These 10 Exercises Build The MOST MUSCLE

[@BaldOmniMan]

Yeaaaah buddday. Thank you for shouting out Sam bro

[@AlexLeonidas]

Yeahhhhhhh thanks for the amazing topic, I love hearing everyone's take on this. For sure, Sam's a great guy and I'll hit him up soon for an interview.

[@Dispensationalism]

Lighteweight bbbyyy

[@TrumpTrain911]

bald and beautiful gang

[@pretty_flaco]

you guy’s forming the natty power rangers for something 😂

[@hammadayman5610]

@@pretty_flaco natty power rangers 😂

[@roachmancam9012]

You guys give us natural lifter so much inspiration. Thank you all for what you do and the years of dedication you've given just to help us strangers out.

[@AlexLeonidas]

I love this community, thank you!!

[@archlifts947]

1-pull ups 2-front squats 3-romanian deadlifts 4-bench press 5-rows (for lats!) 6-reverse flys (upper back) 7-hams curls 8-ohp 9-straight bar triceps exstensions 10-Dumbell standing curls I am currently dong these to actually build my pyhsique. I am not doing just front squats but if I was held at gun pointI would choose it over normal squats

[@OsirisMusic]

Can I ask, what muscle group of yours developed the most in RDLs?

[@archlifts947]

@@OsirisMusic out of glutes hams and hamstring I would say hamstrings probably first. glutes and back are a tie after that

[@archlifts947]

@@OsirisMusic also your name is osiris and that the god with the name osiris has another name which is ausar so we have the same name lol

[@SUPER8ALTERN8]

@@OsirisMusic RDL is the GOAT exercise, I like to go a bit wider almost snatch grip to increase ROM as well. Not only has the RDL added serious meat to my hamstrings lower back and glutes it literally cured the knee pain I was experiencing from heavy squatting, it is ESSENTIAL in my book, a long with the weighted pullup, no if's or but's.

[@OsirisMusic]

@@archlifts947 lol what a coincidence

[@freakied0550]

Larsen Press coming in strong, you know I'm here for it. Hamstring/leg curls seems to be a big commonality across the board too. Y'all take notes.

[@AlexLeonidas]

Much love Dennis, you're the SOURCE for many of us favoring Larsen Presses today! Absolutely, those damn hamstrings can be quite stubborn if isolation work is neglected. It's crazy that even elite deadlifters experience this problem.

[@LukasP143]

Nordics>>

[@harliedalzell6773]

@@LukasP143knee Flexion>>>

[@excal5529]

​​@@harliedalzell6773 not sure but EMG studies have shown more activation on Nordics/Russian Curl than Seated Leg Curls,so it's kinda superior over seated leg curls, although progression can be difficult if you don't have the right equipment,It's also easier for beginners to start with seated leg curls cause it can be loaded better.both are good exercises in general.

[@harliedalzell6773]

@excal5529 I’m saying to do both I noticed my Nordics progressed a lot quicker whenever I started doing hamstring curls as I was able to drive a lot more volume to the muscle than they otherwise would have been able to handle with Nordics alone So I say “>kneeflexion” as I don’t think one exercise is superior I will say I prefer Nordics though as the contraction seems to be a lot more aggressive

[@ElDiamondCin]

1- Weighted Decline Push Ups (many many variations) 2- Weighted Pull Ups ( L-sit is my fav) 3- one arm kettlebell Cheat Row 4- Weighted wide Straight Bar Dip ( easy to rotate variations) 5- one arm Kettlebell press (Pavel Tsatsouline said is the best shoulder exercise) 6- Reverse lunges 7- Heavy russian swings (underrated hip hinge) 8- Floor biceps curl with rope for more supination 9- Kettlebell OH triceps extension 10- Clean ( really good back gains)

[@eoinholland5647]

The name change was a good decision

[@memolibir]

What was the name before?

[@ChildOfYAHUAH777]

Alphadestiny​@@memolibir

[@MrAntonioCapone]

​@@memolibir It was Alpha Destiny.

