My Top 10 Exercises

[@BaldOmniMan]

Thank you for the shout out sir! This was a fun project to participate in

[@marshallsaplak2497]

Noble Natties Unite

[@smartsimplefit]

@@marshallsaplak2497 Indeed :D

[@negusmusic1796]

Imagine if Alan gave his hair to Bald Omni Man when he cut it off. He’d be Super Saiyan Omni Man

[@johnathankim3657]

A wild king has been spotted 🥂

[@watsonkushmaster3067]

​@@negusmusic1796 omg what did you created???

[@jcdenton2907]

My top 10: Dumbell curls Barbell curls Hammer curls Pinwheel curls Zottman curls Preacher curls Reverse curls Cable curls Ez bar curls Bench press

[@robschlegel5632]

For safety reasons, make sure you do them in a power rack.

[@Max-fh7ij]

Missing incline curls bro, I'd swap it out for the bench press

[@shayk4791]

brosciencelife enters the chat room

[@hsard]

"ah ah ah"... So funny, soooooo funny.... Wow...

[@JustATotalNerd]

Attaboy

[@hotmetalfab]

My top 10 exercises: 1) Do 2) Not 3) Move 4) The 5) Bar 6) B 7) e 8) l 9) l 10) hip thrusts

[@Jspec03]

You mean… fahves

[@dangerdave138]

🤣

[@jonnyrepsfitness]

Alan lies, here's his actual top 10 that he told me in secret: 1.) Conventional Deadlift 2.) Romanian Deadlift 3.) High Handle Trap Bar Deadlift 4.) Low Handle Trap Bar Deadlift 5.) Axle Bar Deadlift 6.) Stiff Legged Deadlift 7.) Sumo Deadlift 8.) Zercher Deadlift 9.) Lever Deadlift 10.) Rack Pulls There you go. Train UNTAMEDDDDDDAAHHH!!

[@NONO-hz4vo]

But what if we move the barbell?

[@unclemoneymoneyuncle8702]

@@NONO-hz4vo DO NOT.... MOVE.... THE BARBELL! Lmao

[@beyondmeaning]

1) Zercher Deadlift 2) Zercher Squat 3) Zercher Clean 4) Zercher Jumps 5) Zercher Uphill Sprints

[@John-cena6483]

Massive posterior chain incoming

[@jedkyle5873]

​@@beyondmeaning zercher uphill sprints sound crazy fun

[@strongwiseandfree]

I love how you're embracing the natural community that's been growing on KZbin. We've all learned so much from you over the years.

[@EnkiriElite]

Awesome man! Glad to see you participate in this. I love the list and I'm glad to see the front squat getting so much love too! I've always said front squats are one of the best upper back strengthening exercises in existence.

[@neversate]

Hi coath

[@jugheadsrule]

Surprised you have the gall to show your face on YT after Vegan Gains exposed your incompetence and gross dereliction in training and injuring a cancer sufferer.

[@nattyfatty413]

7:00 Starting Strength of all people have a presentation where Sully discusses how the energy systems aren't as distinct as people think, and it's the aerobic pathways that "feed" the anaerobic pathways. So better cardio = better strength training. Cardio creates gains. It's part of the reason why, for example, so many people observe that manual laborers tend to have a higher baseline level of strength when they start lifting

[@SLouiss]

Interesting point

[@Delerisk]

" Cardio creates gains. It's part of the reason why, for example, so many people observe that manual laborers tend to have a higher baseline level of strength when they start lifting" Really? Or is it because manual laborers tend to lift stuff all day which makes them stronger?

[@SSJBartSimp]

Don't tell Rip.

[@corbinhulsewe]

@@Delerisk manual laborers aren’t lifting extremely heavy weights in structured sets to near failure. Especially with modern machinery. They’re lifting and carrying kinda heavy things and mostly just being on their feet and moving all day long. That’s more endurance than it is strength though yeah their grip strength is usually gonna be really solid.

[@codycornell2212]

Also being able to do a wider range of things in different energy zones creates more work capacity and ‘recovery’ capacity. Obviously there’s a balance but at least a little bit of Z1-4 cardio in various doses is probably going to help most* people

[@DoctorMotorcycle]

1. Pendlay Row 2. Wide Grip Lat Pulldown 3. Spider Curls 4. Lateral Raises 5. JM Press 6. Seated Overhead Dumbell Tricep Extensions 7. Barbell Squat 8. Deadlift 9. Farmers Walk 10. Reverse HyperExtension

[@chjeltness]

14:48 "I used to do 5 sets of 20 reps. That's like- 100 reps." Underrated commentary 10/10 😂

[@chjeltness]

@Alan_Thrall get lost, scammer

[@TomEpQm]

Lunges are something I did when I first started working out but once I realized how much stronger I was getting by doing barbell squat I wrote them off. Fast forward about a decade later to several months ago and I throw my back out deadlifting for the first time after years of deadlifting without issue. To rehab (after getting medical care) I tried squatting in all variations and doing light RDLs to keep blood flowing to heal and rebuild strength but saw little to no progress. Then I started doing lunges and immediately picked out where the weakness was that caused the injury in the first place, am finally starting to see progress in recovering and the mobility in my hips is the best it's been in years. Moral of the story: lunges are more important than people realize.

