Day 1: Bench press / bent over row superset Close-grip press / underhand pullup superset Day 2: Squat / stiff leg deadlift superset Shoulder press / abs superset Day 3: rest Day 4 & 5: repeat days 1 and 2 above For cardio, Basketball jump shots from different spots on the court. I packed on about 10 pounds of muscle and dropped my cholesterol below 200 for the first time in years.
@@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!
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.
@@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
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.
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.💜🦋
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
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.
@@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 😎👍
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
@@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)
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
@@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. 💯
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
@@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.
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.
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!!
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!
Thanks for sharing I have learned so much here, 63 year old novice with a trap, barbell bar and 102kg of plates. I am working hard and making progresss. Once again thank you.
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.
Man. That shirt you are wearing really hit me. Been trying to start working out to get into shape and live a better life and especially to help with my mental health and something about that shirt just struck me. Thanks for the video.
Nice workout!! Just wanted to perfect it a little. I am a personal trainer with 33 years of experience: the deadlifts are a great exercise for hypertrophy but are unsafe for lower spine especially if you keep increasing the weight you can easily slip, crush, a spinal disc or worse, instead do front squats and back squats, and lunges with light weight. Lifting a barbell with weights off the floor behind your neck is a huge no no it will mess up your shoulders and impinge them!! Also you forgot to mention about pull ups and chins up which work your whole upper body 132 muscles in one motion. Best muscle building exercises are: chest press, pull ups, chins up, squats, shoulder presses, lunges. Also do not listen to all these meat heads who tell you to lift heavy weights, it will get you injured and will destroy your joints. If you can’t do 12 reps the weight is too heavy.
Brave you core, wear a belt if need be. I dl double weight for low reps. Read adjust form for every rep, check in mirror. Form is key when DL heavy weight.
@@dinono10 No point to lift heavy weights unless you are getting paid millions of $$ for it. You only get 1 spine why take a chance in getting injured?? I will repeat again if you cannot perform at least 12 reps on any exercise than the weight is too heavy
@@fitnesstransformationsyste3951 what’s a perfect set and reps for a rookie, I started working out 3 or 4 weeks with dumbbells now I wanna try barbells. I’m 5’6 and weight around 160. I’m 13 and skinny fat.
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
The width of one's feet depends on how tall you are, many think they know how to do a deadlift (many run into issues with the bar hitting the knees. The explanation on how to avoid the bar hitting the knees in the deadlift part of the video should help many to understand how to achieve the perfect dead lift.
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.
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.
@@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.
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.
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.
started doing this today will hopefully do me good and I'll comment in a month to let you know how it's going I'm really feeling the muscles working and you explain it so easily I'm glad I found your video
I didnt know row to shoulder press lifts were so diverse in muscle growth until I bought a bench. In reality I just needed a bar for the lifting muscles because I realize now the shoulder is the best muscle to train. It does the most primary functions for work and self defense. I didn't know it might help my pull-ups with rows.. I started bench pressing after I got my first shoulder growth.
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!
I bought an adjustable squat and bench rack that's supposed to arrive tomorrow; that's why I'm watching this now, want to be ready. It wasn't expensive, it's not a full cage, but it comes in one piece that can adjust at width and height and a bench can slide snugly between it.
I started using a barbell only. Working out at home with limited weights and doing a full body 3 to 4 days a week changing the weights to dumbbells all the time increased my workout time to over 3 hours. So just using the barbell when going from squats on the rack to shoulders to incline to flat to close grip to rows to curls and on dead lift day working up to back to curls to flat bench to close grip to shoulder press sped up my workout allot.
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.
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?
@@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
This is great, how do you split the exercises?Do you do say 3 sets of 12 Squats with a small breather, then move to 3 sets of 12 Deadlift then move to the next etc. Or do you do 1 of each exercise 12 times, then start over with Squats first again and do all 5 exercises in one set?
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.