[@deannasalvador5418]

Girl here! My top 10:) Even when I change programs, these 10 are never missing:) 1. Hip Thrusts 2. Chinups 3. Pushups 4. Bulgarian split squats 5. Good morning 6. Facepulls 7. Seated OH press 8. Seated Rows 9. RDL 10. Leg raises for abs

[@MonkeyBarsEveryday]

chaddy list

[@jordanjacobs157]

@@MonkeyBarsEverydaycan confirm. Bulgarian splits are 100%? Chaddy

[@AlexLeonidas]

Nice, balanced unique list and I see where that emphasis is 🔥🔥

[@malemasterrace478]

man , here here are my two recommendations for you - 1. Kitchen 2. Sandwich

[@heheha47338]

@@malemasterrace478 keep things positive here its not your subreddit

[@mustafayigitkartal4257]

Man the weighted pullups are the truth 100%, listening to you back in the day and committing to the journey myself has simply transformed my back and overall pulling strength. The arm gains are also showing through the more you cut, love to see that arm specialisation phase working out

[@TrumpTrain911]

This dude got me on the journey for weighted dips.

[@TrumpTrain911]

@P gotta stretch with a towel and get massages. I got a massage roller I stick behind my back when I’m at my computer chair and roll my shoulders and traps out. Helps alot

[@mustafayigitkartal4257]

@P I like to start with rings for dipping in general since its much easier on your joints as you can rotate as you please

[@Bootyeater999]

Facts I absolutely love them especially wide grip. Great way to develop a wide back.

[@Bootyeater999]

@@mustafayigitkartal4257 I never dipped on rings does it make a difference

[@thom8363]

1. Pullups 2. Behind the neck press 3. High bar full range squat 4. Goodmorning 5. Close grip larsen press 6. French press 7. Hammer Curl 8. Zercher Jefferson curl 9. Hanging leg raises 10. Wrist curl

[@kaigorodaki]

Man, you're such an open minded, versatile fitness KZbinr, you talk about Calisthenics and lifting, so much helpful knowledge from you, thank you so much!

[@bkarnhem874]

Pullups are the greatest excercise out there. The best way to really unlock them though is by training grip strength. When your forearms arent fatigued anymore from doing pullups, thats when the progress gets insane. I used to fail on pullups before the end of my workout, because my forearms were too sore. Now i never have that problem

[@Fazlifts]

Thank you for the shout out Alex :) 1:35 Yes, this was the same experience I had from getting a very strong deadlift. Just lead to a lack of hamstrings without the corresponding ham curl training. Also probably contributed to some hamstring injuries too. 13:03 GMs did a ton of good things for my Squat, great movement. I remember people warning me against it back in the day too, I figured if Starr recommended it couldn't be too bad :) Solid list.

[@AlexLeonidas]

My pleasure Faz, we should collaborate very soon for the real deal. 1) Oh yes, injuries are another big issue either directly or through experiencing knee pain. I believe even Steve Shaw had problems here. 2) Bill Starr's advice has always been on point! From his 500lb shrug standard, OHP emphasis, and Good Morning/non dead stop hip hinge emphasis, can't go wrong. The fearmongers can buzz off, as usual :)

[@Fazlifts]

@@AlexLeonidas That would be very cool, I think our lifting stories have been somewhat reflective. Powerlifting background, now moved on to more physique related endeavours with a lot of personal growth along the way. I think we'd have a lot to discuss. You can reach me on IG or my business email is on my 'about' tab on YT too.

[@zaraisbackagain197]

My top 10 1. Pull-ups(wide/neutral) 2. Incline dumbbell bench 3. Barbell OHP 4. Front squat 5. Lateral raises 6. Hanging leg raises(feet to my head) 7. Rear delt flys(multiple ways) 8. Power cleans 9. Single arm tricep extensions 10. Behind the back deadlifts Honorable mentions(db pullover, single arm preacher curl)

[@tashtant]

I think I'm going to implement a lot of these exercises bicep curls, tricep extensions, lying leg curls before squatting, good mornings can't do do many pull ups so I'm gonna imitate with pull down. Can't wait for my maintenance phase to give these a go. I gotta start journaling my exercise weights. Thank you genetically gifted descendants of a Greek god!

[@AlexS_983]

John Meadows was a big proponent of high incline work. Like with a lot of his advice, once you try it you come to realize how ahead of the curve he always was

[@AlexLeonidas]

Word!! John's advice remains timeless and GOATED. Those high inclines are a life changer.

[@JustLeein]

Man, idk how im just seeing this now!! Hit the nail on the head with everything exercise, especially them goddam hammies ahahah

[@GVS]

Great list, I've actually switched to doing most of my "incline curls" on the high incline, as I'm not sure how much the stretch was doing, and it limited volume a bit. Cut going well I see, upper back especially looking insane!!