[@F_Yale]

I like Alan because he's natty, honest and gives real good tips.

[@penumbramine]

im glad you mentioned lunges. i built most of my leg mass with reverse lunges. I think Ill always prefer them to squats. very easy to modify to emphasize different parts of the leg.

[@rico14]

Single leg exercises also carry over to athleticism better

[@penumbramine]

@@rico14 it is cool but im mainly going for hypertrophy and it seems the general consensus is that lunges arent as good for quads when compared to squats.

[@rico14]

@@penumbramine oh I see. I think as long as you can progressively overload it doesn’t matter too much, but I think squats are easier to track

[@lukasenberg3756]

Yeah i agree, lunges and Bulgarian squats are very effective. Running Uphill and leg isometrics are Killer too.

[@lukasenberg3756]

But it's still worh it to achieve good squat form.

[@bryansuperduke1290r]

Stopped training 5 years ago, and watching AT on KZbin. Bloody hell Alan’s changed! Planning to get back to training as I’m 58 years old and need to get back to it. So this selection will be the core to my routine.

[@staatsnoobNr1]

1:30 add to that , the person doing the machine is gonna be able to do more on it. I for one love barbell squats, and struggle on hacksquats ( kinda uncomfy )

[@thomastkach7467]

Been loving hanging leg raises and pushing ab wheel roll-outs. Still working on getting full-ROM on the ab-wheel from my feet, but we're getting there.

[@kylemckinney_22]

Running is insanely underrated when it comes to its impact on resistance training as well as daily activity. The amount of work capacity increase that I gained from running is crazy.

[@jacoblloyd2573]

Specific to weed out variations: 1.) Conventional DL 2.) Power Clean 3.) Front Squat 4.) Hack Squat 5.) Dumbbell Row 6.) Running 7.) Tibialis Raise (kettlebell or tib bar; doesn't matter) 8.) Jump Rope 9.) Weighted Pull Up 10.) Strict OHP All my favorites. It isn't perfect, but it'll keep me, personally, coming back consistently. Edit: Honorable mention to the archer pushup and typical bench press. I didn't have room, but love these for chest after I noticed that was missing.

[@bjiffy10]

Great list Alan. I do most of these exercises today. Hope you and your family are doing well.

[@leecourtney1225]

Solid list and glad to see a guy dismiss the BS lie that press-ups are somehow not awesome, plenty guys have got super muscled by simply doing push up variations, pull ups and deep high volume bodyweight squats. In terms of having some equipment (just a dumbell and a bench) I would add good old dumbbell pullovers, obviously primarily a lat exercise, but get some upper chest, tricep and ribcage expansion and excellent for shoulder mobility . Hardly ever see anyone do these anymore and get that a cable can be used but never feels the same stretch you get with the extreme ROM the OG can give

[@richardmurphy8350]

Deadlift Clean Bench press Push press Squat (any!) Pull up Running Skipping Sled pushing/pulling Backward 7’s (or plank variations with rotation)

[@jjhbball]

1) RFESS 2) Pull-up 3) Push-up 4) SL RDL 5) Sprints 6) SL Bounds 7) Squat jumps 8) Pogo hops 9) Hanging leg raise 10) Hamstring sliders

[@jacoblloyd2573]

lookin like a big time plyo list

[@tet2755]

Dude, you kind of just changed my life. Ever since I stopped doing Crossfit, I've tried and failed several times to do the Starting Strength NLP. I did have other things happen in the post-Crossfit years (having kids, primarily), but my lack of enthusiasm for lifting has been a big contributor to constantly failing. Your Top 10 overlaps with almost every one of my favorites. I guess I have been looking for justification to get off the Starting Strength path, and just go out there and lift weights and have fun. I like the Front Squat dadgummit! I'm going to go out there and do it!

[@Freynightwalker]

I just have to state how much I agree with one thing you state, Alan's way of presenting things is inspiring and I often feel like listening to him I have permission to work out the way I like. Yes, I know we don't need permission, maybe it is just reinforcement for doing what feels right when I workout. Great video! And comment

[@jamescanjuggle]

One thing ill always respect you for is considering the perspective of a father in your videos. Whether thats meal prepping or a top 10 list like this one. I dont see it mentioned enough in similar videos online.

[@atlaspowershrugged]

I knew you were gonna tell us to run, lol! Completely agree on the push press and cleans. Bodybuilders sleep on the hypertrophy benifits.

[@mindfuldrone]

Thanks for joining in this with your usual bluntness and energy.

