THE ONLY 5 EXERCISES MAN NEED TO BUILD MUSCLE
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- เผยแพร่เมื่อ 15 มิ.ย. 2024
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#shorts #calisthenics #fitness
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DB curl
Ezbar curl
Hammer curl
Preacher curl
Concentration curl
Aaa yes, the curl bro
🤣
@@azriel5289 lol
Don’t forget to do them in the squat rack
Yes, did that today
I like how every entry has an explanation and then there's shoulder press 😂
shoulder press.
If by explanation you mean "it builds muscle"
😂😂😂😂
My brain thought, "reverse pull-up, makes sense"
Host: "Now we have shoulder press next in the queue!"
Shoulder press: "..."
Host: "So what's special about you?"
Shoulder press: "No."
*gets to Top 5 ez*
"Existing is killing your gains" - athleanx
🤣🤣🤣🤣
So then build a house out of the strongest heaviest stone
Then what's your SOLUTION if YOU HAVE A BETTER ROUTINE? I Believe it's all about have a regular routine. 90 % of weight loss is calorie deficit.
Science already proved working on legs will only temporarily increase testosterone in few hours which is not enough to have any significant effect on other muscles’ growth. This man is full of shit.
is he still relevant in 2022? (almost 2023 now) When I first saw him I'm not impressed with the physique because he seems dry and so lean.
"Lifting weights is killing your gains" AthleanX
Breathing is killing my gains :(
@@ElvisLifts :( high protein food is killing my gains
Dying is killing your gains
i like
Going to the Gym is killing everyone's gains
According to Athlean X, those are all killing your gains
Athlean X lied to you
And here is why: ...
😂
According to Jeff, breathing kills your gains.
@@francomussida breathing is killing your gains. Not breathing enough is killing your gains. your gains are killing your gains.
Everything is killing your gains... Especially face pulls.
I love how you describe some of them so in depth and others don’t even have a description. it’s pretty funny lmao
“Builds a strong upper body” lmao
"Shoulder press"
@Jari Jokarl Clearly hahahah
Bcos he's a meathead who knows nothing about calisthenics and thinks you need barbell exercises to get stronger
@@wowftw120 and maybe you’re just an insecure kid who’s too afraid to indulge in barbell training because you are too stuck up in your calisthenic ways that your mind has blocked the idea that calisthenic and barbell training together make for best results🤔
I think you got the 5 best exercises covered. I personally fell in love with squats when I broke my wrist...no choice is always a good choice.
1 : facepulls
2 : face pulls
3 : face-pulls
4 : headpulls
5 : pullface
jeff is that you
Pullface got me pretty hard lmao
Your rear delts must look like Seth Feroce's
head pulls
Athlean-X fan ??
“Working out is killing your gains.” - Athlean X
Gaining is killing your gains
@@djpurplefoxsdeadchannel that's correct you're killing (breaking down) your previously gained gains for more gains😎
Killing your gains is killing your gains
Killing is gaining your working
Im guessing he meant in a full explanation that if your overdoing it, working out alot on rest days then that will kill your gains.
Leaning Barbell rows are also really good.
especially great for back development before you can even do pullups beyond one or two.
I think with that added you have perfect opposition to all movements, great balance
Yeah for sure bent barbell rows.
Do single dumbbell rows and you get obliques in there too. But for real, old school barbell rows are also good for lower back like deadlifts.
No they’re not, very low tension and stability relative to the amount you get from most other back movements. Coming from a strictly hypertrophy standpoint they’re a inefficient workout not but bad, but other things are far better.
Agree! I like to throw in some dips, skull crushers, and Bulgarian split squats too but those are the most important 5 for sure
Dips 💪🏾🔥🔥
Only one more I can add. Walking to the fridge. This is a must!
Not using a fridge is more better
Because the more fresh you eat, the better it's digested and better processed by the body
Better digestion= overall better health
And also good growth
@Green Mosaic your comment makes no sense.
Food is important.. food is usually found in the fridge. *blink*blink*
Without a doubt.
@@Jsinka48 I won’t take advice from who says “more better”
90 degree heavy eccentric bands+ chains unilateral behind the neck deficit bosu ball one arm neutral grip barbell curl on blocks with a 10 minute hold at the bottom, middle and top range of motion with the opposite knee elevated and using a false grip
Maybe using commas this comment would be useful
@@urielchami4556 it's a joke, good one too
@@urielchami4556 it's the name of one exercise why would they use commas
Is that you Joel Seedman
Commas not quotation marks
very true when i started bodybuilding 30 years ago my friend did weightlifting as sport.
He became massive much faster than me and far stronger.
And he did these 5 exercices.
The five demonstration is absolutely the best compound movements to build on.
“Deadlifts reduce back pain”
Egolifters: allow us to introduce ourselves🥶😈
Powerlifters entering the chat.
