All of my programs can be found below! *Build mass using my 5 day old school bodybuilding program* payhip.com/b/4QPK * Bodybuilding Diet eBook and Audiobook* payhip.com/b/eYwvS *Build massive arms using proven old school bodybuilding training methods* payhip.com/b/yu73c USE CODE: LAUNCH25 For 25% off Old School Arm Training Program *Get The Old School Size and Strength Program HERE: www.boostcamp.app/pete-khatcherian/old-school-size-and-strength-by-pete-khatcherian *Online Coaching Program Here* payhip.com/b/U3DY *Download My FREE Fat Loss Cardio Guide Here: payhip.com/b/DScG8 Follow me on Instagram: Jakked Send me an Email: PeterKhatcherian@gmail.com Visit my website: www.OldSchoolMassGain.com
Mid 50s and have not lifted in 30+ years, so which of your e-books should I get? My biggest lifts in my 20s for reference, were 275 for bench and squat and would like to hit those numbers again. Thanks
Bringing back the TRUE raw bodybuilding aura back, TH-cam has changed over the years, but this is what it’s all about… learning about the details, being involved in the mastery of bodybuilding for the lifetime journey.
Peter Katcherian's Top 10 lifts 1. Weighted pull ups 2. Barbell Row or Pendlay Row 3. Dumbbell pullover 4. High Incline Barbell Press 5. Medium Close Grip Bench Press 6. Romanian Deadlift 7. Zercher Squat 8. Ez Bar Skullcrusher 9. Braced Incline Lateral Raise 10. Trap Bar Deadlift
Squats Bench press (swiss bar) Standing OHP Trap bar deadlift Barbell row Weighted pull/chin up Lateral raises Band face pulls Swiss bar overhead tricep extension Barbell curls Calf raises too of course as an 11th
@@shershahiqbal6792 Thnxx! Really Appreciate it. I really wanted to add these (especially Dips) however we don't have dip bar in our gym and I do incline bench but I just love flat bench press more, for chest supported row, the bench is not optimal for my height as its slightly lengthy I have problem resting my face.
@@Simply_Manish ah, I understand, Every person's list is a bit different cause of how long/short they are in areas and personal pain. Have good workouts, friend!
Appreciate the content, I'm 25 and never really did any fitness/ weight training for most of my life. All of your videos create realistic standards for how progression should happen and as someone new to the game it's really nice to see.
Man I appreciate all the valuable info. I’ve been bigger in the past and was a personal trainer at one time. I’m 49 now. Switched up to 5x5 then mixed in volume at the end. Been hitting post 35 Pr’s pretty regular.
Very similar here, I'm 31, started training in my garage recently and moved away from all the gym machines and fluff and went back to basics (you can see my exercise list in my comment on the video if you wish). Using 3x6 on 3 exercises a day finishing with some volume for bodyparts, keeping 1 hour workouts day on day off, feeling stronger, less aches and pains and looking bigger than ever since
In the last 2 months this has easily become my favorite fitness channel by far! Peter you make it look so easy you're efficiency in presenting valuable information. Thank you so much for what you do
Weighted pull ups are more lat biased, I had thought? Chin ups would contribute more to your biceps as pull ups are more of a back exercise and chin ups are more of a push exercise. I'd be glad to hear your insight on this, friend!
@@shershahiqbal6792 Generally the more your elbows are tucked in the more lat activation, the more they are flared out the more rear delts and upper back activation. Chin ups are great for lats and biceps, if you want to limit the amount of bicep involment use a thumbless grip
After life took me out of the gym for about 10 years, I'm starting over. I'm definitely seeing a lot of fluff in the gym. Back to basics for me. Thank you for your time and wisdom 💪
My top 10: 1) Romanian Deadlifts 2) High bar Squats 3) Pull-ups 4) Dumbbell Rows 5) Dips 6) Military Press 7) French Press 8) Hammer Curl 9) Facepulls 10) Neck curls & extensions
My personal top 10: Incline DB Bench / Trap Bar Deadlift / Smith Machine Hack Squats / Cable Lateral Raise / DB Pullovers / RDLs / 1-Arm DB Rows / Tricep Overhead Extensions / EZ Bar curls / Seated Overhead Barbell Press
Chest: push up, dips, with added weights, dumbbell flyes. Back: chins, bent over rowing, back focus RDL. Legs: leg extension, squats, stiff leg deadlift. Shoulders: behind the neck press, arms: close grip bench press, standing dumbbell curls.
