The ONLY 7 Exercises You Need for Mass! || UNLEASH YOUR NATURAL POTENTIAL

[@ScottHermanFitness]

Maximizing your muscle building potential is all about exercise selection. Stick with the movements that have been proven time and time again to work and train with them often! (1:06) 67% Faster Chest Growth! ONE PERFECT EXERCISE - muscularstrength.com/article/Grow-Chest-Sixty-Seven-Percent-Faster-Exercise (3:22)- Toss a pair of “Squat Wedges” in your gym bag! Use code MS10 for 10% off the entire site! - ironbullstrength.com/products/squat-wedges?ref=scott (7:43)- Meal Plan / Macro Calculator - muscularstrength.com/mealplan (7:26)- Icon Meals - athlete.iconmeals.com/2379.html MS10 (10% OFF ORDER) SAVETIME (Free Shipping)

[@Reppintimefitness]

Hey Scott I lost 60 pounds this year and got Naturally shredded can you please critique my physique

[@anthonyzinna4936]

@@Reppintimefitness Dude that's awesome!! I lost 40lbs since April this year. Only gained a small amount of muscle though. Started mass gaining phase 4 days ago. Keep it up bro!

[@sudiptasarkar4438]

Scott I wish you do something about ur facial fat & look how you were looking at your 20's

[@kianabolik4065]

I wanted to ask you something First of all thanks for all the great content. I recently started my youtube channel about fitness and was wondering if you could give me some tips about online business and how to grow on youtube. Thanks

[@joshuahoffinger7945]

I am crippled and I still would rather off with my... than have your weird non muscular looking flat tiny body that's all feminine if you are the example of a tapped out body "which I strongly doubt" than we should all give up building muscle now

[@jaakkosalomaenpaa4404]

1. Dumbbell bench press 2. Chin up 3. Front squat 4. T-bar row 5. Barbell overhead press 6. Reverse lunge 7. Dips Remember to also eat well

[@sacriste]

Hero

[@devdurgapal8079]

Thnx

[@ਪੰਜਾਬੀ-ਸ4ਟ]

No chest and exercise work for chest

[@sacriste]

@@ਪੰਜਾਬੀ-ਸ4ਟ number 1

[@ਪੰਜਾਬੀ-ਸ4ਟ]

@@sacriste don't work for chest

[@mohammadharisfahim6614]

The genuine YT fitness influencer with all natural gains. No insane juiced up mass mile up or exotic exercises.

[@sussybaka4276]

Exactly he gives the best advice for natural lifters and doesn't overcomplicate it like crazy unlike other influencers

[@lindyswing4368]

But whats with the acent ?

[@Roadside121]

@@lindyswing4368 does that really matter? just an ascent. we watch for the content not the ascent. go watch english lesson channel for ascent

[@lindyswing4368]

@@Roadside121 its a joke man

[@ZxDaddyTwizz]

@@lindyswing4368 how is that a joke exactly? Jokes are supposed to be funny if you didn't realize?

[@patrickjulius7352]

My 7 for more joint friendly gains: 1. Floor press 2. Weighted suspension push up 3. Zercher squat 4. RDL 5. Neutral grip pull up 6. Meadows Row 7. Lat and rear delt raises.

[@ScottHermanFitness]

that's a very nice list as well!

[@EdgeOfNowhere2024]

The floor press is a very under rated often overlooked lift .

[@MrWedras]

When i saw the front squat I said to myself "fuck you Scott" and then he said fuck you. Thats why he's the best

[@sussybaka4276]

Scott Herman is one of the most legit fitness influencers out there because he doesn't overcomplicate everything and encourages efficient training, thanks for this

[@TaylorMMontgomery]

There is no person on KZbin that gives more LEGIT information away for free then Scott. People just listen to him, stop watching a bunch of other videos and just go to the gym. You will see results - I'm proof! Love you pal!! Keep making great videos!