[@chrischairamonte1064]

Alan Thrall top ten exercises . # 1 High bar back squat #2 Front squat # 3 paused hight bar back squat # 4 low bar back squat # 5 paused low bar back squat # 6 tempo squats # 7 Zercher squats # 8 over head squats # 9 power clean # 10 Front squats again with honorable mention to goblet squats for beginners.

[@vinc1074]

1. Hack squat 2. Leg Extensions 3. Neutral grip lat pulldown 4. High to low cable lat lows 5. Hammer Strength Incline Chest Press 6. Cable laterals 7. Hammer curls 8. Tricep cable pushdowns 9. Seated calf raises 10. Leg raises

[@strongwiseandfree]

Really helpful explanation of the push press. I've been doing all my overhead work BTN lately, but now I'm thinking of adding push press back in.

[@jacoblloyd2573]

yeah this vid is all it took to get me outta the strict only mindset..gonna do it tomorrow

[@shiverr1337]

1. Squat 2. Bench press 3. Deadlift Big 3. 4. OHP, especially strict press 5. Front squats or FS variation, like SSB front squats 6 Some kind of row, I would say seal row works the best 7. Face pull 8. Walk of shame 9 PSOAS march 10. swiss ball curl

[@Deondre_Clark]

ENJOYMENT! So many people skip this as being important. If you're going to make it to being the jacked old guy in the gym you better enjoy what you're doing

[@domepiece11]

YES, FRONT SQUAT. You are spot on with the clean and push press. Also, seeing you cut through the grass is funny. I still fear stepping on grass after the Army. 😂

[@jacoblloyd2573]

preach it brotha

[@Mierdapinchadaenunpalo]

The "run up the hill" at 7:02 with an Iron Maiden t-shirt was a nice pun.

[@pacoside1092]

Yo Allan, I just did Push Presses for the first time, after doing quite a lot of Strict Standing OHPs. Wow. Extremely enjoyable and today my front delts are absolutely blasted. I also can feel some soreness from the tip of my fingers to my knees. Thank you big time on this one.

[@domepiece11]

Great for the calves too.

[@urgamecshk]

Same here. I haven't done it in a year and did again on Tuesday for the first time. If you treat it as an overload eccentric instead of a strict shoulder trainer it's easier to do. Even just 10% more then your strict OHP but done with a slower eccentric is much more work.

[@Inverse236]

I think the only thing I would add is the some kind of horizontal row. I think it's an indispensable exercise for your back. I could maybe even argue for it to replace the deadlift.

[@randykandle8622]

You had me , until last sentence

[@Inverse236]

@Randy Kandle I think the deadlift is a negotiable exercise for those who don't enjoy it as much. I feel as though having a vertical pull + horizontal row could cover most of your bases for your back physically. Taking into account, they would be paired with the other 8 exercises on the list. For me, I'm a massive fan of deadlifting in general, so it would be on my list. Just saying there could be an argument for it

[@randykandle8622]

@@Inverse236 I guess I don't disagree entirely. Deadlift is not indispensable . You can hit all the same muscle groups , usually with more movements overall though. I think where it becomes more indispensable is when looking at it as a basic human movement pattern.

[@Inverse236]

@Randy Kandle I can agree with that. Hence why thankfully, in real life, we aren't restricted to 10 exercises, haha. Nice discussion with you man!

[@randykandle8622]

@@Inverse236 absolutely. Great talking to you too , brother. I'm off to gym right now. Happy Friday

[@Campaigner82]

You look different since the last time I saw you (two years ago). I was dead certain it was gonna be strength training exercises and nothing else. Then you mentioned Cleans(!). As a CrossFitter I was stunned and amazed. A high profile guy like Alan Thrall does them as well! 😮 Running was the second surprise. Nice to see.

[@McGrath435]

Here's my list: 1. Back Squat 2. Conventional deadlift 3. Bench press 4. Weighted pullups/chinups 5. Barbell row 6. OHP 7. Glute ham raises 8. Forward/reverse sled drag (varied distances/speeds/loads) 9. Farmer's carry 10. Hip thrusts Honorable mentions: weighted dips, face-pulls, rear foot elevated split squats

[@tv26889]

Yours is better than Alan’s. Bench pressing and rows should be higher priority than overhead pressing and pull-ups. They involve more muscle.

[@beburs]

@@tv26889not necessarily, you could argue the row only involves the lower back more. OHP is definitely better than bench presses and works as much muscle if not more

[@tv26889]

@@beburs Pull ups work the lats. Rows work the lats and upper back. OHP is a front delt and tricep exercise. Any type of bench press is a pec, delt, and tricep exercise. See the advantage?

[@tv26889]

@@beburs I’ve found as an advanced lifter the Bulgarian Split Squat with dumbbells to be more valuable for lower body compared to squats because it works the lower body more directly.

[@ericreed2064]

I only goblet squat and it has done wonders for my legs and my core.

[@NRRLavallee]

Totally agree on loving push press. My strict press feels so much stronger and more stable when I've included it in my programming.