I have a home gym but no squat rack. I do pushups instead of bench presses. I do 3 sets of normal pushups, 3 sets where my feet are elevated. Three sets of all the rest I do 2 of the following 3 exercises,.bent over rows, seated rows, or close grip underhand pulldowns. I do Goblet squats as I don't have a squat rack. I do hang, clean to press and finally stiff leg deadlift on a smith machine. Then for core I do leg lifts (actually knee lifts) while vertical in an apparatus where I support myself with my forearms. Then I do V's where I lie on the floor with my arms stretched above my head holding a 12lb medicine ball and ankle weights on my legs. The movement is to raise my legs and torso at the same time, touching my shins with the med ball. On alternate days I row on a concept 2 rower incorporating Tabata HIIT. I'm 74, feel strong. Any comments on how to improve this routine. Thank you.
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.
Just got my home gym ready. Literally going to start this today. Going to go 4 sets of 10 reps. Two sets with just barbell. Thank you for the video sir.
Full body workout moves like clean and press, squat and press or curl and press are also very good for building muscle and losing some fat at the same time. They are also great for home workouts, plus they save time. Also u can do all these moves with 2 heavy enough dumbells as well.
While in college in the 70’s , I used to work out with 2 Italian strong guys . I never saw them do any other exercises other than these 5 . Any other exercises , like curls or triceps extensions , etc , they labeled , “ pretty boy exercises “ .
@@lorenzovonmattehorn4431 ......They both had huge arms with incredible definition! You would have thought they spent their total time in the gym doing bodybuilding arm exercises !
@@mikehodges7103 strange as compound exercises never bring the arms of naturals to their genetical potential. Escepially forearms never grow by deadlifts
💪 For 100 More Pro Bodybuilding Tips Just Like This Click Below
www.criticalbench.com/growth/pro-tips
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!!!
Day 1:
Bench press / bent over row superset
Close-grip press / underhand pullup superset
Day 2:
Squat / stiff leg deadlift superset
Shoulder press / abs superset
Day 3: rest
Day 4 & 5: repeat days 1 and 2 above
For cardio, Basketball jump shots from different spots on the court.
I packed on about 10 pounds of muscle and dropped my cholesterol below 200 for the first time in years.
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!
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 💪
how many series i should make for each exercise as beginner ? i have a bar and 60kg of weights.
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 ,
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!
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
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
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
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!
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?
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!
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
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 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
Do you do the whole routine a day or different parts per day? Like lets say, chest today then shoulders and arms the next? @@tr1pl3_t94
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.
A.
1:42 Barbell Squat
5:36 Barbell Row
8:05 Barbell Bench Press
B.
?:?? Barbell Squat
6:45 Barbell Shoulder Press
4:26 Barbell Deadlift
👍 good stuff! thank you for watching!
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?
These work!
My favorites are
1)barbell bench press,
2)barbell chest supported rows,
3) barbell curls,
4) barbell front squats
5) barbell back extension deadlifts wide grip
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.
🔝🔝🔝
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?
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!
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! 💪
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
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!
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$
Thanks for sharing I have learned so much here, 63 year old novice with a trap, barbell bar and 102kg of plates. I am working hard and making progresss. Once again thank you.
Love to hear it, keep working!
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!
Man. That shirt you are wearing really hit me. Been trying to start working out to get into shape and live a better life and especially to help with my mental health and something about that shirt just struck me. Thanks for the video.
You're welcome!
Nice workout!! Just wanted to perfect it a little. I am a personal trainer with 33 years of experience: the deadlifts are a great exercise for hypertrophy but are unsafe for lower spine especially if you keep increasing the weight you can easily slip, crush, a spinal disc or worse, instead do front squats and back squats, and lunges with light weight. Lifting a barbell with weights off the floor behind your neck is a huge no no it will mess up your shoulders and impinge them!! Also you forgot to mention about pull ups and chins up which work your whole upper body 132 muscles in one motion. Best muscle building exercises are: chest press, pull ups, chins up, squats, shoulder presses, lunges. Also do not listen to all these meat heads who tell you to lift heavy weights, it will get you injured and will destroy your joints. If you can’t do 12 reps the weight is too heavy.
Thanks for your feedback
Brave you core, wear a belt if need be. I dl double weight for low reps. Read adjust form for every rep, check in mirror. Form is key when DL heavy weight.