[@AlexLeonidas]

Thanks Geoffrey, your list was dope too and it's interesting that you've also raised the incline height. Makes sense since your volumes are quite up there, and I know you question even highly praised/effective exercises. Very happy with this cut, should be shredded quite soon and the yoke gains never stop 💯

[@lewisstrongofficial]

21:37 BROOOO YOU HAD ME DYING I WAS NOT EXPECTING YOU TO SAY THAT 😂😂😂

[@musclebuildingshorts]

Top 10 Exercises For Building Muscle 1. Pull-ups or Chin-ups 2. Dips 3. DB Flat Bench Press 4. Romanian Deadlifts 5. Some kind of squat 6. Barbell Rows 7. Tricep floor press 8. Behind head tricep extension 9. Overhead Press 10. Heavy Barbell Curl

[@JorgeSanchez-ev7xc]

1 PULL UP 2 LATERAL RAISES 3 DIPS 4 SEAL ROW 5 HATFIELD SQUAT 6 GOOD MOORNING 7 ADUCTION MACHINE 8 CONVENTIONAL DEADLIFT 9 OVERHEAD PRESS 10 barbell curl/ french press

[@nonexistent944]

I am a calisthenics guy so my list goes like this. 1. Pistol squats. 2. Nordic curls. 3. Elevated Pike pushups. 4. Weighted dips. 5. Weighted pullups. 6. Barbell bicep curls. 7. Tricep rope pushdowns.(started doing curls and pushdowns to avoid torso dominance after watching your videos) 8. Leg raises. 9. Handstand practice. 10. One-arm pullup practice. I put the "practice" cause i can't perform it properly yet. Thanks Alex for your awesome video. I appreciate it. Keep making content.

[@deckfart1560]

Thats a really good list . I personally perform a hybrid of calisthenics and weight lifting . Cause my gym is at college and I train half week there amd the other half at home . And yes , handstands are hard af .

[@nooblifter390]

1. Bench Press 2. OHP 3. Squats 4. Deadlift 5. PullUps. 6. Barbell Row Considering, I am a noob lifter....I only do these for now. If I increase more volume, I have joint pain then so for now I have limited my program to these exercises only.

[@calebford6318]

Gahdamn dude! I’ve been watching you for about 5 years now, but holy SHIT your back has never looked better. Absolutely Greek godlike!!🔥🔥🔥

[@AlexLeonidas]

Yoooo thank you OG, like I always said, you can never be too yoked and the little improvements add up!! 🔥🔥👊🏻

[@BenWinney]

This channel is an absolute goldmine, I always come away feeling more informed and excited about training

[@narutospersona426]

Look whos talking haha

[@HandsomeSmells]

My 10, from training for nearly 16 years lifetime natty: 1. OHP 2. Weighted Dips 3. Pull Ups (this includes chin ups and neutral grip pull ups) 4. Squats 5. Deadlifts 6. Bench 7. Barbell Hack Squat 8. Pendlay Rows 9. Standing EZ Bar Skull Crushers 10. Barbell Curls

[@seanmat8]

Mo excersizes for one of your biggest muscles?! Your hamstrings? One head of the hams ONLY contributes to knee flexion so isnt active at all in squats or deadlifts. Sp a knee flexion excersize is 100% a necessary excersize in any program assuming you care about leg training

[@ggwp9317]

1. Deficit deadlift 2. Lunges/ Split Squat 3. Facepull 4. Overhead press 5. Reverse grip bench press 6. Upright row with cable 7. Dumbbell press 8. Sprint 9. Leg press 10. Heavy rows

[@timothymanurung4835]

1. Weighted pull-ups (with rings and 360 grip) 2. Larsen press (since im a long arm bencher im able to get a deep stretch) 3. AD Press 4. Front squats & ssb squats 5. Good mornings 6. Stiff leg deadlift 7. Long rope pushdown 8. Swiss bar curls ( so easy on the wrist) 9. Toes to bar 10. Cable row

[@n7cb3e597]

My top 10 would be in no order: - Pull-ups - ATG Squats Oly style - Stiff Leg Deadlifts - Barbell Curl - Dips - Head Supported Rows - Overhead Tricep Extensions - Lying Leg Curl - OHP oly lockout - Leg Raises Thank you for the great video as always Alex!