I've been lifting for a while now.. Doing the DB Pullover has me sore in places I've never been sore before and the pump I get from it is insane. Very underrated exercise I think
I feel I've finally found a no nonsense instructor who doesn't promise gains from worthless hacks and who dispenses with the clown content. Using straps on back work and the Zercher squat are game changers for me. Thanks!
Hello Peter what a great video ! My top ten has some overlap with yours because you ve programmed em for me for few months and Ive never stoped doing em 1 hammer curl 2 skull crusher 3 RDL 5 Bulgarian Split Squat 6 Close grip bp 7High Incline Smith Press 8 Pull ups 9 one hand dbell row 10 Upright row
Seated OHP (smith machine), Good Mornings(safety bar), BO BB Row or T Bar, Hex Bar shrugs, Y Raises, DB pullovers, slight decline bench press, Tate Press, Ez bar curls, plate figure 8's. Excellent, no fluff content man. Love it!
These are great overall mass builder exercises. Nothing but Pure Gold And yes barbells are better than Dumbbells as a beginner because barbell let you progressive overload more efficiently and barbell have highest raw stimulus magnitude. so barbells are your best bet (especially in compound lifts) to get fast gains.
I have most of these incorporated in my 5 days a week program and I shall add them all. 3 of those I need to add to my program. Thank you for your wise guidance.
You’ve pretty much nailed my top 10. Although, I’d absolutely have to include Weighted Dips, possibly to replace the CG Bench. But that’s my bias and I do both in my training anyway. EZ Bar Curl too, ideally a strict variation with back against the wall. Also personal bias to replace Barbell Row with Cable Row, as my lower back struggles to load up with a BB, and the variety of a cable setup is superior in my opinion. Content is unmatched bro. Keep the videos coming 💪🏽🫡
What does your push day look like? I have gear limitations (bench doesn't adjust and dip bar not built yet) but my ideal push day is 3x8 db/bb incline bench, 3x8 flat barbell bench, 3x6-8 weighted dips, 3x10 ohp, 4x12 lat raise with the last set of weighted dips and lat raise being taken to failure
@@shershahiqbal6792 I do 2 push days per week so I’d split my compound lifts sp that I’m getting the most out of them. For example I’d pair Weighted Dips + Incline BB Press together, then Push 2 has Flat Bench + OHP. Side Delt & Tricep volume in there too as well as a dedicated shoulder and arm day of my schedule allows
Peter, love the videos. Wondering what kind of straps you use for you pulling movements? They don’t look like the traditional wrap around straps and I’d be interested to see what you use!
The best information that I've seen on you tube, not talking just about this but prior stuff you have shared. Yes everything you say you've experienced, like I've learned on my own, it's consistency, consistency, I'll stop there everyone will get results if they don't give up on the first two weeks of trying to get to there goal!! How about some videos of how you looked before and how long it took to get were you are now? That would definitely help beginning lifters, I'm new to your channel and have been lifting on and of for over thirty years, sometimes life gets in the way of your goals, but never forget you can always pic up were you left off. Lift on brothers.
