The ONLY 7 Exercises You Need for Mass

[@trentotts]

NOTES WITH TIMESTAMPS: ⭐️ Squat (0:46) 2/wk, low(3-6) & high(8-12reps) ⭐️ Deadlift (2:13) 1/wk in the 3-8 rep-range ⭐️ Barbell Row (3:23) 15-30°, 1-2/wk, 6-10 rep-range ⭐️ Bench Press (5:24) 1-3/wk, vary rep-ranges(3 to 12) ⭐️ Overhead Press (6:44) 2/wk, low(3-6) & high(8-12) ⭐️ Lunges (8:04) 1-2/wk, 8-12reps ⭐️ Farmer's Walk (9:04) 1-2/wk, 30 strides, use glutes and scapula ⭐️ Bonus - Biceps & Deltoids (10:14) Biceps: Barbell or Dumbbell Curls, use incline to emphasize the long-head. Mid-Delts: Lateral Raises (cables for better tension)

[@germainkarl]

Goat 🐐

[@PihFrags]

Guys 3-6 reps for example, but how many sets?

[@mjcortez2460]

you are a hero

[@Tubbycard]

@@PihFrags I also want to know how many sets

[@BattlemasterD20]

upvote this

[@samuelskeist3355]

1. Squat 2. Deadlift 3. Barbell row 4. Benchpress 5. Overhead press 6. Lunges 7. Farmer's walk

[@stephanebarbier885]

8. Pull ups

[@singeinferno9305]

9. Barbell curl

[@mrhyde2250]

I’d say that the regular deadlift is not an ideal hamstring exercise. RDLs or SLDLs could be added. Triceps snd biceps were left out for a reason, but you know we’ll all work them anyway!

[@wilczk]

aaaand repeat!

[@Juamacao2503]

I'd replace the lunges with a vertical pull like a pull up or a chin up. In this case I'd go for chinups since they involve the biceps (a bodypart that gets little work with the other 6 exercises) more

[@MelkMan7]

The Farmer's walk, a.k.a. training for helping mom carry the groceries.

[@michaelcraig9449]

NO training for being a real man that actually does REAL work!!

[@0anant0]

@@michaelcraig9449 A real man helps his mom carry the groceries and following her thru the market (especially, open air market) is REAL work! :-)

[@motorcyclescene]

Carrying bags of cash to the bank!

[@GearShifter925]

fetching water in two buckets in left and right hand... For best results... make sure you take the long route...😅 🦵🦵 💪💪

[@PersonalFitness11]

That's funny. Lol

[@rovarisluiz]

Farmers walk AKA putting the weights back in place as everyone should.

[@modaninonderi]

What does AKA mean?

[@takumifujiwara1322]

@@modaninonderi Also Known as

[@modaninonderi]

@@takumifujiwara1322 ありがとう😊

[@tenpercentfordabigguy8550]

Exactly

[@coolbeans6148]

This is exactly why I always put other people's weight away if they left them out and it's a good deed.

[@patrckhh20]

Once you know this, you become increasingly frustrated when most modern gyms are packed with isolation machines and just a tiny free weight section in the corner.

[@AjaychinuShah]

Frustrated too, they're suppose to have a qualified PT teach movements in The Big 4 of Dumbbell and Big 4 of Power Bar. #inexcusable #dawghouse

[@AjaychinuShah]

Lower Class drop the weights on the ground and step on them like its lower than grass. And investing in Stock Market is evil. What would happeen?

[@AjaychinuShah]

Circular Queue Progressive Overload means you go through Tier 3 - Tier 2 - Tier 1 - Tier 3.

[@AjaychinuShah]

Common mistake is to just stay in Tier 1 = Class A - Class B - Class C.

[@BluBlu111]

Then don't go to the gym dummy 😜

[@tprime2702]

This is LITERALLY the ONLY lifting tutorial you need if you are starting out.

[@ultimatehulk10000]

Pull ups are essential for beginners

[@stevejoshua9536]

I love the, "let's get to it, no nonsense, clear & concise, no going off on tangents, explanation( that only explains as much as needs to be explained ), super-simple no-brainer lesson - (so now you do it)" presentation.