[@Fitness_Odyssey]

These would be my top exercise choices: 1. Weighted pull-ups 2. Hack squats 3. Leg curls 4. Seated cable rows 5. Elevated single leg weighted lunges 6. Weighted dips 7. Good mornings 8. Expander pull-aparts 9. Seated barbell overhead press 10. Overhead rope pushaways

[@mythicalice-cream8362]

1. Hack Squat 2. Leg Ext. 3. SLDL 4. Seated Curl 5. Pull down 6. Lat bias row 7. Reverse Fly 8. Bench Press 9. Incline Smith Press 10. Tricep Ext.

[@rossinverted]

1) Weighted Pull-ups 2) Weighted Dips 3) Bulgarian Split Skwats/Front Squat 4) Weighted Nordic Hamstring Curls 5) Sled Drag (w/ lateral variation) 6) Sprinting (maybe 400m repeat) 7) Cable Rows 8) Cable Pushdowns / Depth Drop Push-ups 9) Push Press / Hanging Leg Raise 10) RDL / Bridges Definitely a hard list to make. Started to ignore "most muscle" filter, haha. Will do these exercises forever.

[@lululx3760]

The fact you included the sled makes you a goat! Sled is so incredibly underrated

[@rossinverted]

@@lululx3760 Louie Simmons is a great influence.

[@gcseve]

1. Close/Medium Grip Bench Press 2. Neutral Grip Pull Ups 3. Weighted Dips 4. Underhand Barbell Rows 5. DB Seated Overhead Press 6. Platz Squats 7. Skull Crushers 8. Leg Curls 9. Bulgarian Split Squats 10. Preacher Curl

[@swarajdutta]

1. Weighted Dips 2. Weighted Pull Ups 3. Good Mornings 4. Upright Rows 5. Bent Over DB Rows 6. Front Squats 7. Lu Lateral Raises 8. Seated OHP 9. Cable Triceps Extensions 10. Bayesian Curls

[@AESTHETIC-PERFORMANCE]

0:00 DAMN you lookin like wolverine. Insane development. Always blessed day when ya post

[@johnboy1760]

Pull-ups Dips OHP Barbell rows Back squat (high or low bar) Barbell Bench Romanian deadlift Trap bar deadlift Side raises Seated curls

[@seanmat8]

My list (powerlifter and bodybuilder). 1. Pullup/ chinup 2. Chest supported T bar row 3. BB bench 4. Chest fly variation 5. skull crusher 6. Ez bar curl 7. Squat 8. Deadlift 9. Leg curl 10. Side lateral raise

[@bruhmoment1208]

1. Push ups(and variations) 2. Pull ups(and variations) 3. Squats 4. RDL 5. Bulgarian split squats 6. Bent over rows 7. Ring rows 8. Ez bar curls 9. Dips 10. Overhead press Honorable mentions: 1. Stone lifting(unusual, but I would feel sore all over after doing em) 2. Farmer’s carries 3. Machine presses(lets you safely get to failure) 4. Zercher deadlifts 5. Pullovers 6. Ordinary deadlifts 7. Bench press

[@TheCraydee]

You look absolutely fucking unreal. Best natural physique. You just keep improving year after year. Props.

[@AlexLeonidas]

Thank you brother!! Each year is an other opportunity for growth.

[@chrissmoove9838]

My top 10 1. Weighted Pullups 2. Incline Dumbell Bench press 3. Weighted dips 4. Dumbell Shoulder Press 5. BB Back Squat 6. Cable rows 7. RDL's 8. Lateral Raises 9. Dumbell curls 10. Reverse pec deck flyes

[@SUPER8ALTERN8]

What a list, inspiring as fuark. Only been training 3 years roughly and I'm at a point most will never reach naturally in a lifetime, all thanks to the natty community here on youtube, take this advice and run with it, god bless

[@AlexLeonidas]

The natty community is strong right now, and a true blessing. If you started in 2019-2020, man you're lucky!! And there's so much more to come.

[@SUPER8ALTERN8]

@@AlexLeonidas Man I owe you more than you can imagine, absorbing all the information from the community here on KZbin has put my mind and body far ahead of others with the same training age, one day I'm gonna start a channel and join you guys as part of the community, helping others in kind. Total respect for you sir.

[@fuzzywintercoat]

1. Squat 2. SLDL 3. Incline Bench 4. Pulldowns 5. Pushdowns 6. Ez bar curl 8. OHP 9. Hamstring Curl 10. Cable Row

[@AlexLeonidas]

That's a nice hybrid list!