Its true though. I have been having back pain the past 2 yrs coz of my job and the lack of exercise worsen it. My mindset changed as soon as I realise I cant even carry my 6months old daughter for more than 10mins due to the pain so I started working out at home. I only do 15mins using x2 25kg barbels and I am pain free now. Deadlift is good if u dont ego lift.
1st squat in video was a ego lift too lol...instead of going up in one fluid motion, he pauses....too much weight guy lmfao
@@INCOGNITO-kd5ub really your back feels better after starting doing deadlifts ? I don’t do it for that exact reason
@@AS-yi5jg if u dont lift too heavy yes it will relieve the pain. If u start feeling tightness around your lower back try deadlifting 25kg it will feel better specially if u stretch well before and after. Doing low weights help u get the stretch. Lifting weights have all different effects depending on how much u lift. Some people go to gym just to lift aimlessly trying to impress people who doesnt really give af they r just watching to see u fail but some idiots think people are watching them lift heavy sht because they are amazing
video: deadlifts reduce lower back pain
my back after ego deadlift session: am I a joke to you?
I used to have the same problem with deadlifts until I realized I was lifting with my back instead of my legs.
Wouldn't be surprised if a large majority have the same issue.
Still waiting on wormchad to bite the dust
@@superdemonboy deadlifts can be done by 'lifting with the back'. That's the conventional variant. You keep the back stiff, and do a hip hinge.
Sumo deadlifts use more legs. Trap bar deadlifts even more.
It’s so exhausting seeing people squabble about form and sh*t. Who cares? Leave yourself out of other people’s lives.
@@christianolson8543 "Who cares" bruh they'll care when they suffer a lifelong injury.
Nailed it! 6. Rows. Need a vertical and horizontal pull
all done by one bar, can't go wrong with that!
Well besides pull-ups mate. 😊
@@j.harvey4030 high as fugg overhead press in a high enough rack.
There's your pull up barbell😂
Squat, deadlift, bench press, overhead press and bent over barbell row. A bar and plates for five exercises. You could add dips and pullups to make it seven.
Yep 👍🏾 he was missing the bent over row from that list.
im back in gym after long time off, basing my training around these fundamentals going forward. Stronglifts 5x5 was similar I did a lot back in 2019. Got upto 60kg overhead press strict form, which I was proud of. Back to square one now, grind continues.
@@IndefiniteMark that's awesome! Glad you're back at it. I tried the strongman workout as well. I started light to get back into lifting after time off with Covid. I switched to a push, pull, legs workout. Not sure of this is more effective yet
Agreed
@@IndefiniteMark Bro, same. I was a command fitness leader in the military and would destroy our fitness tests. 2 years later after getting out, my back is messed up but finally getting it back to feeling good again. I'm freshly starting again, but it's that first step that's the hardest. Keep going, your only limitation is yourself.
Calves: I see how it is
Squat and deadlift stimulate calves.
@@doublem1975x correct
@@doublem1975x not enough for hard and thick, juicy Stonehenge looking calves though.
@@jamesmcluvlee lol that was an idea only ppl w skinny calves believe
@@jimbo9661 Technically any movement that necessitates knee flexion stimulates the calves. Is it optimal for maximal growth? No, but they are being stimulated.
1. Dips (Push ups if you can't dip or don't have a station)
2. Pull ups (Rows if you can't pull up)
3. Chin ups
4. Pistol squats. (Sissy squats if you can't do it)
5. Nordic curls.
Thank me later
Push ups
Dips
Pull ups
L-sit (you wont be able to do it now but it's worth every second)
Pistol squat
Easier veriations or weighted version of them according to your level
Wtf 💀
@@TheGoldenMan888 calishenic is supreme but you're too lame to go against what most people do
All I’ve been doing for the past 8 months are these lifts and my physique has exploded
Really bro I just started the gym and decided to do these 5 compound movements and do lean bulking but I having doubts now
@@raeese7250 how often are you lifting? Training with compund movements like this requires more rest than ttpical so if you’re hitting the gym every day doing these lifts then you won’t see gains as fast. I only lift 3 times a week maybe 4 max
@@raeese7250 do four sets of each, 12 reps warm up set that’s your first set. Then your 3 working sets do 10 reps. Then 8 reps for your 3rd, then 8 on the last. Use weight that you are comfortable with and can lift easily for the first couple months. Get the proper technique and form mastered. Before long you’ll start to see massive changes. Rest and diet are the most important !
@@jackmusdash I do the same just three days a week
@@jackmusdash isn't that too much I'm also doing some calisthenics like pushup,pull-up, chin ups and dips
Deadlift increased my lower back pain.
Mine to
Did you do it with good form?