As a 31 year old lifter who's recovered from burnout (mental rather than physical, but those overlap a lot), what really interested me is the stuff you said about zercher squats and trap bar deadlifts and how they are easier on your joints. I would love if you did a longer video diving into alternative versions of the lifts mentioned here and elsewhere, that are friendlier to the joints. For instance, I have come to prefer dumbbell rows over barbell. I can do a nice squeeze at the top, I can get a longer stretch at the bottom and doing them with a tripod stance really is more merciful on my lower back, which already takes enough of a beating from squats and deadlifts. I also prefer bands over dumbbells for many exercises since they are much more sparing on my shoulders and elbows. And I do dumbbell floor presses as my main horizontal push due to a previous shoulder injury. Could you do a video for us older guys who are more interested in staying strong and healthy, rather than just packing on as much muscle as possible as quickly as possible?
My top 10 is Barbell bench press Barbell incline bench press Seated barbell OHP Hack squat High/wide stance hack squat Barbell deadlift Reeves trap bar deadlift Preacher machine curls Triceps extensions machine Standing calves press I know there are gaps in my training but I don’t really worry about it.
Awesome list. I like the behind the neck press to load up the rear delt more than I could with a lateral raise. But I use short range so I don’t upset my shoulder joints.
my top 10 in no particular order 1 squat 2 deadlift 3 bench press 4 overhead press 5 jm press 6 pull downs/pull ups 7 tie between seated cable row or one arm dumbbell row 8 dumbbell curl 9 barbell upright row 10 tie between seated hamstring curl or 45 degree back extension
1,Bulgarian Split Squat elevated , 2, lo inc db .ext both hands on one db , 3, Safety Bar Squats , 4 romanian deadlifts Hex bar , 5 ,wide grip pullups 6, weighted dips , 7 , lo inc spider db curls , 8, inc low cable raises , 9 inc db presses ,10 one arm db rows balancing on a racked bar for full stretch .
Honestly these Are the workouts that I avoided doing early in my lifting career, and now these are the ones I generally do first thing when starting my workouts, the one that benefited me the most is the bar bell row both versions have giving me a huge back, great video
My top ten in no particular order. >Incline bench press > High bar squats > Convectional deadlift > Barbell rows > Pull ups > Skull crushers > Hammer curls > Front squats > Lunges > Lat pull down
My Top 10: Incline Barbell Press Lat Pulldowns Barbell Rows Skull Crushers Barbell Curls Barbell Squats Seated Leg Curls Leg Extensions Dumbbell Lateral Raises Dumbbell Rear Delt Flys
Over the years I've drifted away from and back to dumbbells and every time I switch back I get great gains again.. Currently I do nearly everything with DB's except legs. Priest press for delts is a new one and wow it shines...
Thank you for sharing all your knowledge. I can definitely say I’ve watched many if not all ur videos and shorts. I am naturally a very skinny or lean physique so after training 4 to 6 days a week for a year now my goal is simply to build mass. Went from 180lbs to solid 200lbs.
I would probably throw in thing's like bodyweight dips, good mornings, farmers carry and a bb curl but that's about it everything else here is pretty much what i use as well, i have recently enjoyed doing a lot of these big movements couple with an isolation movement in a pre exhaust fashion
Really love all of your content. Great info with no bs My question is… what is the name of the song you use in the intro to all of your videos? Sounds classy
Trap Bar deadlifts Squats (i suck so uses Hack Squat) Good Morning Ez bar bicep 2 cable cable triceps Delt flies mountain dog style (partials) Ham curls Shoulder press, with smith cuz just feels better
Love your content and I’ve been using a lot of it in my workout routines. I should probably switch to the zercher Squat because my psoas are always sore after doing regular squats. I’m definitely going to purchase one of your programs soon. Thanks!
love to see Incline lateral Bench Lateral raises and especially the DB Pullovers. I started doing pullovers for swim after my Coach had read up on the bro science for on the Chest Expansion benefits and thought it would help our lung capacity and buoyancy in the water. And honestly I believe it worked as my Lung capacity , ability to swim efficiently, and Especially (Compared to the average person) my WIDE Torso are thanks to Training DB pullovers consistently for a little six years.
