The ONLY 7 Exercises Men Need To Build Muscle
ฝัง
- เผยแพร่เมื่อ 8 ก.พ. 2025
- These are the 7 best exercises for men to build muscle fast. Whether you're a beginner, a skinny guy struggling to get bigger, or even if you're advanced these exercises will help you gain muscle mass faster. You should be incorporating a couple of these everyday obviously leaving enough time for recovery. You can also combine these exercises into full body muscle building workouts that provide the best results.
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TIMESTAMPS:
#1-Barbell row 1:04
#2- Barbell and dumbbell chest presses 2:48
#3- Barbell squats 4:33
#4- The pull up 7:12
#5 -Deadlift 8:51
#6- Shoulder press 10:15
#7- Power clean 11:51
If you're looking for the simplest solution to build muscle in a fast and efficient way, the bottom line so to speak, I gotta say it doesn't get much simpler than this. Because after spending years building muscle naturally I've learned that there are certain useless exercises that you should avoid entirely other exercises that you might want to consider incorporating and then there are the exercises that you just cant go without. Exercises that by themselves have the power to transform your physique. I've narrowed this list down to just seven of the most important exercises that you absolutely should have as a staple part of your routine to efficiently build the most muscle in the shortest amount of time. By mastering these 7 key compound exercises you'll see incredible results even if you're not doing any other exercises in the gym. And I made this video specifically for men not because women can't benefit from these exercises as well but because the ideal attractive body type for men is a V shape whereas for women it's more of an hourglass figure. So even though a lot of the exercises do crossover for both men women this video is specifically to help you develop the best manly physique with the least amount of exercises possible. I'm going to list off these exercises in no particular order, so Let's start first with a very important upper body exercise the bent over barbell Row. With this exercise you'll be working the rhomboids which are the muscles that connect your shoulder blades together so your upper back muscles and you'll also be working the back of your shoulder and your biceps. This is one of the most important pulling movements that you can do. Because you're working multiple muscle groups responsible for Pulling you're able to lift a lot more weight with this compound exercise then if you were to isolate any one of these muscles individually. By strengthening your rhomboids and your posterior deltoid you'll be tightening up your upper back which will help you hold yourself straight up and maintain a better more attractive upright posture. Since you can lift heavy weight with this exercise your biceps are also going to get a lot of stimulation because you'll be lifting a weight that would be impossible to lift with an isolated movement like bicep curls. A basic bent over row is done by grabbing a barbell with your hands a little wider than shoulder-width apart. Stick your butt out and stick your chest out before beginning the movement. Then bend down by about 60 degrees so you're a little higher than being fully parallel to the ground and you want let the weight hang straight down, do not flex your shoulders. While keeping your chest out pull the barbell inward towards your stomach and aim to touch your belly button with the bar. Then bring it back down to that hanging position and repeat this motion for reps. The great thing about rows is that you can do it with a barbell or you can do it with dumbbells, but a general rule of thumb to remember is that you'll be able to lift more weight and typically you'll be able to build more mass with barbells over dumbbells. Also by changing the angles at which you bend during a bent over row you can Target different parts of your back. A fully bent-over position where you're at a 90 degree angle will Target more of your lats and the middle of your back whereas standing more upright will Target more of your traps and upper back. Let's move on to another staple exercise that you should be doing, barbell and dumbbell chest presses. While the rows will help you develop the posterior or the back part of your upper body the chest presses are there to help you develop the anterior or the front part of your upper body. It'll hit your chest, the front head of your shoulders as well as your triceps. With chest presses you want to spend the majority of your time doing them at two different angles flat and incline. If your weakness is your upper chest you want to spend more of your time doing incline presses.if your upper chest...
#1 - Barbell row 1:04
#2 - Barbell and dumbbell chest presses 2:48
#3 - Barbell squats 4:33
#4 - The pull up 7:12
#5 - Deadlift 8:51
#6 - Shoulder press 10:15
#7 - Power clean 11:50
Thanks
Thank you
Thanks mate
Thanks❤️
Thank you mate.
Barbell Row 1:04
Barbell And Dumbell Chest Presses 2:48
Barbell Squats 4:33
Pull Up 7:12
Deadlift 8:51
Shoulder Press 10:15
Power Clean 11:51
Inxømnia thxxxx
Richard Williams no problem
Thx
Its in the description bud.
G.o.a.t
Why stop the deadlift at your shins when you can slam it on the ground every rep and let everyone in the gym know how badass you are.
With pirate sound RRRRRR 😂
😂
Clouded Journey lol
lol
Clouded Journey if you don’t slam it down and shout grrrrr how are you going to get everyone to look at you! Lol
Hey if your reading this that probably means your working to better yourself and be the best version of yourself and I’m here to say I’m proud of you bro, don’t give up, keep pushing 💪🤙
Thanks man. Needed that.
Thanks Man !!!!!
Thanx, although i can’t do any pull ups yet, how do i get there??
@@christiaanhamresistance bands or assistance pull up machine. Try use the least amount of resistance.
@@christiaanhamNot even one?
