The ONLY 5 Barbell Exercises You Need for Muscle Mass 👌
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- เผยแพร่เมื่อ 24 มิ.ย. 2024
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BIG Frank Rich delivers the good news about gaining muscle mass... by coaching you through the only 5 barbell exercises you need for muscle mass.
It's true! If you only did these 5 barbell exercises in your workouts, you would absolutely see muscle mass gains. Sure, there are 100s of fantastic muscle building exercises but at their core, everything boils down to the BIG LIFTS that involve the most muscle. These are known as Compound Lifts.
The compound lifts like squats, deadlifts, bench press, overhead press and bent over row are the exercises that move the needle most in your training. Do these and only these with proper form, consistency and increase in weight and over time you will GROW!
This translates to strength gains, muscular gains, athletic gains and most exciting, hormonal gains. That's right, these lifts are the ones that have the GREATEST impact on your anabolic response to weight training.
Now it's time to watch and learn about the ONLY 5 Barbell Exercises You Need for Muscle MASS :)
Thank you so much for watching the Critical Bench TH-cam channel. Please give Frank a great big thumbs up, please subscribe to our channel for more great videos like this and don't forget to leave us a comment or question below. We'd love to hear from you.
#musclemass #barbellexercises #fullbodyworkout #totalbodystrength #strengthtraining #buildmuscles #musclebuildingexercises #homeworkout #HIIT #bodyweightworkout #health #exercises #fitness #frankrich #criticalbench - แนวปฏิบัติและการใช้ชีวิต
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If you didn’t have a moustache, I wouldn’t believe you Sr. lol
Nice setup! That rack is awesome... What's the name of it🤔
@@isaiahr3471 Body Solid power rack... I forget the exact model.
?? 100 is not 101. So we miss 1
Great video! I just started lifting weights my barbell is only 20 pounds but I’m still in my early teens so that should be a good starter weight.
1:42 Barbell Squat
4:26 Barbell Deadlift
5:36 Barbell Row
6:45 Barbell Shoulder Press
8:05 Barbell Bench Press
9:25 Barbell Bench Press (If no platform)
👍 good stuff!
@@Criticalbench Thank you so much for this wonderful step-by-step guide.
Five compounds
Youths only. My 75yr old father broke his hip from a dizzy spell doing squats!!!!!!!with light wts!!!!!!!
Amazing!!!
I like how he also shows variations for people working out at home.
So glad you like it, Bryll! 👍
@@Criticalbench After watching this video, I just bought a new barbell for my home workout, thanks for the video 🤩
@@alexlawrance7671 Awesome 👏
@@alexlawrance7671 n I ni I jnii
I'll ijjii
Jiojjiiiijj
@@Criticalbench ,
I’m so glad he showed how to do it if we didn’t have the rack!!!
You're welcome
@@Criticalbench I don't think it's good idea to move weight from clean to back through head. That means one have same strength for squat and overhead press. second concern is while releasing, you may drop bar on floor, damaging floor. I would suggest front squat in this case. Good stuff, though!
Possibly the most impressive part is that buddy talked through the whole five exercises without taking a break. Now that’s some breath control!
Indeed!
@@Criticalbench p0
How many reps should I do
@@dooby_dash he said any rep range but most likely 8-12 as people shout those numbers the most for mass(if this is your goal) if it's purely for strength and building strength for competitions(for example) then do 5x5 but at a really high weight
It’s called fake weights for video purposes I think
Awesome video. A lot of TH-camrs make everything so complicated to the point that it gets overwhelming for a beginner. These are quick and easy to follow.
Awesome! Glad you liked it!
This is how I spent my first year and a half lifting. Press, row, dead, Squat each day, 4 times a week. People try too many other isolation lifts when they just need to get stronger and bigger. Excellent advice in this video.
Oh yes! Keep training hard buddy 💪
Oh let me guess:
Bench press
Squat
Deadlift
Overhead press
Row
The formula has never changed. People just gotta do it.
👍 you bet!
@@Criticalbench so what about power clean is that a good one to add?
@@pylescott3405 Absolutely yes great lift to add into that mix but it is a little bit more technical which usually scare some people off LOL.