[@amarg7657]

mdhcccc what do u mean “not if can’t do them “ if a weight is too heavy then lower the weight

[@tprime2702]

@@amarg7657 This is a lifting tutorial. Not cardio. Losing enough fat to be able to do the pull up needs a cardio tutorial. 😂

[@amarg7657]

T Prime I understand I was just referring to the comment above me but I must’ve made a mistake I didn’t know he was talking about pull-ups I thought he meant the entire video is useless because he can’t do them

[@jasonhale7126]

Keep in mind, the Five stars are based on my needs for this item kzbin.infoUgkxUHHotQRjIQnfuxEeVotlkHVYWH0DXZoS When I first bought the bike I was going to return it immediately. After trying it out for several days/weeks I came to realize it is actually perfect for WHY I bought it.This is not a workout, the resistance is, eh, it makes a bit of noise, not loud, and it isn’t very stable even with the mat. The mat certainly keeps the bike from sliding but nothing keeps the mat from sliding (if that makes any sense, lol). Mine is place on my hard wood floor. Maybe it would be better with a rug underneath??I sit for long hours for work and wanted something to keep my legs moving. This bike does exactly that! For the price it is amazing, it is compact, easy to use, light weight, keeps track of time, calories etc (not sure how accurate i is) but good little product. I am happy with it.

[@3D_Creations_UK]

As a complete beginner. I had a work friend of 10 years in training coach me for my first 6 weeks. 80% of my routine is in this video. the only thing I added myself was the lunges but will now drop reps on dead lifts from 10 8 6 4 to just 8 6 4 and up weight around 10% and see how it goes.. very informative video. Confirms my friend knew what he was doing, or did he just watch this video lol :) great upload Thank You,

[@indigao3650]

Very good content I personally would call it 6 essential drills: 1. Squat and variations (Split squat, Lunge walk, Forward Lung, Backward lunge, One leg squat, Pistol Squat, Box squat, Belt squat, Hex bar squat, Zercher Squat) 2. Hip hinge movement (Deadlift, Sumo deadlift, RDL, Straight legs deadlift, Hip thrust) 3. Forward press (Push-up weighted with rings or parallelets, Barbell bench - incline, decline, horizontal, Dumbbell press, Dips) 4. Backward row (Inverted row bar or rings, Bent over row - barbell, dumbbell, kettlebell, seated row) 5. Upward press (Ketlebell press, Barbell press, Dumbbells press, Handstand push-up with bars or rings) 6. Downward pull (Pull-ups, Chin-ups, with 2 hands, Archer and one hand) As a bonus (and not only) I would add some super compound drills: snatch (barbell, kettlebell), C&J (barbell, kettlebell, Muscle-ups (rings), Sled push and pull, Farmer's walk, Atlas stones with heavy dead balls

[@alexisbyrd5571]

I'm a beginner in weight lifting, and I appreciate this video SO MUCH. Thank u.

[@thephantomterence9211]

Probably one of the best educational videos on training I’ve seen. Period Straight to the point no nonsense paralysis of the analysis explanations

[@Charl1eR1v]

i really love this channel,no cheezy intros,no bullshiting and no marketing shit that tries to sell you some garbage...keep it up! 💪🏾

[@soss17beatz87]

1. Squat 0:46 2. Deadlift 2:13 3. Barbell Row 3:23 4. Bench Press 5:24 5. Overhead Press 6:42 6. Lunges 8:04 7. Farmer Walks 9:04 8. Bonus (Biceps & Mid Delts) 10:14

[@bobkloth57]

soss17beatz What about pull-ups?

[@bubanjie548]

Thanks

[@renanlinard7]

Thanks!!

[@steemium]

@@bobkloth57 yes, I think pull up's should be arroud the top of the list

[@myn2890]

Thanks

[@stockzy1]

Don;t forget the best exercise of all : Calorie surplus + several years of consistency

[@KiLLaBushWooKiE]

Rubbish, 3 months of Hollywood super serum and a pt equals 10 yrs for everyone else.

[@KiLLaBushWooKiE]

@gunit 010iz truth tho homie don't be mad. ☺️

[@isaactaylor1241]

You can build muscle in a DEFICIT

[@stockzy1]

Isaac Taylor the only people who can build muscle in a deficit are complete noobs or people who have misconstrued muscle glycogen and water for dry tissue. I’d be willing to see the déxa scan showing increase in dry tissue

[@isaactaylor1241]

Strong & Lean Australia wrong noobs do it easier but all you need is a positive nitrogen balance plus by bulking up you will have to cut and you could lose muscle in the cut it may be slower if you maintain but it’s easier to keep it I don’t know why people think you have to be in a surplus to gain muscle

[@neilfarran1732]

Man, what a video. Straight to the point, clear and exactly what I was looking for 👍

[@lpi3]

Be careful! Squats can damage your spine if you do it incorrectly.