@@pinzosquer4629 yeah just hurts my back from some reason nothing major, I can trap around deadlift
@@stinknugget6446
Stop deadlifts then before you hurt yourself
@@Eye-it-azz I never do them, tried a few times but hurts my lower back so I do hex bar deadlifts instead
Also some row for extra thickness in your back, and carry for forearms and traps, that's a forgotten exercise. For the rest, that's pretty much all you can do to build your body
You can develop your traps and forearms with deadlifts. I'd add a row movement (as u said) and an exercise for calves
@@Juamacao2503 yeah that will do the job perfectly
@@Juamacao2503 just running/bicycling will do the job dor your calves tho. But i agree with the rows, just pull ups alone isnt efficient for all your back muscles.
@@raoulz9619 deadlift is great for back
@@raoulz9619 Running/bicycling will not grow calves that much. It'll make them athletic, but hypertrophy won't happen much
I have 6 actually it’s your 5 and bent over rows. I feel that if you have a horizontal vertical press do a a horizontal and vertical pull (bent rows and pull-ups) other than that I love this keep it simple!
doing only these 6 exercises ?
@S.U7637 its all you need to hit the full body 💪🏻😆
"Bench...."
"It increase upper body strength..."
(Waits)
I guess that was it xD
It does doesn’t it haha
I was thinking exactly the same.
bench press is overrated and unnecessary, has almost no practical uses
@@user-tr2dh4xx6u where you get that idea from?
@@user-tr2dh4xx6u tf is your name lmao
Missing: rows.
Consider the three axes: lower body, upper body horizontal, and upper body vertical.
Push and pull are both covered for all except upper body horizontal pull. Rows fit that gap.
@Interdimensional Bigfoot test is still the best
My thoughts exactly.
Would Face Pulls fit the bill?
@@danielsmith9130 it's an accessory exercise not a primary exercise so not really even though it's very useful for shoulder health
Missing calves and biceps
1. Bulgarian split squats
2. Hammer swing
3. Row
4. L sit pull ups
5. Curl with transition to Arnold press
(do all with slow controlled form and engaged core)
rows. Can't forget em.
1.preacher Curls
2.straight curls
3.concentration curls
4.DB Flys
5.squats...na just kidding, barbell curls
Everyday chest n bis for the guys
And wide grip close grip hell of a arm sesh
Dr Jansen, from Brolab
My nigga
Squat rack curls
The only 5 exercises are:
1. Squat
2. Deadlift
3. Benchpress
4. Pull ups
5. Standing Shoulder press.
Compound exercises
You could make this list shorter by combining the deadlift, squat, and standing shoulder press together.
1. Benchpress
2. Pull-up
3. Clean and Jerk
@@richievaldez3607 nah
@@richievaldez3607 yes and no. The positions are similar but there's a big difference between the explosive movements and heavy movements or for reps
The amount of overall strength, especially in my core, has skyrocketed from building my training around these five lifts the last few years. I don’t remember the last time I did abs. It’s really all you need unless you’re competing in shows. Great if you’re short on time too!
Dips, And Curls Definitely Needs To Be In There!!!!!
Can we take a moment to appreciate this man's form? It's impeccable.
Rows are also a great exercise!
pull ups + rows = demon back 🤑
remove deadlift and add rows
Yep chins & rows.
Bent over rows FTW
@@sac8950no way, you'll be lacking posterior chain strength. Remove the bench, which is the most useless exercise of them all.
"deadlifts decrease lower back pain"
The more you know .... 🤣
it does, when performed correctly.
DYEL moment
I'm almost certain that the majority of people don't do deadlifts right, I think people should just avoid them. Literally know 2 people my age (30) who have back problems cuz they were maxing out deadlifts and doing bad form. Not worth it.
@@ricardomoreno4379 easy solution: fix your form. /dismissed
I've actually had LESS back problems while I did lots of deadlifts (performed correctly)
You can alternately do rows instead of pullups if you don't have a pullup bar.
Or just find something to do pull-ups off of
Push-ups, handstand, various back exercises, various core exercises (plank included), pull ups.
As usual...the calisthenics guy forgets about the legs
1 Squat
2 Deadlift
3 Shoulder/Militar Press
4 Pull up
5 Dips
Just an opinion... :-D
I think bench is inportant
@@josteinbyum1373 I used to think so... just in my particular case, I think weighed dips are safer and give me enough chest activation. Furthermore, I started to feel a lack of shoulder mobility when I did a lot of bench press so I decided to leave it as a secondary exercise. Thanks for your answer :D
@@josteinbyum1373 dips are better
Julio and I have the same mindset fufu
I prefer bench dips just don’t feel as good as the bench
Seated calve raises
Standing calve raises
Donkey calve raises
Tibia raises
Adductor machine
😂😂😂
My man❤️ calfsbrah🦵
@@Hadriantheemperorofrome ❤️🙏
@@trollloloololooo 😁😂
@Paul Allen 🙏😂
I would also add dips to the list
Mine are these
Day one : pull ups chin ups barbel row
Day two: bench press dips militar press
Day three: squats deadlifts lunges
Works for me , feeling strong
Squats, pull-ups, dips.. These 3 are already good enough for me especially with additional weights and some variation of the movements to suit my needs.