TIMESTAMPS:
#1-Barbell row 1:04
#2- Barbell and dumbbell chest presses 2:48
#3- Barbell squats 4:33
#4- The pull up 7:12
#5 -Deadlift 8:51
#6- Shoulder press 10:15
#7- Power clean 11:51
Jasdeep Singh sir you deserve way more likes. **hat off**
He just copied the exact thing frombthe description
Plus Dips and WALKING LUNGES
Thanks
I have barbell and pair of dumbbell and flat bench can anyone suggest full home body workout
I appreciate how you don't just mention the exercise and show it, but you're going into fine details about what to do. It's actually more detail I've gotten than even working with a trainer.
Change trainer.
For real man change trainer. I have a personal trainer, and he's fantastic. Goes through all the little details, explains all the variations, all the benefits, shows proper movement, focuses mostly on my weaknesses. It's how they should be. If your personal trainer is out-done by a youtube video, then you definitely need a new one.
Anybody is a trainer nowadays
Yea seriously change trainers at the gym I'm a member at a trainer there saw that my form for chest compressions was hella wrong he literally took 10 minutes to show me the general stuff about the machine and proper form here's the kicker he was already with a client whose paying him
@@jacobbutler169 Experience is something you cannot buy. Props to your guy, man
Tried it guys, doesn’t work anymore it’s patched
You forgot to update to the latest firmware
its nerf now
You stinker!
Yeah I got banned when I tried this ...
Hahah
4 years late, just wanted to share something from personal experience. The stuff about growth hormones and testosterone in relation to squats and deadlifts, I think it's pretty significant. Don't ditch them. I had been working out for roughly 9 months with good progress, as an amateur beginner to weightlifting and fitness. But I didn't train squats or deadlifts. However - when I did start doing them. My overall strength, power and progression on ALL exercises increased drastically. Just 2 months in after having added squats and deadlifts: bench, shoulderpress, arms, just... everything felt supercharged. Never juiced, never will. I trained consistently and ate proper. However I was stagnating after 9 months, adding squats and deadlifts didn't just improve what those target. It improved EVERYTHING.
Thanks man. 🤙 Everything you said resonates with me too. I really focus on bench, Squats and deadlifts as my first exercises on different days. Curious to know what you think a good amount of sets and reps are for these 3 exercises?
Warm up with (a) power snatches, (b) push jerks, and (c) thrusts... Thank me later.
Didn’t know Sergio Ramos spoke English so well
😂
😂😂😂
Lool
Man 😂😂😂😂😂
More like Sergio Rambos :D
The ONLY 7 exercises Women need to build muscle: 1. squats 2. squats 3. squats 4. squats 5. squats 6. squats 7. squats
Lololol
Niven Munoo helps with the strap on
And pushups for dem titties
Powerlifting barbell row or standered version 👍 hip thursters if not keen on idear bench press ohpress and deadlifts plenty leg back even different chest excersises a women can do and rember women hormones testrone works differently to men 👍
HIP THRUSTS YOU WUSS
If you have back pain like me, you gotta be very carefull with half of those exercises. Dont put too much weights... its great to build muscles but its also great to be able to work and pay your bills.
I know exactly what you mean :/ Let's just skip the deadlift..
@Hugo Lessard - you are absolutely right! Lighter weight, move the weight under control, and high pulls or kettlebell swings instead of power cleans and deadlifts.
@@Native_love you can't compare kettlebell swings to properly performed cleans and deadlifts
@@iiRoNiiCPB DUH! This is a reply to the "back pain" comment. I have had lower back surgery and broke my lower back in two places. Some of us physically cannot perform these exercises or need to use very light weight.
Right there with you. Over a decade of disc herniation for me and sciatica. I used to be an avid weight lifter, but I always stayed away from deadlifts and went very light on squats. You have to listen to your body and not overdo it
This video was surprisingly motivating for me. I’ve been feeling a bit overwhelmed by the amount of obscure specific exercises being suggested on fitness TH-cam, and here’s one that more or less sticks to the first exercises I ever learned when my rowing group started doing weights back when I was 14. Thanks for reminding me that I can be confident working out with what I know and I don’t have to feel insecure about my lack of knowledge about exercises.
Oh yea it’s only about diet and efficient, consistent training for good results. For training all you really need starting out are these compound movements and progressively overloading them via increase in weight/sets/reps.
i totally hear you dude. i feel like people invent the craziest stuff to stay sexy, new, catch attention on social media, show how much they learned in PT school, etc. Like if someone goes to PT school they're not just going to tell you - just do these 7 basic exercises - even if that's the best thing - cuz they need something to fill up all those courses and certifications etc. anyway, i hear you and feel the same way. best of luck on your fitness journey.
Completely feel the same. So I have a spread sheet of all my exercises (a few per rough muscle group) with my most recent weights recorded with them. I stopped lifting for half a year or so and I’ve literally hated the idea of going back just cos of all this specific stuff I need to relearn. Truth is, if you’re a regular guy looking to be strong with a good body.. you just need compounds!
Bent over Barbell Row
Bench Press (& inclined)
Squat
Pull Up
Dead Lift
Shoulder Press
Power Clean
thanks bro
Thanks a ton.