[@MelanieSakowski]

I greatly appreciate any professional who supports that there is no “best way” to do anything. Big ups ✊🏻

[@cshirle3]

1. Kettlebell swings 2. Bodyweight rows 3. Push-ups 4. Goblet squats 5. Pull-ups 6. Dips 7. Lateral raises 8. Leg raises 9. Running 10. Bicep curls for vanity

[@kurtfranklin2680]

Nice list. KB swings and body rows.👍

[@viogent0063]

Thanks for this. I just found your channel and am extremely grateful that I did. Spotting a Power Trip shirt was also a great bonus 🤘

[@elijahwilson1422]

I like holding my arms out and spinning to the right, it straightens amd strengthens the shoulders and spine, helps balance, stability and is easier on the knees than running.

[@farhanhussain_]

Alan, your list is better than the lists provided by some others. Your list has better carryover in real life. I don't have any top 10s, but I particularly like conventional deadlift, high bar squat, push press, weighted pull ups, and Farmer Walk. These are my top 5 actually. And these are 90% of my training.

[@pickles_]

Thank you! Definitly gonna include front squats and push presses in my routine

[@jbbronshtein]

Out of complete curiosity, I wondered how you could create a program exclusively out of these exercises. Rather than doing the thinking myself, I simply asked ChatGPT what it would create, giving it discretion on repeating exercises if necessary and how many days a week to train. Not that I'm saying this is the best way to do it but it seems an interesting start to play around with: Day 1: Strength Training Front squat: 3 sets of 5 reps Deadlift: 3 sets of 5 reps Hanging leg raises: 3 sets of 10 reps Pull-ups: 3 sets of 8 reps Push-ups: 3 sets of 10 reps Day 2: Cardio Running: 30-45 minutes at a moderate pace Day 3: Strength Training Push press: 3 sets of 5 reps Lunges: 3 sets of 10 reps per leg Farmers carries: 3 sets of 50-100 feet Pull-ups: 3 sets of 8 reps Push-ups: 3 sets of 10 reps Day 4: Cardio Running: 30-45 minutes at a moderate pace Day 5: Strength Training Cleans: 3 sets of 5 reps Deadlift: 3 sets of 5 reps Hanging leg raises: 3 sets of 10 reps Pull-ups: 3 sets of 8 reps Push-ups: 3 sets of 10 reps I found it odd that, out of all heavy exercises to repeat, it chooses to repeat deadlift twice, rather than say push press. It does seem reasonable, however, to repeat pull-ups and push-ups three times, although I'd personally set much higher volume, particularly for push-ups, but should generally use discretion based on the lifter. As a first modification, I'd be inclined to remove one of the deadlift days or at least change one of them to a deadlift variation. Also, you could vary the running as Alan suggests, e.g. one day do intervals, the other steady moderate pace.

[@zoranagavrilovic9403]

Interesting! Thank you for the idea

[@peterdearborn]

Ha! This is a fun idea. Definitely wouldn't start my program off this way, but I totally agree on the deadlifts. I do 2-3x a week for them, but one is a much lighter variation (RDL) and another is a lighter lower volume day. I definitely wouldn't do 2 equally intense deadlift days of that variety.

this actually legit af program

[@derrickkelly4745]

Cool program. Season to taste.

[@neverendingweekend]

Alan, I’ve been away from your channel for a while, but I’m back! 😊 You, my friend, look different! 👍

[@kylelifting]

Answer in split format for people looking to improve their physique and strength! 🎁 Day 1: Push 👊 1. 3 sets of 8-12 reps to failure- Lateral Raises 2. 3 sets of 5-10 reps to failure- Pec Fly 3. 3 sets of 5-10 reps to failure- Weighted/Assisted Dips Day 2: Conditioning 🦶 4. Run 1 mile or for 10 minutes 5. 3 sets of 8-12 reps to failure- Cable Kneeling Crunch Day 3: Pull 💪 6. 3 sets of 5-10 reps to failure- Weighted/Assisted Pull Ups 7. 3 sets of 5-10 reps to failure- Barbell Rows 8. 3 sets of 5-10 reps to failure- Curls Day 4: Legs 🦵 9. 4 sets of 5-10 reps @ RPE 9- Squats 10. 3 sets of 5-10 reps to failure- Leg Curls Repeat while tracking sessions, aim to increase load in given rep ranges overtime... 😁 Eat a lot of protien and eat in a deficet or surplus of 100-500, based on goals! ✔

[@ChasingChevy]

1. Zercher Squat / Front Squat 2. Deadlift 3. Strict Press 4. Tire Flips 5. Tire Slams 6. Farmers Walks 7. Bike riding (Specifically, mountain bike trails, or BMX at a pump track) Pedaling, pumpin' and jumpin' 8. Gymnastic rings static holds 9. Weighted Pull-ups 10. Pistol Squats Honorable mentions to sled pushes / pulls and rucking. I came back from like a solid 10 year hiatus from consistent lifting, did a lot of bike riding and lost a lot of muscle mass / strength. About 8 months back into lifting using mostly the above listed exercises and I'm in better shape now than I was at 25 when I stopped lifting the first time.