[@garnme2694]

the best thing about you alex that you are not just giving an advice from knowledge only no you are giving it from your own experience thats cool man keep hard work.

[@derekfrommoreuprightrowsmo600]

1 bench 2 weighted chin ups 3 paused close grip Larsen press 4 chest supported meadows row 5 ring upright rows 6 trap bar deadlift 7 wide grip rack chins 8 skullcrushers 9 preacher curls 10 ring facepull

[@thenew4559]

18:23 I recently switched to doing this style of overhead pressing as well, and with just the first set I instantly fell in love with it. I do it pin-press style though, with the safety bars set as low as I can comfortably push off my chest in order to prevent myself from cheating at the bottom and maximize the range of motion. I'm not sure why, but doing seated OHP pin press like this feels far better than any other OHP variation I've tried and is far less fatiguing, plus I feel my shoulders actually working for once.

[@AlexLeonidas]

That's how Steve Shaw does it too, great variation

[@useyourbrain6937]

Bull your back is literally legendary, best I've ever seen hands down

[@aymerickravelet233]

1. Pull-up/Chin-up variations (Rings, pause, fatgrip, etc...) 2. Ring Dips and Ohp (with a pause and close grip) 3. Zercher squat and Goodmorning 4. RDL 5. Hack Deadlift 6. Zercher lunges 7. BB curl & variations (fatgrip, etc...) 8. Band Triceps extension 9. Ring extension 10. Facepull variations (rings, bands, etc...) Might replace zercher by front squat and add standard Goodmorning, ssb squat, back squat, BB/DB bench, DB OHP to my exercice selection

[@2times2-n7c]

1. Chinups( they are the reason for my lat gains) 2. Dips( I got so strong with these) 3. Low-Bar Squats( my glutes really appreciated these) 4. Good Mornings( just my second favourite exercise, so much more enjoyable than RDLs for me) 5. Toes to Bar( these made my abs and hip flexors crazy strong) 6. Pushups( I love them for just how versatile they are) 7. Incline curls 8. leg curls 9. DB seal rows( when done on an incline bench, it's just so much less pain to setup in comparison to regular seal rows) 10. DB Skull crushers

[@ACA_88]

1. Pull ups 2. Ring push ups 3. Dips 4. Kettlebell swings 5. Goblet squats 6. Navy seal burpees 7. Shoulder press 8. Tricep extensions 9. EZ bar curls 10. Ring inverted rows

[@Marvin-ix7hu]

top 10 1. standing leg curls deep stretch 2. squats ass to grass 3. single calf raises on leg press just stretched rom 4. dumbbell one arm rows, behind the hip, deep stretch, rear delt builder nr 1 5. converging iso-lateral decline chest press 6. single arm wide lat pulldown maschine big teres major and lats builder 7. one arm shoulder press, heavy 8. seated dumbbell alternating curls with supination 9. overhead db triceps extensions, deep stretch 10. machine lateral raises without forearm usage, lots of dropsets and rest-pauses you could tell i experimented so much

[@juicypickle7009]

You are looking JACKED, the gain are showing 🔥

[@MrPoselsky]

Based on my equipment and health: 1. Weighted pull ups 2. Weighted ring dips 3. Incline dumbell press 4. Pull overs 5. Bulgarian split squat 6. Nordic curls 7. Dumbell RDL 8. EZ bicep curl 9. Dumbell rows 10. Egyptian lateral raise (shout out to Natural Hypertrophy for this one) Have thought about adding behind the head skull crushers, but weighted ring dips could be enough for this list.

[@MonkeyBarsEveryday]

damn no overhead tricep ext :(

[@Bootyeater999]

This is a fire split. Did you ever do barabell work with weighted calisthenics at the same time? Just asking cause I got tennis elbow as a result and notice you exclusively do dumbbell work. And was thinking that would make sense.

[@MrPoselsky]

@@Bootyeater999 I'm a home gym owner and didn't dispose barbell at the time (newly I do). I do weighted calisthenics with classic weight work, and during this split I didn't experience tendonitis. I would suggest looking at Natural Hypertrophy channel, he made whole video about tendonits.

[@HughLeFitness]

Glad you found a way to do seated ghetto rows! Anchoring the pulley to a barbell on the ground is genius! When there's a will there's a way!

