Bene incorporating weighted chin ups, french press , strict curls , RDL, front squats for a long time. I do bodyweight dips, coz shoulder pain... Will start with Bulgarian from today.
All this mutual respect and adoration between the natty TH-cam community makes me smile inside. It's just so nice to see a community thrive and successfully prevent many from taking PED's.
Yes indeed, unless we one day have a very safe PED exposure plan fully backed by science maybe we can talk about it, in the mean time, let’s stay natty and healthy, avoiding all those scams about SARMS and shit 🙏🏻
Dips are such an underrated exercise, happy to see them on your list bro 💪🏼 - I currently use them for getting a bigger bench press and have reached 165KG at a Bodyweight of 60 using the power to weight ratio dips produce. The best upper body strength builder
I added front squats at the beginning of the year. I have also noticed that they are easier on my knees. The squat just feels more natural, and I’m able to get good depth on them without pain. My current top set is 270lbs for 5 with 2-3 rir. I don’t typically push them super close to failure because the rack position gives out way before my legs. My goal by the end of the year is 315 for 5 at about the same rir. Your long term goal of 405 on a front squat would be super impressive. That’s an elite number not many will ever hit!
Just found you from Natural Hypertrophy, your physique is an inspiration bro. Funny enough we are both 5'7 and 180 except you are extremely lean! Such an inspiration though!!!
Sorry bro don’t know what happened with the TH-cam studio app this comment got swapped with another one ! Still thrilled to have giga chad dad bod guy and fellow ginger like you here 🙏🏻
I've been working on OHP as my main press for about a month now (probably will keep this emphasis for maybe the next 6 months or so). I've been debating whether or not I should be doing chest flies (pec deck) to supplement my volume, but I think you have me convinced that dips are probably the natural answer. I love working my triceps with dip machines so I should be able to tolerate the triceps volume for heavy dips. I'll probably consider working in BTN presses once a week so that I'm keeping my shoulder mobility in check. PS: I absolutely love neutral grip weighted chinups. If I'm not super warmed up my brachialis can get a little cranky, but it's not like jumping into weighted supinated chinups (or overdoing weight on barbell preacher curls). While I do really like working the lengthen position for biceps, you are right to caution us as we get stronger. I really pay attention to how my joints feel during and after a workout. If something isn't right, I need to adjust my training immediately.
Wow, I think you might have the best physique of any natural alive I've seen. It is incredible, the amount of hard work, dedication, knowledge of programming, and dealing with injury, it's truly inspiring. The video is great too, definitely gonna implement those behind the neck should presses since my shoulders and lagging and I have some soreness issues. I really hope your channel becomes bigger and you upload more because you deserve it and also have so much wisdom to share. Thank you!
Thank you so much Mohid for the kind words, I will do my best, as for the natural physique, you should check out Samuel Hartman, other french natty but he is just humongous !
This video is highly appreciated, especially the fact that you give reasons and details on each lift. I feel grateful to have this kind of info, and you guys are doing amazing work for many bros around the world. 💫💪🏼
Hi, I was introduced to your channel through NH. Great list! I actually have 7 of the exercises you listed in my program. However, instead of the high incline press and RDL my preference is the standing strict OHP and Goodmornings.
This was a very hard list to make. I think for bodybuilding purposes, this would be my list: 1. Overhead Press/Handstand Push-up/High Incline Press 2. Bench Press/Dip/Push-up 3. Pull-up/Pulldown 4. Rear Delt Row/Inverted Row/Face Pull 5. Upright Row/Lateral Raise 6. French Press/Skull Crusher 7. Biceps Curl 8. High Bar Squat/Front Squat/Leg Press 9. Leg Curl/Glute Ham Raise/Nordic Curl 10. Standing Calf Raise Obviously there are muscle groups and joint movements which are lacking, but because I'm limited to just 10, I had to make sacrifices... I think it's very important to include calves and hamstrings. It might sound crazy, but after thinking it through, I don't think hip hinge is a top 10 exercise. At least not for men (it would be #1 for females). If I was limited to just 3 exercises, it would be: Overhead Press, Pull-up, and Squat.
Top tier content. Only thing missing imo is since you brought up your injuries like elbow tendinitis, is to say how to avoid the injuries and where you went wrong to get those injuries. As a person may see these exercises but then hear the injuries and then decide to leave said exercises out concluding they attributed to your injuries. Maybe a future video on this topic if you haven't done one already?
I love all of these! I personally trade the French Press for the “Katana” Rope Cable Extension, Wall Strict Curls for Incline Bench Dumbbell Curls, and Front Squat for SSB Squats! Great video!