[@Anonymous-yh4ol]

Also, those aren't full squats. Your ankles touching your butt is a full squat.

[@ytano5782]

Horizontal push: Bench Press Horizontal pull: One kind of Row Vertikal push: Overhead Press Vertikal pull: Pull Up

[@100based9]

Can’t explain how refreshing it is to see a major fitness influencer recommending the basics. I got off to a horrible start to my lifting career because of all the fitness you tubers who advocate for isolation lifts to build up any given muscle. My 7 are squat, deadlift, bench, ohp, barbell row, pullups, farmer walks. I’ve never found dips or lunges to be necessary. And if I had to choose one accessory lift it’d be facepulls no doubt.

[@devops-sushi5534]

The age of Information Overload is real

[@devops-sushi5534]

But i only want progressive overload... ;)

[@jakehands]

My gyms security tazered me when doing the farmers walk out of the building.

[@Andy-kw5nw]

How dare you! I would have been totally threatened by that move while on the inner thigh isolation machine.

[@jakehands]

On the plus side, the taser shock helped me lose a few extra calories

[@TCt83067695]

@@jakehands you're always looking on the bright side of life. I like that about you 👍🏾😂

[@KingoBan]

jakehands 😂😂😂lol

[@firesagboi78able]

lmfao

[@godofsparta5050]

2 squat/week 1:23 1 deadlift/week 2:39 1/2 Barebell/week 4:52 1/3 benchpress/week 5:55 2 overheadpress/week 7:20 1/2 lunges/week 8:45 2 farmer's walk/week 10:10

[@Matthew-by5bt]

Iam 53yrs young and Been doing these exercises 2 months solid but split it to chest arms shoulders and legs back deadlifts every other day concentrating on form and my results are pretty good with small incriminate in weight every couple weeks, thanks alot for all your most excellent advice

[@vishnureddy5530]

1) Squat 2) Deadlift 3) Barbell row 4) Bench press 5) Overhead press 6) Lunges 7) Farmers walk.

[@bryant6698]

Thank you

[@laporte1625]

thank you!

[@tubeysr]

8) Biceps Barbell press

[@petermaffay512]

Thx for being smarter than the creator.

[@akashsarkar6995]

Pull-ups

[@amansaad3660]

I did Farmer's Walk at the end of my strength days, 3x a week. Carrying 50% of my body weight only. Covered 100m each time. Here are the benefits I'm enjoying: 1. Improving my grip 2. Build muscles faster 3. I lift more weights even faster. Prev, it tooks me months to add weights. With FW, I can handle 1kg added each week. 4. Walk posture gets better. FW improves my stability and fixed bad walk postures. 5. Bigger forearms, wider shoulder. My goal is to have a shredded body, improves my strength, thus I only carry 80% max of my body weight. If you want to get bigger and stronger you might want to lift more than your body weight.

[@kenkim4268]

honestly, they're so underrated

[@rufushughes4331]

I am soooo with this! I need to add Farmers. May do that tomorrow for my combo pull/leg day. Or late tonight for Pull.

[@erichvonmolder9310]

I used to walk with a sandbag on my shoulders, but maybe I should try the Farmer's Walk as well.

[@hahacrackhead4100]

Do you do 5x5?

[@WhaddupImJohn]

I finish off my workouts with heavy farmers carries with a trap bar and then sled pushes. ALL KINDZ OF GAINZZZ

[@ezflow5819]

I know everything he says but still watch it because its so well made

[@Amans7809]

You're grt

[@omercatal5518]

Ilolppol

[@tubeysr]

Me too Love it. Plus his voice is so soothing

[@SchuyFit]

Agree

[@bckends_]

this vid inspired me to replace cable row with bb row on one of my pull days and replace trap shrugs with a carry. great content brother

[@aoetje474]

Thank you, finally someone who tells me what basic exercises I need to do and amount of reps...thats all I need to get me started.

[@nick-hk3bi]

Feels good when you recently got in the gym (within a month) and you're already doing 6/7 exercises. Was definitely worth it to research and craft a plan. Need to add lunges to my routine but the rest I'm already on.