[@AlexLeonidas]

😂😂😂😂 I knew someone would appreciate it! Thank you Hugh, I LOVE these damn ghetto rows!

[@eloiestellerfolch5008]

What i think they'll be (havent watched de video yet). In no particular order: 1 Anterior delt press 2 Facepulls 3 Super wide grip pullups 4 Pushups 5 Rack pulls 6 Reverse hypers 7 Good mornings 8 Squats 9 Barbell curls 10 Rope tricep extensions

[@AlexLeonidas]

Now that's my kind of list!! Hell yeah

[@ramtron1775]

Push: Bench, incline, OHP Pull: deadlift, Pullup, low row Legs: Squat, RDL, leg curl and extension.

[@archlifts947]

this is such a supe trend! I was waiting your video on it the most alex we love you brother

[@thestonecircle]

Was waiting for this one! Your list isn't what I expected but it's great to hear how your views have changed over the years

[@AlexLeonidas]

5 years ago, my list would've indeed looked completely different! I'm sure many were surprised. Cheers brother.

[@10Cnote]

1. Regular Straight Bar Deadlift. 2. Back Squat. 3. Press Ups; flat, decline, incline, diamond. 4. Parallel Bar Dips or Weighted Dips. 5. Wide Grip Pull Ups & Chin Ups or Weighted. 6. Barbell Row. 7. Barbell Overhead Press. 8. Barbell Bench Press. 9. Barbell Bicep Curls. 10. Tricep Pushdowns. My list for Size without much isolation. But My All Around List would have; 1. Bodyweight Tricep Extensions on Rings. 2. Bodyweight Pelican Curls on Rings. 3. Front Lever & Back Lever. 4. L-Sit on Floor. 5. Planche on Floor. 6. Handstand Press Ups, work up to Freestanding version. 7. Straight Bar Deadlift. 8. Back Squat. 9. Press Ups; flat, decline, incline, diamond. 11. Parallel Bar Dips. 12. Bodyweight Wide Grip Pull Ups. 13. Weighted Chin Ups 14. Barbell Row. 15. Barbell Overhead Press. 16. Barbell Bench Press. Doing what Alex does and do large Full Body workouts if possible to shorten time of days in the gym.

[@TheAvgJay]

Was waiting for yours, should be a good watch!

[@AlexLeonidas]

Enjoy brother, was a special kind of video to make!

[@anindyabiswas6789]

1. Front Squat 2. Overhead Squat 3. Romanian Deadlift 4. Hamstring Curl 5. Calf raises 6. Rows on rings 7. Pull ups 8. Dips on rings 9. Over head press 10. Single side carries

[@juanmejiagomez5514]

1:32 man that’s some pretty creative use of the pulley system, great way to train hams at home!

[@frankthetank484]

Have you gotten it to work, I tried it and can't seem to be stable.

[@motanaibijuu3740]

​@frankthetank484 how are you trying to do them? I managed to get it to work, I just lie down in a bench.

[@ferrm1992]

1. BB Press 2. BB Squat 3. BB Curl/DB Hammer Curl 4. Weighted Wide Pullups 5. BB Military Press 6. Rope Cable Pushdown/EZ SkullCrusher 7. Rope Facepull 8. DB Lateral Raises 9. Glute-Ham Raise/Russian Curl (Banded) 10. Hyperextensions

[@tibloris5470]

1. Pull ups 2. Dips 3. Squats 4. Neck curl 5. Hip thrust 6. Overhead press 7. Expander 8. Good morning 9. Curls with a rope

[@diannechev9685]

1. Bb ohp 2. Db rows 3. Db bench 4. Neutral grip pull ups 5. Egyptian laterals 6. Face pull 7. Cable french press 8. Db curls 9. Squat 10. RDL Combined with caloric intake control and progressive overload build the best physique you can have

[@dimensionalshade8290]

How wonderful the algorythm is that i get shown quality content at such speed

[@themcarrow3216]

Pull ups have always been my favorite exercise. Just got to 45lbs weighted for 8reps

[@AlexLeonidas]

Awesome man!! 45x8 is good work

[@bluesunrise2323]

pull ups are the best for arms cuz you get the most natural full range of motion in the stretch if you want to immiate it with a dumbell curl you can kind of by truning your pinky finger in as you curl and lift your elbow a bit to get the full range like with a pull youll notice it hits the arms wayyyyyy more that way

[@abnarty6793]

My personal top 10 1. Squat 2. Bench Press 3. Deadlift 4. Overhead Press 5. Barbell Row 6. Chin Up 7. Dip 8. Barbell Curl 9. Lying Tricep Extension 10. Glute Ham Raise

[@alexpajp123]

This video is gold I just started following you. If I ever see you I owe you a beer.

