abs was deadlifts, pulldowns , rows, crunches, sit ups, and planks Every session I’d do 30 minutes on the bike, so that was that there, then I’d be lifting quite heavy each set so taking a 3-4 minute rest between each set, so that’s about 18-24 minutes there. Then I was doing slow reps to draw out the burn, waiting for my desired weights to be free or for a specific machine which varied wildly, but on average I’d get there around maybe 12pm and be out by 2pm. It’s a bit of a reach in hindsight saying the workout itself was 2 hours as opposed to the time spent in the gym if that makes sense? But after having focused on compounds I’d find myself doing 2 lightish sets of accessories to warm up, then 3 sets of 10 compound movements with a 1-2 minute rest for half the time effectively. It definitely helped me to whittle down the time I spent there all in all, which may be a bit of an unpopular thing to say but I just didn’t want to spend ALL my time in the gym, you know?

[@InfamousCityboy]

Compound lifting is most definitely where it’s at cause I went from 70kg to 89kg in less then a year 😛

[@giacomobrambilla175]

Where is the fat? Ahahah

[@shinsuki8665]

Lmao It is 100% not muscle... you probably only gained like 8-10kg of muscle dude

[@beingawesomeisawesome9803]

Unclean muscle,sure, compound movement only workouts are a joke,you need to put some isolation exercises in there to really gain muscle

[@Bynasf]

@@beingawesomeisawesome9803 compound movements are definitely the best when starting out to build overall size and strength

[@closmasmas9080]

How old are you bro?

[@vasuchauhan303]

Very good video. Thankyou ❤

[@Lord-Vader-Lives]

Great video! This is really great advice. I have worked out for 15 years typically on a 3-4 day bro split. I am now 41 and time poor these are only 7 exercise I do. I have been doing these 7 for about 2 years on a 2 day split + lots of early morning cardio + surfing 2-3 times a week, I am in great shape and have shiploads of energy, you said it best 'simple, fast and efficient.

[@tylerposch4396]

I did only compound lifts last year and I went from a body weight of 155 to 170 at the end of 2020. Definitely recommend following this advice to anyone looking to bulk up 💪

[@flea5375]

what were your sets/reps or what sets/reps do you recommend?

[@tylerposch4396]

@@flea5375 Mind you, everybody is different, so take this with a grain of salt. I did mostly 4 sets of each exercise and I used weight loads that I could just barely do ten reps on per set.

[@flea5375]

@@tylerposch4396 thanks bud!

[@harvestingseason2725]

And you gained almost no fat at all??

[@tylerposch4396]

@@harvestingseason2725 I gained some, but eating well helped me limit the fat gain for sure. I'm just working out to stay in shape these days

[@tejayjayjay7921]

3 years ago I injured my back doing bent over barbell rows. The next time I tried was after 2 years and injured my back again. I visited a sports medicine doctor and he suggested to completely avoid it as it is a very bad exercise.

[@taykay2764]

How much weight did you have on the barbell ?

[@dazdestaonestockwell5085]

Tejay Jayjay bad form.

[@andyirwin3657]

Too much weight? Bad form? Did you use a weight belt? Give yourself adequate rest periods between exercises and reps? Something seems off about that I have been doing it for years and bent over barbell rolls have helped me with strength, size, and posture.

[@gtr3440]

Very useful .. Can you please suggest some exercises to strengthen the lower back .. I get pain in my lower back when I do dead lifts and barbell rows ..

[@Psykochon]

I advise doing abs from time to time, they work with many of these exercices but you need to keep a good balance between a stong back and strong abs if you want to maintain a natural and healthy posture (an extreme case of this imbalance could be developping a lordosis)

[@buhgingo2933]

Core is super important when it comes to these exercises

[@howl8605]

Lift heavy - build heavy abs. No need to do abs. No pro bodybuilder does Abs. Waste of time.

[@Psykochon]

@@howl8605 That works for most people but depending of your morphology you can still get imbalances that lead to bad posture and possible back pain. Lifting heavy on compound exercices build strong abs but often build your lumbar muscles even faster which can cause this issue. In short my comment was an advice to prevent injuries not an absolute rule, if something works for you there’s no reason to stop.

[@AbsoluteUnit1337]

@@Psykochon honestly just learn how to brace and your abs will grow no need for ab day

[@marcwesterink7742]

Great stuff, especially when time constraints prevent me from doing an extensive workout. This one saves me a lot of time. I also found out that using the right technique, each exercise becomes much easier and lowers the risk of injury. In general, back straight, butt out, chest out... And how it's shown in this video helps a lot. I guess abs require some exercise too though...

[@cleanphreak5103]

Hey there, abs are meant to be a support or stabilizer muscle group, not really a prime mover. The abs engage to maintain correct posture and spinal alignment.

[@strengthtraining1162]

Simply straight to the point with good, quality content.

[@harshdesai8974]

Bro did u build your muscle.with it ,its been 6 month

[@stevek8]

I would like to add one additional suggestion for bench presses, based soley on personal experience: Before lying back onto the bench, squeeze and hold your mid back muscles, shoulders together. Lie back onto the newly formed "table" of your back (the middle of your back, with shoulders squeezed together) and with your feet flat on the floor. Hold throughout the movement of the bar while digging into the floor with the heels of your feet.

[@mattmcdonald7112]

Perfect, without the squeezed shoulder you can eventually damage the shoulders, that platform alleviates the scapula movement and greatly improves bench press safety, good tip.

[@ronaldbaglien3457]

Gotta disagree with your dead lift technique. DO NOT crane your neck to look up. Keep it neutral. You keep your spine neutral and safe by packing the shoulders and engaging the lats (AKA "breaking the bar").

[@justingeorge7665]

Agreed.This guy will get u spinal injuries. That bar jerks forward or down your heading to the emergency room.

[@ironmountain7907]

Oh my god right?! I was like WHAT? How is this guy talking to us about technique when that’s like one of the first things you learn as a CPT.😂

[@PietMichaelPfaff]

Yeah and in the demo he does a quick jerking motion. Is that right?

[@w00tkid]

I waiting for one of you losers to try and correct his technique

[@ironmountain7907]

w00tkid he probably corrects *your* technique when you’re blowing him.