How To Get STRONG AF in the Gym
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- เผยแพร่เมื่อ 29 มิ.ย. 2024
- How do you get STRONG AF? Strength Coach Dane Miller breaks down his Best Exercises To Get STRONG AF in the gym.
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0:00 Strong AF Exercise #1
3:01 Strong AF Exercise #2
5:17 Strong AF Exercise #3
6:55 Strong AF Exercise #4 - กีฬา
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Front Squats 4-5 x 5 (Heavy and Moderate)
Incline Bench 4-6 x 4 (And with fat bars)
Single Leg Squats 6 x 4 (Each side)
Pull-Ups (Variations)
With Deadhang 6 x 4
With weight on Calves 6 x 4
With weight on shins 6 x 4
With weight on knees (tucked)
Thanks!
Explain the last 4 and how long to rest
@@randokku 1 to 3 mins depending on how hard u train
@@randokku you could jus watch the video. He goes over it in the last part.
@@geraldfountaine5645 yeah I said Nvm I watched it already
Watching my nephew who's a climber do one handed pull ups for reps is immense. He's tall and skinny, but the strength in his upper back and arms is unreal.
Totally. My son climbs - he’s skinny af, but at 15 his back is popping!
Tell him to watch out for overuse injuries, and tendonitis in particular. Once you have it, it is hell and tough to fix.
I honestly have just as much respect for that climbing strength as the weights with big numbers. Was watching a video of someone doing OHP’s just a few minutes ago, crazy striations in the shoulders
That niqqa probably weights like 130
@@shoneast6880 i know People who are 200+ punds and can to oap,you dont have to br small to be able to do hard bodyweight skills
A very good selection 👌
Other very good exercises are trap bar deadlifts, paused back squats, weighted dips and weighted pull ups/chin ups. I do these and became strong 💪
some good exercises as well!
Also dead stop bench presses, box squats and pin bar squats and power cleans hang cleans and deadlifts and and rack pulls, I did these and got very strong by doing these but I stopped when I get back to it i will be stronger than ever.💪💯
I literally have 3 of these 4 exercises programmed for my lift today, love it😂
i bit you are missing single leg squats like me
This video is awesome! Resonates well with me. I've wanted to implement the front squat for some time now but haven't done so. And regarding pull ups I think you're absolutely right. Used to do a lot of pull ups before and I haven't done them for quite a long time now and felt my bench gotten weaker or at least not as strong as it used to be. Very useful info. Thanks! 👍
Thank you for the hiit energy you’re showing in this video. I like a good speed workout. This was the perfect reminder to move a little faster once or twice a week. Nailed it
Videos are getting better and better! Appreciate the content.
Best video yet, class bro
Great information! The audio/editing gave me a chuckle and earned you a subscriber
Awesome as always! Also, loved the edits!
Legit you are the first TH-camr I have seen to talk about these exercises. Very good video, keep up the good work👍
Really love your vibe coach !
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Did it again GS
Hey man which do you think is better for overall strength incline and decline bench or dead stop bench presses I'm trying to decide in between those two
I’ve been watching you videos ever since the end of wrestling season and taking you advice and workouts my maxs have exploded tremendously deadlift went up by 120 pounds since wrestling szn bench clean and squats are blowing up as well. Appreciate you 🙌🏽
Thanks for the motivation big man
I love this channel giving athletes a clear knowledge on what to do to be the best they can be
Love you man , you really have the touch ✨🤟🏻
I like when you are demonstrating you really are doing it feeling and no fake weights. Great Video
Some extra fire in this one. Thanks big Dane🔥💪🏾🏐
I love this guy. Naturally informative and funny
Love this vid, Coach! Gotta hit them front squats 💪🏼
I would also add Barbell Rows, Barbell Sumo-Deadlifts, Trap-Bar Deadlifts, and Barbell Overhead Presses! And some grip work, rotator cuff strengthening, and lots of core stability and balance movements.
And Trap Bar Farmer's Walks!
And you'll be fuc*in' golden!
Love the front squat- and for me, feels more natural than the back squat.