[@rasalresid9147]

Great exercises! I am already doing something similar, and will try to add the rest of these exercises for sure. Btw I always thought I was eating enough and was disappointed because my weight stagnated. Then I got my first diet plan created on Next level diet. I realised that my previous food intake was way below my needs, although I thought I'm good. At the beginning it was hard to eat 3500 kcal in a day, but I got used to it. I started noticing real gains and it felt amazing. I wish I'd understood the importance of diet earlier.

[@ScottHermanFitness]

right on...Diet is everything. People fail to see that.

[@Caleb85164]

@@ScottHermanFitness Would love to see a new video on diet!

[@rasalresid9147]

@@ScottHermanFitness Exactly!!

[@muhammadhaider5677]

man, you are the only genuine, no-nonsense fitness KZbinr.

[@ScottHermanFitness]

thanks man! That's what I aim for!

[@louiepena2025]

Awesome video and workout Scott

[@abubakarhimself]

Came here from a box jump video from 8 years ago… good to see you are still thriving!

[@ScottHermanFitness]

haha yea! not going anywhere!

[@ZxDaddyTwizz]

Gotta say I love your channel man! I'm currently doing a workout program that focuses on bodyweight exercises and some dumbbell workouts (I'm on a tight budget financially) and only have 2 20lb dumbbells and a push up/ pull up bar. Love your practical workouts and the fact that your a natural guy who talks about realistic gains and workouts. Much love dude

[@domepiece11]

Totally agree on the front squat. Deadlifting and only low bar squatting means you are missing out on the quads big time. If you only do one squat, it should be the front squat!

[@zohlore]

Thank you I will do all of these and record my progress

[@codyjwoods]

And just like that, the most useful fitness video has finally been uploaded. Scott is the best.

[@YoungboiNB]

I would replace front squats with safety bar squats if available. Alot of people can't front squat, because of their shoulders and it's harder to overload

[@StrengthHacksCoaching]

I totally agree

[@robertojimenez8168]

Excellent video.

[@groovi35]

You have become one of my favorite fitness channels on KZbin, watching video after video and really glad I found this

[@mauricecooper9763]

This is perfect! ALL your exercises are perfect. They help so much with growth, strength, performance. Happy Holidays! Y'all be safe!💪🙏

[@williamblake5289]

the best on youtube fitness, no gimmick

[@haiderkhan5703]

First ever fitness youtuber which inspired me and learned majority of my workout 5 years ago ..keep it up!!

[@niallcrocken]

Heading to the gym now for chest n tris, looks like I have two exercises already nailed on!

[@evanking920]

Information that can used immediately. Thanks Scott

[@mariofernandez7435]

Just came across your channel, lots of good information. Thank you for doing this, have a successful 2022

[@mactavish9261]

You know this guy is the fitness influencer GOAT when you search a workout, and you find his videos from 10 years ago. Hats off to you sir 🎩

[@tonydeluna8095]

Merry Christmas Scott to you and your family! Thank you for your awesome content! Looking forward to what you bring 2022!

[@FlautistSojwal]

Had me there when you said "f**k you that's why" 😂😂😂😂😂😂

[@I_Might_B_Wrong]

First time I added front squats instead of back squats my back and posterior serratus lit up so much. Great exercise.

[@yodizzll]

alot of you youngins dont know this but scott herman was one of the first fitness weightlifters on youtube. I was watching him years ago when I was 14 trying to learn about building muscle. col that he's stayed with it.

[@ScottHermanFitness]

thanks man! I've got great things planned ahead as well!

[@wiraescobar9552]

Amazing video, Scott!!! 👍🏾👍🏾👍🏾👍🏾 and funny too!🤣

[@zenkakuji3776]

Solid advice Scott. As usual 👍

[@MrAdam-dh6kx]

Much respect for this great video.

[@kostar500]

Scott is an utmost professional in fitness and overall bodybuilding. Thanks bro. Really learnt so much from you over the years.

[@Wilbtube]

Thank you so much for the advice on the chin-up. It was just what I needed!

[@ScottHermanFitness]

awesome man! Happy 2022!