Good lookin out
Anvesh2013 Power clean doesn’t build muscle it makes you more explosive
Throw in some biceps curls for girls and dumbbell rows for the hoes and you’ll look nearly as good as me.
As a young man I screwed up my lower back by starting off with too much weight when doing the bent over rowing exercise. Start off easy and work up slowly.
Horace Hogsnort Thanks, Horace. Will bear that in mind.
Yes start low weight. Totally hurt my back when i started back and went heavy weight on back pulls nautilus machine etc. took me 3-4 months healing
One man’s loss is another man’s gain. Thanks though. Hope your back is alright now.
As someone in my 60s, I would reach around to the back seat of the car and suddenly feel PAIN. Some muscle in my shoulder or back that had not been worked for eons was called upon and it didn't like it. So I started a routine of light weights. Not trying to look buff, but just keep things working as they should. At my age and never worked weights, I started SLOWLY with low weights. I've been at it only a few months but have better strength and no spasms of pain. I combined this with an exercise bike for aerobic. Legs didn't like that at first and I would have terrible cramps even from short distances on the bike. That has now passed and I have felt better and sleep better.
i remember when i was at a gym in my early 20s, a dude with huge muscles was doing curls with less weight that me.. he told me that form is the single most important thing... did i listen.. nope.. got injured several times.. boy was he right..
this video is practically perfect for anyone looking to get into weight training. Well done!
no
The Last Knicks Fan why
Can i do all this exercise daily????
@@WarriorsFanSince-ur3zu lol yes
@Pudgems would you explain more easily
As someone who has done these exercises for years but never really knew why, this is solid advice. Thank god there are channels that exist that aren't trying to sell you something, and aren't selling lies. Subscribed! I hope others find these workouts and do them, they really have changed my life over the years.
Well he is trying to sell you his program. But the stuff he speaks in his videos are grounded in science. So I respect his Hussle because he respects his audience.
I would really like to know the reasons why this video got a thumbs down? I've been working out consistently for over 10 years and the info, demonstrations and work he put into this video for FREE people pay for .. good work bro
I haven't given it either, but his technique on the deadlift (a deadlift is generally a dead weight picked up from the floor) and his clean (which is actually just an upright row) are reasons why I think they gave it a thumbs down. Content doesn't need to be perfect, but should be correct.
Haters gonna hate
Probably the person who tried this for a week and didn't see any results lol
He is right about exercises but has really shitty technique.
The thumbs down police. Maybe the 7 thousand people did not want any more exercise videos recommended.
Sticking to the basics is by far the safest and most effective method of exercise known to mankind. Before launching my career in the fitness industry as a trainer and nutritionist, my back was falling apart during my college years - That was eons ago!! Given the fact I had crippling back spasms, sticking to safe core workouts and simple push / pull routines, helped me strengthen my back and build the physique I have today at 50!! Keying in on nutrition and making sure that's on point coupled w/ safe, simple consistent exercises can go a long way!! Satay STRONG, my dear amigos!!
This guy who does these videos is a life saver! I have spent most of my life doing upright rows not knowing that they are bad for you. Also completely stopped doing the bent over rows with the barbell that targets the upper back, the first workout you talk about on this video. Bunch of things I have learned from this channel. All for free too! Gotta love it, thank you
Jake Ralston wait, what is wrong with the upright rows?
@@ross-morozov they are not a good motion for you to exercise your shoulders in. When they test if you have shoulder impingement, they put your arms through the same range of motion that you go through when you are working out upright rows.
the agoge diet looks really good and easy to follow, thanks for sharing!
I used Agoge too, it's a great meal plan, takes out all the boring out of dieting
1 Bend Row
2 Bench Press (Incline)
3 Squats
4 Pull Ups (Latt Pulldown)
5 Deadlifts
6 Shoulder Press (Arnold Pr)
7 PowerClean
Thank you so much, this video could’ve been 2 minutes long.
Evan Fudge it’s in the description, bud
May I substitute a clean and press for a powerclean? Or a squat and clean and press also?
I dont understand what any of that means.
Is it good to do this everyday? I mean squats and deadlifts
Him: where are your weaknesses in the chest, down middle or upper chest
Me: Yes.
Same
LMAO!
lol!
😂 same I was like ehm both
I also have a bird chest 💀
Just did this 7 workouts in circuit training style
3 times a week at evening
After 3 months i have dropped a lot of fat ( maintained 300 cal deficit)
& have build significant muscle.
Recommend you to try this
Raviraj Patil could you please list the details of your circuit. Thx
Pop DaTop I’m going to do this every other day. One day 5x5 next time I train 3x10 just to go with lower and higher weights
@Déjà vu yes
Thank you! How long have you been doing it and how much weight have you put on? (if you don't mind sharing)
Yeah how was your circuit set up, would like to incorporate this
I used to do power cleans as a teenager. At 60, it looks like a trip to urgent care.
The wider you go on pull ups, the more you switch focus from your lats to your teres minor/major, and they're the muscles that add a lot to your width.
Otherwise great info, can't argue with the fact that these are the critical exercises for men.
1. Rows
2. Bench
3. Squat
4. Pull Ups
5. Deadlift
6. Shoulder/Military Press
7.Power Clean
Everyone in a single day?