My ego can handle the 20-30% reduction in weight on the bar lol...
I got a question, whenever I front squat, I can't breathe, its like the bar keeps getting pushed into my neck, is it possible to fix it or do I just gotta deal with it
Maybe your shoulders just aren’t big enough to keep the weight off your chest or you are not supporting the weight enough on your shoulders. But I could be totally wrong. Just throwing out some ideas.
Maybe your shoulders just aren’t big enough to keep the weight off your chest or you are not supporting the weight enough on your shoulders. But I could be totally wrong. Just throwing out some ideas.
@@benedictyeong746 Perhaps depends on ones structure a bit ? If you've got decent shoulders or upper pecs you should be fine. Perhaps use the "crossed arms" method- should help raise your shoulders up a bit. I prefer the std' clean and jerk position personally.
Love your vids
Freaken Epic video, Thank You!💪
Crazy when I have my friends workout with me and I introduce them to the Bulgarian split squats how bad they are at balancing. I have them start with no weight usually so they can get the feel for it, also using dumbbells to prevent the chance of injury with a barbell… definitely credit that movement with athleticism
I do reverse lunges with weight. I use a bench or chair for stability, it helps keep my knee from bashing the floor lol
If they want to get a stronger squat or deadlift, its a really good accessory movement.
great video man also very funny editing keep up
Great video!!! I love dem exercises! I lmfao when that guy showed up from ‘HAH! Got emmmmm!’
Love the content and the Jedi mind tricks shirt! Real rap!
Phenomenal channel overall
Love the video brotha. I follow John Welbournes program in Train Heroic and this shit is programmed weekly. Absolutely agree!
No matter how hard you train, if your diet is poor you probably won't make any significant progress. You can't outtrain a bad diet and I can't emphasize this enough. If you struggle to create a good diet plan for yourself, there are many apps/sites that will do the job and are probably a lot cheaper than hiring a personal trainer. Next Level Diet and Profgains are my top picks (used them personally), but I believe there are many more!!
Yes, I think the people following this channel understand this. This is just an exercise video. I don’t know why people can’t just comment on what’s being shown versus just having to be right about some thing lol
He is talking about excerise idiot not diet dumbass.
i think this only matters if you going for bod aesthetics
i see,but military and prisons not known for greatest places when it comes to food,still people there somehow manage to get insanely fit and some individuals gets jacked af.
You can its just not healthy in the long game lol I got strong af and had a decent physique while in college playing football. Ate like shit the whole time because I was trying to gain a lot of weight as well. Had intense heart pain and my joints weren't keeping up with the muscle I was putting on tho
I have a love/hate relationship with all these exercises but yes, they make you strong as f*ck. I always get a good chuckle when coaches/athletes use mental gymnastics in regards to not programming a front squat or single leg squat… yeah, they are difficult. That’s kind of the point of training.
I've been plateauing so hard man, I will definitely try incorporating this stuff.
Love the video was wondering if you had a straight forward pullup video to work to my first pullup mabe with marks to progress from one to another till you axually grt a pull up thanks for the tips and you pullups looked intense
This video is a work of art
Love your videos...
I love my weighted pull ups. I’m also trying to do a one arm pull up, but I currently barely move myself
I just subbed. I watched 3 vids. The first one was about debunking the liver king. Then, I watched you eat eaw meat while fighting covid. And now im going to get strong AF bro! Keep up that content and being so informative. 👌🏼
Yep. Right on.
Just started a new program that is more athletic focused and includes all of these (as well as a lot of lunge variations and rotational stuff). Amazing how much they are blowing me up after training almost exclusively the big 4 for a year.
Disturbed cut has me dead af 😂😂😂
I’ve worked up to a 315 front squat for 3 reps no belt, and wide grip weighted pullups with 70lbs 3 reps. Its funny since I stopped doing bodybuilding types exercises I got smaller, but got much stronger. I float around 185-190 lbs
Thanks
Front squats, incline bench, single leg squat, and pull-ups.
Really good selection. Regarding the single leg (or Bulgarian) split squats, those really help not just deadlifts but squats.