I'll slowly try to work some of these into my regular routine. I have been doing 30 bodyweight pull-ups 2 or 3 times a week for a few weeks and have run into elbow pain. Your point about doing the heavy lifting after having warmed up the joints was one that I had not considered. Being over 50, I always need a set prior to bodyweight pull-ups using the the assisted pull-up machine to warm up my muscles. After hearing your advice now I think maybe I need to stop doing pull-ups first entirely, maybe doing them after other back exercise instead, thus ensuring that the ligaments in the elbows are primed for the pull-ups later.
All of my programs can be found below!
*Build mass using my 5 day old school bodybuilding program* payhip.com/b/4QPK
* Bodybuilding Diet eBook and Audiobook*
payhip.com/b/eYwvS
*Build massive arms using proven old school bodybuilding training methods*
payhip.com/b/yu73c
USE CODE: LAUNCH25 For 25% off Old School Arm Training Program
*Get The Old School Size and Strength Program HERE: www.boostcamp.app/pete-khatcherian/old-school-size-and-strength-by-pete-khatcherian
*Online Coaching Program Here* payhip.com/b/U3DY
*Download My FREE Fat Loss Cardio Guide Here: payhip.com/b/DScG8
Follow me on Instagram: Jakked
Send me an Email: PeterKhatcherian@gmail.com
Visit my website: www.OldSchoolMassGain.com
Mid 50s and have not lifted in 30+ years, so which of your e-books should I get?
My biggest lifts in my 20s for reference, were 275 for bench and squat and would like to hit those numbers again. Thanks
Try belt squat. Saved my lower back😊will keeping my quads bigger and fuller
So what do you use?
1:00 Weighted Pull-ups
2:30 Barbell Row
3:51 DB Pullover
4:42 High Incline BB Press
5:55 Medium CG Bench
7:25 RDL
8:15 Zercher Squat
9:48 EZ bar Skull Crusher
11:16 Braced incline lateral raise
12:40 Trap bar Deadlift
Thanks
The spotter we all need. Thank you!
I knew there would be someone who cares about busy people! Thanks man!
Appreciate the 20 years of experience crunched down into this video. Killer physique man.
Bringing back the TRUE raw bodybuilding aura back, TH-cam has changed over the years, but this is what it’s all about… learning about the details, being involved in the mastery of bodybuilding for the lifetime journey.
right after i finished working out , my timing never ceases to sadden me
💪🏻💪🏻
Go back to the gym right now! 💪🏾💥
Now you have time to plan your following sessions
@@jamesfahy9954 for garbage volume?
@@InvisibleHotdog nah fam for gainz. 🙏💪🏾💥
@@jamesfahy9954 that's not how that works
Nobody talks about the form of his pull ups it's a fu*king FIRE
Honestly people have mentioned it before.
Was scrolling for this comment as soon as I saw that segment, haha.
The exercises:
1. Weighted pull ups
2. Barbell row
3. Dumbell pullover
4. High incline barbell press
5. Medium-close grip bench press
6. Romanian deadlift
7. Zercher squat
8. EZ bar skull crasher
9. Braced incline lateral raise
10. Trap bar deadlift
Skull crasher is my favourite crashing movement
As someone who does zercher squats I love that you added them to the list, my lower back feels great since switching from high bar squats
Peter Katcherian's Top 10 lifts
1. Weighted pull ups
2. Barbell Row or Pendlay Row
3. Dumbbell pullover
4. High Incline Barbell Press
5. Medium Close Grip Bench Press
6. Romanian Deadlift
7. Zercher Squat
8. Ez Bar Skullcrusher
9. Braced Incline Lateral Raise
10. Trap Bar Deadlift
my top ten
front squats
bulgarian split squats
deficit pulls
pullups
snatches
bench press
dips
high incline press
incline lateral raises
dumbbell curl
Finally someone agrees with me that the close-grip bench press hits the chest better.
better than what?