@@pylescott3405 its a full body movement so u can do it in any day
Great post, Frank. These are helpful to those who are staying at home. Thanks for sharing!
Glad it was helpful!
Great vid. Simple and well explained with nothing wasted. Thanks for posting!
No problem! Stay tuned for more!
Thanks for the tips!! I will use all of these!
Such a great video by far, I m just starting working out at home and i love that you explain the alternatives for the people working at home. Keep up the great content!!
You're so welcome!
Just what I needed! I've been spending around 2 hours in the gym, three times a week, trying to make sure I exercise every muscle and not miss any out. I've just started and needed a quicker way to get things moving - and this is it. I can always concentrate on specifics later if I need to. Thank you very much.
This is a lot of bang for your buck. 👊💪
This is literally the stronglifts 5x5 program. Add in push ups and dips for accessories and you cant go wrong
@@Criticalbench hi I'm overhead pressing tomorrow I can shoulder press 10-12 reps with 30 pounds would using 40 pounds with the overhead press be safe? I've only done the regular shoulder press but I've been working on my overhead press form with the 30 pound barbell 😎👍
you just needed compound exercises for anyone wondering what an exercise that works out multiple muscle groups is called
@@jalapeno_m Thank you!
Just started at my local gym last week. Looking to get leaner and shredded.
Felt a little intimidated by the weights at first and feel a little self conscious about form and starting off a lower weight. This video helped me go in tomorrow with a little more confidence. Thank you
You’re welcome!
I'm in the same boat, just started. I feel like I can do it because you said you did..
thanks.
I'm surprised with some of the negative reviews. I was so impressed with the th-cam.com/users/postUgkxMwYg0MOXR4M-oGeyBsNSYe1aPOUoRH6D cage that I got the lat pulldown attachment that goes with it. It is equally outstanding. I don't have one complaint other than putting it together is a job. The instructions and packaging of the parts are very well designed and organized. Also, I stripped and damaged the pull down cable the first day, admitting it was my stupid fault, and they quickly replaced it at no charge. I'm 6'5, 280lbs and fit in the cage just fine. Glenn B
Thank you man. I love compound movements. They take less time. Never again will I do isolated movements. There are a couple movements I would add though I would do front raises. You just simply raise the barbell up with straight hands. Another movement I would add would add would be hip thrusters. I think bridge movements like hip thrusts or glute bridges is useful.
Thanks for the suggestions!! Good stuff
I just finished this exercise 3 sets of 12 reps! Hats off to you , it's a really great pump. Goodnight Muscle Friends! 🏋️♂️💪
Great job!
Would this be an every day work out? Say 3set 12 reps each exercise daily?
@@johnrosado9245 yes, I used to always do these the moment I would wake up. Everything plus pull ups and barbell curl to work more on the biceps. Just don’t go too hard. If you must increase weight increase it in small increments. 2.5pounds each week. 💯
@@tr1pl3_t94 sounds pretty legit man good luck with the gains
Excellent, been training at home since the start of the pandemic and only recently bought a barbell. Really appreciate that you included tips if you don’t have a rack.
Good stuff! Happy to help 👍
Great video. Very comprehensive. Many thanks
GREAT VIDEO, all the absolute best TOP 5 compound movements!
I really appreciate how well these are explained. Great job explaining the moves for people at the gym or at home. 🙂
You're so welcome! It's our pleasure to make things easy and convenient.
love your videos especially for home workouts on this pandemic. Greetings from the Philippines
Glad you love it! Maraming Salamat 👍
Amazing workout man 🔥 thank you for sharing
Thanks for the help!
I'm getting back to the gym, and we'll be doing all five exercises to start my way to feel better and put on some muscle. Thanks for this video.
Awesome! Let us know how it goes buddy 😎
@@Criticalbench The Overhead standing press is an excellent upper body exercise that is generally overlooked in the fitness industry. I prefer to use dumbbells, and lift the weight directly from the ground, so that I am forced to "clean" the weight.
🔝🔝🔝
Freddie Mercury coaching barbell lifts!
