I’d say that the regular deadlift is not an ideal hamstring exercise. RDLs or SLDLs could be added. Triceps snd biceps were left out for a reason, but you know we’ll all work them anyway!
I'd replace the lunges with a vertical pull like a pull up or a chin up. In this case I'd go for chinups since they involve the biceps (a bodypart that gets little work with the other 6 exercises) more
Keep in mind, the Five stars are based on my needs for this item th-cam.com/users/postUgkxUHHotQRjIQnfuxEeVotlkHVYWH0DXZoS When I first bought the bike I was going to return it immediately. After trying it out for several days/weeks I came to realize it is actually perfect for WHY I bought it.This is not a workout, the resistance is, eh, it makes a bit of noise, not loud, and it isn’t very stable even with the mat. The mat certainly keeps the bike from sliding but nothing keeps the mat from sliding (if that makes any sense, lol). Mine is place on my hard wood floor. Maybe it would be better with a rug underneath??I sit for long hours for work and wanted something to keep my legs moving. This bike does exactly that! For the price it is amazing, it is compact, easy to use, light weight, keeps track of time, calories etc (not sure how accurate i is) but good little product. I am happy with it.
Isaac Taylor the only people who can build muscle in a deficit are complete noobs or people who have misconstrued muscle glycogen and water for dry tissue. I’d be willing to see the déxa scan showing increase in dry tissue
Strong & Lean Australia wrong noobs do it easier but all you need is a positive nitrogen balance plus by bulking up you will have to cut and you could lose muscle in the cut it may be slower if you maintain but it’s easier to keep it I don’t know why people think you have to be in a surplus to gain muscle
I love the, "let's get to it, no nonsense, clear & concise, no going off on tangents, explanation( that only explains as much as needs to be explained ), super-simple no-brainer lesson - (so now you do it)" presentation.
T Prime I understand I was just referring to the comment above me but I must’ve made a mistake I didn’t know he was talking about pull-ups I thought he meant the entire video is useless because he can’t do them
Once you know this, you become increasingly frustrated when most modern gyms are packed with isolation machines and just a tiny free weight section in the corner.
Very good content I personally would call it 6 essential drills: 1. Squat and variations (Split squat, Lunge walk, Forward Lung, Backward lunge, One leg squat, Pistol Squat, Box squat, Belt squat, Hex bar squat, Zercher Squat) 2. Hip hinge movement (Deadlift, Sumo deadlift, RDL, Straight legs deadlift, Hip thrust) 3. Forward press (Push-up weighted with rings or parallelets, Barbell bench - incline, decline, horizontal, Dumbbell press, Dips) 4. Backward row (Inverted row bar or rings, Bent over row - barbell, dumbbell, kettlebell, seated row) 5. Upward press (Ketlebell press, Barbell press, Dumbbells press, Handstand push-up with bars or rings) 6. Downward pull (Pull-ups, Chin-ups, with 2 hands, Archer and one hand) As a bonus (and not only) I would add some super compound drills: snatch (barbell, kettlebell), C&J (barbell, kettlebell, Muscle-ups (rings), Sled push and pull, Farmer's walk, Atlas stones with heavy dead balls
1. Squat 2 times a week. 3-6 reps with heavy weights or 8-12 reps with lighter weights. 2. Deadlift 1 time a week. 3-8 reps. 3.Barbell Row 1-2 times per week. 6-10 reps. 4. Bench Press 1-3 times per week. 3-12 reps with varying weights. 5. Overhead press 2 times per week. 3-6 reps with heavy weights or 8-12 reps with lighter weights. 6. Lunges 1-2 times per week. 8-12 reps. 7. Farmers walk 1-2 times per week. 30 strides.