You are right with focusing on strict pullups. Strict pullups have transfer even to kipping, while it can not be said the other way around. CrossFit coaches need to teach strict pullups to newbies at their gym before thinking of kipping.
Love the video, but also the Jedi Mind Tricks shirt!!!
nice video i am a fan now
I did some zercher squats during a year and a half, it is also freaking good for quads and core strength. Now as I am more and more into weightlifting I'm slowly transitioning to front squats, but all these are very good fro strength!
Zerchers are amazing for abs, glutes, upper back, and overall hip extension.
Hay Coach absolutely right. Always appreciate your honesty. Here's something to think about. You've done a vegan cookbook looks awesome, done cookbook 1 and 2 also awesome. What about a penny pincher cookbook? Maybe, maybe not but would be fun to see if you did.
Cool shirt. Where did you get that one? And the star trek one? Oh and really good content!
The edits always kill me GG
what kind of training splits you recommend for athletes? im thinking in implement sprinting and olympic lifting in my training this year but dont know where to put the lifts? leg days only? upper lower, full body, any other u like the most? to optimize recovery and performance
Thanks for great pointers 🤘
Gues I will start doing half my squats as frontsquats then 🤪
I do not have a fatbar, but I do have fatgrips to put around the normal bar....will try that (carefully at first to make sure they don't slide off🙊)
def going to incorporate front squat and single leg squat
I Front Squatted (Glutes To Achilles) 410lbs For A Double At QUADS GYM In CALUMET CITY, IL With The Legendary Ed Coan Watching And I Didn't Think I Was Strong After Ed Said "You're Almost Next Level".
No Wraps, No TRT, No Other "Gear". However, I've Squatted 3 Times Per Week Since 8th Grade (1988).
I'm Gifted With Great Hip Mobility And All Around Flexibility Without Stretching As Often As My Dad Made Me Do As A Kid👌🏿!
Your Methodology Is Spot On In My Opinion Sir 👊🏿.
This guy made my day with the EMOTIONAL DAMAGE insert .lmao...There is truth to the fat bar forearm development.
Whilst training in the martial arts in the late 90s ,i imported Bruce lees books .I recall reading about forearm development by using a fat bar .The gains are out of this world.
I needed to watch this. I hate front squats because my rack position sucks.
The editing here is strong AF.
Is funny how all of this exercise you were talking about I do them and love them 😂. Like when I want to skip a workout day on a specific body part I do what's in this videi
Yo! I Follow Your Channel Because You EXCELLENT Taste In Music. The Jedi Mind Tricks And J-DILLA T-Shirts Said It All!!
Good video! Front squat 100%! I agree with most what Dane suggests as far as all the exercises and frequency however I must disagree with the speed (with exception of the pull ups section, He was right on point). I'm not a certified coach, just have a decades and ton of experience, and have trained in all different forms of fitness (Crossfit, Functional, Strongman, Bodybuilding, etc) From that experience I will say that every time, speed leads to bad form and soon after, injury. Slow controlled movements (2-4 sec count reps with pause and each stop) for each rep using the 5x5 or 5/3/2/1/1 and 1.5-2min rest between sets. That with proper form using the exercises Dane suggests WILL get you strong AF just like he says. Add'l point, you also must slowly increase weight by 5-10% a week with a de-load week every 4 weeks or so. For your speed and power, instead of fast reps employ a mix of snatches, thrusters, cleans, burpees, and devil presses through out the week. Again, that's just my experience and no disrespect to Dane but only mean to compliment his information.
nice!
Replace the incline bench press with the push press. Also, using gymnastic rings for chin-ups/pull-ups is awesome and ensures longevity.
I like front squatting, passing out when i go super heavy is what sucks.
Shoutout to the editor, I see you homie
Had double hernia 12 years ago, got the mesh operation but I limit myself to seated leg press, single leg raises, calf raises, box jumps and squatting just with my son on my back. I wear a lumber belt for protection. Any other suggestions for building leg strength for a pentathlete? both throws and regular.
I can't do back squats because of spine issues. But I can do front squats and they made me far stronger...