Ello Yuchub and hoping you get that 6k subs soon and more videos here! Although most of your exercises are too hardcore for me, I will try some and if anyone asks how Spartans trained, I will show them your videos 😆💪
Love your content, Hersovyac! Hello from Austin, TX, USA!!! Shoutout to NH for pointing us to your channel. You are an amazing inspiration! Cheers, man!!
The bicep strict curl - great inspiration by Denis Cyplenkov the world record holder in the strict bicep curl :D those Russian arm-wrestlers really are beasts.
Natural hypertrophy put me on this channel like others here. Cool as shit, another instant favorite to the natty “underground” TH-cam fitness for me lol
Great list! You really sold me with the breakdown of the Bulgarian split squat, I'm gonna try them tomorrow. My gym also has the angled smith machine so I'm all set. Thanks man
Front Squats is the king all hands down..I've also seen all my leg gains go stupidly up after i started doing these..But d only problem i face wid this exercise is my wrist joints hurts like hell, & m worrying everytime that in d longrun it would fook 'em up pretty bad.. I've tried to hold the barbell in my front delts like a shelf in crossing hands position but I just couldn't hold heavy ass weights in this position..Man I wish there was something I could do to execute this legendary movement while not putting my wrist at risk..
I am 1 year into natual bodybuilding and seen decent results using mostly PPL split. Through your 10 years of experience, what split is optimal if I feel I dont have enough time to keep working out 6x a week every week.
My favorite way to French Press is with a multi-grip bar and to use the neutral grips. It's by far the most comfortable and I can load it the heaviest.
Premier exercice et j’ai déjà envie de commenté, merci pour le partage et les explications liés à ton expérience ! Merci hersovyac et dsl flm de me concentré sur la réponse en anglais si tard mdrr
Ngl found your vid by chance last week and have to say you have great info and stuff that helps, began training my side neck, since I train my neck also
That’s because not everyone is patient and dedicated enough to build up the mobility and joint conditioning for these, but are fine doing Smolov bench cycles 😇
I definitely agree with switching to front squat for quads for someone like myself that has long femurs notably with elevated heels. I do the Zercher squat since it is easier than a snatch grip or crossbody grip for les mobile wrists
I learn so much from these top 10 videos. Even though not every lift is for me I learn a lot from the reasoning as to why the lifts are in the top 10. Thank you.
You’re an inspiration! Your content is extremely helpful and incredible. Really appreciate the good work you do and the effort you put into training is quite commendable. 🙌
Hey Herso. Awesome video! You talked a lot about possible elbow tendinitis after heavy weighted chin ups and pull ups. I found weighted ring chin ups very natural and comfortable for my elbow. Have you ever tested that one?
Hey man came from Natural Hypertrophy's channel and saw u were also a fan of Steeve Reeves. Steeve really liked to build the upper chest and shoulders. I was doing a lot of heavy weighted dips but that builds the lower part of the chest a lot right and makes the chest look a bit soggy so thats why I stopped doing them and only do flys and upper chest movements. But your chest does look great so wondered what your opinion is on how to build an aesthetic chest and how much it depends on the genetics. Also Steeve Reeves liked pullovers a lot to expand the chest but didnt see you mention that one is there a reason why you dont like them that much?
yes idk why you do with so many dips cause for me I feel like I'll overdevelop my lower chest and makes it look soggy. Thats why I asked maybe its genetic.
Ive been hb squatting on a slant board as ive got incredibly long legs relative to my torso, makes my knees feel so nice after but might have to throw in some front squats on the board too!
Great video. And great explanation. Question: You did not include any ab exercise, is it because you think all the other exercises will give sufficient engagement to the abs. 2 of our current mr. olympias Ryan Terry in Physique and CBum in Classic both included hanging leg raise in their Top 10. What do you think about an abs focused movement in the Top 10?
Well I wasn’t planning to do it since I feel like those videos are too long and boring for most but Omni Man convinced me to add mine to their library so here I am !
@@Hersovyac nah good thing you did, thoroughly enjoyed it! remember, we are all kind of nerds here for this kind of stuff! you have a valuable voice in the natty community just wish we'd hear it a little more often :D
I loved your perspective and exercise selection; thank you for sharing. Can I challange you a little, though? Why don't you perform the Klokov press with a full range of motion, i.e. to the traps at every rep? I ask because I assume that if you want to reap the prehab/"bulletproofing" benefits of this exercise, that would be the ideal approach, wouldn't you agree? I don't mind partials to maximize muscle growth, but we're talking about connective tissue capacity here.