Squats
Bench press (swiss bar)
Standing OHP
Trap bar deadlift
Barbell row
Weighted pull/chin up
Lateral raises
Band face pulls
Swiss bar overhead tricep extension
Barbell curls
Calf raises too of course as an 11th
Very smart selection!
My list goes:
1. Sternum pullups
2. Lying tricep extension
3. Chest supported barbell row
4. Rdl
5. Hack squat
6. Powell raises
7. Upright rows
8. Band pull aparts
9. Commando pullups
10. Low incline Larsen press
Upright rows 💀
My Top 10 List :-
1. Bench Press
2. Barbell Row
3. Pull ups
4. Trap Bar Shrugs
5. Seated Military Press
6. Lateral Raises
7.Barbell Squats
8. RDL
9.Skull Crusher
10.Bicep Dumbbell Curls
br o basically wrote out my top ten lol....only thing i dont do here is trap bar shrugs cause i dont have one
W list but is missing weighted dips, incline bench, and chest supported row
@@shershahiqbal6792 Thnxx! Really Appreciate it. I really wanted to add these (especially Dips) however we don't have dip bar in our gym and I do incline bench but I just love flat bench press more, for chest supported row, the bench is not optimal for my height as its slightly lengthy I have problem resting my face.
@@Simply_Manish ah, I understand, Every person's list is a bit different cause of how long/short they are in areas and personal pain. Have good workouts, friend!
@@shershahiqbal6792 yeah! You too bro, have good workouts.
12:09 these are money. Great list bro
Best top 10 muscle builders I've heard so far on TH-cam!!!! Great channel. Mark 🇬🇧
Appreciate the content, I'm 25 and never really did any fitness/ weight training for most of my life. All of your videos create realistic standards for how progression should happen and as someone new to the game it's really nice to see.
the best no bullshit bodybuilding channel on youtube!
Great to see the DB Pullover on here…basically an upper body squat!
1. Trap bar deadlift
2. Sumo deadlift
3. Back squat
4. Leg press
5. Romanian deadlift
6. Pulldowns
7. Yates row
8. Flat bench
9. Close grip bench
10. DB shoulder press
Amazing. Will change my regimen TODAY. Thanks so much man. Your physical development speaks for itself.
Man I appreciate all the valuable info. I’ve been bigger in the past and was a personal trainer at one time. I’m 49 now. Switched up to 5x5 then mixed in volume at the end. Been hitting post 35 Pr’s pretty regular.
Very similar here, I'm 31, started training in my garage recently and moved away from all the gym machines and fluff and went back to basics (you can see my exercise list in my comment on the video if you wish). Using 3x6 on 3 exercises a day finishing with some volume for bodyparts, keeping 1 hour workouts day on day off, feeling stronger, less aches and pains and looking bigger than ever since
This channel keeps getting better and better.
In the last 2 months this has easily become my favorite fitness channel by far! Peter you make it look so easy you're efficiency in presenting valuable information. Thank you so much for what you do
Great video man! Weighted chin ups will explode your lats like no other 💪
Weighted pull ups are more lat biased, I had thought? Chin ups would contribute more to your biceps as pull ups are more of a back exercise and chin ups are more of a push exercise. I'd be glad to hear your insight on this, friend!
@@shershahiqbal6792 Generally the more your elbows are tucked in the more lat activation, the more they are flared out the more rear delts and upper back activation.
Chin ups are great for lats and biceps, if you want to limit the amount of bicep involment use a thumbless grip
1. BARBELL SQUAT
2. BARBELL DEADLIFT
3. FLAT BARBELL BENCH PRESS
4. TRICEP CABLE PUSH DOWN
5. BARBELL ROW
6. BARBELL CURL
7. DUMBELL LATERAL RAISE
8. SMITH MACHINE BARBELL SHOULDER PRESS
9. WIDE GRIP PULL UPS
10. DUMBELL FLYS
After life took me out of the gym for about 10 years, I'm starting over. I'm definitely seeing a lot of fluff in the gym. Back to basics for me. Thank you for your time and wisdom 💪
My top 10:
1) Romanian Deadlifts
2) High bar Squats
3) Pull-ups
4) Dumbbell Rows
5) Dips
6) Military Press
7) French Press
8) Hammer Curl
9) Facepulls
10) Neck curls & extensions
i do 3 full body workouts a week.