[@dwightmoto]

Love your list. I prefer split squats over lunges. Mounting biking over running. Preference. Recently have been doing close grip curl bar incline bench. Yes, sounds ridiculous. Triceps burn.

[@nathanmiller1]

Nice list of exercises from someone like Alan with a strength athletics background. On the other hand, I could imagine someone who has a strictly bodybuilding background would have cable machine stuff in their list, like lat pulldowns and cable rows.

[@kurtfranklin2680]

Top ten Behind the neck press Ring pull-ups Dumbbell Pullovers Shrugs neck bridges High bar back squats Romanian deadlift Walking Face pulls Push-ups

[@jacoblloyd2573]

that walking and push ups are VERY underrated nice bro

[@odu2014]

Very good list overall. I prefer back squats over front squats, I feel like they make me stronger. But I always do front squats as an accessory anyway. I love power cleans, and I LOVE that you including running as well. Kind of surprised you didn't have any rowing movements on here though. Those would've been on my list instead of hanging leg raises. And I know that farmer's carries are great but I just don't really do them. Maybe I'll find some way to add them in my routine in some way. Overall great list though.

[@drdiscostu]

Enjoyment massively underrated. I love jerks. I get excited by clean and jerk day. And I hate running

[@NemanjaNislija]

Here goes: 1. Squat (LB/HB/Jump squat) 2. Deadlift (conventional) 3. Pull-Ups/Chin-Ups 4. OHP/push press 5. BB Rows 6. Bench Press (regular grip + close grip) 7. Weighted planks 8. Lateral raises 9. Husafell/Sandbag carries 10. Calf stuff I added variations on some points, just because if you have the equiment/time to do the basic exercise, there's nothing preventing you from doing a close variation.

[@RealAndyOriginal]

I like it.

[@ohno6096]

Interesting. I don't train my calves😅 why are they on the list for you?

[@benironside1264]

That’s not 10 though is it. By your rule my top is: 1 - chest exercises 2- shoulder exercises I’m at about 50 already …etc 😂

[@codycornell2212]

Love the list. As primarily a middle and long distance runner this list is actually pretty similar to mine if I had to make one. Assuming we can put hex bar DLs in the deadlift category lol

[@rbarreira2]

Hex bar deadlifts are superior for most people, as they're easier and safer. Greg Nuckols wrote a nice article arguing that.

[@codycornell2212]

@@rbarreira2 They're also much more running specific

[@Rabidhotdog]

big on running!! huge tip, try and find a song that has a beat that paces your running. Makes it super easy to zone in and its fun!!

[@NoahSkinner-x7u]

1. conv deadlift 2. rdl 3. ssb squat 4. lunges 5. head supported db rows 6. pushups 7. farmer carries 8. overhead press 9. ghr 10. pendlay row

[@rosiecampbell617]

Deffo the big three. Squat Bench Deadlift RDL hip thrust Barbell row Db row Pull up Chest fly Shoulder press

[@kozmo7]

Always a good day when Alan uploads Anyone have a link to Alec and his list?

[@rynfear]

1. Deadlift (w/ all the variations that exist: stance, hand placement, grip, height of bar, ROM, tempo, pause, bands, chains, belt, straps, dynamic effort, type of bar/dumbells etc.) 2. Loaded Squat (w/ bar placement, stance, ROM, tempo, pause, pins, bands, chains, belt, type of bar/dumbells, etc.) 3. Press (w/ change of angle, i.e., standing, seated, inclined, flat, declined, etc., stance, hand placement, grip, ROM, push press, tempo, pause, pins, boards, bands, chains, slighshot, belt, type of bar/implement/dumbells, push-ups, dips etc.) 4. Pull (w/ change of angle i.e., vertical, horizontal, inverted, inclined, declined, etc., hand placement, grip, ROM, tempo, pause, bands, chains, belt, bar/implement, etc.) 5. Conditioning (aerobic, anaerobic, ATP-CP, i.e., jogging, running, sprinting, swimming, cycling, sled push/pull, carry, etc.) 6. Power/Jumping/Plyometric (clean/snatch: power, hang, high pull, etc., stance, hand placement, grip, height of bar/box, ROM, belt, straps, bar/dumbell/implement etc.) 7. Abdominal Training including Torso Rotation/Twisting (i.e., ab roller, leg raises, sit ups, crunches, Russian twist, cable rotations, med ball twist, etc.) 8. Foot Rotation/Pivoting (this can be acheived superfluously through other exercises I've listed, but depending on activities or sports it may be necessary to implement loaded or unloaded pivoting drills) 9. Grip Training (i.e, heavy holds, carries, or more specific hand strengthening implements If grip is lacking for deadlifting and pulling) 10. Neck Training (again, depending on activities or sports that are high contact or combat sports it may be necessary to incorporate specific neck strengthening exercises)

[@xGatorchomp28x]

"Gas-Station Ready" 😂 I'd also like to add Swimming as an important functional movement (and a fun/dynamic one!)