@Tarun Singaria OK, but I still don´t know what to with this information.
How many for each one
Madcow.
@@rodrigoraulsuarez , in a single set
1:07 Barbell Row
2:51 Barbell and Dumbbell Chest Presses
4:36 Barbell Squats
7:19 Pull Up
8:52 Deadlift
10:16 Shoulder Presses
11:52 Power Clean
Thanks dawg
Not all hero’s wear cape
@I.M.E.G Yeah, but this is more practical for mobile users
What the hell, first part of power clean is an upright row, exercise that should never be done
*Personal Use*
- Basic Barbell Row: 1:55 - 2:26
- Basic/Incline Bench Press: 3:39 - 4:11
- Squats: 5:27 - 6:37
- Pull ups: 7:32 - 7:49
- Deadlifts: 9:31 - 10:01
- Shoulder press (Military press): 10:49 - 11:15
U are the man
How's it after a year, fam?
How should I divide this in a week of 3 workouts?
@@lCebolitoslI’m confused here but I think u should perform them all at once and take a rest for 48 hours then perform them again 3 times a week if I’m not mistaken
This is factual all my friend does is compound workouts and he is huge.
Christopher Moore weights
How many times a week are you supposed to do these excercises?
Oscar Preciado from what I’ve understood the perfect balance is four times a week
@@adrielvalcarcel2991 cool, thx man!
I was a bodybuilder in my 20's nothing competitive, just a bunch of time devotion. Thought I was on my shit. I'm now in my mid 30's, coming off of injuries and just generally letting go of my self. Over the last year I've lost 90lbs and I changed things up to compound exercises pretty much exclusively. I figure if I'm not working multiple groups or core, I'm wasting my own time. Got into pretty bad shape, having that midlife glow up. Best shape of my life
Bro I’m a noobie at this lifestyle I’ve made a huge progress in the last six months I took every single advice from you about practice, healthy lifestyle and eating habbits I owe you big time man. Thanks alot
8 you must work out in the parking lot with a dog in the background. Dog is very important. no dog = no gains
Khal Drogo gainz
Does having a parking lot cat along with the parking lot dog increase or decrease gainsz?
@@boomstick900 Lot Cat increases agility and pouncing ferocity.
With a "I love Police" sticker behind you
This is very true
My Full Body workout in 4 complimentary flexion /extension pairs.
1)Pull ups/Shoulder press
2)Press ups (or bench press)/Barbell row
3)Sit ups (or leg raises)/Deadlift
4) Squats/ Tuck jumps (or hanging knee raise)
One pair per day, 30 minutes intense, Hiit it and quit. Volume or weight, up to you.
Alternate legs then arms on alternate days. Add weight as required.
This balances the muscles across the joint, minimising injury risk and preventing focus on pet muscle groups.
Enjoy
did anyone see that the thumbnail said "sqaut" and not "squat?"
Ya ain't alone G
Tiddlesabs101 Tiddlesabs101 birds eye nigga
yep
Wait wha......damn I didn’t notice
You came to the vid becuz of it. So yeah it worked
Spot on! It's all about the power lifts, not hammer curls and side raises. Especially if you only have 30-45 minutes to work out each day.
Calisthenics require a park with some bars and give better results. This guy’s advice is going to give people injuries.
@@monalisa-bs4zs that ain’t tru. Calisthenic athletes had have done a few weightlifting exercises here and there
So in short: do compound exercises
basically
my videos have trouble loading, can someone just list the 7 excersises?
@@falsesectslikeshiaarejudeo6543 1-Barbell row
#2- Barbell and dumbbell chest presses
#3- Barbell squats
#4- The pull up
#5 -Deadlift
#6- Shoulder press
#7- Power clean
RodGus Rod hey, im a 15 yo new to the gym. I am hesitated to do a split workout that works each muscle 2x a week or 3-4 a week full body sessions made up all from compound exercises. Which will give me the most strength and muscles in a specific period of time. And I'm scared that full body workouts will not develop my muscles as it only hits a muscle group 1 time in a session like the barbell press
Eyad Elhatty start off with full body for the first year, frequency is key.
For people that Dont have much time like me
1 Bench press militar press dips
2 pull ups chin ups barbel row
3 Squats Deadlift Lunges
6 sets to failiure
damn 6 sets to failure is excessive
UPDATE: I was so pleased with the results I got from doing this simple workout once per week, that I have now upped my game to two gym sessions per week! I am now in the shape of my life. My body confidence and self-esteem are at an all time high! Thanks again for making this video. You've changed my life! God Bless you, Sir.
Aye man can you let me me know how many sets and reps you did for each one?
@@kevinalvarez3324 Thanks for your reply. I would be happy to elaborate.
In general, I tend to do 3 sets of each of the exercises, 10 reps per set-- the only exceptions being squats and shoulder presses. For squats,I do 8 reps for each of the sets. For shoulder presses, I do 8 reps for the first two sets, and 10 for the last set. For this exercise, I also start with the heaviest dumbell I can just barely do 8 reps with, then drop the weight 5 lbs. for each of the subsequent sets.