Nobody mentioning sit ups lol
@@351clevelandmodifiedmotor4 because they suck lmao
@@351clevelandmodifiedmotor4 with heavy squats and deadlifts your core is not being neglected.
And then people wonder why they have small calves and constant lower back pain🥲
@@Rafaa2111 yeah, this isnt balanced at all haha
Ahh, the Golden 5. This was how my fitness journey started 10 yrs ago.
and now you can open pickle jars all by yourself... but putting on socks is a major problem (isn't it)
Me too. I used to avoid squats lol but now I do them twice a week heavy and moderate
I wish I learned about calisthenics 10 years ago. I consider weightlifting to be inferior. I do both, but calisthenics is much more rewarding and fun.
@@notimportant3686 not to mention wiping
So what do you think about that lifts sir? Are they good for build muscle as well as gain strength?
These are way more optimal for growth:
- close stance leg press
- RDL
- DB bench press
- chest supported rows/kas pulldown
- DB shoulder press
bs
I agree. The 5 will build muscle. But I’d add dumbell curls for bi’s and triceps extension and calph raises. Hopefully that’s self explanatory
Sex, weights, and protein shakes 💪🏿
you forgot day trading.... barbarian simpleton
Old School for Real.
Sounds like the title of a movie
Beer and sex and chips n' gravy
Stocks weights shakes
Rows are rarely mentioned but I'm telling you once I started to seriously do rows my back burst out like crazy.
Number 2 is adding walks like overhead should press while you are walking, extreme core strength
Number 3, zercher squats and carries.
This effect is largely genetic. I've been doing intense rows 3x week for years and my back still has that hump of fat. Being a camel doesn't help much either
@@josephchen1973 thats because fat is fat. Resistance training doesnt burn fat it just helps to build muscle
@@mastertrey4683 muscles burn fat, more muscles=the body needs/burns more energy
@@chrismaspoo tbis is true but this guys taking about his back fat that wont go away when hes doing rows when rows dont get rid of back fat
@@josephchen1973 nvm I realized I just missed an obvious joke
5 is an arbitrary number and not enough in my opinion you need for the upper:
-Horizontal push/pull (rows and bench press)
-Vertical push/pull (pull up and shoulder press)
-For the lower body two exercice per muscle since they are bigger. Some examples:
Bulgarian Squat, romanian deadlift, hip trust, calf raise and lateral lunges.
-only after all of those you can start to think about other muscles like traps, upper arms, biceps, triceps,neck and abs.
I would include barbell rows too because there were no horizontal pulls in the list. The list only had the horizontal push, vertical push & pull
Nordic curl, reverse Nordic curl, calf raises, Rows (feet optional), Dips
Not if you can only pick 5
Lol thats stupid af
This man going to have huge biceps and calves while the rest of him disappears when he turns 90°
Squat
Bench
Narrow grip
Bent over rows
Deadlifts
Overhead press
Skull crushers
Chin ups/pull ups
Rows
Hammer curls
Curls
I might be wrong but i think that's more than five
@@yamizake5527 good to see you know how to count. Of course it’s more the 5 but this is what i would rather do.
@@Alex-m8515 LOL
Fuck it, everything
I think u missed the point of the video lmao
Power Clean, Bench, Squat, Deadlift, Dips
Push up-pull up-squat 3x12 every 2 day, rpe 8, rest 3 min rest each set. Progres overload every week, warm up before every exercise. Life time program
Everyone is a fitness expert all of sudden.
Exactly, fitness industry and avarage training people will not be able to recover from this phenomenon very easy. A lot of bullshit ia circulating on the internet.
@@hunlevistube everyone wants the attention.
@@hunlevistube It can sometimes take me a whole week to recover from weighted calisthenics. Adding barbell squats, deadlifts, and OHPs all in the same week, would be extremely taxing on my body.
I'm determined to give it a try though, I just hope I can still function at work afterwards 😅
Pullups, pushups, squats, leg raises/hanging leg raises, dips these are my favorites
calisthenics for the win
Good choices! Calisthenics turns you into more of a gash magnet than weights ever could.
the most important weight to move is your own!
@@cockshield ick
@@cockshield 🤣
Absolutely right 👌😎 i have 13 years of experience this are the most important things in gym
You nailed it for muscle building - maybe clean and jerk instead of shoulder press
Add some barbell rows for back thickness and then the regular arm workouts and it’s all you’ll need
Nah
You could have literally said the compound movements and saved everyone a minute of their day😂😂😂😂
Well, if he had said "the compound movements "and then finished the video, it would have wasted the time of people who don't know what it is and would have had to research, but showing each exercise, it saved the time of those who don't know.