[@jacoblloyd2573]

That's one idiom I've never heard

[@nathanbateman4255]

Mine would be: - Bench - OHP - Stiff Legged Deadlift - Back Squat - Weighted Pull Ups - Barbell Row - Running - Loaded Carries - One arm snatch - French Press (weird one, but they have been incredibly helpful for me) Pretty standard list. I could include some bodyweight stuff and core stuff (gymnastic style stuff was an important base for me, front lever, l-sit, etc) but I decided to focus more on hypertrophy and strength. One arm snatch is my preferred explosive movement. Can be done with a dumbbell, barbell, or kettlebell. I find it is the easiest to do technique wise, and it doesn’t hurt my wrists the way cleans and heavy barbell snatches do. These lists are obviously very personal, so my history of wrist injuries from boxing and mma absolutely effected a few choices. Loaded Carry is a cop out answer as there are so many variations. I like suitcase and bear hug styles best.

[@nightowl_73_-_Muscles]

1) lower body push: some sort of a squat 2) lower body pull: some sort of a deadlift 3) (upper body) horizontal push: some sort of a bench press 4) (upper body) horizontal pull: some sort of a row 5) (upper body) vertical push: some sort of a shoulder press 6) (upper body) vertical pull: some sort of a pull-up / chin-up 7) some more (isolation) work for the triceps: some sort of a triceps extension 8) some more (Isolation) work for the biceps: some sort of a curl 9) running 10) swimming (medley = all four strokes)

[@honchpoloma269]

Man, thank you. I needed to hear this. I’m 34 and since gyms closed in 2020 I’ve been slacking at the gym big time. I’m in the worst shape of my life but it’ll only get worse if I keep blowing my health off

[@KrinkelsNG]

Push Press is fun af. Might be my fav upper body workout these days.

[@waynemccormick4773]

I'm glad you listed enjoyment. The best exercise is the one you WILL DO and will do LONG TERM. By the way, what are your thoughts on the clean and press? I like it because its one of the most comprehensive and i find it fun. Distance running is my primary fitness activity, and I'm recently retired from the Army so I'm down with pushups and running. I'm glad you included them. I'm glad you said they were foundation which is what I think I tell people. I'm also glad you included farmers carry which I came to too late in life.

[@jacoblloyd2573]

ya know I realized from your comment that the only two things I did to achieve any level of fitness was RUNNING & PUSH UPS. For 7 years I have done long distance, and it enabled me to complete two marathons. I need to go back to the training like that, but it wore out my tibialis tendon. Forget all the fancy gym equipment... run and do push ups, even add some pull ups to that because it wasn't until later that I got my captain's chair to do pull ups on. You sir, doled out sage advice. Resonates with me Edit: I was fat and overweight so running was my solution. Now, I'm not... the marathon goal gives you something to strive towards

[@dsandwich12]

Used to watch a lot of your videos, been awhile. Looking much healthier and better nowadays.

[@officebyjustin]

I have a strong love/hate for front squats, because they feel great and work extremely well, but I'm soooo weak comparatively, and the numbers get in my head.

[@imitatsiya]

overcome the number chasing and obtain big leg gains

[@paavoilves5416]

@@imitatsiya I did 6 weeks of front squats, 5 sets of 8 reps at around RPE 8-9, lost leg size and strength :( But I guess that if I just became really really good at front squats, it would probably make me grow better... It's a hard exercise to perform and it's hard for me to really load the legs, compared to back squats and leg press for example.

[@farstrider79]

I've got some long ass arms, so there awkward for me. Goblet squats work well for me, but I'm not a "heavy" lifter.

[@pretty_flaco]

at the end of the day, its a hip/knee/ankle flexion movement… like every other squat… choose the one where you have proper technique and rom

[@etrephesm]

@@farstrider79 Same, im 189 cm with 198 cm long arms. I put the bar on my shoulders, and cross my forearms over and place my hands on the top of the bar. It puts alot of emphasis on shoulders; but its better than the wrist pain from having long arms

[@Jimmyjimjum]

Solid list, always been a front squat fan too, they were all I could really do for a couple years on my home weight set as I didn't have stands, so had to learn to clean too and do more ohp and push press and push-ups than bench stuff, although I do love a bit of bench and back squat etc..do it all I guess :)

[@jacoblloyd2573]

doing a clean for ohp is so satisfying!!

[@Jimmyjimjum]

@jacoblloyd2573 it seems to make the pressing easier too!