Hope this helps. Best of luck in your fitness endeavours! :)
Jake Tyronia Thx bro really helps stay on the griind💪🏼🤙🏽
@@kevinalvarez3324 My pleasure. I love when people ask me for fitness advice! There was a time where I was the last person anyone would have sought for such a thing. It reminds me that I've come a long way!
I should let you know that in addition to the two gym workouts, each week I also do 2 sessions of 1.2 km of lane swimming, and 1 home workout consisting of 8 sets of 16 pushups, 3 sets of 100 jumping jacks and, doing steps and leg lifts during 2 min. rests between sets. I would recommend incorporating one home workout into your routine as well to really cement your results.
Thanks for the exchange. Take care, my friend!
@@xtrnl999 What do you think about 5x5? To me it looks like it would beat your approach as the focus is more on strength than yours.
A tip for pullups, from someone who does a lot of them, yes you want to get your chin over the bar, and yes you want to get your chest to the bar, BUT the main thing to focus on when doing them, is to get your elbows as far down and behind your body as possible.
And squeeze the glutes for stability.
Alex Gracie can you do all the exercises he listed in this video in one session??
@@-music2023 elbows pointing to the ground.
Just me that noticed squat spelt wrong on the thumbnail?
Sqaut
Lmao!😂
i squat but i dont do sqauts
SQAUT is already typed correctly
It's a trick to get people to spend more time reading thus more click
I respect this, every page is telling you how complex workout out needs to be but not this one
Watching this while eating family size Kemp's mint chocolate chip ice cream... Tomorrow's a new day
Different flavour tomorrow?
@@viktoriyaserebryakov2755 😂😂
Lol, I remember just getting out of bed was a workout @144kg, surrounded by empty packaging of chocolates and chip bags, picking them up off the floor :(
Brenden Frank lol
LMFAO
This is exactly what I've been looking for, a full list of compound movements.
Same here...going to give it a try. Always looking for a workout to get motivated and get overwhelmed by all the exercises needed to build good muscle.
I tried it today and let me tell you it feels great although you have to down some pre workout and creatine and be well rested, it requires a lot of energy to do it properly and quality reps
@@mmb1253 thank you for the info...not much of a preworkout guy but I understand why some would do it.
@@Harley_2023_richieg you don't really need pre workout to do this, did it today, really good workout, you should try it if you aint got round to it, gona do it 2x a week on rest days !
@@fuckoffyoucunt Thanks...I'm gonna jump in at 2x a week as well. Keep me posted on your progress. Always interested.
My list.
Squat, Overhead press, Bench/Dips(up to you which one), Pullups/chinups, and a Rowing variation.
Basically, the Squat with a vertical and horizontal pull as well as a vertical and horizontal push. This is just the baseline, I usually superset most of these with an isolation movement, but majority of my workouts consists of compound movements.
All you need
@@mushfiqurrahman9197 Explain why.
Gotta have a hip-hinge, deadlifts is most people's preferred, but I like RDLs for volume.
Great video, great exercises. Keep it simple is my philosophy, after many years of working out. If you really want to minimize it, you get a long way with deadlift and benchpress. Do it correct and hard enough, and you'll cover 99% of your body. Something inbetween these 2 and the 7 in this video -add barbell shoulderpress and pull-ups. And for strenght, do 5 set x 5 rep -80-95% of 1RM. 3-5 min. breaks. As a rule, 1 sec on the consentric fase and 2-3 on the eccentric fase. It's many variations though. Just as important: Eat and sleep well! ~Hoss Curtis -40 years experience, PT, gym-owner and physical education teacher.
Thanks
ShortMog how would you make a program like this? Would you do all these in the same session?
@@allenontiveros1813 Hi Allen! It's many possibilites, it depends on your level, how busy you are, your routines acc. to restitution and your goals. Your age plays a certain role aswell, as we get older we usually need a longer period of restitution -but you can lift heavy weights as long as you feel capable to! If you want to do two basic exercises like benchpress and deadlift, it's no problem doing them on the same day. I'd prefer to start with benchpress cause deadlift is a killer ex. and will take a lot of energy. If you do a hard workout it's a great effect even only once a week, but If you do it every 3, 4 or 5 day it's of course better. As your shape improves you can narrow the days inbetween, but every 3. day is more than enough. Warm up 5-10 min. with a rowing machine, like the Concept2. If you've time, do only one ex. every 2. or 3. day. Then you'll have full attention on that part of your body. If you want to add some more ex., add biceps curl or pull ups on the bench day and triceps or shoulderpress on the deadlift day. Preferly, I'd do it in a two day split every 4. day. Note that science has tested the effect on working out a lot, like 6 times a week, has no more effect than 3. If you lift the same amount of weights on fewer days it gives about the same effect. And you're reducing the level of fatigue and injuries. Don't forget, work out hard! Best regards, Hoss :-)!
@@ShortMog Huh???
@@ShortMog Should you also incorporate cardio? And if yes how would the program look like?
1. Barbell row
2. Flat/Inclined Bench press
3. Squats
4. Pull-ups
5. Deadlifts
6. Shoulder press (standing or seated)
7. Power clean/snatch
4.