I do straight bar curls twice, and hammer curls once.
will this be enough for a novice?
This is some excellent content. Can't believe I hadn't found your channel sooner. Love finding a new mass monster on yt sharing gold
My personal top 10: Incline DB Bench / Trap Bar Deadlift / Smith Machine Hack Squats / Cable Lateral Raise / DB Pullovers / RDLs / 1-Arm DB Rows / Tricep Overhead Extensions / EZ Bar curls / Seated Overhead Barbell Press
Chest: push up, dips, with added weights, dumbbell flyes. Back: chins, bent over rowing, back focus RDL. Legs: leg extension, squats, stiff leg deadlift. Shoulders: behind the neck press, arms: close grip bench press, standing dumbbell curls.
Great video!
Great insight brother. Keep it up 👍🏼
I've been lifting for a while now.. Doing the DB Pullover has me sore in places I've never been sore before and the pump I get from it is insane. Very underrated exercise I think
Nice video, great information.
Solid advice. Sadly, most won't receive the info.
Will do! Thanks for the tips! 💪🏼
Always entertaining and educational
THIS IS GOLD!!! Love it, thanks. 👍🏾👍🏾👍🏾
I feel I've finally found a no nonsense instructor who doesn't promise gains from worthless hacks and who dispenses with the clown content. Using straps on back work and the Zercher squat are game changers for me. Thanks!
Hello Peter what a great video !
My top ten has some overlap with yours because you ve programmed em for me for few months and Ive never stoped doing em
1 hammer curl
2 skull crusher
3 RDL
5 Bulgarian Split Squat
6 Close grip bp
7High Incline Smith Press
8 Pull ups
9 one hand dbell row
10 Upright row
Pete's methods work. You guys need to listen to this man!
Appreciate the videos !!
Seated OHP (smith machine), Good Mornings(safety bar), BO BB Row or T Bar, Hex Bar shrugs, Y Raises, DB pullovers, slight decline bench press, Tate Press, Ez bar curls, plate figure 8's. Excellent, no fluff content man. Love it!
These are great overall mass builder exercises. Nothing but Pure Gold
And yes barbells are better than Dumbbells as a beginner because barbell let you progressive overload more efficiently and barbell have highest raw stimulus magnitude. so barbells are your best bet (especially in compound lifts) to get fast gains.
mine are
pull-ups
incline bench
barbell row
standing overhead press
romanian deadlift
front squat
dips
skull crusher
lateral raises with cables
alternating dumbbell curls
This is some GOLD. Was just getting set into a plateau.
I love my trap bar deadlifts and trap bar bent over row.
I have most of these incorporated in my 5 days a week program and I shall add them all. 3 of those I need to add to my program. Thank you for your wise guidance.
Fantastic Presentation My Brother 👏
Making gains after learning from your vids... Thank you a thousand pounds coach
You’ve pretty much nailed my top 10. Although, I’d absolutely have to include Weighted Dips, possibly to replace the CG Bench. But that’s my bias and I do both in my training anyway.
EZ Bar Curl too, ideally a strict variation with back against the wall.
Also personal bias to replace Barbell Row with Cable Row, as my lower back struggles to load up with a BB, and the variety of a cable setup is superior in my opinion.