[@halfunder9712]

My favorite 10 are Back squat Deadlift Standing Shoulder press Bench press Lat raise Barbell row Farners walk Back extension Calve raise Some sort of curl

[@halfunder9712]

I unironically think calve raises are one of the most important exercises. Mostly due to the fact it helps increase my ankle mobility for quad training

[@valdeits9250]

The explanation part was the most important bit of the video. Loved it

[@uroskovacic2469]

my list 1-hack squat 2-rdl/romanian dl 3-barbel bench press 4-incline dbell press 5-lateral raise 6-pullaps 7-T-bar rows 8-tricep press down 9-skull crushers 10-bicep curl

[@saucyg6371]

This is a pretty solid list, kinda surprised me as someone who isnt a frequent viewer

[@DibendhuGupta]

Thanks for providing this important information, I learned a lot from it and will try to add it to my routine and improve myself. Thank you🙏

[@nattyfatty413]

Before I watch the video, based on the thumbnail I'm gonna say: 1. Squat 2. Squat 3. Squat 4. Squat 5. Squat 6. Squat 7. Squat 8. Squat 9. Squat 10. Crunches

[@innovatixn99]

10. Crunches + squats *

[@sman53]

The squat is the king

[@johnrobinson4445]

I have found the Front Squat to have a much more immediate effect on my quads than the back squat. My legs are long relative to my torso. Push-press: I, too, have found it more effective than strict presses. Good for breaking through a plateau.

[@jacoblloyd2573]

Join the front squat club my dude. Back squats are a nightmare for me because of my long legs, and I've only done front squats. That leverage is real.

[@porterhowland8655]

Thanks Alan! Great video. I would also add dips to the body weight exercises as the third movement in the trifecta: pull ups, push ups, and dips (parallel bar exercises) plus endless variations.

[@healthystrong1]

Nice video. My favorite exercise is pullups and pushups. I like the convience of just training at home.

[@halloweentimemachine]

So much 100% support on running as a critical part of fitness

[@AcidDeathRitual]

I feel like it's a little lame or tame, but I love dumbbell french press. Never fails to really light up my triceps in a great way especially at the insertion point. Giving the weight a little forward tilt at the top also gives it that extra something.

[@adammeade2300]

"Sprinting is to squatting what push-ups are to bench press." I like that, and am inclined to agree. I'm 42 and just started strength-training proper a couple months ago, but I come from a martial arts background and have done plenty of running, sprinting, and push-ups. For my first months of strength training, I just focused on Rippltoe's protocol (with the addition of pull-ups and hanging leg raises). When I finally went for a run, I felt super stiff. Since then, I've started implementing more pragmatic "active recovery" strategies. I try to spend some time shadow boxing or hitting a heavy bag to limber up my elbows, hips, and shoulders. Running has been the best, though. I go for shortish runs...like 2 miles...starting at around a 9 minute pace. When I'm about 1/4 mile from the end, I'll start lengthening my stride slowly but intentionally. I try to finish the last 50 meters or so with an all out sprint. With this strategy, I can feel everything losening up. I can also feel how my sprinting capacity has improved from the strength training. They're very complimentary exercises. I was a mad fast sprinter in my youth and, while I'm certainly not as fast now as I was then, I'm starting to really enjoy that feeling of putting the petal to medal on that last stretch of my runs. Makes me wonder how fast I could've been if I had applied some proper strength training in my youth.

[@Rico24337]

Such a well-produced video. I especially loved the Shankle worship. The videos from that gym back in the day were one-of-a-kind 👌

[@robertcrompton2733]

One other observation about pullups/chinups: I find curls to be the most tedious exercise known to man, so pullups/chinups are my main bicep exercise

[@etrephesm]

Curls are so dumb. Pointless excersize. I just wanted to see how much i could strict curl the other day for shits and giggles, 45 pounds was pretty easy. Biceps are used in so many excercises, i curl more than the bodybuilder guys at my gym

[@mastodon24]

I don't think that I would change your list in any meaningful way. However, I have been doing weighted dips every week for the past 17 years. They build a solid foundation and can be performed... in a lot of places (two barbells in a squat rack, saw horses, two Honda civic trunks parked back to back...). Although they could also be considered an "extreme angle push-up"

[@Amivgr1]

This is the best best exercises video ive ever seen. Stroke of genius to throw in running 😊

[@championchuck777]

1.Low-bar Squats 2. Deadlifts 3. Bench Press 4.Standing OHP 5. Close Grip Bench Press 6. Good-Mornings 7. Glute Bridges 8. Barbell-Rows 9.Dumbell Hammer Curls 10. Standing Overhead Extensions

[@jonathanwright5042]

1 squat 2 deadlift 3 pullup/lat pulldown 4 bench press 5 overhead press 6 hip thrust 7 barbell (or any) row 8 running 9 rowing 10 machine crunch

[@josephparkes6412]

Plz make a video about push ups. They brought me so much progress when I was a noob but once you get to being able to do sets of 20-30 I find them too unpleasant to push with any real intensity. Like what’s the best way to load them to keep them in the 10-15 rep range? Or would you do a RP style: put them at the end of a chest day to failure

[@rbarreira2]

Do harder variations. There are plenty of calisthenics KZbin channels showing progressions from pushups.