This is such outdated information I stopped watching in 3 seconds, literally every video says the same thing. Hope I never see this tool again
Apparently 90% of the bros haven’t figured it out so gotta simply for the folks. No hate buddy
@@3DHDcat but still most of the dudes in the gym spend the majority of their time doing curls and cable flys….
@@3DHDcat outdated? Do you mean timeless and true?
Double underhand, cross grip deadlifts
Kipping pull-ups
Power curls
Reverse good mornings
Knees-in squats
This is so cursed ffs 😂
You forgot foot pronations and toe curls
I agree, I base my entire training around these 5 lifts. Fixed my back pain, the key is to focus on form and never dropping the deadlift. Just lower it.
i am a proffesional track and field athlete I am specialist in 400m hurdles. and I completely agree with the facts that these 5 exercises indeed are key to master full body strength and explosiveness, I've been doing these exercises 2 times a week for 5 years straight and my overall strength in other exercises is insane plus the fact that it helps me prevent injuries. I also do cleans and box jumps etc but that's specifically for my sport! :)
how could i increase my 400 m i was swimming before and only recently started running after i got drafted in army since they have 3k run test i did it for first time i felt good and started running after now 6months in to running i mostly run 10k easy tempo 5k up to 169 hr and 3x1k 3x400m my goal is to be able to start running 400m faster like under 55seconds would be a good goal and also 3k under 11.00 also good goal my best tries were 400m 1min 10secs and 3k 11.46 reason i want only to run and be good at 3k 400m becouse i think its most useful runs also i currently doing 531nsusn powerlifting program 4days so i only have 3 days to run in my week what would you recomment maybe and example of runs you would do durring a week i do gym on monday tuesday rest than thursday friday rest rest and cycle again
Compound exercises, all of them. Excellent!!
I’d add some type of horizontal pull, like barbell or dumbbell row, and maybe a weighted carry like farmer’s walk.
I agree! Hate me but i also think its necessary to add a rear delt, hip flexor, calf, and tib exercises for a more proportional physique.
@@walkingtalkingmonkey4103 agreed shoulder press and front raises get over glorified because it looks cool, the real delts are severely underdeveloped in most people and the front front delt is typically overdeveloped
@@ethanboknecht1073 this was the case for me until I started taking strength and conditioning seriously. Y raises helped me the most with only 2 5lb dumbells, i got good results.
@@ethanboknecht1073 so smash out those pullups
farmers walk is garbage the forearm doesn't move look into biomechanics
Rope climbing, push ups, pull ups, dips and handstand
people who do only these 5 look like they don't lift lol
The Big 5 are crucial, but accessory workouts still need to be done. Such as biceps, calves and lats
thank you, this guys over here lying lol, another I recommend is crunches and or sit-ups bc core muscles are very important
Yeah great point, and that overhead shoulder press with a barbell will leave a rotator cuff in shreds after 5 years of consistency. Same with benching if you elbow flair. I like mixing in dumbell work alot more as I get older and have more shoulder pain
@@abrahamwiebe idk man, even after dislocating my shoulder I have no pains whatsoever and I hit the weights consistently. maybe I just have good genetics?
@@abrahamwiebe sounds like you have bone spurs and rotator issues already bud. I had mine done two years ago. If the pain isn't to bad go see a sports/physical therapist they can help get you right and avoid surgery.
@@smith806 Very possible, for sure! I just know that I didn't start lifting until around 30, but once I started, I never let up and have been consistent like you for almost 10 years now. I just know I have had to do tons of research over the past few years in regards to the shoulder, and what exercises I will do. Some of my faves I have had to shelf, instead of bench press, ill barbell press. Had to get rid of chest flys, which I loved. Also I don't row with the barbell anymore, only dumbells. Basically letting my shoulder be free (this is unscientific wording) rather than getting it hung up in areas that will cause friction. Those frictions add up over the years, and at 39 Im starting to feel them. Heck just going over head over and over with barely any weight will give extra chance for shoulder problems, as pro volleyball or tennis players would say. If youre already older and not having issues after years of lifting, then maybe youre good to go!
When you said reduce lower back pain for deadlift I don't know about that one coach 🤣
Edit:thank you everyone for the helpful information have a blessed day my friends
If you have proper form from your feet up it will cause it will increase the muscle in your posterior chain
Don’t do deadlifts and then go golfing immediately after. Turns you into a cripple for a week.