Content is unmatched bro. Keep the videos coming 💪🏽🫡
What does your push day look like? I have gear limitations (bench doesn't adjust and dip bar not built yet) but my ideal push day is 3x8 db/bb incline bench, 3x8 flat barbell bench, 3x6-8 weighted dips, 3x10 ohp, 4x12 lat raise with the last set of weighted dips and lat raise being taken to failure
@@shershahiqbal6792 I do 2 push days per week so I’d split my compound lifts sp that I’m getting the most out of them. For example I’d pair Weighted Dips + Incline BB Press together, then Push 2 has Flat Bench + OHP. Side Delt & Tricep volume in there too as well as a dedicated shoulder and arm day of my schedule allows
Best intro ever
Peter, love the videos. Wondering what kind of straps you use for you pulling movements? They don’t look like the traditional wrap around straps and I’d be interested to see what you use!
I like this guy. He got an old school feel to him.
The best information that I've seen on you tube, not talking just about this but prior stuff you have shared. Yes everything you say you've experienced, like I've learned on my own, it's consistency, consistency, I'll stop there everyone will get results if they don't give up on the first two weeks of trying to get to there goal!! How about some videos of how you looked before and how long it took to get were you are now? That would definitely help beginning lifters, I'm new to your channel and have been lifting on and of for over thirty years, sometimes life gets in the way of your goals, but never forget you can always pic up were you left off. Lift on brothers.
As a 31 year old lifter who's recovered from burnout (mental rather than physical, but those overlap a lot), what really interested me is the stuff you said about zercher squats and trap bar deadlifts and how they are easier on your joints.
I would love if you did a longer video diving into alternative versions of the lifts mentioned here and elsewhere, that are friendlier to the joints.
For instance, I have come to prefer dumbbell rows over barbell. I can do a nice squeeze at the top, I can get a longer stretch at the bottom and doing them with a tripod stance really is more merciful on my lower back, which already takes enough of a beating from squats and deadlifts.
I also prefer bands over dumbbells for many exercises since they are much more sparing on my shoulders and elbows.
And I do dumbbell floor presses as my main horizontal push due to a previous shoulder injury.
Could you do a video for us older guys who are more interested in staying strong and healthy, rather than just packing on as much muscle as possible as quickly as possible?
Haha 30 isn't old
@@gracefool please forward your memo to my shoulders and knees lol
@@angmori172bruh 💀
My top 10 is
Barbell bench press
Barbell incline bench press
Seated barbell OHP
Hack squat
High/wide stance hack squat
Barbell deadlift
Reeves trap bar deadlift
Preacher machine curls
Triceps extensions machine
Standing calves press
I know there are gaps in my training but I don’t really worry about it.
Awesome list. I like the behind the neck press to load up the rear delt more than I could with a lateral raise. But I use short range so I don’t upset my shoulder joints.
Same here
Motivation is what gets you started. Habit is what kept you going.
my top 10 in no particular order
1 squat
2 deadlift
3 bench press
4 overhead press
5 jm press
6 pull downs/pull ups
7 tie between seated cable row or one arm dumbbell row
8 dumbbell curl
9 barbell upright row
10 tie between seated hamstring curl or 45 degree back extension
1,Bulgarian Split Squat elevated , 2, lo inc db .ext both hands on one db , 3, Safety Bar Squats , 4 romanian deadlifts Hex bar , 5 ,wide grip pullups 6, weighted dips , 7 , lo inc spider db curls , 8, inc low cable raises , 9 inc db presses ,10 one arm db rows balancing on a racked bar for full stretch .
Honestly these Are the workouts that I avoided doing early in my lifting career, and now these are the ones I generally do first thing when starting my workouts, the one that benefited me the most is the bar bell row both versions have giving me a huge back, great video
awesome video
My top ten in no particular order.
>Incline bench press
> High bar squats
> Convectional deadlift
> Barbell rows
> Pull ups
> Skull crushers
> Hammer curls
> Front squats
> Lunges
> Lat pull down
Thanks all great lifts and as usual providing the best information I've found on mass training.
Thanks for posting this, I've been doing half of these due to time limitations & gotten good results. Can't wait to include the rest !