@@dinono10
No point to lift heavy weights unless you are getting paid millions of $$ for it. You only get 1 spine why take a chance in getting injured?? I will repeat again if you cannot perform at least 12 reps on any exercise than the weight is too heavy
@@fitnesstransformationsyste3951 what’s a perfect set and reps for a rookie, I started working out 3 or 4 weeks with dumbbells now I wanna try barbells. I’m 5’6 and weight around 160. I’m 13 and skinny fat.
@@fitnesstransformationsyste3951 I’m also trying to bulk up and I’ve recently take MuscleTech protein shakes
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
The width of one's feet depends on how tall you are, many think they know how to do a deadlift (many run into issues with the bar hitting the knees. The explanation on how to avoid the bar hitting the knees in the deadlift part of the video should help many to understand how to achieve the perfect dead lift.
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 👍
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. 👊
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
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
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
Is this all in one workout session? How often would you do this?
I liked how u kept every Grip the Same !! Thank Yu
No problem 👍
This is what I do:
A:
* Barbell Squat 4
* Back Extension 4
* Pull-Up 4
* Seated Low Row 4
* Barbell Bench Press 4
* Barbell Shoulder Press 3
* Lying Dumbbell Tricep 3
* Dumbbell Bicep Curl 3
B:
* Barbell Lunge 4
* Barbell Deadlift 4
* Barbell Row 4
* Lat Pulldown 4
* Dumbbell Incline Press 4
* Dumbbell Shoulder Press 3
* Dip 3
* Barbell Bicep Curl 3
Awesome! Thanks for supporting the channel!
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.
started doing this today will hopefully do me good and I'll comment in a month to let you know how it's going I'm really feeling the muscles working and you explain it so easily I'm glad I found your video
Awesome!
Squats, High Pull, Push Press, reverse grip row
Thank you for watching!
@@Criticalbench been fallowing your channel for years. Keep up the good work 👍💪
I didnt know row to shoulder press lifts were so diverse in muscle growth until I bought a bench. In reality I just needed a bar for the lifting muscles because I realize now the shoulder is the best muscle to train. It does the most primary functions for work and self defense. I didn't know it might help my pull-ups with rows.. I started bench pressing after I got my first shoulder growth.
love your videos especially for home workouts on this pandemic. Greetings from the Philippines
Glad you love it! Maraming Salamat 👍
thank you for including home workout variation as well. really informative.
You're so welcome!
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 💪
I bought an adjustable squat and bench rack that's supposed to arrive tomorrow; that's why I'm watching this now, want to be ready. It wasn't expensive, it's not a full cage, but it comes in one piece that can adjust at width and height and a bench can slide snugly between it.
That's fantastic! Be sure to keep us posted on your workouts and progress
Great post, Frank. These are helpful to those who are staying at home. Thanks for sharing!
Glad it was helpful!
I've started weight lifting. Good to know I'm doing it right. Strength is my aim, not bothered about mass, but I'll welcome it.
Cheers!
You'll get both! 💪
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 know all these but thanks for teaching their alternative forms❤
No problem 😊
Great vid. Simple and well explained with nothing wasted. Thanks for posting!
No problem! Stay tuned for more!
I started using a barbell only. Working out at home with limited weights and doing a full body 3 to 4 days a week changing the weights to dumbbells all the time increased my workout time to over 3 hours. So just using the barbell when going from squats on the rack to shoulders to incline to flat to close grip to rows to curls and on dead lift day working up to back to curls to flat bench to close grip to shoulder press sped up my workout allot.
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
I had hernia surgery so I can't do the lifting ones but will do the rest . Thanks for sharing.
You're welcome! Let us know how it goes once you've given these exercises a try 👍
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??
Hello I am from India loved your video
Could you please share the reps and time I want you to do live exercise so we can follow you accordingly.
5 sets of 5-10 reps of each exercise. Rest 1-2 minutes between exercises.
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.
Finally a no BS video about home weightlift. thank you.
You're welcome! Glad you liked it 😎
He starts at 1:40 if y’all wanna skip the intro
👍👍 good stuff!
Again, Excellent Video,Keep Up the Good Work
Thank you! 🙏
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
This is great, how do you split the exercises?Do you do say 3 sets of 12 Squats with a small breather, then move to 3 sets of 12 Deadlift then move to the next etc. Or do you do 1 of each exercise 12 times, then start over with Squats first again and do all 5 exercises in one set?