😂
Who wants to live forever!
@@haydenandkellypayne304 ...who wants to lift forever! :p
We are the champions my friend!
More like a learner Sgt Slaughter!
Awesome video . Many thanks. I learned much.
Glad it was helpful!
thank you for including home workout variation as well. really informative.
You're so welcome!
Awesome. ❤ I’ve just started lifting at home and needed a routine…and this was it. 🔥
Love to hear it! Thanks for joining us, get after it! 💪
Reading this comment session made me realize that there are people in this planet who are blessed with a beautiful heart.And write such beautiful word for someone they dont even know. I pray good health and happiness for all these people who cares so so much. Just wanna say thank you to all.💜🦋
Lovely
Thanks. Great help.
Thanks a lot! This'll definitely helm me out while working out at home
You're welcome! Happy to help!
I just bought a weight set yesterday so I don’t have a rack but this video really helps thanks 🤙
You're welcome. Glad it helped!
I just got my first barbell and started working out at home. Thank you so much!
That's so great to hear! We're excited to hear more about your fitness journey as you move forward 👍
Same I got A good deal 2 20lb dumbbells and 1 100lb barbell for 40$
Fantastic video I do all those exercises unfortunately I hurt my back so instead of bentover rows I do prone rows
Going to start doing these more, great video!
Awesome! Thank you!
I just started kickboxing at the ufc gym to lose weight and wanted to do strength training. The gym just has a barbell set up and this video is perfect for me to get my weight training in. Thank you!
You're welcome, Brandon!
Thanks so much for sharing these old school barbell exercises with us all, and how you explain them all so perfectly.. I'm a old school bodybuilder, been out of training for awhile now because of different health problems, but going to start training again and these will be the ones that I'll be using.. Thanks again
You are very welcome!
This was well done. Nicely explained and demonstrated.
Thank you, thank you! 🙌
Thanks man this really helps especially since I’ve had a barbell and a few weights hanging around for a while
Happy to help! This will make you 💪
I've been doing this for a couple months, throwing in hang clean and press. Seeing my whole body getting strong and quickly. Mix it with HIIT training for cardio. Beats doing isolated lifts
Awesome!
If I could only do one excersize for the rest of my life the hang clean and press would be it
Did you do it as a barbell complex or separated?
@@jonathanwilson9902 depends on your goal , for muscle build would be better to separate
Just to take ur breath and retain ur energy for the coming sets (and possible weight increase) for the progressive overload purpose (which is #1 most important for muscle building and for overall better performance)
did you do it daily?
These exercises have helped me gain lots of strength they are must do in my workouts, sometimes i do a full body split with these five exercises,along with pullups,they have helped my body composition change dramatically
did you also get bigger?
This is great. Awesome job. And thanks very much 👍
No problem 👍 Glad you like it!
thanks really appreciate the vid!
Let me guess:
* Bench Press
* Squat
* Deadlift
* Overhead Press
* Bent Over Row
Nope he did five variations of calves
Nop he did 5 variations of neck
New to this channel and I like the down-to-earthness. No hyper guy being all screamy and psyched up; but a calm and sensible bloke telling you how to get some good exercise in at home. Makes sense, especially for us in Europe who are under lockdown.
One tip for other people working out at home: I do bench presses on the floor and use a pair of sturdy stools (from a well known Swedish brand of flat-pack furniture...) Put them just 'above' my head and park my EZ-bar on them, then proceed as if I'm using a rack.
👍 Thank you, that’s very kind. We do our best!
This video is the best thank you sir just keep it up!
Thank you!
You're welcome!
Great explanation on form and which muscles are activated, I’m fairly new to weightlifting. I’m 61yrs trying to keep/grow my muscle mass. Thx
Amazing 🤩 thank you so much!!!