@@TaxSmartWealthI'd say 2 sets of 5-10 reps that's just my favorite rep range so that would be up to you but definitely 2 sets with a 4-5 minute rest period 😎👍
As a complete beginner. I had a work friend of 10 years in training coach me for my first 6 weeks. 80% of my routine is in this video. the only thing I added myself was the lunges but will now drop reps on dead lifts from 10 8 6 4 to just 8 6 4 and up weight around 10% and see how it goes.. very informative video. Confirms my friend knew what he was doing, or did he just watch this video lol :) great upload Thank You,
Here are some calisthenic alternatives to the exercises mentioned: 1. Squats are about the same 2. Deadlift = Pull up (For back activation) 3. Barbell row = Bodyweight row/Inverted row 4. Bench Press = Pushup 5. Overhead press = Pike pushup 6. Lunges are about the same 7. Farmers walk = Dead hang I do almost entirely callisthenics and these alternatives have helped me gain strength and hypertrophy. One of the main gripes with callisthenics is that it gets too easy over time, however these exercises have advanced progressions that can allow them to be harder. For example, pushups can become pseudo planche pushups, or diamond pushups, and squats can become jump squats or pistol squats. Along with this, you could also simply add weight by using a weight vest or even a backpack.
@@EmpoDaddy99 I'm referring to the use of your back in a deadlift. There aren't really any clear alternatives to the deadlift in callisthenics. I would say the closest thing you could do to the deadlift would be a squat followed immediately by a pull up, to activate both the legs and back, like in a deadlift.
@@TheWiiWonder In my personal opinion, the pullup is an excellent exercise to perform, but the bodyweight/inverted row would be a closer movement for the back due to the traps and rhomboids being more active in the row. Also, the deadlift is more of a lower body movement. In particular, it is mostly a glutes and hamstrings movement. I would consider the single leg hip thrust or single leg deadlift to be a better alternative for the barbell deadlift.
@@TheWiiWonder As David already stated the deadlift is mainly a lower body movement. But if you're looking for an alternative for similar back stimulus I'd say that a front lever is pretty much the closest you can get, because the function of the back in a deadlift is mainly to isometrically contract to keep a tight posture all throughout the deadlift by pulling your lats to keep the bar close to the body and holding the weight with the traps at the top.
I do 40 pull ups and 40 chin ups everyday after warming up then I move on to the day’s exercises. Do them at a perfect form, don’t kip & swing while performing pull-ups/chin-ups. Face pulls at the end of the workout, 3 sets of 10-12 moderate weight.
I did Farmer's Walk at the end of my strength days, 3x a week. Carrying 50% of my body weight only. Covered 100m each time. Here are the benefits I'm enjoying: 1. Improving my grip 2. Build muscles faster 3. I lift more weights even faster. Prev, it tooks me months to add weights. With FW, I can handle 1kg added each week. 4. Walk posture gets better. FW improves my stability and fixed bad walk postures. 5. Bigger forearms, wider shoulder. My goal is to have a shredded body, improves my strength, thus I only carry 80% max of my body weight. If you want to get bigger and stronger you might want to lift more than your body weight.
Iam 53yrs young and Been doing these exercises 2 months solid but split it to chest arms shoulders and legs back deadlifts every other day concentrating on form and my results are pretty good with small incriminate in weight every couple weeks, thanks alot for all your most excellent advice
Can’t explain how refreshing it is to see a major fitness influencer recommending the basics. I got off to a horrible start to my lifting career because of all the fitness you tubers who advocate for isolation lifts to build up any given muscle. My 7 are squat, deadlift, bench, ohp, barbell row, pullups, farmer walks. I’ve never found dips or lunges to be necessary. And if I had to choose one accessory lift it’d be facepulls no doubt.
Great video. Cautionary note...if you go too parallel with the ground on the barbell row, you increase probability of lower back injury. Just a note of caution for anyone just starting these exercises. However, I do agree, you must do some version fo these exercises if you are going to get your gains. These exercises increase your body's stability and give you a great platform do do the progressive isolation exercises that target growth for specific muscle groups.