[@rehan05patel]

Brother, you're extremely underated but someday you'll achieve more than you expect. Keep doing it. We appreciate you.👍💪

[@matthewstewart2228]

yeh much appreciate someone natural too

[@MWillardBitcoin]

ALPHA is my favorite differentiating factor bro!! your videos are epic keep on doing you. Very helpful knowledge

[@pushtostart1377]

His form sucks

[@alexanderdewinter7429]

Finally a video that tells me straight to the point what I've got to do, well done man

[@Underdog_Basketball]

Valmont Puren 1 year ago (edited) 1. Squat (0:47) 2. Deadlift (2:13) 3. Barbell row (3:23) 4. Bench press (5:26) 5. Overhead press (6:43) 6. Lunges (8:04) 7. Farmer's walk (9:04) Bonus : exercices for biceps and mid delts (10:14)

[@TheWiiWonder]

Here are some calisthenic alternatives to the exercises mentioned: 1. Squats are about the same 2. Deadlift = Pull up (For back activation) 3. Barbell row = Bodyweight row/Inverted row 4. Bench Press = Pushup 5. Overhead press = Pike pushup 6. Lunges are about the same 7. Farmers walk = Dead hang I do almost entirely callisthenics and these alternatives have helped me gain strength and hypertrophy. One of the main gripes with callisthenics is that it gets too easy over time, however these exercises have advanced progressions that can allow them to be harder. For example, pushups can become pseudo planche pushups, or diamond pushups, and squats can become jump squats or pistol squats. Along with this, you could also simply add weight by using a weight vest or even a backpack.

[@EmpoDaddy99]

How the hell are pullups an alternative to deadlifts?!

[@TheWiiWonder]

@@EmpoDaddy99 I'm referring to the use of your back in a deadlift. There aren't really any clear alternatives to the deadlift in callisthenics. I would say the closest thing you could do to the deadlift would be a squat followed immediately by a pull up, to activate both the legs and back, like in a deadlift.

[@EmpoDaddy99]

@@TheWiiWonder In my personal opinion, the pullup is an excellent exercise to perform, but the bodyweight/inverted row would be a closer movement for the back due to the traps and rhomboids being more active in the row. Also, the deadlift is more of a lower body movement. In particular, it is mostly a glutes and hamstrings movement. I would consider the single leg hip thrust or single leg deadlift to be a better alternative for the barbell deadlift.

[@ValDJesus]

@@TheWiiWonder As David already stated the deadlift is mainly a lower body movement. But if you're looking for an alternative for similar back stimulus I'd say that a front lever is pretty much the closest you can get, because the function of the back in a deadlift is mainly to isometrically contract to keep a tight posture all throughout the deadlift by pulling your lats to keep the bar close to the body and holding the weight with the traps at the top.

[@mujakilagol3082]

NO THANK YOU

[@JW-mu1og]

I would add here pull ups/chin ups and chest dips (if your shoulders are healthy).

[@curseofpharaohs]

If your shoulders are healthy. That's a very big if for too many of us gym regulars

[@DustinKeller81]

Mahmoud Hussein FACE PULLS EVERYDAY

[@Tbomb402]

Weighted chin-ups give big gains

[@fusrodahsamb]

@@DustinKeller81 NON-NEGOTIABLE

[@immersiveparadox]

I do 40 pull ups and 40 chin ups everyday after warming up then I move on to the day’s exercises. Do them at a perfect form, don’t kip & swing while performing pull-ups/chin-ups. Face pulls at the end of the workout, 3 sets of 10-12 moderate weight.

[@Sesabescalaaboca]

Squat, Deadlift, Overhand Row, Bench Press, Overhead Press, Lunges, Farmer's Walk

[@elgringo3358]

[@meboxisfullofshit]

how many sets?

[@elgringo3358]

@@meboxisfullofshit really depends on the trainings plan. If you're going heavy it's normally 5x5

[@Kevinschart]

real MVP

[@Ampeehoo]

Thank you sir, a hero we don't deserve

[@terrywaldrop5973]

Great video. Cautionary note...if you go too parallel with the ground on the barbell row, you increase probability of lower back injury. Just a note of caution for anyone just starting these exercises. However, I do agree, you must do some version fo these exercises if you are going to get your gains. These exercises increase your body's stability and give you a great platform do do the progressive isolation exercises that target growth for specific muscle groups.

[@gedrooney9305]

Straight to the point and exactly the same workout I’ve done for almost 20yrs, although as a rock climber I include weighted dips. Good video

[@aramer25]

1. 0:49 SQUAT 2. 2:15 DEADLIFT 3. 3:25 BARBELL ROW 4. 5:25 BENCH PRESS 5. 6:45 OVERHEAD PRESS 6. 8:05 LUNGES 7. 9:05 FARMER'S WALK

[@soulbinamdi3092]

i actually appreciate it,, saved me time

[@michaelhaz5006]

@Sebastián yeah add pull ups and this hits almost all the best exercises there are

[@kingadjust6201]

Hala Madrid! 🏆🤍👑⚪ 😎👍

[@AmitAgarwalCricket]

I think Pulls ups are a must. It should be there in place of barbell row or farmers walk.