[@stavbarmeli1067]

And i want to thank *You* for introducing me to the chest expander, my dad bought it 10 years ago and I never thought about using it, after a couple of monthes into it my rear delts and upper traps looking great

[@simonh.1433]

Converging Chest Press Uni Lateral Pull-down Chest-Supported Upperback Row DB OHP Bulgarian SS RDL Seated Leg Curl Cable Laterals Straight-Bar Pushdowns Behind the Body Cable Curls 🙏🏻🙏🏻🙏🏻

[@AlexLeonidas]

Nice hypertrophy list!

[@NaturalHypertrophy]

21:36 I'm gonna put this on a t-shirt (small) and mail it to biomechanics gurus (also small)

[@AlexLeonidas]

Man we need a clothing line for these kinds of quotes 😂😂

[@BradleyCTurner]

Just send a childs shirt and a note saying theyll grow into it one day.

[@DieselGlori]

I cannot get over the quality of your content. I have never done seated curls at 80-90 degrees, going to start now, and GM used to be precarious for me when I was a newbie but I'm so much stronger and experienced now - going to have to incorporate them after your praise!

[@whollybasil]

After watching your, Bald-Omni man and Natural Hypertrophy’s Top 10 lift vids it’s nice to see the similarities and differences between the exercise selections. Thanks for being awesome Alex!

[@AlexLeonidas]

No doubt brother, and there's definitely a lot in common!

[@Fighter58773]

Being watching your content since the beginning… all I can say is thank you 🙏🏻

[@plainseed]

You have 10 compelling arguments for your top 10 exercise. They are all great for long term grind.

[@nonamemcgee4842]

This is solid

[@keungkau9215]

1. Weighted Press Up 2. Weighted Pull Up 3. Weighted Dip 4. Clean and Press 5. 3 Point Row 6. Alternate Dumbbell Curl 7. Upright Row 8. Squat 9. Plate Front Raise 10. Prone Reverse Raise

[@Joe-xl6vw]

Incredibly informative. I’ve been lifting since 10 yrs old pretty much all my life like past 40 years. And your video actually teaches me to correct or to approach my exercises differently. Finallly learning again feels good. Love your passion! Keep up the good work brother!

[@chattingwithshap8010]

Not any order: 1. Slight incline DB Press 2. Conventional Deadlift 3. Farmers Carry 4. Underhand chin-ups 5. Pause Squats 6. Larsen Press 7. RDLs 8. Jerk Press 9. Pendly Row 10. Dips The guy deadlifting doesn’t have great hamstrings because he has great levers for a conventional deadlift. Thx for sharing.

[@B0Y3S_]

Ham curl Rdl Hack squat Incline smith Converging chest press Lu raise Barbell row Neutral pull up Ez bar preacher curl Single arm seated tricep extension If i had an 11th, it would be reverse peck deck on ssb squats.

[@jacobsobelman3923]

Couldn’t agree more on the hamstring curls! Nothing got my hamstrings bigger than curling. Literally the biceps of the leg, and nobody would skip biceps curls lol!

[@bluesunrise2323]

yeah isoalting the hammys is great i used to love using the leg curl machine almost every day it just felt great to get the hammys pumped and made my over posture balance better

[@Manskeeeee]

Bro, you are legitimately becoming my #1 source of good lifting information. You're a madman!

[@AlexLeonidas]

Yooo I appreciate your confidence in me! Keep making those gains

[@sylmg]

Another top tier video….. so much info

[@noahbrown5679]

1. Weighted Pullups 2.Deadlift 3.Back Squat 4. Bench press 5.Paused Overhead press 6.Barbell rows (with some cheating) 7.Reverse Hypertensions 8.Rope extensions (Overhead) 9.Cheat Curls 10.Face Pulls

[@too_lowkey]

1. Chest supported rows 2. Zombie Squats 3. Dips 4. Pull ups 5. Dead Lifts 6. Preacher curls 7. Cable Crunches 8. OH Tricep Ext. 9. Lying leg curl 10. Calf Presses

[@Jimlifts1]

I'm with you on curls with ez bar and straight bar. Wrists and elbows feel like shit. I've been doing dumbbells only and it just feels better for me in every way.