[@maytomorn]

Whatever I want I can get it here, best channel ❤️

[@omarelsherif4125]

I hate military press too..And man it's good to see you back

[@topography]

scott deserves more views

[@snakejazz]

Regarding behind the head barbell shoulder press... everyone talks so much shit on them but I 100% agree it's based on flexibility. I love doing them, but I'm also very flexible. Wouldn't recommend it for too many people.

[@Dexelator]

Hey Scott, a heads up at 2:47 , the note is pointing to the area of the lumbar spine portion.

[@BLACKSTA361]

Yeah compound exercises always the best as they hit multiple muscle groups

[@MichaelTheWayfarer]

I see a scottherman video, i press the like button.

[@residentevilumbrella2001]

Merry Christmas and a Happy New Year Scott! You have been a great asset in my fitness journey.

[@seanbrowne6778]

Dips are my favourite can bang out around 30 115kg BW the gains from it are crazy

[@najahgriffin4973]

bro i been building muscle everyday nonstop because iv,e i got a muscle game plan nonstop everyday because i started gaining muscle n high school as today i still gain muscle everyday nonstop

[@JimiGLee]

Scott, you're fucking awesome.

[@bunyaofficial2864]

Keep going

[@GhazKhan99]

Can u make a full PUSH, PULL & Legs Workout ???

[@DNO_Fitness]

Chin ups and pull ups are excellent back exercises. I recently hit 31 pull ups at 195 bodyweight. I'm going for a 500 bench soon and building my back with pull ups and rows helps engrain a mind muscle connection which carries over to heavy benching. Great choices!

[@Reppintimefitness]

Scott 🔥💯🔥

[@Abraham_Kist-Okazaki]

So many folks argue about Low-Bar versus High Bar, and you give the better solution for quad hypertrophy - the front squat! It might just be how God assembled me, but I find Ass2Grass much easier when doing front squats.

[@igotaak47]

I just switched my squats over to front squats for my next cycle.

[@Kumurajiva]

Just watching Scott my muscles is staaaaahting to grow! Damn, u got me. 😍🤣

[@sohansaha5836]

I would add in some isolation work for the arms. Chin-ups and dips are great, but a lot of people need curls and tricep extensions to see the most arm growth

[@anthonyzinna4936]

Thanks for this video Scott! I'm only 4 days in to my bulking phase and have been trying to find some good well rounded exercises to form a solid workout routine. Dude you look like you've been killing it in the gym!! Chest is like 👍. I aspire to be even half your size at some point next year. Thanks again, peace bro. ✌

[@JMast]

Should I even bother with lat pull downs? Or do assisted pull-ups with Bands for help?

[@ScottHermanFitness]

assisted band pullups my friend!

[@JMast]

@@ScottHermanFitness thanks dude!

[@MMAenjoyer4892]

Hey Scott, I've just started bodybuilding and i always found your videos on how to do workout from 12 years ago and it was very helpful. I'm trying to train my lower back so i try deadlift. At first it was okay until i stand straight, i felt like a slight pain in my lower back. Is that normal? Love your videos btw.

[@SIDEKICKONYOUTUBE]

Scott can you make a video on how people with rounded shoulders can do barbell bench press better ? i have rounded shoulders and no matter how i tuck my shoulder blades in it still feels like my should or biceps are getting the pain not my chest.

[@ScottHermanFitness]

I think you should fix your rounded shoulders first, BEFORE trying to lift heavy weights. I actually have a video on rounded shoulders, you should find it on my channel!

[@SIDEKICKONYOUTUBE]

i hate the overhead barbell press because im a beginner in workout and for some reason that exercise puts a lot of blood on my head that i feel like its going to explode. i can only do 8 repetition for a barbel with total 45lbs weight.

[@Qu1cksc0pe1]

Ditto, made my own plan that incorporates a lot of these movements definitely seeing the gains after half a year. 💪

[@pjefsquad]

Good stuff ! Been subscribed maybe since u started your working out vids on the how tos and I finally decided to get my “stuff together” been hitting the gym since October 15th 2021 and going strong 💪🏼 thanks to you one of my original inspirers I’m 5’5 weight 156lbs and close to benching 225lbs I’m at 3reps so far I know there’s a journey ahead of me but I’m here to let those know to not give up and be strong to yourself I’m 36 yrs old and a truck driver 👍🏼 thankful for u

[@ScottHermanFitness]

awesome man! Keep up the hard work! Happy 2022!