[@demetriuscooksey7147]

I'd add either a pullup or a pull down and this would be a perfect list, because you need both horizontal and a vertical, push and pull movements. Probably ought to throw something in their for core too!

[@steveshort295]

1. Squat 2 times a week. 3-6 reps with heavy weights or 8-12 reps with lighter weights. 2. Deadlift 1 time a week. 3-8 reps. 3.Barbell Row 1-2 times per week. 6-10 reps. 4. Bench Press 1-3 times per week. 3-12 reps with varying weights. 5. Overhead press 2 times per week. 3-6 reps with heavy weights or 8-12 reps with lighter weights. 6. Lunges 1-2 times per week. 8-12 reps. 7. Farmers walk 1-2 times per week. 30 strides.

[@TaxSmartWealth]

For deadlift how many sets

[@kingadjust6201]

​@@TaxSmartWealthI'd say 2 sets of 5-10 reps that's just my favorite rep range so that would be up to you but definitely 2 sets with a 4-5 minute rest period 😎👍

[@ra0333]

This video is great. So many people over complicate exercise. You’re straightforward/data driven delivery is perfect. Thank you !

[@99cya]

im really stoked now. i just began training with weights a couple weeks ago and put some exercises together i found most useful. i do exactly all these 7 exercises. this video assured me doing stuff right. thanks a lot!!!

[@norwegiantechnolover]

Saving this vid for when the gyms open again. For now, I think I'll bulk some more with my beloved Ben & Jerries!

[@nikola2798]

Pull ups?

[@moustaphamoussabouh9985]

Yes instead of barbell rows

[@charlieanddadreviewsandcha2243]

I want to get back into those. They really are awesome.

[@moustaphamoussabouh9985]

@@charlieanddadreviewsandcha2243 Do it my man, you won't regret it. I started doing them when I was overweight which was tough to say the least lol but now I'm enjoying them. Pull ups went from my nightmare exercise to one of my favorite

[@fredost1504]

I find that doing a factorial version of 8 pullups(1 rep, then 2 reps, then 3, to 8 reps, for a total of 36 reps) works pretty well at minimal risk of injury since you warm up in the low rep sets.

[@jameshutto3047]

kzbin.info/www/bejne/b6q8oYGnj7-ki9k

[@mackmack2534]

I absolutely love the facial expressions the alpha guy does. Priceless !! Love your videos guys keep'em coming!

[@yeetwchybaban]

Ok

[@kronedog]

Awesome video, simple and straight to the point without all the fluff in between like so many other videos. Just what I needed. Saved this video for future reference as im just getting back into the gym after 8 years of abusing my body with terrible food, zero exercise and way too much alcohol.

[@Trulyb_]

I have been so hard headed about this gym stuff and for some reason it ALLLLL just clicked.... THANK YOU!!! Sending you many blessings. I will try these out and come back with updates!! 🤍

[@andresbosque4810]

Man this could be the best vid for those training for strength (and FUNCTION) These exercises cover the basic movement paterns in human body Push: press and bench Pull: rows Squat Hinge: deadlift walk: farmer's lunges

[@abaadali5400]

How should one develop a plan around these exercises only

[@abaadali5400]

I also want to train for strength not hypertrophy

[@HugoOchoa1]

@@abaadali5400 for strength there's this one routine called "PH3" from Layne Norton, you can find a pdf or excel file for free, just gotta search for it. I remember doing this workout for the entire course and whoa! massive gains and huuuuge strength increase. Its not easy and especially not for beginners.

[@abaadali5400]

@@HugoOchoa1 thanks

[@drivenchy]

What about a bigger body frame like more mass

[@danmiller4048]

This guy sounds like the "number 15: Burger King foot lettuce" guy

[@adityadabas9408]

Yea

[@adityadabas9408]

Maybe he.....

[@daved8858]

Great video. Everything is covered. These are the strength building moves too, not just hypertrophy.

[@albalmal]

Great, simple and straightforward. Too much confusing and conflicting info out there. Cheers!

[@RANE303]

Absolutely, a perfect tutorial for beginning lifters! I’ll be passing this one on.