If you want more muscle mass do it the first way. If you want more of a lean look do it the second way with as little rest as possible.
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
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 💪
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.
Brilliant 🤩 really needed this today! 💪🏋️♂️
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 💪🏻😆
Salutations,,
What type of bar are you using? Is it the Rogue Axle (powdercoated)?
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
This video was hella helpful. I like how he was truthful about neutral positions and targeted muscles. Much appreciated man thank you.
You're welcome!
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?
I have a home gym but no squat rack. I do pushups instead of bench presses. I do 3 sets of normal pushups, 3 sets where my feet are elevated. Three sets of all the rest I do 2 of the following 3 exercises,.bent over rows, seated rows, or close grip underhand pulldowns. I do Goblet squats as I don't have a squat rack. I do hang, clean to press and finally stiff leg deadlift on a smith machine. Then for core I do leg lifts (actually knee lifts) while vertical in an apparatus where I support myself with my forearms. Then I do V's where I lie on the floor with my arms stretched above my head holding a 12lb medicine ball and ankle weights on my legs. The movement is to raise my legs and torso at the same time, touching my shins with the med ball. On alternate days I row on a concept 2 rower incorporating Tabata HIIT. I'm 74, feel strong. Any comments on how to improve this routine. Thank you.
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
Very nice explained... cutting all the bs and going directly to the important things. Thank you from italy
You are welcome!
Understood:
3 days a week
3 sets of 10-12 reps with low weight each 2-3 weeks (shred)
3 sets of 6-8 reps with high weight each 6-8 weeks (mass)
Rock on! 💪
What order should I do these exercises?
There is no particular order
An excellent way to build a starting base! Everything else builds off these. I include carries and call it a Base-6 routine
Get after it 💪
The great thing is this guy is not showing off his abs. Instead he gave a great explanation on how to do the exercise... Cheers 👍💪💪💪
Thanks for the view
I wish really to thank you. Exactly what I'm looking for. I'm at home from Brazil. Those exercises are great. Greets
You are welcome!
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.
Just got my home gym ready. Literally going to start this today. Going to go 4 sets of 10 reps. Two sets with just barbell. Thank you for the video sir.
Get after it my friend!
Hi bro... respect and love from India 🙏😍
Thank you, brother 😎 Hope you're doing well!
Great video. Very comprehensive. Many thanks
LOVED it! I was wondering how could I do at home the arm exercise I do at the gym! Thank youuu!!
Yes, absolutely!
The way of explanation is truly amazing!
Thanks for this lovely content!
Lot's of love from India 🇮🇳
This is great i love this you dont need fancy equipment to get built tbh cement platedare the best way to go
Sometimes the classic movements are the best! 💪
No better workout than talking with your hands.
Full body workout moves like clean and press, squat and press or curl and press are also very good for building muscle and losing some fat at the same time. They are also great for home workouts, plus they save time. Also u can do all these moves with 2 heavy enough dumbells as well.
I do those 5 exercises and also farmer walks and lunges I split it up along with the curls but I do all of them twice a week
AWESOME!
“Hip draaaaahhve and do yer faaaaaahves”
Great video thanks💪 did try it yesterday, good results, safe time
Great to hear! Keep up the good work buddy 💪
Sad that he loses respect because he is not roided! Just hate all the enhanced fitness channels! Thanks👍
Thank you for your comment
Loved the video, would be helpful if u can do a video about no of reps and sets for beginners and weights to start with.
Start with 3-5 sets of 5-10 reps each.
Hahaha my first ever dumbell shoulder press ,I smashed my bedroom light. Hehehehehe 😂
Lol ... I hope someone got that on video! 😂
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!
While in college in the 70’s , I used to work out with 2 Italian strong guys . I never saw them do any other exercises other than these 5 . Any other exercises , like curls or triceps extensions , etc , they labeled , “ pretty boy exercises “ .
😂
Would like to see their biceps and triceps etc.
@@lorenzovonmattehorn4431 ......They both had huge arms with incredible definition! You would have thought they spent their total time in the gym doing bodybuilding arm exercises !
@@mikehodges7103 strange as compound exercises never bring the arms of naturals to their genetical potential. Escepially forearms never grow by deadlifts