The ONLY 7 Exercises Men Need To Build Muscle

​These are the 7 best exercises for men to build muscle fast. Whether you're a beginner, a skinny guy struggling to get bigger, or even if you're advanced these exercises will help you gain muscle mass faster. You should be incorporating a couple of these everyday obviously leaving enough time for recovery. You can also combine these exercises into full body muscle building workouts that provide the best results. ​
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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
If you're looking for the simplest solution to build muscle in a fast and efficient way, the bottom line so to speak, I gotta say it doesn't get much simpler than this. Because after spending years building muscle naturally I've learned that there are certain useless exercises that you should avoid entirely other exercises that you might want to consider incorporating and then there are the exercises that you just cant go without. Exercises that by themselves have the power to transform your physique. I've narrowed this list down to just seven of the most important exercises that you absolutely should have as a staple part of your routine to efficiently build the most muscle in the shortest amount of time. By mastering these 7 key compound exercises you'll see incredible results even if you're not doing any other exercises in the gym. And I made this video specifically for men not because women can't benefit from these exercises as well but because the ideal attractive body type for men is a V shape whereas for women it's more of an hourglass figure. So even though a lot of the exercises do crossover for both men women this video is specifically to help you develop the best manly physique with the least amount of exercises possible. I'm going to list off these exercises in no particular order, so Let's start first with a very important upper body exercise the bent over barbell Row. With this exercise you'll be working the rhomboids which are the muscles that connect your shoulder blades together so your upper back muscles and you'll also be working the back of your shoulder and your biceps. This is one of the most important pulling movements that you can do. Because you're working multiple muscle groups responsible for Pulling you're able to lift a lot more weight with this compound exercise then if you were to isolate any one of these muscles individually. By strengthening your rhomboids and your posterior deltoid you'll be tightening up your upper back which will help you hold yourself straight up and maintain a better more attractive upright posture. Since you can lift heavy weight with this exercise your biceps are also going to get a lot of stimulation because you'll be lifting a weight that would be impossible to lift with an isolated movement like bicep curls. A basic bent over row is done by grabbing a barbell with your hands a little wider than shoulder-width apart. Stick your butt out and stick your chest out before beginning the movement. Then bend down by about 60 degrees so you're a little higher than being fully parallel to the ground and you want let the weight hang straight down, do not flex your shoulders. While keeping your chest out pull the barbell inward towards your stomach and aim to touch your belly button with the bar. Then bring it back down to that hanging position and repeat this motion for reps. The great thing about rows is that you can do it with a barbell or you can do it with dumbbells, but a general rule of thumb to remember is that you'll be able to lift more weight and typically you'll be able to build more mass with barbells over dumbbells. Also by changing the angles at which you bend during a bent over row you can Target different parts of your back. A fully bent-over position where you're at a 90 degree angle will Target more of your lats and the middle of your back whereas standing more upright will Target more of your traps and upper back. Let's move on to another staple exercise that you should be doing, barbell and dumbbell chest presses. While the rows will help you develop the posterior or the back part of your upper body the chest presses are there to help you develop the anterior or the front part of your upper body. It'll hit your chest, the front head of your shoulders as well as your triceps. With chest presses you want to spend the majority of your time doing them at two different angles flat and incline. If your weakness is your upper chest you want to spend more of your time doing incline presses.if your upper chest...

[@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

[@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

[@user-ty1gv6xg1o]

Thanks❤️

[@Kodo-Nashi]

Thank you mate.

[@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?

[@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

[@inxomnia22]

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

[@inxomnia22]

Richard Williams no problem

[@erikgarcia3320]

Thx

[@wilmeriglesia6622]

Its in the description bud.

[@swizzyjohnston4364]

G.o.a.t

[@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

[@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.

[@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.

[@internetomatic]

the most important things in life to succeed always seem to end up being the fundamentals of a given discipline

[@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!

[@erikj8957]

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

[@GawrGurasBathTubPizza]

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

[@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

[@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.

[@lol-xx9kn]

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.

[@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

[@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

[@Funkias420]

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

[@dehman6836]

*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

[@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.

[@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

[@loganbuchholz1420]

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

[@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

[@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

[@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

[@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.

[@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.

[@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 💀

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..

[@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

[@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!

[@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

[@charlesfryer2456]

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.

[@MellowBipedal]

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.

[@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.

[@user-ij6vt9yx4j]

Love this video! Came back to it after years and is always beneficial!