Always amzes me how every young skinny guy is going for strenght training to get jacked...HYPERTROPHY..more reps and controlled...NOT fucking powercleans lol...sure its cool but NOT gonna pack on muscle..at all...neither is any oly lifting or powerlfiting..I should know...train like a bodybuilder if u want size and muscle..leave ur ego at the door.
also, i deadlifted for years, best lift was 575 pounds...I got ripped and size switching to bodybuilding..u dont NEED dealifts or squats
@@Tommyblueeyes yea you really don't need them, but to be fair they're great for burning calories
Man, I love this channel! I've been learning so much and can't wait to start ripping reps! I got into the habit of doing lighter weights and lots of reps so I'm excited to see the gains when I go heavier and add these compound movements into the workout!! You're awesome, man! thanks!
@@Khomeini1979 you just made him depressed about not doing this 🙃
I remember watching this video in 2020. After this I got so excited to join gym but unfortunately I couldn't. After 4 years I finally joined the gym but my poor diet killed all the excitement
Thanks bud! I’ve been getting to the gym at 3-4AM because I have no idea what I’m doing. I I just kinda walk around and inspect the machines. Give it a kick and a grunt and then after a few minutes move to the next machine. it’s much less embarrassing for me when no one else is there.
Love this. Exactly what I’ve been looking for because I hate long drawn out workouts with too much isolation. Compound exercises totally my way to go to keep things simple and most overall beneficial to my goals. Thanks for the breakdown!
This video is spot on!!! I did this exact protocol (plus cardio) for years in college as time was very limited. I had a strong V-shaped physique, and kept me functional as an athlete!!
Very good video. Thankyou ❤
Now I know what I've been doing wrong all this time. I've been squatting when I should have been sqauting. :O
I have been doing all these exercises for over a year now. I'm 56 and can't think of a time when I have been stronger or looked better. Thanks to this video.
59 and motivated by your comment hitting gym today.
This man made me realize how immature I am because of how I giggle everytime he says "nipple"
Lol nipple
3:43
_giggity_
And butt
You made me giggle
@@mylittlepitbull3143 Always happy to help somebody smile ;)
Hey man, I love your channel and your videos. No BS, just good solid advice. Like this one. I tell people all the time that everyone over complicates fitness and big compound exercises like these are really all you need. Thanks again!
I've watched two videos similar to this one that virtually said the same thing. Let's see what this guy says.
Pull ups and Cleans weren't in the other videos BUT 5/7 were.
Very informative.
Pull-ups are the best back workout you can do.
solid advice. These are my go-to exercises, all my workouts are centered around a particular compound movement.
I love this channel because of only two reasons 1) Best editing 2) body muscles science.
I just want to reach out and thank you for the information provided. After I’ve watched this video, I completely changed my training program and routine. Especially I want to thank you for pointing out the barbell row and power clean, since nobody in my gym doesn’t do it. I’ve trained like that for two moths now and I’m already at my PRs on every movement and weights only go up every session. I’m in my best shape of my life now in mid 30s and this is only the begging
Nice work. You've figured out the Ying Yang nature of the body! Most in the industry don't realize it.
Push vs Pull
Extend vs Bend
Close vs Open
Push/Extend/Close is the same muscle family as is its opposite the Pull/Bend/Open group
Cheers!
What are the extend and bend? And open and close?
What are the extend and bend here? And ope and close?
Gotta say, the sqaut is hands down my favorite exercise.
I've always struggled with the sqaut. Whether it's back sqaut, front sqaut, belt sqaut, hack squat, there's always something about the sqaut I struggle with. I sit and just think "sqaut, sqaut, sqaut, sqaut, squat" but my sqautting just doesn't improve 😢
Great vid thanks! Reassuring that 6 out of 7 of these are already in my 4 day (chest, back, shoulders, legs) split routine. I'm just missing the power clean.
I’ve just started doing handstand practice, push-ups, some kind of pulling exercises off my bed, squats, and burpees. Been working for me so far.
Compound lifting is most definitely where it’s at cause I went from 70kg to 89kg in less then a year 😛
Where is the fat? Ahahah
Lmao
It is 100% not muscle... you probably only gained like 8-10kg of muscle dude
Unclean muscle,sure, compound movement only workouts are a joke,you need to put some isolation exercises in there to really gain muscle
@@beingawesomeisawesome9803 compound movements are definitely the best when starting out to build overall size and strength
How old are you bro?
Love this video, I’m training to be a personal trainer and I can confirm we learnt literally everything this guy has said, so props to him for accuracy 👍
what routine would be good for the 7 different exercises? all 7 every few days or split them up? complete novice here so any advice of anyone will be appreciated
Ant Morris if you are planning going to the gym multiple days a week, then the most effective way I find is going three times a week and separating each session to either PUSH, PULL and LEGS. This way you can target all areas: chest, shoulders, tricep (PUSH) // Shoulders, back, biceps (PULL) // then a range of leg exercises for Quads, Calves, Hamstring and gluteus (focus on squats). This also gives rest days between workouts in order to give longer recovery time for muscle growth.
hi Joe thank you for replying. that sounds good, will do a split like suggested for about 2 months? see how that goes...cheers again
i would recommend full body workouts when you go every second to every third day. Simply because it is more efficient to workout some muscle twice a week than only once, while the total "amount" of exercise on this muscle is equal in both variations. Bigger muscles (especially glutes and squats) can take longer to recover than 2 days though. When you just start and completey destroy some muscle it can also be sore longer than 2 days. Don't hit a still sore muscle hard. There is much theory around. you gotta read and find out yourself.