@@tealatata the problem with that is near the end maintaining proper form is difficult
@@MikeRepluk I do them just body weight and a band but I do have back issues and am afraid to try with so I stick with Pilates reformer to keep my core strong without lifting heavy it’s not as good for body shaping but keeps me functional. I was told by my PT that we need to keep posterior chain strong as possible
@@tealatata thats a great approach no doubt,. I hope your back feels better!
I have never seen so many wrong informations in one video ! This is quite a performance in itself ! 👏
Literally the five exercises I did in personal training today! Crazy
For those who need a better description for the last exercises
Bench Press: You work on triceps, chest and deltoids, but you even gain some isometric strength in your forearms.
Pull Ups/Chin Ups: Combining both, you end working on your upper back, your biceps, your core stability and your forearms brutally. Some people even say chin ups are better than bicep curls!
Press/Overhead Press/Shoulder Press: You gain core stability, scapular stability. You work on your shoulder and your triceps. Usually, this exercise is the weakest point of every athlete, and it takes a longer time than other exercise to add numbers on it, so you better work hard, coz it's an excellent indicator of your upper body strength (some say even more than the bench press).
Edit: Yea yea yea, no more lats lads.
You're wrong. Bench press = stronks
@@Zachodd boi
bench press does not work lats to any significant degree
Gotta agree shoulder press is hard as a mf
@@YurtTheTurt "Break" the bar to activate your lats.
Everyone has something to say about deadlifts causing back pain instead of assisting with it. In my humble experience/opinion it does. I think the difference is form, and not using a weight belt. In my opinion a weight belt supports your lower back too much. Not allowing for you to build up your lower back muscles. Just my observation from my lifting experience. I've never used a weight belt, and deadlift 600+lbs three to four times a week. I hope all of you out there stay happy, and healthy 🙏
I personally use a belt and tighten it to a point that forces me to keep my core engaged. I've hurt my back before because I wasn't keeping my core tight during a heavier lift.
I respect your opinion but most power lifters and strongmen insist on using a belt when going for heavy power sets just tighten it tp the max. To each their own though. I personally dont use a belt for anything of 6 or more reps as thats more slow controlled lifts for me but when doing 4 or less reps for power and explosion I use a belt
When lifting at elite levels, the idea of the belt isn't to support the lower back exactly. When its tight, its more of an extra cue to brace against with your core. Bracing is one of the biggest factors that contribute to a safe heavy lift.
I was going to argue that with heavy deadlifts you should always use a belt, but then I saw that you lift 600+ lbs. Maybe I need to rethink this!
It's different for everyone, but probably a good idea for everyone who is putting up big numbers. I have two disks in my lower back that are gone, so for me lifting with a belt has been very effective on avoiding back pain and further injury. I used to lift with out one and my back would get so bad I would have to take weeks off. The belt and focusing on bracing had been a huge game changer for me personally.
W/o weights/Equipment
1.Push-ups
2.Pull-ups
3.sit-ups
4.sissy squats
5.hyperextensions
W/Weights/equipment
1) incline barbell or dumbell
2)squats
3)behind the back presses
4)barbell rows
5)leg curls
only thing I would add to this is bent over bar bell row
Squats
Deadlifts (can replace with clean and jerks)
Bench
Overhead Press
Weighted Pull-ups
Would add some barbell rows as an honorable mention
Your list is spot on
Lol dude if you’re adding C&J you can replace all of them and just focus on that
Calf raises
Nah remove bench for rows all you need is overhead press
@@AB-ff1cq nah man bench is King and it allows you to overload
Any reason row is a honorable mention instead of thoses listed above?
I noticed that guys who only lift weights always neglect ab exercises, do reverse crunches, bicycle crunches, hanging knee lifts, ab wheel, work your abs
Yeah thats why I started doing calisthenics and now I train my core a lot
I love tacos too much to do abs
There's plenty of ways to extract ab accessories out of the big compound lifts. Find a balancing exercise that suits your mood, comfort level, etc
@@sharkyandbabyorchie6949 just because they're well hidden doesn't mean they're not working
Squats, pull ups and deadlifts can all target the core as well. Not primarily, but they act to assist in those exercises.
Max thank you for this video. I’m 26 have been training since September 2023 stopped for theee months got back at it three weeks ago. Started a bulk. Going strong thanks bru
Dips, pull ups, ab wheel rollouts, body weight squats, kettlebell swings
The shoulder press is my sworn enemy in life
Same lmfao
I don't get it. SO DAMN WEAK on it. My Cryptonite. I mean Squats got nothn on that mf.
It is my Friend 😂😂😂
fr, it sucks so bad
Bruh I love doing it
good for the superman look
“Deadlift is reduce lower back pain” - very legit video, bro
My fave part was the bollocks about HGH 😂 Shredded Sports Science would love this one
If you do it right then DL is beneficial, if not, then no.