Because those connective tissues are worked whenever you like it or not and that very deep rom with my long arms just add more recover time to the rotator cuff without any upgrade in conditionning. As such I prefer to cut the rom at the start of the neck and not lower
@@Hersovyac Thanks man, I was just wondering because all your natty contemporaries like Alex Leonidis and Alec Enkiri lower to the traps. Klokov does too in the video you showed. I've started to include them in my program and love them! Take care man and have a great weekend!
hey, i have done all these exercises for some time except the klokov press and front squat so i guess im on the right track. i even do the strict curl which i never see any one else do. i should rotate back in weighted dips but they can bother my shoulder some times.
21:55 have you tried zercher squats? they feel super natural and different than back or front squats for some reason, is an oddly good way to do squat pattern properly without overthinking it
I was debating swapping out BTN press for DB OHP but you have convinced me otherwise to keep it in lol. I'm interested in trying the DB french press and strict curl
Hello, just discovered you from Natural Hypertrophy, great stuff. I am 6’1” decently athletic, but want to lift more. Thinking of doing just compounds (bench, over head press, pull up, rows, squat, deadlift) for 5x5. Would that build a decent physique? Any recommendations? Cheers!
I've only seen your comments on other channels but I didn't know you make content until NH talked about you. I already like your personality, such a cool guy. Don't mind if I go aboard your ship bro. Thanks in advance. 🙏🤝
Merci pour la vidéo, je fais déjà la majorité des exos proposés, je vais tester le wall strict curl. J'ai des petits bras notamment biceps, je bombarde pas mal le curl incliné après les sets classiques de curl haltères ou barre mais je vais introduire cet exo pour voir.
@@Hersovyac Merci pour les conseils, j'ai testé et j'ai eu un bon ressenti. Je fais le hammer en "pinwheel" comme dans ta vidéo avec Alex (de mémoire pour son prénom) et le ressenti est meilleur aussi.
talking about parallel chin ups....am I the only one that can seriously activate the pecs with it? For me the parallel chin is kinda of an upper body squat. Parallel chin and dips are to me like squat and deadlift/rdl.
Activate is a big word, pec can’t really help but yeah they squeeze harder to stabilize the humerus to not go out ! Chins and Dips are serious mass builder, most street lifter have terrific upper body and the bulk of their training are these two movements 👌🏻
Awesome and huge congrats on all of your success bro! 🙌 Are you still doing a mostly full body routine? How do you maximize recovery when doing such a huge workload? Merci and all the best!
I really like that you choose front squats, smith squats, chin ups, and rdls (I prefer snatch grip). My only changes would be to make the incline barbell press a dumbell incline press, as the barbell targets my front delts and hits an awkward sticking point about mid way, where I begin to grind it through with my lats; whereas the dumbbells stretch out the upper pecs. Klokov press doesn't feel great either; there's an impingement on my rotator cuff as I press overhead.
As for klokov press, it really requires a lot of mobility and joint integrity, but it might also be the acromio bone who is too curved and pinching the supraspinatus tendon
@@Hersovyac I have the mobility, but I think you may be on to something with the pinching--it's the same reason I haven't been able to be flat barbell bench for a year. That pinch at the top of shoulder adduction feels terrible. I see you're using a wide grip for the incline. I'll give that a shot. I've always done it with a close grip for extra triceps.
Thanks for staying adamant about this lift. I raised it up a notch to 75 degrees and it felt amazing. I'll have to thank you for my future shoulder gains brother 💪
Salut hersovyac , Merci pour cette vidéo, j'essaye le plus possible de comprendre tout car j'ai du mal avec l'anglais mais tant mieux ça m'entraîne ! Petite question concernant le higth incline barbell press : si c'est compliqué de le mettre en place dans une salle commercial (car bcp de monde) tu conseillerais de le remplacer plus par le overhead press ou incline barbell press ? PS : dans une optique de masse générale Merci d'avance !
Hey, really enjoyed the video but I have a minor criticism. I found it fairly difficult to hear you, I had to turn down the volume of everything else and turn the volume of Chrome up in order to be able to hear you properly. I'm not suggesting you shout at the camera or anything, I enjoy your quieter chill voice; I instead suggest that you increase the volume of the video in whatever editing software you use before uploading it. Thanks for the great list!
how could i program the klokov press, i've heard much about the injury risk with it, and want to be careful i am also focusing on the conventional, strict barbell OHP a lot, cuz i think it is cool (goal for this year is 60 kg, currently at 52.5) i can atm workout for 3-4 times a week due to school and work.
0:00 hello
2:08 high incline barbell press
5:22 weighted chin ups ( Neutral grip )
9:57 Behind neck snatch grip strict press
12:38 weighted dips
15:53 French press
17:47 wall strict curls
21:55 front squats
28:06 RDL
32:21 Bulgarian split squats
Bro was 3mn too fast for me thanks
@@Hersovyac This is only 9. Is one missing here?