[@batanker3953]

1. Conventional deadlift 2. Back squat 3. Bench press 4. Strict Press 5. Cleans/clean and jerk 6. Push up 7. Pull up 8. Inverted row 9. Running 10. Ab roll out.

[@benbergy388]

Watching this rekindles the desire I felt to do an SDA as a body bearer after I visited Arlington

[@jnbovee]

My list: 1. Flat bench press 2. Lat pull down 3. Barbell Front squat 4. Conventional deadlift 5. Barbell overhead press 6. Sprinting intervals 7. Chest supported machine row 8. Bodyweight dip 9. EZ bar spider curl 10. V-bar cable pulldown 11. Burpees 12.Elevated landmine hack squat No particular order and was very off the top of my head.

[@BareStrength]

Auto captions at 0:00 is pretty fun

[@tomjonesfitness]

Thanks for the list, excellent choices (with the logic), I'll include a couple in my workouts!

[@rossinverted]

1) Weighted Pull-ups 2) Weighted Dips 3) Barbell Bulgarian Split Skwats (really like front squats) 4) Weighted Nordic Hamstring Curls 5) Sled Drag (w/ lateral variation) 6) Sprints (400m - 800m repeats) 7) Cable Rows 8) Cable Pushdowns / Depth Drop Push-ups 9) Push Press / Hanging Leg Raise 10) Cleans / Bridges Definitely a hard list to make. Ignored kettlebells, strongman, everything! Gahh

[@58jkm29]

Nice Death shirt. The older bands' logos were so much easier to read. Obituary also has a pretty easy logo to read.

[@migiligayo7012]

I absolutely love this list. Your videos have always provided me with the structure I needed to establish a good baseline of strength!

[@sidneyhymes5512]

Omg, LOVED the boy doing push-ups!! Well done!!

[@madspet9106]

I used to be all-in on basic powerlifting stuff. But lately I've been getting into bodyweight exercises, and reading about how soldiers train by doing tons of push-ups, pull-ups, running, and stuff like that over the course of the day, every day. I was never as interested in aesthetics and prefer to just have a functional physique, and I don't think anyone would deny that soldiers tend to be fit as fuck. But the fact that they are so strong while often focusing on what the fitness world would call "endurance" training is interesting to me. It seems like with most real-life physical work, your endurance and stamina are among the most important physical qualities, and strength comes as a side effect of doing such a high volume of difficult physical work. Soldiers don't get tested on their one-rep max deadlift, or on whether they can bench 300lbs, they get tested on things like how many push-ups they can do with consistent form without stopping, or how many miles they can march while wearing several dozen pounds of gear and carrying a rifle. Herschel Walker used a similar approach, doing hundreds or thousands of reps with basic bodyweight exercises every day (along with athletic activities like football and even dancing). And he was pretty damn muscular on top of being fit.

[@kayodoubleu3310]

I was Soldier for 12 years. Almost Noone there is strong nor fit. There are a few good runners but they are lacking strength. The other category were the ones doing strength training. They were much better soldiers overall and were capable soldiers overall. Much better than the runners in general. No soldier got strong from doing pushups. Of course you could build good stamina but still in active duty the guys doing strength training were better overall. I was sadly in the bodyweight training camp back than. I fell for exactly the same BS like you do now. I also thought that soldiers are fit and strong and I wanted to train like a soldier. Wasted 12 years of my youth. Now trying to catch up in my late 30s.

[@madspet9106]

@@kayodoubleu3310 Well I think that kinda goes against a lot of what I've read and heard online and in real life. The common thread in what I've heard is that guys with lots of muscle when they start in the military tend to have poor endurance and end up slimming down at least somewhat, because a big muscular Rambo or Arnold-like physique isn't sustainable. But I haven't gone through anything like that personally so I'm not gonna claim that you're wrong about your own experiences. I should also stress that it's not like I'm doing regular push-ups and nothing else. I followed a calisthenics program a while back that has taught me a lot of bodyweight movements (such as tougher push-up and squat/lunge variations) that are very effective for building strength and muscle, so I'm incorporating those alongside the higher-volume work with basic movements. It's been working for me so far, otherwise I would have stopped or at least drastically altered my approach by now. I've already confirmed for myself that bodyweight work can be very effective for getting bigger and stronger even after you've mastered the basic movements, and now I'm combining that with other stuff to improve my stamina and muscular endurance (which are my two biggest weakpoints). Taking cues from how soldiers train and prepare for fitness tests and whatnot has helped with that so far.

[@RexLabalan]

Ooh. Cleans? I dunno if I can do it, but I'll give it a shot.

[@mauri_andres01]

Referring to running, I cannot emphasize more how running made someone feel lighter in his own body. It's a natural movement and of course can cohabit with lifting. Heavyweights are awesome, but athleticism cannot be overlooked.