I like to trap a big dumbbell under my knee and lock it with the other leg kind of like a triangle choke for weighted pull ups. The bigger the DB, the easier it is to lock it. Just gotta be careful not to "bounce" in the eccentric phase of the exercise so you don't fuck your back up. Nice and controlled on the way up and down. Removes all kips as a bonus.
What is your opinion on bottom up front squats? Are they really better in terms of strength engangement since stretch reflex from the starting positon in regular FS is ruled out?
Hello sir! Any advise pls for a meniscus injury? Like do u know any one who suffered from it and went back to lifting weights after tge rehab period? Great vid as usual
reach out to your PT. they would know best 👍
I’m pretty strong at lifting my weight one hand pull-ups handstand push-ups can jump pretty high but I tried front squat and realize I’m weak af lol soon as my knees bend passed half way .. weak lol but this makes sense I started yesterday
Coach can you make a new expolisive lower body workout for sprinters
thanks for reaching out! check out this video -> th-cam.com/video/enTMcVhe8Ns/w-d-xo.html
Dane, please talk about Anderson squat, and Zercher w a fat bar. I use a Roogue yoke for Anderson squats. Built in safety. Can I do split squats with a yoke?
could be useful!
Yup , imma start working on them front squats 😭😵
Hey Dane I was wondering how I could focus on a lot of compound movements like these in one program. I'm not sure how long my workouts should be and how many compound movements I can do in one workout. I'm also not so sure how many times I should workout a week.
🔥🔥🔥
I do air front squats n I have increased my strength 💪 1000%
You can use dip belt on weighted pull-ups
how do i start doing pull-ups. can’t get myself up from dead hang. what workouts can i do to help me
How do you balance front and back squats? I usually back squat 3 days a week
I’d throw deadlifts and dips in there too, regardless still a great video. Also most likely you’ll need to be in a caloric surplus, I’ve never seen lean shredded and strong af.
Is it bad if I like to do incline with dumbbells? Love pull-ups I do lots of them. The other two I literally wanted to cry but they make sense.
thx or the video cause I aways wanted to get even stronger and I am super strong for me age and I am 13 years old but its mostly due to really good getietics and I want to train like I have bad genetics so I can get to my potions and I am more of a athlete so I don't want to get too big because I am in track and I also do sprint swimming.
I also am going to start learning boxing soon so I cant wait for my bench and barbel to come in and my pull up bar so I can do this
How to make right Mencius tear plz make video
As a way of holding the front squat would you advise placing figure of 8 straps over the bar and holding them ?
There are zillions of FS with straps YT videos: The BEST one, is 8 years old by Elliot Hulse of Strength Camp: How to front squat with tight wrists….3 mins long….pure simplicity….Try it. Of, note , your arms CAN BE TOO LONG to easily and comfortably FS properly! Straps can help🤙🏼👌🏽🤙🏼
I feel attacked by your front squat segment 😂
“Hi Mason, how’s your day going?”
“HELLO”
Jedi mind tricks sweet shirt
Turn your safety bar around for front squats. Way better than cross grip
Dane could we switch the incline press for an overhead press? And could we switch the single leg squat for a lunge or reverse lunge with the bar? I don’t have a bench in my garage just a squat rack.
You can do anything!
maybe a stupid question but is there a reason to do a slit squat over a regular lunge? is there a huge difference? I like to keep a minimal gym (a bar and some plates). Are split squat significantly better? and why?
I want that Jedi mind trick shirt..lol..
Maybe the front squat eliminates that good morning back posture. I never understood the emphasis on incline bench while using an arch because you end up in the exact same position as flat bench.
I love front squats
fuck it, maxing out front squat today
Assuming you have the mobility and balance to do pistol squats with the weights in a front rack position do you think they are better, worse or the same as the variation shown in the video?
could be useful! try out both!
Try paused-at-the-bottom (high bar) squats. I call them “stand-ups.” Back squats emphasize more muscles than front squats, especially the back muscles. “Nah” on the bodybuilder front squat grip.
Where could I get a roller pad for single leg squats?