@@anton56789 Yes brain fart happened, pretty sure I wanted to get neck/forearm in and forgot
Bene incorporating weighted chin ups, french press , strict curls , RDL, front squats for a long time. I do bodyweight dips, coz shoulder pain... Will start with Bulgarian from today.
Where is the 10th exercise?
Man you're really the definition of the word aesthetics, big inspiration
Thank you man 🙏🏻🙏🏻
All this mutual respect and adoration between the natty TH-cam community makes me smile inside. It's just so nice to see a community thrive and successfully prevent many from taking PED's.
Yes indeed, unless we one day have a very safe PED exposure plan fully backed by science maybe we can talk about it, in the mean time, let’s stay natty and healthy, avoiding all those scams about SARMS and shit 🙏🏻
Dips are such an underrated exercise, happy to see them on your list bro 💪🏼
-
I currently use them for getting a bigger bench press and have reached 165KG at a Bodyweight of 60 using the power to weight ratio dips produce. The best upper body strength builder
Preach !
I added front squats at the beginning of the year. I have also noticed that they are easier on my knees. The squat just feels more natural, and I’m able to get good depth on them without pain.
My current top set is 270lbs for 5 with 2-3 rir. I don’t typically push them super close to failure because the rack position gives out way before my legs. My goal by the end of the year is 315 for 5 at about the same rir. Your long term goal of 405 on a front squat would be super impressive. That’s an elite number not many will ever hit!
Thank bro ! Totally get what you share that’s the same for me ! I don’t care elite or not, less thinking more doing bro 😎🫵🏻👑
Just found you from Natural Hypertrophy, your physique is an inspiration bro. Funny enough we are both 5'7 and 180 except you are extremely lean! Such an inspiration though!!!
Slightly taller and heavier but thank man for the love !
Here thanks to NH myself. We have stumbled upon a whole new world here
Looking good for 5'7 180 bro, never think you can pack that much mass on at that height.
@@Hersovyacfucking kek at everyone getting your height and weight wrong lel
You look taller than that...
Came from Natural Hypertrophy amazing physique! Keep up the hard work bigger thins coming your way 🔥
Thanks bro will do and thanks for the support !
Found your channel through NH. You’re an absolute animal my man. Love your training philosophy
Hello there Allan, i followed you for years. I am humbled and surprised to see you there. Thank you so much man
@@Hersovyac sorry to disappoint you mate but I’m not Allan 😂
@@StrongandConditioned Well im Alan
Sorry bro don’t know what happened with the TH-cam studio app this comment got swapped with another one ! Still thrilled to have giga chad dad bod guy and fellow ginger like you here 🙏🏻
Hello there
I've been working on OHP as my main press for about a month now (probably will keep this emphasis for maybe the next 6 months or so). I've been debating whether or not I should be doing chest flies (pec deck) to supplement my volume, but I think you have me convinced that dips are probably the natural answer. I love working my triceps with dip machines so I should be able to tolerate the triceps volume for heavy dips. I'll probably consider working in BTN presses once a week so that I'm keeping my shoulder mobility in check.
PS: I absolutely love neutral grip weighted chinups. If I'm not super warmed up my brachialis can get a little cranky, but it's not like jumping into weighted supinated chinups (or overdoing weight on barbell preacher curls). While I do really like working the lengthen position for biceps, you are right to caution us as we get stronger. I really pay attention to how my joints feel during and after a workout. If something isn't right, I need to adjust my training immediately.
Thanks for sharing
Wow, I think you might have the best physique of any natural alive I've seen. It is incredible, the amount of hard work, dedication, knowledge of programming, and dealing with injury, it's truly inspiring.
The video is great too, definitely gonna implement those behind the neck should presses since my shoulders and lagging and I have some soreness issues. I really hope your channel becomes bigger and you upload more because you deserve it and also have so much wisdom to share. Thank you!
Thank you so much Mohid for the kind words, I will do my best, as for the natural physique, you should check out Samuel Hartman, other french natty but he is just humongous !
This video is highly appreciated, especially the fact that you give reasons and details on each lift. I feel grateful to have this kind of info, and you guys are doing amazing work for many bros around the world. 💫💪🏼
Thank you so much space lord 🙏🏻👌🏻
Great video! Looking forward to trying curls against the wall!
Let me know how it goes !
Big thanks to NH for sending me and so many others your way. Great work brother. Love your content.
NH is awesome, welcome to you man and thanks for the support !
Here from NHs channel. Excellent excercises here and great explanations. Will be doing some of these today! Thanks
Thanks man appreciate it
Great video. Behind the neck press is so under appreciated these days. I like that I can do all of these in my home gym.