[@raghavsharma3211]

Set playback speed to 1.25 to avoid feeling like you're experiencing a time warp

[@edwinbarongo6534]

quite helpful, am trying to gain mass-currently at 55kgs and targeting 65kgs

[@saeedayman1389]

Great video! Can somebody please list a weekly program, to include these exercises, with the mentioned reps?

[@rohanchopra1539]

Yes, please. Even I'm looking for it.

[@SHMITGAMINGINC]

Same

[@jacksonmick6492]

Same

[@korayaptall]

Amazing video, concise, supported by great visuals, great advices about reps and weights. Even music was good.

[@daliusp2622]

Could anyone make an actual training program out of these 7-8 exercises, please??? For 3 days of training . Appreciated!

[@thinkingstork]

I have been looking for a simple plan for slim beginner, I fond this post very helpful... Gives me a fame workout for the next few weeks ... Thanks :)

[@GreyZonex]

Slim.. this is to GAIN mass.. you want slim ? More cardio and higuer reps.. also, other exercises are more suitable to get slim.. cut sugar, eat well..

[@markd5625]

@@GreyZonex I think he means he is a slim beginner, not that he want's to slim up.

[@stefanh.960]

Lunges and Squats sure are the best Things to do for leg strength. I find especially lunges to be very demanding.

[@antoleo2]

Why pull ups with are not included? Dead weight and squats are already a great leg workout, lunges could be replaced for pull ups with weight.

[@friedpicklezzz]

Good one. So basically 8 then :)

[@krisvearncombe]

All of these exercises can be done by anyone, wether brand new to lifting or not. The majority of people can't do a pull up.

[@Yammie_Moto671]

Rows are best for thickness/mass. Pull-ups is more for V -shape.

[@raydenshumock5486]

Den V. Really ..? Wow I didn’t know there was much of a difference, between the two. Have to start doin rows now, also. Thanks! About what rep range with rows tho?

[@JI77469]

@@krisvearncombe Most commercial gyms (at least in the USA that I've been to) have a pullup assistance counterweight machine though, which can be used by people who can't yet do one (or start off with negatives.)

[@royalbloodlinewarriorblood1474]

Loved the video because of the break down of each exercise, giving me a explanation as well as the science backed tips and research! Good video spoken like a man crystal clear and easy to understand.

[@Deeeenn]

Ex 1 squats Squat fully Ex2 Deadlift One of the best overall back workout not only your lower body Ex 3 barbell row Keeping the barbell near your knees with shoulder workout, it is an overall variation back workout, go to light in weight Ex 4 benchpress 1-3 time per week Practise Ex overhead press It activates all3 heads 2 times per week Ex Lunges

[@Kmasse8]

Great video! If I had to select just three exercises in order to save time, I would select: 1. Squats, 2. Pull ups, 3. Bench Press You would be covering most of your muscle groups with just 3 movements. If I had extra time, the 4th one would be farmer´s walk which is a great functional movement (atleast it helps carrying those groceries s the wife doesn´t nag as much).

[@DutchessSarahJ]

I’m a girl and I always come to the men for the best upper body. Thank you. This next workout week is going to be 🔥

[@andrewgiegerich5526]

These are compound exercises not all upper body Most of these shouldn't be done on same day

[@troyricklefs8577]

I would have swapped pull-ups (or lat-pull downs) for the farmer's walk. But really good information and production value.

[@jetorellana2893]

Thank you so much for making this video. I am new to the gym and I don’t know nothing about lifting weights or gym routines. Now I know what the right exercises are. Thanks!!

[@gman21266]

Best video I've seen in quite a while. I subbed. And I want the book!

[@masontyler2817]

PLEASE DO YOUR RESEARCH ON PROPER FORM LIFTING AND PREVENT INJURIES. THE TIPS ON THE BENCH PRESS IN THIS VIDEO ARE A GREAT WAY TO EXTERNALLY ROTATE YOUR SHOULDERS RESULTING IN INJURIES.......

[@ashishbhatt3033]

Squats and deadlifts are greatest exercise ever . It strengthen your entire core and affects every single muscle. People tend to ignore these two and go for fleshy looking biceps and abs workouts while actual strength come from these two. Atleast this is what I believe!

[@euron1361]

What is exaclty your "core"?

[@NightElveee]

@@euron1361 it's like the central Positioning piece of the body, a good core is like having a good house foundation. With a good core, you do get good control of your body movements and stability.

[@euron1361]

@@NightElveee but I mean, core is a group of muscles or just one?

[@meowpeep385]

Really appreciate this. My legs and back are shit from sitting down for a year after COVID. Need this. Thanks man.