[@pjefsquad]

@@ScottHermanFitness Happy 2022 ! Thanks again ,be safe out there and keep grinding my good sir !

[@Kurt_Grech]

These days I avoid doing dips as I feel they hurt my shoulders

[@Jspore-ip5rk]

I feel you. But have you tried leaning your upper body forward a little bit and maintain a ninety degree angle in your arms as you dip.

[@Kurt_Grech]

​@@Jspore-ip5rk You can do it that way to activate your chest more than your triceps, but your hands will still be locked in an awkward position. I am not saying that dips don't work for everyone but just be careful especially if you are doing them weighted. Personally I chose to leave them out of my routine.

[@ScottHermanFitness]

yea that's an issue for sure. Try doing some mobility and flexibility work though and re-visit dips later!

[@Jspore-ip5rk]

The flat Dumbell bench press is legit!

[@RS-uv4uz]

Hi I really wanted to ask this question here I'm honestly wondering about the lack of 'vertical' definition in the middle of his chest area? Absolutely not hating he is obviously a very knowledgable indivual with an amazing physique but I am just trying to understand why because there normally is quite a lot of definition there with shredded trained individuals as him. is it genetics? body fat percentage? or maybe simply him not finding it aesthetic/not training that area? Just would love some perspective on this as I'm currently also working/struggling on chest and pec muscles and I find that vertical 'center' definition very aestheticly pleasing.

[@patrickjulius7352]

Why the barbell OHP over DB? Seems like for muscle building alone, the latter is better.

[@ScottHermanFitness]

I mean, you can do either. I just like the barbell because I can go a bit heavier. But that doesn't mean I don't use dumbbells as well!

[@rdg665]

Man any tips for a mild triceps tendinitis ?

[@andrewpayne5093]

So are deadlifts not required ? I never know if I should add them to my back or leg workout and most workout splits I see never have them unless it's a powerlifting program

[@johanhansson4574]

It's not just flexibility that's the problem with the BNP. You're starting the press with the tendons jammed back under the acromion process. Thats why it's recommended to start in the scapular plane.

[@livingstranger]

I get sharp shoulder pains when doing dips. I don’t know how to do it so they won’t hurt…

[@ScottHermanFitness]

you should work on your shoulder mobility. Also, make sure you are "packing" your shoulderblades while doing dips!

[@terpfan2279]

Love Scott, but that graphic that says Thoracic spine is definitely pointing to the Lumbar spine And 2-3 times more chin ups than pull-ups ? Maybe he meant 20-30 percent more.

[@shawnmichaud4484]

yeah 2-3x sounded like quite a peculiar statistic lol

[@terpfan2279]

@@shawnmichaud4484 yeah if you can do 15 pull-ups your not cranking out 45 chins. Lol

[@Legacy-Talks]

I admit I was surprised you chose chin ups over pull ups. Maybe I should look into rotating chins back in. Do you ever get concerned about bicep tears while doing them weighted? This is why I've always gravitated to pull ups over chins even though id love to reap the benefits of more bicep growth from the chins.

[@johnpashley8015]

You are correct. Biceps get enough work from curls and other exercises. No need to ruin a back workout with them ( isolation)

[@UnbearabIe]

He stated in the video that chin ups are easier to do for the average person / most people would be stronger on the chin up as his reasoning. And I mean i do mainly weight pull ups but I don’t see how you could tear your biceps assuming your not like ego lifting

[@johnpashley8015]

@Steven can you bb curl 140 kg ?

[@UnbearabIe]

What does have to do with performing chin ups? Can you ? Lol

[@johnpashley8015]

@Steven no . Weighted chins would put that kind of force on my biceps .(tendons)

[@kevw172]

Great video Scott! Ill try out these and put them into my routine. I do have a little issue with one of my middle delts, my left one is twice as small as my right one, would you know how to balance them out?