Yeah all those exercises are pretty simple yet effective and yes BTN Press is making a come back for sure !
BTN press and BTN pulldowns at the least made me flexible enough to scratch the middle of my back again.
I love dips more than any other chest exercise but haven’t wanted to invest in it and lose chest gains I’ve made from presses.
Try them, literally no reason to lose gainz especially since you aren’t going to use it as a standalone
Hi, I was introduced to your channel through NH. Great list! I actually have 7 of the exercises you listed in my program. However, instead of the high incline press and RDL my preference is the standing strict OHP and Goodmornings.
That’s fantastic ! Good mind 🙏🏻
This was a very hard list to make. I think for bodybuilding purposes, this would be my list:
1. Overhead Press/Handstand Push-up/High Incline Press
2. Bench Press/Dip/Push-up
3. Pull-up/Pulldown
4. Rear Delt Row/Inverted Row/Face Pull
5. Upright Row/Lateral Raise
6. French Press/Skull Crusher
7. Biceps Curl
8. High Bar Squat/Front Squat/Leg Press
9. Leg Curl/Glute Ham Raise/Nordic Curl
10. Standing Calf Raise
Obviously there are muscle groups and joint movements which are lacking, but because I'm limited to just 10, I had to make sacrifices... I think it's very important to include calves and hamstrings. It might sound crazy, but after thinking it through, I don't think hip hinge is a top 10 exercise. At least not for men (it would be #1 for females).
If I was limited to just 3 exercises, it would be: Overhead Press, Pull-up, and Squat.
Great suggestion bro that’s good and I love that big 3 choice !
Top tier content. Only thing missing imo is since you brought up your injuries like elbow tendinitis, is to say how to avoid the injuries and where you went wrong to get those injuries. As a person may see these exercises but then hear the injuries and then decide to leave said exercises out concluding they attributed to your injuries. Maybe a future video on this topic if you haven't done one already?
Will talk about it man thanks for the idea !
@@Hersovyac Awesome! Look forward to it
I feel like this vid/excersizes have been exactly what I've been looking for, thank you (came from natural hypertrophy)
Welcome bro and thanks for the kind words ‘
And who has noticed mjolnir on his chest...that's 80-90% my exercise selection aswell...thanks bro :)
Thanks bro !
Just found your channel from the TH-camr "Natural Hypertrophy" You're an absolute beast my man!
Welcome man !!
Here from NH’s video. You have a great physique and your training methods are interesting. Subbed!
Thanks man and welcome to you Khaled !
I love all of these! I personally trade the French Press for the “Katana” Rope Cable Extension, Wall Strict Curls for Incline Bench Dumbbell Curls, and Front Squat for SSB Squats! Great video!
Thanks for sharing!!
Ello Yuchub and hoping you get that 6k subs soon and more videos here! Although most of your exercises are too hardcore for me, I will try some and if anyone asks how Spartans trained, I will show them your videos 😆💪
Ahahah nah bro you can ease yourself into it !
Thank so much! Nice channel! But do not forget Jason Gallant and Joel Kellet as top natural bodybuilder
I didnt forgot about them, they weren’t just in the ones I saw doing « top 10 » for bodybuilding exercises !
@@Hersovyac Congratulations from Brazil. Your physique is outstanding
@@DelNegro10 thanks man !
Love your content, Hersovyac! Hello from Austin, TX, USA!!! Shoutout to NH for pointing us to your channel. You are an amazing inspiration! Cheers, man!!
Heeeeey thank man !! Glad to have more texas chad here ! Welcome and thanks for the support !
The bicep strict curl - great inspiration by Denis Cyplenkov the world record holder in the strict bicep curl :D those Russian arm-wrestlers really are beasts.
Yes siiiiiir
Natural hypertrophy put me on this channel like others here. Cool as shit, another instant favorite to the natty “underground” TH-cam fitness for me lol
Hey there man thank you so much !! 🙏🏻
NH brought me here great stuff brother !
Welcome bro and thanks for the kind words !
NaturalHypertrophy sent me! Awesome work, exceptional physique! 💪🏻
Hello there and welcome thank you so much
No bench press, so my only option is to like this video.
🤣🤣🤣🤣
Great list! You really sold me with the breakdown of the Bulgarian split squat, I'm gonna try them tomorrow. My gym also has the angled smith machine so I'm all set. Thanks man
That Smith is muscle candy have fun !