I had two herniated disc in my lower back never really did deadlifts or squat movements or exercises when I started to and learned how to do it with correct form it did help with my back pain a lot
When done properly they really can do wonders for your core strength and lower back health. But ...... they are never done properly 😂
@@tomtommings6228 squats do help release HGH and testosterone…
I do them all 2-3 times per week apart from the shoulder press im gonna add that one to the (short) list. Nice physique by the way! Lets go
We’re all killing our gains!!! 🤣🤣🤣
"squats imprive test and promote hgh" yeah doesn't matter. Sick of hearing it just for content fluff. You should squat because it's just that good of an exercise
Yeah, 100% negligible. Squats affect hgh and test during a session but the levels will go down to below baseline before they're back to normal, shortly after the session. Also spikes aren't even big enough to have any effects really.
Maybe not squats specifically but lifting generally, on a consistent, long term basis, does raise your overall testosterone level by a significant amount. Most of the reason people's test drops over time is because of decreased activity.
@@catfishrob1 I'm proof of this. My test level is over 100pts higher than before I started lifting a year ago, lifting seriously for the last six months. 290 to 392. Lifting and diet were the only changes.
@@RaveyDavey >lots of people get lower t from training
Yeah, if you get your diet from athlean x
Until you blow out the knee, back, or neck.
I've always felt that bench press is a boring overrated exercise. I'd rather do weighted dips and weighted pushups. But OHP is the king. 👍
Dumbbells bench press is way more effective in fact
@@simoun1er516 - The one I can tolerate is incline with either barbell or DB's. I feel like it has a bit more carry over to standing OHP. But flat bench variations bore me. LOL
@@ryandeffley7652 yeah they are boring but to build a big chest I think they are pretty much necessary. Part of the job..
Or if you don't use that, maybe some machines
@@simoun1er516 - Not necessary to me. As I mentioned initially, I do weighted dips, weighted pushups, incline bench, and even standing OHP hits the chest to an extent.
Aside from powerlifters who need it for proficiency in competition, the bench really boils down to being more of an ego lift. It's funny because guys will ask me how much I bench and never know how to react when I mention weighted pushups/weighted dips. 🤣
I prefer to use dumbbells over actual bench and pushups definitely help with overall strength
Love it. Wish I could do pull ups. Have struggled my whole life with them.
It’s easy to get started, if your having trouble just start with something smaller to build your strength overtime till your ready. Consistency is key.
use bands to help you to pull up. And then day by day you will eventually get there. For me it worked lat pulldown and to do chinups eventually i moved to pullups
Lose some weight then
Ez, step 1 hang on a bar everyday. Step 2 do 100 scapular pull ups everday. Step 3 wait patiently
start with lat pull downs
1.Pull ups
2.Push ups
3.Dips
4. L-sit/V-sit
5.Squats (optional)
If your choosing only bodyweight excersises then a bodyweight row would be useful for some horizontal pulling strength as well as pike pushups or handstand pushups depending on ur skill level for extra shoulder focused strength. A nordic hamstring curl could be helpful for more leg movements as well especially the pulling muscles because deadlifts wouldnt be an option
What is the L-sit?
@@charliewillis261 basically a static leg raise while hanging from a pull up bar
@@tomahawk1495 true man, but if we are gonna use harder exercises we could swap pull ups and dips for muscle ups making it only 1 exercise, instead of push ups we can use planche push ups so that way we have more core activation as well lower back, gluteus and a bit of legs ( insignificant amount), then we can have front lever pull ups so we can activate more core and different parts of the back, after that we can go to handstand push ups as u said and for the last exercise if we have to include legs maybe pistol squats or if the person is strong enough they can do pistol burpees( but I think that's unnecessary).. though I don't think those exercises are optimised to build muscle as they are strength based exercises u can definitely still have some definition and a relatively good strength with them..
So it's gonna be like this:
1.muscle ups
2.planche push ups
3.Front lever pull ups
4.handstand push ups
5.pistol squats
I do think legs are a bit down but I think 5 exercises are not enough to train the whole body in a proportional way unless if we could use whole body exercises like swimming or cycling but I think that would be cheating cuz we are getting off of the gym topic, so nope.
@@Timm0307 i was thinking more abt the parallel bar or ground L or v sit tbh, but this one also works, I just wanted to have a core exercise
Elliott hulse once said you can train using dips, chin ups, deadlifts and front squats for years!
But I'll go one step further. Here's the only 9 exercises you'll ever need.
Squats
Deadlifts
Bench press
Barbell rows
Shoulder press
Weighted pull ups
Weighted dips
Farmers walks
Weighted planks
You think doing a full body workout composed of these exercises would be sufficient for training 3 times a week? (Only got dumbells at home)
@@theoldfirm6046 yep. its more than sufficient
No love for lunges 😢
@@nakedbeefcake4168 fr lunges are the best
Weighted planks are shit. Also you could do weighted hanging leg raises to replace the grip work of farmer walks and core work of planks.