[@subashfranklin]

super valuable content. When do you have less time in the gym just do these compound exercises.

[@MrCroyk]

Great videos...I purchased the book based on the videos...good information and programming

[@imike0367]

This is ABSOLUTELY all you will ever need at any age to produce more Free T and muscle mass......Period. Mid-50's here and these work.

[@mglshows8616]

I started doing farmer's walk with 20kg on each side since I was 12. This is because in Mongolia, we weren't connected to central water system and I used to carry two 25l canisters home. I had shark traps and 6 pack abs by 14. I weighed 80kg then.

[@qira2440]

Damn what was your height?

[@Imhalfamazing2U]

I developed traps carrying my jambox during the 80's. No lie.

[@michaelcraig9449]

@@Imhalfamazing2U I carried jam and peanut butter, that was even more intense!

[@michaelcraig9449]

Back when most people in the word did the same hard work, before electricity, steam, and gas engines..most people were strong and did not need a gym. How far did you have to carry the water from, a river or a well? Is the water still clean there?

[@MaheshKumar-dn2hb]

25l canisters on each side should be 25*2= 50 kg.

[@Pure_KodiakWILD_Power]

Overhead press also engages traps. And squats are not going to significantly build calves.

[@stojkotic]

Great video and really good overview of most important exercises. I'd just add some rotator cuff and lower trap exercise every now and so for balancing purposes.

[@rfrancoi]

Man... That was AMAZING. Thank you.

[@checkitoutguys1]

I understand that these are the compound moves but I usually struggle with turning this into a program, would love to hear some ideas on this.

[@CreatorMav]

search Ice Cream Fitness 2.0 by Jason Blaha, it has 5 of these

[@checkitoutguys1]

@@CreatorMav I've heard of him, yeah that's a solid program. Right now I'm following Phil Daru's Fight Ready program, it's focused on plyos and strength atm.

[@CreatorMav]

@@checkitoutguys1 okay cool, hope it gets you results man

[@Malstrom100]

I'd add pull ups to the mix, then you really covered everything. In fact, those 8 exercises are all I do amidst a tourist season when I work 12-15h a day and don't have time for a full training and I need to maintain my mass and strength. Sometimes when I'm even more pressed for time, then it's only squat, deadlift, bench, maybe overhead press or pull ups if I can squeeze them in.

[@eucalyptus303]

Ivan Kolarić I also work 12-15hr days. RN. Curious what your programming is with such little time. Contact me bro...

[@Nojintt]

@@eucalyptus303 Get some dumbbells (ones that you can add/remove plates) and you can do most of the workouts at home. You'll only be missing the bench, which you could do banded push-ups or something instead... though it's hard to replace the bench (which is why I got one for my home).

[@qasimahmed3301]

@@Nojintt During Corona I replaced it with Bands, but they only worked for a while...

[@Juamacao2503]

I prefer chinups since they involve the biceps more then the brachial muscle while still working on back width

[@garyhuntsr71698]

super concise and Precise! an award deserving classic thanks a lot

[@rajshekharde473]

very well explained and comprehensively covered. Many Thanks and Inspiring !

[@lydiankansah9345]

Today is my first time for hearing of farmers walk....I will add it to my training schedule...thanks for the new tip

[@tumbleweedconnection7906]

I would include pull ups and dips on this list too..2 great exercises for upper body size and strength...especially if you can work up to weighted versions

[@an-cx1ho]

dips arent that safe for the joints. ive been working out since the 90s and fucking weighted dips finally caused me a shoulder injury. i recommend people don't do it unless they have exceptional shoulder mobility. and pullups sure people should do them but they arent that great in my opinion.

[@PaulDowsettUK]

This list would be perfect if it included dips.

[@lucky5th2]

6:21 that's just mathematically wrong. Like how do you think moving the bar away is shorter than straight up?

[@rhodri1310]

and like, don't hover the bar over your face and neck.

[@ebuks505]

It's wrong mathematically and it sure does work

[@ebuks505]

@@rhodri1310 yeah, definitely risky

[@BigStou]

The shortest distance between two points is zero, a straight line is not the shortest distance by minimizing the bar travel time you minimize the distance.

[@ilangopandiyan7718]

buddy...the advice u hv just given is very true to the core......nice summarizing to get the max effect....gungho...!

[@markinglese3874]

Thank you for your video. It's really excellent as I now have a starting point. Cheers, mate.

[@harlyslamm2888]

These are the best exercises ever! I've been going to the gym for years and I didn't notice anything (focused on isolated muscles always the arms), and then followed these exercises in the last 6 weeks! and wow, my body has been transformed?