Front Squats is the king all hands down..I've also seen all my leg gains go stupidly up after i started doing these..But d only problem i face wid this exercise is my wrist joints hurts like hell, & m worrying everytime that in d longrun it would fook 'em up pretty bad.. I've tried to hold the barbell in my front delts like a shelf in crossing hands position but I just couldn't hold heavy ass weights in this position..Man I wish there was something I could do to execute this legendary movement while not putting my wrist at risk..
Use straps bro, I will show how in an upcoming video
I am 1 year into natual bodybuilding and seen decent results using mostly PPL split. Through your 10 years of experience, what split is optimal if I feel I dont have enough time to keep working out 6x a week every week.
Full body
My favorite way to French Press is with a multi-grip bar and to use the neutral grips. It's by far the most comfortable and I can load it the heaviest.
I tried and hate it but if it works for you keep at it !
Comment for the algorithm and subbed. Great content man, keep it up 💪
Thank you lucero I will !
Also, for the tricep extensions I use one dumbbell that is either 10 or 12.5 kg and pump out 2 AMRAP sets with them.
Premier exercice et j’ai déjà envie de commenté, merci pour le partage et les explications liés à ton expérience ! Merci hersovyac et dsl flm de me concentré sur la réponse en anglais si tard mdrr
Avec plaisir 🙂
Ngl found your vid by chance last week and have to say you have great info and stuff that helps, began training my side neck, since I train my neck also
Thanks man, and good luck with that neck work you won't regret it
@@Hersovyac no problem and thanks man! This year my neck will be looking great!
Thank you man. Record more about how you train and your background please
Great! I agree with all except for 3rd exercise, the Klokov press, it's not for everyone
That’s because not everyone is patient and dedicated enough to build up the mobility and joint conditioning for these, but are fine doing Smolov bench cycles 😇
Very helpful video. 👌 thanks. Greetings from 🇩🇪
You're welcome! Thank !
I definitely agree with switching to front squat for quads for someone like myself that has long femurs notably with elevated heels. I do the Zercher squat since it is easier than a snatch grip or crossbody grip for les mobile wrists
Yes sir exactly !
I learn so much from these top 10 videos. Even though not every lift is for me I learn a lot from the reasoning as to why the lifts are in the top 10. Thank you.
Thanks man appreciate it 🙏🏻
Steve reeves is my goal physique! I'm impressed by your vacuum! Curious on your methods foe training it! o7
Will drop more vidéos and focus on silver era and training content bro
Great video Hersovyac, I learn a lot watching your content and I've noticed the quality of your videos has increased a lot. Congratulations!💪🏻
I am doing my best bro thank you so much ! Wil keep working and increasing it !
You’re an inspiration! Your content is extremely helpful and incredible. Really appreciate the good work you do and the effort you put into training is quite commendable. 🙌
Awesome! Thank you! 🙏🏻🙏🏻
more sound
thank you sir.god bless you
Thanks !
Hey man, big fan of your channel. Would like to know what are your bread and butter exercises for the shoulders? (Mainly for the lateral delts)
Same as on your other comment watch my training videos I show and explain everything
Thanks man! A much awaited video :)
Thanks bro !!
You have so much potential bro, keen to see the channel grow
I will my man thanks !
@@Hersovyac gonna start doing those seated barbell shoulder press
Superb mate. Great video.
Many thanks!
Best exercice sélection. Thx for your work💪🏼
Thanks to you Joaquim for watching and commenting !
Great information, thank you!
My pleasure Anthony 🙏🏻
Hey Herso. Awesome video! You talked a lot about possible elbow tendinitis after heavy weighted chin ups and pull ups. I found weighted ring chin ups very natural and comfortable for my elbow. Have you ever tested that one?
old school exercises are the best)
French press cable pulley +incline bench and you force total failure on triceps )
NH soldier checking in and subbed. Onwards and upwards Mr baguette
Hey there fellow croissant enjoyer and welcome !
Nice list
Most of these are in my routine, they give good mass (still prefer regular pullups, and i would put rows in there for 10th)
Thanks for sharing!
Hey Man,Great videos as always.If you could you increase the sound a little more it would be great.
Will do bro thanks for the feedback !
Hey man came from Natural Hypertrophy's channel and saw u were also a fan of Steeve Reeves. Steeve really liked to build the upper chest and shoulders. I was doing a lot of heavy weighted dips but that builds the lower part of the chest a lot right and makes the chest look a bit soggy so thats why I stopped doing them and only do flys and upper chest movements. But your chest does look great so wondered what your opinion is on how to build an aesthetic chest and how much it depends on the genetics. Also Steeve Reeves liked pullovers a lot to expand the chest but didnt see you mention that one is there a reason why you dont like them that much?