Good form prevents injury
1. Squats
2. Stiff leg Deadlift
3. Barbell Rows
4. Chin ups
5. Incline Bench press
I'd recommend deadlifts before the back pain starts, cuz once u have it... well good luck with those dead lifts
💯
Nah, you just have to push through that thresh hold. Now if you have a bulging disk or something of that nature.. I’d stop all together. That’s how Rodney Coleman messed up.
Missing a horizontal pull like bb row. Basically you need a squat movement, a hip hinge or lift from the ground, a vertical push, a vertical pull, a horizontal push and a horizontal pull.
My favorite is horizontal with a pillow.
I agree, I would recommend horizontal pull machine because *most* guys do barbell row incorrectly
So you take out squat and deadlift and put in cleans and barebell row. I'd also take bench out and put either Incline press or dips.
@@timb787 take squat out?? Where would you get leg strength from?
@@chief5981 cleans! You can do a full clean, power clean, clean and jerk, clean to front squat, clean to overhead squat etf. The list can go on and on.
Pushup , barbell overhead press, bench press, barbell rows, cardio
My personal choice is:
Chin ups
Pull ups
Dips
Pushups
Squats
Deadlifts.
We can't forget our secondary muscles though that's what helps keep the foundation just as strong as primary movements.
Which secondary muscles? Those are compound lifts, they work pretty much all your muscles
@@ab-hx8bi no, not really, the squat has very little engagement of the hamstrings, so you can't build legs properly by just doing squats, and they engage calves even less, the barbell/dumbbel bench isn't enough to build triceps and shoulders neither, they just worm up those muscles, at least for me (it's still not optimal to train shoulders or triceps the next day after chest day), and also, doing exclusively flat bench press will not stimulate the upper chest properly, you need the incline bench for that, not to mention that shoulder press almost only engage the front deltoid, which is probably the least important head when it comes to build an impressive pair of shoulders (that head still has to be trained, but for me it's the LEAST important, but not useless), the most completed here are actually the pull ups and the deadlifts, but only one movment still is not enough to build lower and upper back, traps and biceps properly
These 5 workouts build muscle every part of your body, i guess only the calf are not triggered
@@emanuelegaddi3545 Pull your calf muscle or hamstring and try to do squats or deadlifts. It will show you how confused you are about the situation.
@@MsCwebb I don't really care to be honest, squats alone will not build legs properly, along with just bench press, deadlifts, pull ups and shoulder press, otherwise everyone, literally everyone, would be a bodybuilder. There are basically no involment of the posterior deltoids, for exemple, and that is just the tip of the iceberg
Edit: excpecially flat bench ALONE will build a horrible chest in my opinion
Personally iv been doing the big 5 for 3 years now,squat,dead’s,bench,press and barbell rows,this combination has worked great
But they don’t work calves?
@@delanomaas3943 Just add a few sets of calf raises twice a week if you’re lacking there
@@delanomaas3943 you can become a fat guy for a little while and walk a lot. Easiest method 100%
You only listed 4 workouts not 5
@@garret1658 maybe you haven’t lifted enough to know he meant overhead press but that’s 5
Squat, deadlift, row, shoulder press, lat pull down, pull ups, push ups. IMO that’s a perfect of pulling and pushing for upper body and legs.
You can do all those exercises in one place.
I feel Like deadlift is Killing my lower Back
And all exercise is killing your gains.
Bad form
@@PaperGrape my form it's perfect and my lower back hurts a little, not too much but a little
@@JuanJoseEstigarribia1 And we are supposed to just take your word for it? How do we know you have perfect form, also low back pain can be caused by many things. I injured myself doing squats and ended up with low back pain that still crops up from time to time. Legitimately never had an issue with dead lifts until that day where I tried to power out of a squat that was a lost cause and ended up hurting my back.
@@Osprey1994 chill out, jesus, I'm just saying that my dead lift is perfect because I have two coaches who prepare competitors and I learned with VERY light weight, always trying to make it perfect rather than heavy. I still feel a little discomfort in my lower back when I do that exercise. each person is different. squats i feel no fucking pain
I think the only thing I would say is you really need to add a bent over row. Pull ups are great. Not everyone can really do them that well. Although everyone should practice that I think. But the pull up is not a replacement for the bent over row.And I might add a lunge just because it mimics walking, running, larger steps etc.
I've been doing lunch for years and it hasn't built me any muscle
@@liamc7097 And I’ve been a banker for years and it hasn’t made me any money. Turns out, it’s not just about what you do, it’s about how you do it.
@@eugenelevin9809 it’s about putting the money in your pocket, not the drawer silly
@@eugenelevin9809 missed the joke
@@liamc7097 Omg I swear I read “lunges”! Sorry!:)