Totally love this list, it makes total sense (and these exercises are already part of my program. )
My Top 10:
Incline Barbell Press
Lat Pulldowns
Barbell Rows
Skull Crushers
Barbell Curls
Barbell Squats
Seated Leg Curls
Leg Extensions
Dumbbell Lateral Raises
Dumbbell Rear Delt Flys
Over the years I've drifted away from and back to dumbbells and every time I switch back I get great gains again.. Currently I do nearly everything with DB's except legs. Priest press for delts is a new one and wow it shines...
Excellent list here
Thank you for sharing all your knowledge. I can definitely say I’ve watched many if not all ur videos and shorts. I am naturally a very skinny or lean physique so after training 4 to 6 days a week for a year now my goal is simply to build mass. Went from 180lbs to solid 200lbs.
Awesome Shoulder Advice! 👍
These are staple movements for me.
Great video Pete 💯
My top 10 in order of effectiveness
1- Cable lateral raises
2- Incline dumbbell press
3-cable bicep curls
4-cable face pulls
5-dumbbell shrugs
6-lat pull downs
7-hack squats
8-seated rows
9-cable tricep push downs
10- alternating dumbbell hammer curls
Great list, only two additional moves for me:
1. Weighted dips
2. Upright rows
Was waiting for yours! Big ups
congratulation peter wonderfull videos
I would probably throw in thing's like bodyweight dips, good mornings, farmers carry and a bb curl but that's about it everything else here is pretty much what i use as well, i have recently enjoyed doing a lot of these big movements couple with an isolation movement in a pre exhaust fashion
that video is just what I needed
Thanks for the advice
i'll try the zercher squat today
PREACH IT!! BROTHER!!!
Really love all of your content.
Great info with no bs
My question is… what is the name of the song you use in the intro to all of your videos? Sounds classy
I have recently started doing the barbell row. I feel a great pump all the way from the traps to my lower back. Amazing workout.
thank you peter for the honest info, why you to what etc. invaluable content, as always.
Trap Bar deadlifts
Squats (i suck so uses Hack Squat)
Good Morning
Ez bar bicep
2 cable cable triceps
Delt flies mountain dog style (partials)
Ham curls
Shoulder press, with smith cuz just feels better
Thanks
Trap bar deadlift is a game changer
My top ten:
1 Weighted Pull ups
2 Weighted Push ups
3 Back Squats
4 Weighted Inverted Rows
5 Incline Barbell Bench
6 Incline Barbell OHP
7 Lu Raise
8 Deep Stretch Calf Raise
9 Single Arm Tricep Pushdowns
10 Cable Hammer Curls
Love your content and I’ve been using a lot of it in my workout routines. I should probably switch to the zercher Squat because my psoas are always sore after doing regular squats. I’m definitely going to purchase one of your programs soon. Thanks!
Great video, will have to give the trap bar a go
love to see Incline lateral Bench Lateral raises and especially the DB Pullovers. I started doing pullovers for swim after my Coach had read up on the bro science for on the Chest Expansion benefits and thought it would help our lung capacity and buoyancy in the water. And honestly I believe it worked as my Lung capacity , ability to swim efficiently, and Especially (Compared to the average person) my WIDE Torso are thanks to Training DB pullovers consistently for a little six years.
Sick video
I liked this video alot sense i have a home gym and have limited equipment
Thank you so much for this no nonsense video.
This is such great content.
Well said. I’m in total agreement with u on ur selection.
Great job explaining the importance of compound lift n the assistance work.
Bro had to flex the plaque for the one time 🙏🏻
I'll slowly try to work some of these into my regular routine. I have been doing 30 bodyweight pull-ups 2 or 3 times a week for a few weeks and have run into elbow pain. Your point about doing the heavy lifting after having warmed up the joints was one that I had not considered.
Being over 50, I always need a set prior to bodyweight pull-ups using the the assisted pull-up machine to warm up my muscles. After hearing your advice now I think maybe I need to stop doing pull-ups first entirely, maybe doing them after other back exercise instead, thus ensuring that the ligaments in the elbows are primed for the pull-ups later.