[@FranciscoTorres-bh2om]

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

[@marcospelaez5970]

Extremely helpful. And all that information for free? Thank you man. Been subscribed a while. Love this channel

[@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

[@zolanah]

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

[@bigtimeboxingUK]

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

[@Chris-tf5bq]

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

[@grimmjow06espada40]

Instant sub. This is what I’ve been missing since I’m new to lifting. Thanks 🙏 a bunch.

[@addtru12]

Great content!

[@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

[@drPraXiiNigam]

Man got the video i was looking for, subscribed. Loved it, keep up the good work

[@BigWormJ]

Needed this! Thanks for the effort!

[@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

[@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

[@Issaviewer91]

So well put together , great guideline to help anyone trying to get a better body (myself ) thank you !

[@Brukner841]

one of the best, in my opinion the best exercise list video on KZbin. Doing several of these every workout will keep you in the best shape.

[@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

[@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

[@dhbesa]

Thank you for this!!! Awesome stuff.

[@chicagocgf773]

awesome video, thanks.

[@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.

[@sapnupuas6950]

1. Barbell row 2. Bench press 3. Squat 4. Pull ups 5. Deadlift 6. Military press

[@benman8495]

Power clean

[@stormranger528]

Dips... better than power clean

[@SohailAhmed-dj4pn]

GREAT VIDEO. Really liked it.

[@davidclark3603]

Brilliant video!

[@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

[@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.

[@arashhakami750]

Thank you Man! I really appreciate your all informative videos

[@answerace]

Great tips! I'll be working these in exercises.

[@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!

[@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.

[@Arman_Amjad]

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

[@ario2019]

Many thanks. Keep up the good work.

[@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

[@jeanawwad3082]

Lol marky rlly thought he was all that

[@doanhaibui]

Lol marky the meaty head check the vid again loll

[@monke12354]

@@markfox7764 ya really chose the wrong comment to flex those intellectual muscles with, huh?

[@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.

[@user-om4fo3vg3u]

@@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]

@@user-om4fo3vg3u Thanks...I'm gonna jump in at 2x a week as well. Keep me posted on your progress. Always interested.

[@maud3444]

Fantastic video! Thanks man!

[@chrisdondero4448]

Awesome video. Love the walkthroughs. Thank you so much for taking the time to give such great advice.

[@tonyrichengod9280]

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

[@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 🙃

[@Fyre_Blake]

You're video quality is excellent! I'm learning a lot from watching these and I already know a lot about weight training.

[@sanjaykumarsingh5685]

Too good ! Very impressive and informative !

[@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

[@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 👍

[@skepo22]

Love this video bro

[@emery2310]

Wow! My trainer truly knows his stuff!! He taught me all of this! Awesome!!

[@brendenfrank2009]

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

[@viktoriyaserebryakov2755]

Different flavour tomorrow?

[@GhostToGoood]

@@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

[@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

[@alqaqa9136]

thanks for the video.

[@patricioclavijo2787]

thanks Sergio, good video

[@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

[@juancarlos6184]

Thanks for this quick tips. Best video with good info I seen. 💪🏽

[@christopherbarney2319]

Thanks bruh. Good stuff

[@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

[@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.

[@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!!

[@JivecattheMagnificent]

Dang, this video was actually really good. A lot of these "the only exercises you need" videos aren't so good, but this exercise selection is excellent. I was surprised that dips didn't make it onto this list, but yeah it's a great list anyway.

[@eran3851]

A great video. Thank You :)

[@fahdalawsi2172]

This is a very useful video for the techniques. Thank you so much

[@strengthtraining1162]

Simply straight to the point with good, quality content.

[@harshdesai8974]

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

[@agentsean5126]

Thanks... With you I will properly begin my gym training

[@derkaderkdd5620]

Really helpful thanks

[@jnr804]

Absolute legend, cheers broski

[@vpm6978]

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

[@doop6995]

good video, well presented- thanks

[@AkashDeyadey]

This is a really well made video. Good enough to impress one to subscribe. Nice work guys

[@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.

[@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???

[@Joe-sk2rv]

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

[@chanchungkun1656]

Super thanks 👍🏻

[@vamosacompartir]

Great! Thank you 🙏🏻

[@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.

[@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 ;)

[@samratashish9979]

I appreciate simplicity of the explanation of the exercises

[@reality_zaz8206]

Love your video bro, it help me so much

[@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.