[@ScottHermanFitness]

I think you should ignore it for now. As you keep training both sides equally, eventually they will even out. If not, you can do some extra work for the lagging side.

[@kevw172]

​Thank ya man, I was worried and stopped doing my right for awhile but ill go with your advice, I also included the T-Bar into my back day and I absolutely love it!

[@pilot88pro]

where can I get a bahbell? We only have barbells at my gym?

[@robodogmech]

scott I am glad to hear that you hate the overhead barbell press too

[@Chicken_m4n]

Comment for the algorithm

[@adamdahlstrom2095]

I really like the hammer strength machines for chest and seated chest supported row for the back, due to them taking away a lot of tension from the ligaments and helps me really target the area better

[@SSJavenger]

Being in your 30s and looking like you are still in your early to mid 20s is all the reason you should need to stay natty.

[@Dylanghost19]

Wow nice

[@rickymurray]

Your accent has changed back to how you started on this channel 👍

[@ScottHermanFitness]

I actually have a video about that! It's probably still on KZbin!

[@rickymurray]

@@ScottHermanFitness nice! Hope your well bro, always enjoy your content

[@benjaminwinfrey7334]

How come for the bench press you recommend dumbbells but for the shoulder press you recommend the bar bell? Is the rom not affect as much?

[@Geologist997]

It all works. Try not to over think it.

[@benjaminwinfrey7334]

@@Geologist997 sure, was just curious. I figured a big proponent for doing a dumbbell bench is because you can safely go to failure. Not quite the same for the shoulder press. It was more of a question for Scott and his thought process.

[@Geologist997]

@@benjaminwinfrey7334 Try on his Instagram.

[@ScottHermanFitness]

yea it all works. See what works best for you though.

[@wandiyu3939]

Is that how you eat fish Scott? LOL Merry Christmas!

[@ag135i]

Are moving/walking lunges better than stationary lunges?.

[@ScottHermanFitness]

neither is better. You should do both!

[@vamp6767]

Good thing I am doing your cheat and recover program. Everything included.

[@Theweakg]

I wish I could find someone to set up my pull up bar so that I will be all set up this 2022

[@danielbrooke-gandhi]

Hey Scott, have you ever tried kettlebell clean and press? Easily my favourite shoulder press variant.

[@radilev1996]

The only thing I don't agree with is the range of motion theory on the dumbell bench press. It only applies when you are novice and you lift lower weights. Once you can lift around 90-150lb in each hand, the dumbell is bulkier and the range of motion might even be less than the barbell version. Unless using extreme elbow flaring, but that might lead to injury. Of course there's no needed to do 100lb in each hand for hypertrophy, but if lower weight is used, you really have to slow the movement, maybe add pauses, but regardless as time goes on and you are advanced, some heavy weight might be required at some point.

[@cybrsage]

Do you have a recommended belt for adding weight to dips, etc?

[@2ndCitySES17]

You forgot the most important exercise, push ups. Don’t get me wrong, I think your explanations are spot on. That being said, push ups are essential for all purposes of fitness. I would replace dips, with push-ups in a video like this

[@monissiddiqui6559]

Why add pushups when you have free weight dumbell bench press? You can't overlead pushups as easily as DBP and there is also more of a stability component and greater ROM with DBP.

[@2ndCitySES17]

@@monissiddiqui6559 Simple, on a bench you do get greater range of motion, however, you’re already stable. Push ups force you to stabilize yourself (Core, legs, back; not just a chest exercise). Plus, you can overload push ups with very slow tempo style reps. Not to mention, the hundreds of different variations you can add to the first six to make it compatible. Also, your moving in the exact opposite motion of the press. You’re getting the best of both worlds, working your body from both major angles (more so isolation of the chest with the press, and stabilization from the push up).