[@no_one3172]

General public doesn’t want to mess with free weights !

[@seanharris8419]

I’d probably throw some pull-ups into the mix, but other than that I completely agree.

[@delaneybucknor3710]

As a personal trainer myself I guessed these all right until he said farmers walks. I had pull-ups instead with bicep curls as a bonus. But at least they were added in the bonus. Good video and channel

[@sirol97]

Farmer Walks are underrated af, forearms get really strong so heavy barbell movements will be easier, core gets more work and core loves volume and also traps get hit hard which in turn improves deadlift.

[@flex8707]

I agree where are pullups??

[@yuda85]

20 years lifting, and still learned something new here! Also this vid is amazing for beginners

[@joaobottazzini9111]

Is it really the best tutorial for a beginner? I'm a beginner and I'm about to start lifting

[@yuda85]

@@joaobottazzini9111 definitely, once you get these 7 right, technique-wise, you can progress to all the complementing exercises, but learn the fundamentals firs

[@bigmeech7353]

Can I do this a full body workout 3 days a week?

[@yuda85]

@@bigmeech7353 try this routine, really good for beginners and advanced for 3 days a week: www.muscleandstrength.com/workouts/clear-muscle-challenge

[@AZZA5102]

Great video. Easy to to watch and understand

[@TerryKetterer76]

Farmers walk is when you have to carry 8 bags of water softener salt down to the basement.

[@suhwateezea.214]

Hahaha

[@vibes3626]

I miss the gym :( ... can't wait to be back there!

[@dark-_-mata5660]

Same bro it feels like a part of my soul has been taken

[@wilfredv1930]

a particular gym or any gym?

[@vibes3626]

@@wilfredv1930 I had to switch my gym to another one because I don't wear a muzzle. The new one is fine too.

[@sleazebee]

8:15 grim reaper in background waiting for anyone to snap city

[@saifterai4610]

Informative video. Lower volume for background music or elimination on background music will make the content easier to follow.

[@drewmeyer9679]

Pull- pull-ups, rows, deadlifts Push- military press, push-ups, bench press, dips Legs- squats, lunges, any jumping

[@Slyizable]

Clearly Pullups are missing.

[@arxfatallis]

pullups and dips should be the warm up

[@Slyizable]

@@arxfatallis they are the most difficult exercises when weighted. It's never warm up for me.😅 (at least for the upper body)

[@arxfatallis]

@@Slyizable I wanted to mention that, when you strap weights on they are a beast! Most definitely a pillar that should not be missing!

[@dfyt4246]

pullups aren't good

[@Slyizable]

@@dfyt4246 aren't good for what?😅

[@shmuckling]

No pull ups, or even anything that looks similar, like lat pull downs?! Pull ups/pull downs are non-negotiable, you need to include them.

[@oz8937]

Deadlift works a bit of back but rows are a full on back exercise. You can replace pull ups with rows.

[@xmordal666x]

Also dips.

[@geearf]

Aren't rows more targeting the Rhomboid as opposed to lats?

[@shmuckling]

@@geearf They are. They're also usually done with lighter loads.

[@geearf]

@@shmuckling oh I never thought about it that way but you're right I can definitely move more weight that way. Thank you

[@brianbeduhn8138]

Farmer’s carry is often overlooked and so important!

[@hazardeur]

good thing our gym has so many morons that leave their plates on once they are finished. the gym staff guy now has forearms of steel

[@canobenitez]

@@hazardeur awesome, pick them yourself and have some gaiinss

[@PascalKolkman]

Glad to see confirmed that the only 7 (BASIC) exercises you need for building muscle mass for 95% only require a Barbell with free weights 1. Squat = BarBell I. 2. Deadlift = BarBell II. 3. BarBell row = BarBell III. 4. Bench Press = BarBell IV. 5. Overhead press = BarBell V. 6. Lunges in video are done with DumBells but can be done with BArbell on the shoulders or free weights in your hands too. VI. 7. Farmers walk can be done with the Barbell free weights too. So like I have done too. If you want to start working out doing strength training the first fitness tool thing and last thing you will probably need is a BarBell and free weights on it to make 8-12 reps count.

[@lr8973]

Dude even the little clips that had nothing to do with what you were saying had little tips I needed to remember 🤣💪🏾😁 thanks. Been over a decade since I trained in a gym and getting back into it I realize what I have forgotten! It's the little things you learn and adapt over time. Looking forward to my journey again 💪🏾😎👊🏾