83k back in 2018 - 5.7m in 2023, well done! 👏 keep up the good work✔️🍃
when he's doing deadlifts, do not copy his neck position. You want your entire spine to be flat, that includes your neck. Don't look at a mirror when you deadlift, look at the floor, and on the way up as your back angle rises, your neck should follow
the reason he looks at the mirror is that, if you look forward your body wants to follow. It makes your body want to let forward, which you REALLY dont want to let it do. You want to keep as flat spine as possible as you mentioned. If you have the willpower to still watch out for this instinct while doing your max deadlift -> well go ahead do it as you said, you are right after all. But when you do something really close to your limits, you will have to focus on giving your best -> your shoulders and your back will do as it would instinctively. (=follow your look, fall forward, crouch whatever i hope you get what i mean)That is why he keeps his head up.(even if it is not a deliberate choice from him)
well his form is still shit considering his back is not flat AT ALL, but it's not the neck thing ruining it.
I agree keep your head down and keep the body in alignment
Can confirm,got neck pain due to bad neck position
The neck should be in a neutral position, no bending backwards, good point!
1:54 did your chest just wink at me? :P
Tiddy jiggy
Lol
I saw that shit too😂
Alextator what was that?
HAHAHHA
I’m glad to see this video! And happy that I already included these exercises in my plan!
Just a friendly warning to not copy his form for deadlifting as it may cause injury.
wondering about that as well, is it the way he leans back?
You really shouldn't deadlift fullstop. The reward to loss ratio just isn't worth it. So many people with fucked backs from this one exercise.
@@minners71 no you should use sumo deadlifts. Much safer
The Head should extend the spine, so you look on the ground when your upper body leans forward. When going up you should be straight not leaning back, especially when leaning back very fast you can cause servere lower back injuries.
- already have a titanium Plate in my spinal
@@minners71 Odd. Doing dead lifts is literally how I fix a sore back. I do them the correct way. Slow and steady like all my other exercises.
"Saw the thumbnail"
A yes my favorite exercise " Sqaut"
Guys no need to watch the video, here are the 7 exercises he mentions:
- Bulgarian lunges
-Bicep curls
-Egyptian squat
-Bottom heavy lat pull downs
-Inverted press ups
-The ‘Do you even lift bro’ interior rotator cuff
-Yoga
Egyptian squat sounds interesting, is that where you stick your legs out wider so that you look like your squatting onto a pyramid?
Yoga 😂😂😂😂
How do Bulgarian curls and Egyptian squads differ from international or - insert your favourite country's denonym here - curls and squads?
@@einundsiebenziger5488 One’s Egyptian and the other’s Bulgarian. Simple.
VANAKKAM SIR
1.barbell row
2.barbell and dumbbed cest presses
3.barbell squats
4.pull up
5.dead lift
6.back dead lift(back bending)
7.shoulder press
8.power clean
This is correct method for our bady.
Thank you sir.
Threw my back out after the first exercise 10/10
Not the excercises fault..
Can you share a workout plan that incorporate all this moves? Do I need to do all of them in one single session or should I split them through the week ?
Split them through out the week. Use any of these giant exercises with multiple small & isolation exercise of the same muscle group.
Great video! This is really great advice. I have worked out for 15 years typically on a 3-4 day bro split. I am now 41 and time poor these are only 7 exercise I do. I have been doing these 7 for about 2 years on a 2 day split + lots of early morning cardio + surfing 2-3 times a week, I am in great shape and have shiploads of energy, you said it best 'simple, fast and efficient.
A pretty solid summary for begginers, even though some informations might be incomplete. Overall an interesting video though
“The wider the pull-up up, the wider the lats” ... bro science at its finest 😂
Although I need to practice what I preach, when doing a power clean, you should always drop down in a squat position at the same time the bar is “floating” in the air after you’ve pulled it up during the movement. It will allow you to get under the weight easier, and you’ll be able to clean more weight.
That's called a squat clean and is a slightly different exercise.
Yep, as @Kryslor says, you're describing a squat clean, he is demonstrating a power clean. I'm also a little curious that he has no hip movement in the clean but instead appears to rip it straight from the ground. That will only get you so far as you max out at the limit of what your arms can pull and your lower back can bear. A well-timed shrug (or second pull) and explosive hip movement will allow you to lift bigger weights and protect your lower back.
Be sure to lead with the hips when squatting and don’t start with the knees bending as this can lead to not only knee pain, but prolonged injury.
Six years later and this is still one of the best weight lifting videos.
I've never done a "SQAUT" in my life, you got my attention.
Best to work the pain now lol this my first and my legs on fire 🔥
@@flyrydagoon9419 yah sqautsjkjs are the best
It’s a foreign version 😂
Pfft. This dude don’t even sqaut.
Great stuff, especially when time constraints prevent me from doing an extensive workout.
This one saves me a lot of time.