You answer your own question bro, i do dips and got a square chest what do you think ?
yes idk why you do with so many dips cause for me I feel like I'll overdevelop my lower chest and makes it look soggy. Thats why I asked maybe its genetic.
@@TRIQx1 depends your chest insertion and ribcage shape I guess too
Ive been hb squatting on a slant board as ive got incredibly long legs relative to my torso, makes my knees feel so nice after but might have to throw in some front squats on the board too!
Very good !
Very elaborated video. There's few who's opinion on bodybuilding I regard as high
Thank you sir for the kind words 🙏🏻
nice video, Greetings from Paraguay
Thanks for watching! Where in Paraguay friend ?
@@Hersovyac It is a small country in South America, I'm in the capital city, Asución
Great exercises,use almost all in the list in my own program 😎😎💪💪
Hence the great shape !
@@Hersovyac Yes.Simple but yet very effective program & exercises.This channel is going to blow up. 😎😎💪💪
Great video, great exercises, great physique
Thank you Alex !
Great video. And great explanation. Question: You did not include any ab exercise, is it because you think all the other exercises will give sufficient engagement to the abs. 2 of our current mr. olympias Ryan Terry in Physique and CBum in Classic both included hanging leg raise in their Top 10. What do you think about an abs focused movement in the Top 10?
Hanging leg raises are good
Much appreciated
My pleasure 🙏🏻
Man, you & NH look like you can be an actors. Good video
Ahaha I will tell him !
the aesthetic god! was wondering when its your turn with this video idea!
Well I wasn’t planning to do it since I feel like those videos are too long and boring for most but Omni Man convinced me to add mine to their library so here I am !
@@Hersovyac nah good thing you did, thoroughly enjoyed it! remember, we are all kind of nerds here for this kind of stuff!
you have a valuable voice in the natty community just wish we'd hear it a little more often :D
@@Kinta02 i hear you ahaha will do my best bro thanks 🙏🏻🙏🏻🙏🏻
I'm literally pausing the video, grabbing a barbell and trying them out. Great video.
Thanks bro have fun !
Came from NH channel, your a best loving your yoke training. looking forward to learning from you sir 🫡
Thanks man and welcome !
Great video. Thank you. Subscribed.
Thanks man and welcome
Interessant tout ca merci !
I loved your perspective and exercise selection; thank you for sharing.
Can I challange you a little, though? Why don't you perform the Klokov press with a full range of motion, i.e. to the traps at every rep? I ask because I assume that if you want to reap the prehab/"bulletproofing" benefits of this exercise, that would be the ideal approach, wouldn't you agree?
I don't mind partials to maximize muscle growth, but we're talking about connective tissue capacity here.
Because those connective tissues are worked whenever you like it or not and that very deep rom with my long arms just add more recover time to the rotator cuff without any upgrade in conditionning.
As such I prefer to cut the rom at the start of the neck and not lower
@@Hersovyac Thanks man, I was just wondering because all your natty contemporaries like Alex Leonidis and Alec Enkiri lower to the traps. Klokov does too in the video you showed.
I've started to include them in my program and love them!
Take care man and have a great weekend!
@@michaellupu2080 If you are talking about the dead stop vs continuous tension, it's simply a personal preference, I did both, both are good =)
hey, i have done all these exercises for some time except the klokov press and front squat so i guess im on the right track. i even do the strict curl which i never see any one else do. i should rotate back in weighted dips but they can bother my shoulder some times.
Great to hear brother, keep weighted dips cycle short and using a slingshot can help
Great content. Just subbed. Was thinking you would have some type of horizontal row in this???
Surprise ! Nope it’s « best » not « all good exercise for x muscle »
@@Hersovyac thank you
Great video my friend
Thanks bro !
21:55 have you tried zercher squats? they feel super natural and different than back or front squats for some reason, is an oddly good way to do squat pattern properly without overthinking it
I did, I prefer front squat still. But I understand why you like it !
Great video brother 💪
Thanks George !
Thank You!
You're welcome!
I was debating swapping out BTN press for DB OHP but you have convinced me otherwise to keep it in lol. I'm interested in trying the DB french press and strict curl
Don’t be afraid to rotate between the two, let say every 6-8 weeks !
Came here from Natural Hypertrophy, awesome video and sick physique
Thanks man and Welcome !
Also came from NH, I'm a female but love to learn about this stuff and all things growth and strength. Awesome stuff!!
Welcome to you as well ! I got some content in preparation for females but most of what you see can apply to you as well 🙏🏻
came here after NH review
You got yourself a new sub
Thank man and welcome !
Love your workout program, hard gain like a beast..