You are motivation
Im from south africa loved this video especially when you include the home routine apart from the gym good work uso!🙌
Thank you so much 💪🏻😆
Hay coach frank great video thanks most of my workout is the big 5 🏋️
Great video, great advices, that's what I was looking for on a workout. Awesome
Yay! So glad you like it, Felix 👍
Thanks, I was looking for a full body workout and this is perfect. Also where can I purchase that tee shirt. “Strong By Design”
Thank you for your interest! Please visit our store here: www.teespring.com/stores/criticalbench
I bought a whole gym for the house and i still feel like shit about myself. This video brought me up some and now i gotta keep that spark. Wish me luck
Good luck 👍🏻🍀 😉
Bro stop flexing, meanwhile i can't even afford a dumbbell
Good stuff thank you 😊 position of floor press on the floor .
Im just starting out, so ill be following this for about 6 weeks, before i add more weights.thanks for the amazing guide, great stuff!
Just got a squat rack, bench, barbell and plates and those are the exact exercises I'll be doing. Will mix it up a bit with front squats and cleans, and presses at different angles.
Awesome!
Where is a good place to buy plates
Thanks for this! Another workout on my list. 😊
Gonna do this with my DIY 20kg barbell. 💪
Sounds great!
@@Criticalbench can you tell me the length of your barbell? 5 feet or 7 feet?
Very helpful. Thanks for sharing.
We're glad to hear it helped.
I love it. I am 63 and doing it at home. I was missing dead lift, floor bench press (i think!), and row. Thank you.
You’re welcome! Keep up the great work. 👊
Hi, amazing video! Should reps and sets be equal for each exercise to prevent muscle imbalances?
Not necessarily as you may be stronger in some lifts than others. Keep your rep range in the 10-12 range though.
LOVED it! I was wondering how could I do at home the arm exercise I do at the gym! Thank youuu!!
Yes, absolutely!
Awesome, thanks for this 💪
My pleasure! 💪
Very simple ,easy to understand video..Thank you
You are welcome!
this is really excellent and engaging video, I started recently body lifting, and found your video to be the best.
I have a question, I feel one side of my body, more locked, less flexible, do i need to do something further to it? do these exercises help balance it?
Are you doing any stretching and/ or mobility movements prior to working out?
@@Criticalbench no actually . But i am lefty , and found my left side to be more flexible or stronger, i can not explain what difference i feel exactly
Great video really informative - thanks.
You're welcome! 😎
This is really impressive. Thanks coach
My pleasure!
This is the routine i used to do. Only difference was i did straight leg dead lifts instead of regular. Routine was Squat, Bench, Bent over row, Overhead press, and straight leg dead lift in that order. Think i added calf raises eventually. You can make great gains for quite awhile with that full body 2 to 3x per week routine.
How long do u get great gains for
@@cianduff4468 I found it. Here's a copy and paste of it. A Simple beginner's Routine
You will do 3 work outs per week on non consecutive days. The first work out is your heavy work out. The second work out is your medium work out, use 10% less weight for your work sets. The final work out for the week is your lite work out, use 20% less weight.
Do a lite warm up with 1/4 of your work sets weight. Do a medium warm up with 1/2 of your work sets weight. Do 2 work sets with the same weight. Choose a starting weight and start light.
These are the seven exercises you will be starting with.
Squats
Bench Presses
Bent-Over Rows
Overhead Barbell Presses
Stiff-Legged Deadlifts
Barbell Curls
Calf Raises
You will be running this program on a five week cycle as follows:
The first week do all 4 sets for 8 reps.
The second week do all 4 sets for 9 reps.
The third week do all 4 sets for 10 reps.
The fourth week do all 4 sets for 11 reps.
The fifth week do all 4 sets for 12 reps.
If you got all of the required reps on the fifth week then increase the weight by 10% and
repeat the cycle. If you didn't get all of the reps on the fifth week then repeat the cycle with the same weight. You shouldn't need more than one minute rest between the warm up sets and you shouldn't need more than one minute thirty seconds between the work sets.
Do some cardio and abs work on non weight training days.
Thanks for the workout, I'm gonna give it a go!
what about the ideal weight on each exercise as a beginner like me? my current bodyweight is 75 kg / 165 lbs
I liked how u kept every Grip the Same !! Thank Yu
No problem 👍
Thanks man, awesome video appreciate that!
You bet!
THANK YOU!!!!
