The Only 10 Exercises Men Need To Build Muscle | Brendan Tietz
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- เผยแพร่เมื่อ 18 มิ.ย. 2024
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0:00 Why I am answering this from a movement perspective
2:29 Exercise 1
4:49 Exercise 2
5:55 Exercise 3
8:22 Exercise 4
10:05 My favorite shirt for showing my physique
11:04 Exercise 5
13:22 Exercise 6
15:47 Exercise 7
17:27 Exercise 8
19:37 Exercise 9
21:09 Exercise 10
#bodybuilding #lifting #nutrition #powerbuilding #powerlifting #training #benchpress #training #hypertrophy #usapl #uspa #aesthetic #strength #science #mindset - กีฬา
Dude, I've been lifting for 15+ years and I don't even watch much "informative" content anymore, but I have to say every time I end up watching one of your videos it blows my mind how good they are. It's a crime to humanity that you don't have more views, I will definitely recommend your channel to anyone if the opportunity arises.
I've watched your videos so much to see how you have matured, physically got stronger, and gotten bigger yet the explanations to exercises have remained consistent!
❤️👊🏻
brother, absolute gold! ... happy to see someone also trying to classify into major movement patterns. i like 8 9 10, since they are basically a bit diffrent
Awesome list
I always just do single arm on the dumbbell OH presses. I just freaking love that exercis. Yep, I can go heavier which I love about it! tbh I also do single arm dumbbell floor presses.. but balancing is more tricky and taxing on the legs ^^ But the carryover from a barbell OH press to the benchpress is greater that a single arm dumbbell OH from what I am experiencing - yeah mabe bc more strength focused and less hypertrophy. So I alternate these two shoulder exercises.
calf raises-- did them the first time some weeks ago. did 200 reps on each cave seperstely.. 5 sets with 123 kg bodyweight. Now I use dumbbells but it's still too light xD
I have no possibilty to do any knee flexion movement at my home gym.. My hips are hurting. never did knee flexion. damnit ^^
When you said you were dealing with hip pain, and the GHR razors helped it, did you know what was causing the pain? Just curious because i’ve been dealing with lateral hip pain on my right side for about 5 months now and i tried these GHR razors and it instantly made it feel better and helped me be able to squat with a lot less pain but i’m still unsure as to what is causing it. Thank you for your videos!
Without watching the video to the end, this is my list: 1. barbell squat, 2. barbell deadlift, 3. barbell bench press, 4. barbell overhead press, 5. barbell row, 6. pull up/chin up. These 6 and their variations require minimal equipment (barbell + plates, power/half rack, adjustable bench and a few rubber mats) that fits into a small space and yet will cover 90% of what you need in terms of general strength training. Obviously, if you want to go competitive, you need some more.
My guy hating on the oversized tee fashion! 😛
Great vid as always
Hahahahaha bro I’m old and I hateeeee that stuff. I’m already hating on new music and fashion, if you see me sitting on my porch yelling at kids soon unsubscribe
@@BrendanTietz lmao! You good, fam. SQ looking good btw, I see you 👀
Ha, listening to you list off movement patterns is exactly how I'd start setting up a program for myself. There's just something about those basics.
I'd go incline BB press (so many angles and grip widths to vary), a chest supported row (could be convinced for BB or DB bent rows), probably a seated Arnold press, neutral grip chinups, RDLs and probably front squats as my first 6. Then hamstring curls (seated is my current preference), standing calf raises, overhead triceps extensions, and preacher curls (that one's probably cheating due to the amount of variations). 💪
Honestly I might go BB incline too tbh, it just feels so damn smooth. It was a toss up between larsen and that. I like your list!
@@BrendanTietz Your list definitely made me feel a little guilty about leaving out core work and face pulls. The face pulls really helped me after a shoulder injury. I find that the leg curls and calf raises help my knees and ankles from getting grumpy. 10 is just too hard to pick without leaving something out. 💪
Good list, better then most of these lists. Pushups are easy and safe to overload until you get advanced. Take a backpack and waterbottles/weights. Put a towel around the weights for comfort.
Most people can do "too many" pushups because little ROM and bad form. I bench my bodyweight and can only do around 10 clean full ROM.
How many years into lifting are you? Usually after a year or two most can surpass 25 perfect pushups. I currently do them off a deficit with paralletes and touch my nose to floor and full protracted lockout. I can get 135lbs on my back and hit sets of 6-10 but need someone to load them and it’s super unstable.
@@BrendanTietz 3 years with half year break, started at 35 years age. I don't think most people can achieve 25 push ups that quickly. My starting point was 7 incline 20 degree pushups. I even did a proper calisthenics program the first year by calimove. I ended up doing 5 clean push ups after the first year which is a nice progression in my opinion.
My standard for a clean push up is a controlled, slower eccentric with chest almost touching the floor and full protraction at the top.
I want to be careful here because I’m totally not discounting your hard work. You seem like you’re working hard and seem cool! But those programs and your nutrition aren’t working if that’s what your results are which isn’t your fault. I have a 47 year old woman doing 25 after a year and a half, she’s marketing exec for a big company and not some athlete background. I post about her on here sometimes. There’s definitely something off in the approach. I’ve been coaching over a decade and always get men and women to double digit pushups very fast and likewise men to 2x bodyweight bench usually in 2-3 years especially if they’re below 50.
The end is near everyone. This is one of the signs. Brendan "shirtless training 4lyfe" Tietz recommends a t-shirt for showing off muscles. This is the devil's work. One horseman of the apocalypse. At least.
If you see me do a full session in a t shirt get to your bunker and listen on the radio for instructions
@@BrendanTietz duck and cover!
would you say Tbar rows to be superior to seal rows?
Yes! Mainly for the contractions and resistance profile but I love seal rows
Do you have videos for each exercise? There are someones that i dont understan
I have videos on most of them if you search it as well as on our website
It's fascinating to me that the powerlifting community is so good at identifying benching & rowing, or OHP & pullups, as opposite movements but they don't apply that same logic to the squat. A squat and a deadlift are pretty close to the same thing - if you did a zercher squat, but you just let the weight hang in front, well that's a deadlift. They're both folding up and then unfolding against resistance. So, the opposite movement would be folding up against resistance. That is, while a squat trains hip, knee, and ankle extension, if we carry our upper body logic to the lower body, we need a movement that does hip, knee, and ankle flexion at the same time. So, you broke down the idea of posterior extension and anterior contraction into squat, deadlift, calf raise, knee raise, and hamstring curl, but I think you just need 2 exercises. I don't know if the opposite of a squat exists though. GHR situp is close, but I think a weighted knee raise is closer.
This isn’t accurate at all. You’re confusing and creating a blurry amalgam between hip extension, knee extension and back extension. You’re not even using correct functional terminology.
t-bar rows and me have a toxic relationship.
Since when do you have a tattoo on your forearm ?
Got it done this weekend. Getting half sleeves on both forearms eventually. Next appointment is January.
Classic blunder. Where are the most optimal and functional movement, forearms curls? I knew this coach didn’t know what he was talking about.
I used to train forearms a lot but then I realized porn is a bad addiction.