I also found out that using the right technique, each exercise becomes much easier and lowers the risk of injury.
In general, back straight, butt out, chest out...
And how it's shown in this video helps a lot.
I guess abs require some exercise too though...
Hey there, abs are meant to be a support or stabilizer muscle group, not really a prime mover. The abs engage to maintain correct posture and spinal alignment.
I watched this a couple days ago, I had to come back and comment after giving it a go myself. My old workout was two hours, it was essentially three circuits of isolated biceps, triceps, chest, back and abs, and legs was taken care of on a stationary bike. I felt good but never got a proper sweat on and really felt the pump. I did just six of these today (excluding the power clean just due to inexperience with the move) and the difference is night and day. Spent half the time in the gym, everything feels properly worked out, I was actually sweating! Compound Gang for life babey
Did them all in one day? Or you split them? If so how?
@@baldwinzvapano3045 honestly it’s been ages but it was kinda like:
Every exercise I would do 4 sets of 10-12
biceps and triceps - 2-3 moves for each group, so hammer curls / standard curls / preachers, then push downs, skull crushers, rope extensions
chest and shoulders was chest flies, incline press, decline press, and flat bench, and lateral raises, front raises, and shoulder press
Back and abs was deadlifts, pulldowns , rows, crunches, sit ups, and planks
Every session I’d do 30 minutes on the bike, so that was that there, then I’d be lifting quite heavy each set so taking a 3-4 minute rest between each set, so that’s about 18-24 minutes there. Then I was doing slow reps to draw out the burn, waiting for my desired weights to be free or for a specific machine which varied wildly, but on average I’d get there around maybe 12pm and be out by 2pm.
It’s a bit of a reach in hindsight saying the workout itself was 2 hours as opposed to the time spent in the gym if that makes sense? But after having focused on compounds I’d find myself doing 2 lightish sets of accessories to warm up, then 3 sets of 10 compound movements with a 1-2 minute rest for half the time effectively.
It definitely helped me to whittle down the time I spent there all in all, which may be a bit of an unpopular thing to say but I just didn’t want to spend ALL my time in the gym, you know?
I do 8 exercises very close to this - I dont do cleans, but do farmers carry and dips. Limiting the exercises I focus on has been the single best thing I have done at the gym. I can really focus on getting strong in the important exercises and ignore all the noise.
Thats what we all need: a simple basic explanation, something to start with!
I'm telling you guys I've been listening to this guy for about 4 months game changer
Testosterone and HGH must be pouring over the top now, eh?
The barbell squats killed me, man. I can barely walk and my leg day is tomorrow
Claire Redfield you should be doing them on leg day 😂
@@jamsn-dm4og I did, but my stupid trainer wants me to train my legs twice a week. And my muscles were tight for a couple of days after the first time I did squats.
Hello! Can please post a poster of these exercises, as one may get a print out & consult it during exercise.
Watching this video makes me proud knowing i been doing my lifts and every day workout the right way for the last 10 years thanks alot love your vids keep motivating people
DAY 1
Bench press
Dips
Militar press
Squats
DAY 2
pull ups
Chin ups
Rows
Desdlift
Simply straight to the point with good, quality content.
Bro did u build your muscle.with it ,its been 6 month
The thumbnail image says *SQAUT* instead of *SQUAT*
SkrrrPoP Deny it’s a special type of squat
Azizjon Akramov Yeah, the budget editor’s squat
Sqauts aer my favirote exircese
Besdise daedlifts of cuorse
Charles Avery Weird how easy it was to read all that
the fact that an 11M views video has a mispelled word in its thumbnail is pretty surprising
I did only compound lifts last year and I went from a body weight of 155 to 170 at the end of 2020. Definitely recommend following this advice to anyone looking to bulk up 💪
what were your sets/reps or what sets/reps do you recommend?
@@flea5375 Mind you, everybody is different, so take this with a grain of salt. I did mostly 4 sets of each exercise and I used weight loads that I could just barely do ten reps on per set.
@@tylerposch4396 thanks bud!
And you gained almost no fat at all??
@@harvestingseason2725 I gained some, but eating well helped me limit the fat gain for sure. I'm just working out to stay in shape these days
It's been a year and I am still waiting for them to correct the spelling of squat in this vid's thumbnail.
Sqaut
I keep coming back to this video - really great for a quick day workout or to incorporate in your daily routine! You also train your stabilizer muscles, which help with other exercises!
it works so well, I try to hit as many of these exercises as I can every workout, it just works so well, gaining mass everywhere, did bro splits for years and saw just arm gains mostly.
one of the best, in my opinion the best exercise list video on TH-cam. Doing several of these every workout will keep you in the best shape.
A lot of these exercises involve multiple muscle groups as expected. I’ve found that keeping my workouts simple and short work better for me. If possible how would you guys divide these 7 into 3 days of working out. I’d assume squat and dead life would be one day. But I’m having trouble dividing the others.
Just started not too long ago. I'm trying all 7 plus weighted decline situps Monday Wednesday Friday but I just do single sets to failure. If can get all the way up to 12 reps, then I up the weight next time and go for at least 6. Let me know what you come up with. 👍 Thanks