You're welcome! 😎
Hi bro... respect and love from India 🙏😍
Thank you, brother 😎 Hope you're doing well!
So I am just starting out with weightlifting. How many reps and sets would you recommend for each exercise? I am a skinny fat 19-year-old male weighing 120 lb and height at around 5' 7''. Additionally, how many days would you recommend working out in a week? The video was very well explained and interesting btw.
10-12 reps for 3-4 sets
THANK YOU COACH!
My pleasure!
I’ve just bought myself a bench and this video couldn’t be more useful! Thank you for sharing your skills and giving me some motivation.
We're glad to hear it worked!
“Hip draaaaahhve and do yer faaaaaahves”
Bodybuilders benefit from compound exercises like these, when more muscles are used to lift the weight, it results into more growth. I always felt that once there was a foundation of the compound movements in your program and some strength was gained, then the isolated exercises, like curls, should be thrown in to the workouts. The big lifts, however, most of the time should be emphasized.
Thanks for commenting
@@Criticalbench How many days should I do this workout..?Can you give me a routine?
Thanks really helpful
Very Helpful Information that you giving us
Thank You Sir
Thanks and welcome
Exactly what I do but I just add barbell curls as my 6 because I struggle with gaining muscle on my biceps
Awesome yup perfect. That’s gonna be the best isolation exercise for mass on your arms.
@@Criticalbench
how many Reps each for begginers??
The stash tho 👌
The way of explanation is truly amazing!
Thanks for this lovely content!
Lot's of love from India 🇮🇳
Very helpful, thanks Man!!
Glad it helped!
Absolutely love this breakdown! These five barbell exercises you've highlighted are truly the essentials for building muscle mass effectively. It's refreshing to see a focus on quality over quantity. Your attention to proper form and technique is spot on-safety should always come first. Thanks for sharing this valuable insight with us. Looking forward to incorporating these exercises into my routine and maximizing my gains!
Glad you like them! Stay consistent with intensity 💪
What order should I do these exercises?
There is no particular order
Dude, this vid is so valuable....Thank you especially for showing how to use the bar without a rack for us at home.
You’re welcome! Glad to hear it helped so much.
Exactly what I was looking for 😎💪🏾
Get after it baby!
Squats, High Pull, Push Press, reverse grip row
Thank you for watching!
@@Criticalbench been fallowing your channel for years. Keep up the good work 👍💪
Are you supposed to keep your back flat when doing the deadlift? I have been bending my knees but keeping my back slightly angled?:(
Yes the back should remain as flat and straight from the top of your head to your butt from the bottom of the lift to the top. If you’re starting to round you’re back in anyway it might just be too much load on the bar. I would reduce the weight and work on flattening the spine as much as possible.
best video for barbells
Glad you liked it!
This is my first time to see this video of the man to build and improve the muscles. Who talk a lot and Who teach you very well. Is just like you’re always ready to war.
Keep the good work my man.
God bless ya.🙏🏻✅
Thank you 😎 I appreciate that!
can we also talk about how when you clean up if you don't have a bench for the first exercise that you're actually building muscle that way too LOL
Sure
How many set and can I do this Monday through Friday I’m 53yrs starting late
I would suggest 10 reps for 3 sets; make sure to do a LIGHT warm up set first though.
Also make sure to schedule in rest days to allow your muscles to recover, repair and GROW.
thanks for sharing
Glad you liked it!
Working for me!! I've always done isolation exercises, throwing these in wow!!!!! Thank you:0)
You're so welcome!
Do you do these all in one workout. If so, how many sets and reps ?
You can do these all as one workout, or you may want to add some of these to your existing workouts.
3 sets of 10-12 reps
I like your Stache G ‼️👋🏾
Thank you!! 😎
Love this thank you! 💪
Thanks for the positive feedback and for supporting the channel!
Great Content Thanks✊🏾
Appreciate that!
1. Curl
2. Preacher curl
3. Reverse curl
4. Drag curl
5. Spider curl
bröther
👍 good stuff!
All in the safety of a squat rack.
@@serbishop 2 squat racks- I go lighter weight on the reverse curls and sometimes like to superset.