Thanks bro
très bonnes explications merci 🦾
Avec plaisir 👍
Hello, just discovered you from Natural Hypertrophy, great stuff. I am 6’1” decently athletic, but want to lift more. Thinking of doing just compounds (bench, over head press, pull up, rows, squat, deadlift) for 5x5. Would that build a decent physique? Any recommendations? Cheers!
Depends your strength level, check my beginner routine.
I've only seen your comments on other channels but I didn't know you make content until NH talked about you. I already like your personality, such a cool guy. Don't mind if I go aboard your ship bro. Thanks in advance. 🙏🤝
Welcome man make yourself confortable
Merci pour la vidéo, je fais déjà la majorité des exos proposés, je vais tester le wall strict curl. J'ai des petits bras notamment biceps, je bombarde pas mal le curl incliné après les sets classiques de curl haltères ou barre mais je vais introduire cet exo pour voir.
Si t’as des biceps merdiques comme moi les classiques fonctionneront pas très bien, focus strict curl et marteau
@@Hersovyac Merci pour les conseils, j'ai testé et j'ai eu un bon ressenti. Je fais le hammer en "pinwheel" comme dans ta vidéo avec Alex (de mémoire pour son prénom) et le ressenti est meilleur aussi.
@@ConradMarbourg3635 Axel, comme moi d'ailleurs. Good ! Ravi que ça t'aide
Awesome video!
Thanks !
Merci bien !
talking about parallel chin ups....am I the only one that can seriously activate the pecs with it? For me the parallel chin is kinda of an upper body squat. Parallel chin and dips are to me like squat and deadlift/rdl.
Activate is a big word, pec can’t really help but yeah they squeeze harder to stabilize the humerus to not go out ! Chins and Dips are serious mass builder, most street lifter have terrific upper body and the bulk of their training are these two movements 👌🏻
Awesome and huge congrats on all of your success bro! 🙌
Are you still doing a mostly full body routine?
How do you maximize recovery when doing such a huge workload?
Merci and all the best!
Yes i am with some half body
@@Hersovyac fuck yeah brother! keeping it truly old school! Merci beaucoup :)
I really like that you choose front squats, smith squats, chin ups, and rdls (I prefer snatch grip). My only changes would be to make the incline barbell press a dumbell incline press, as the barbell targets my front delts and hits an awkward sticking point about mid way, where I begin to grind it through with my lats; whereas the dumbbells stretch out the upper pecs. Klokov press doesn't feel great either; there's an impingement on my rotator cuff as I press overhead.
Thanks for your share bro. Are you sure you do it correctly ? A mid way sticky point with no upper chest seems odd. Maybe try in the smith ?
As for klokov press, it really requires a lot of mobility and joint integrity, but it might also be the acromio bone who is too curved and pinching the supraspinatus tendon
@@Hersovyac I have the mobility, but I think you may be on to something with the pinching--it's the same reason I haven't been able to be flat barbell bench for a year. That pinch at the top of shoulder adduction feels terrible. I see you're using a wide grip for the incline. I'll give that a shot. I've always done it with a close grip for extra triceps.
Thanks for staying adamant about this lift. I raised it up a notch to 75 degrees and it felt amazing. I'll have to thank you for my future shoulder gains brother 💪
Salut hersovyac ,
Merci pour cette vidéo, j'essaye le plus possible de comprendre tout car j'ai du mal avec l'anglais mais tant mieux ça m'entraîne !
Petite question concernant le higth incline barbell press : si c'est compliqué de le mettre en place dans une salle commercial (car bcp de monde) tu conseillerais de le remplacer plus par le overhead press ou incline barbell press ?
PS : dans une optique de masse générale
Merci d'avance !
Essaie au cadre guide sinon change de salle
@@Hersovyac dacc merci donc pas remplaçable 🤣
Hey, really enjoyed the video but I have a minor criticism. I found it fairly difficult to hear you, I had to turn down the volume of everything else and turn the volume of Chrome up in order to be able to hear you properly. I'm not suggesting you shout at the camera or anything, I enjoy your quieter chill voice; I instead suggest that you increase the volume of the video in whatever editing software you use before uploading it. Thanks for the great list!
Thanks man you aren’t the only one to complain about it I will do my best to correct that now. Thanks again also for the support !
how could i program the klokov press, i've heard much about the injury risk with it, and want to be careful
i am also focusing on the conventional, strict barbell OHP a lot, cuz i think it is cool (goal for this year is 60 kg, currently at 52.5)
i can atm workout for 3-4 times a week due to school and work.
Secondary or accessory shoulder movement. You are still beginner strength wise don’t overthink it
Thank you, very convincing advice
Thank you Titi
Merci pour votre liste et surtout pour les details. 💪
Merci à vous d’avoir regardé 🙏🏻