[@monissiddiqui6559]

​@@2ndCitySES17 I still think that within the context of all seven exercises in this video and the goal of building lots of muscle mass, there is little benefit of replacing free weight BP with pushup progressions. My points for easier overloading and more shoulder and arm stability requirements still hold. The core will be worked plenty with the front squats, pullups and overhead presses. It might just be too fatiguing to incorporate closed chain exercise variations of each exercise mentioned in the video. Why not also replace handstand pushups for the overhead press? Or also replace T-bar row with weighted inverted rows or row progressions? I think the video is especially focused on requiring less skill in the movements as well which is why more closed-chain compound calisthenics exercises are not emphasized in this video. You definitely make some fair points. I think when compared in isolation I would definitely choose pushups over free weights BP as well. No need to go to a gym or buy lots of dumbells to gain a decent amount of muscle. In fact, I am currently doing an experiment to see how much I will be able to bench as I progress towards planche pushups. Some say 2x body weight bench press is possible once you can do planche pushups! Cheers.

[@2ndCitySES17]

@@monissiddiqui6559 The Plange Push Up experiment sounds interesting. I’ll have to look into doing something like that. I wasn’t talking about replacing the press with push ups. I was talking about replacing dips, with the push up. However, you do bring up a good point with the calisthenic exercises. If you’re having an off day with weights, you can always sub those particular exercises in for a lift. Either all of them, or one of them.

[@ScottHermanFitness]

well, you're not wrong. Pushups are great but you can see why my decision was tough!

[@djjankov6667]

Hy Scott i want to squat twice a week but im Not used to IT i only squat once a week and my nervous system gets a hard Hit ... Should i wait until i addapt or is IT to much to squat 2x per week

[@ScottHermanFitness]

you can lighten the weight a bit and try 2 times a week. You know?

[@djjankov6667]

@@ScottHermanFitness i did one Workout 5x5 one 4x10 but im Always Tired

[@Hungrybird474]

You should do a 12 week cycle 👍👍.

[@madhavv09]

Great video! But why do you hate the OHP? It's my fav exercise 😀

[@andrewpayne5093]

If I’ve already been doing bb shoulder press for a few months is it fine to switch them for DB shoulder press for a while ?

[@ScottHermanFitness]

yea absolutely Andrew!

[@emperor_rasmus7719]

why no hip hinge?

[@ScottHermanFitness]

you can surely do deadlifts but I dont think they're a MUST for pure muscle-building.

[@StrengthHacksCoaching]

Nice choices Scott, hope this title is clickbait though, limiting the # of exercises you allow yourself to do indefinitely is never a good idea. Rotating movements when overuse starts to occur is the key to longevity, being consistent (without injury) for long periods of time is the key to getting huge as a natty

[@ScottHermanFitness]

Yea, you can and should definitely rotate your exercises.

[@kazelondon5333]

I love these videos but I just do my own thing but I learn the excercise movements

[@malp4650]

That tongue action on the Icon meal was slightly disturbing

[@TeemoForLife]

OHP whether standing or not is not for rear delts

[@ScottHermanFitness]

i think its great that you are questioning my information. However I would prefer if you did a bit of research before leaving a comment. You are certainly activating all three of your detoids when performing an OHP and if you were to dig a bit deeper you would learn that the more upright you are, the more activation you'll feel in the rear delts. If you have information proving this to be incorrect I would be more than happy to read it. Thanks!

[@Cuzjudd]

$65 for 2 bits of foam. Lol

[@ScottHermanFitness]

well, as I said, you can just use a couple of weight plates under your heels!

[@thatoneguy3401]

Can I do all of these on one day for a full body workout?

[@ScottHermanFitness]

yes you can. Absolutely.

[@johnpashley8015]

I respect you and your content, and I look to your videos for form on movement. BUT that's landmine row . Tbar has handles . Front or back bb press is not necessary in the Top 7 sorry

[@ScottHermanFitness]

well, I guess everybody can have an opinion and that's 100% alright!

[@johnpashley8015]

No its not your an influencer, and people listen to you. Front pressing is not required in any top 20

[@fitta74]

Are u from Australia?