[@BaekDid]

My top 10 exercises list:- 1) ring pushups (weighted, neutral grip etc.) 2) single arm dumbbell row 3) anterior delt press (thoughts on smiths AD press?) 4) squats 5) preacher curls 6) pullups 7) hamstring curls 8) lateral side raises (dumbbells, cables) 9) dual rope triceps extensions 10) dumbbell bench press honorable mentions: reverse hyper, hex bar deadlift, good mornings, barbell bench press

[@spicyginger4289]

Your looking insane Alex that bulk really paid off. Your forearms and delts are massive. Great work keep it up, love the content!

[@ColonelEMHouse]

90 degree bent barbell row, deep hinge Dips,deep and slow, weighted eventually Hack Squats Pull-ups/chins Decline pushups, slow eccentrics Trap Bar Deads/using both low and high Heavy machine pullover Lateral Raises Dumbbell bent row, unilateral, bench Tbar row (no chest support)

[@William1683BT]

Why so many rows and no vertical pressing?

[@ColonelEMHouse]

@@William1683BT Good call.

[@TobyKBTY]

Two of my favorites in one video! Solid.

[@TheTMschannel]

RDL's/stifflegged deadlifts (it's just a question of flexibility) Hack squat Bent Rows Pull ups Incline dumbell bench Incline curls Skull crushers Lateral raises Standing calf raises either leg raises or a crunch variation........

[@NaruteetheFodderPianist]

I don't even have these 10 exercises in my main routine but the ones that impacted for me: 1) Pull ups (weighted as well. Feels so good to pull yourself up and its functional as well) 2) Overhead Shoulder Press (what else is there to say) 3) Bulgarian Split Squats (the gym squat rack is always crowded so I picked this up as an alternative and stuck through it) 4) Hamstring curls (I do floor slides with my socks at home once in a while as well) 5) Single arm tricep cable extension (I am able to get a bigger ROM with single arm) 6) push ups (I do knuckle variation due to wrist injuries). Works the forearms and gives extra ROM for the chest and its a good high rep hypertrophy builder 7) Face pull with Y raises 8) Bicep curls 9) Reverse Hyperextension(or regular hyperextension) 10) Ab cable crunches + Reverse crunches ( abs are always neglected like calves)

[@PicturingOurPast]

Man, I’ve enjoyed the boys videos, but this took the nuance to the next level. Top notch stuff.

[@AlexLeonidas]

I'm happy you dig the nuances, cheers brother 💯👊🏻

[@reinnner5964]

For me it's 1. Overhead Press 2. Zercher Squat 3. Straight Barbell Row 4. Tricep Bar Pushdown 5. Leg Curl 6. Supinated Pull Up 7. Cable Bicep Curl 8. Romanian Deadlift 9. Dumbell Bench Press 10. Dumbell Chest Fly

[@catedoge3206]

Squat. Bench. Deadlift. Military Press. Weighted dips. Weighted chin ups. Cable Crunch. Seal row. Back Extension. Facepull.

[@XanderYTV]

1. Bench 2. Overhead Press 3. Squat 4. Leg Extension 5. Leg Curl 6. Snatch Grip Barbell Back Extension 7. Barbell Curl 8. Skullcrushers 9. Pull Up (Neutral Grip) 10. T-Bar Row Honorable Mentions: Dragon Flags, Reverse Fly, Lateral Raise, Incline DB Fly, French Press

[@kurasaki81]

Another gem. Thx Alex!

[@Hvade]

Simply the best inspiration out there for us natural lifters. I’m looking forward to every single video my guy! Would love to see a video spesifically on programming for pull up specialization. Is twice a week like you do currently something you would recommend for someone looking to really build up their back, or would you maybe consider even higher frequency? Watching you do pullups just makes me wanna fucking fly man

[@jippmaster1436]

1. Front squat 2. Rdl 3. Face pulls 4. Ohp 5. Preacher curl 6. Dumbell incline press 7. Chin ups 8. Cable row 9. Dumbbell skull crushers 10. Barbell shrug

[@xavi4208]

Magnificent video Alex

[@Cr1Ro7]

This is my list: 1. Pull-ups 2. Chin-ups 3. Australian pull-ups 4. Declined push-ups 5. Lateral raises 6. Dips 7. Calf raises 8. Squats 9. Deadlifts 10. Hip-thrusts