@@charlieanddadreviewsandcha2243 Do it my man, you won't regret it. I started doing them when I was overweight which was tough to say the least lol but now I'm enjoying them. Pull ups went from my nightmare exercise to one of my favorite
I find that doing a factorial version of 8 pullups(1 rep, then 2 reps, then 3, to 8 reps, for a total of 36 reps) works pretty well at minimal risk of injury since you warm up in the low rep sets.
I started doing farmer's walk with 20kg on each side since I was 12. This is because in Mongolia, we weren't connected to central water system and I used to carry two 25l canisters home. I had shark traps and 6 pack abs by 14. I weighed 80kg then.
Back when most people in the word did the same hard work, before electricity, steam, and gas engines..most people were strong and did not need a gym. How far did you have to carry the water from, a river or a well? Is the water still clean there?
Great video! If I had to select just three exercises in order to save time, I would select: 1. Squats, 2. Pull ups, 3. Bench Press You would be covering most of your muscle groups with just 3 movements. If I had extra time, the 4th one would be farmer´s walk which is a great functional movement (atleast it helps carrying those groceries s the wife doesn´t nag as much).
I'd add either a pullup or a pull down and this would be a perfect list, because you need both horizontal and a vertical, push and pull movements. Probably ought to throw something in their for core too!
Man this could be the best vid for those training for strength (and FUNCTION) These exercises cover the basic movement paterns in human body Push: press and bench Pull: rows Squat Hinge: deadlift walk: farmer's lunges
@@abaadali5400 for strength there's this one routine called "PH3" from Layne Norton, you can find a pdf or excel file for free, just gotta search for it. I remember doing this workout for the entire course and whoa! massive gains and huuuuge strength increase. Its not easy and especially not for beginners.
Feels good when you recently got in the gym (within a month) and you're already doing 6/7 exercises. Was definitely worth it to research and craft a plan. Need to add lunges to my routine but the rest I'm already on.
Ex 1 squats Squat fully Ex2 Deadlift One of the best overall back workout not only your lower body Ex 3 barbell row Keeping the barbell near your knees with shoulder workout, it is an overall variation back workout, go to light in weight Ex 4 benchpress 1-3 time per week Practise Ex overhead press It activates all3 heads 2 times per week Ex Lunges
Den V. Really ..? Wow I didn’t know there was much of a difference, between the two. Have to start doin rows now, also. Thanks! About what rep range with rows tho?
@@krisvearncombe Most commercial gyms (at least in the USA that I've been to) have a pullup assistance counterweight machine though, which can be used by people who can't yet do one (or start off with negatives.)
PLEASE DO YOUR RESEARCH ON PROPER FORM LIFTING AND PREVENT INJURIES. THE TIPS ON THE BENCH PRESS IN THIS VIDEO ARE A GREAT WAY TO EXTERNALLY ROTATE YOUR SHOULDERS RESULTING IN INJURIES.......
Squats and deadlifts are greatest exercise ever . It strengthen your entire core and affects every single muscle. People tend to ignore these two and go for fleshy looking biceps and abs workouts while actual strength come from these two. Atleast this is what I believe!
@@euron1361 it's like the central Positioning piece of the body, a good core is like having a good house foundation. With a good core, you do get good control of your body movements and stability.
im really stoked now. i just began training with weights a couple weeks ago and put some exercises together i found most useful. i do exactly all these 7 exercises. this video assured me doing stuff right. thanks a lot!!!
My best 7 exercises are 1. DEADLIFT 2. DEEP SQUAT 3. BENCH PRESS 4. PULL-UPS, 5. OVERHEAD PRESS 6. BARBELL ROW 7. LUNGES (and further 175 other good exercises) For an aesthetic Back you´ve forgotten the Pull-ups ;) Training for strength: Max Power = 90% to 100% heavyweights 5 sets 5 reps to almost failure Example 5x5 Trainingsmethod for growing strength & mass: First Training for advanced lifters The DEADLIFT as an example : Set 1 130 Kg x 5 reps Set 2 130 Kg x 5 reps Set 3 130 Kg x 5 reps Set 4 130 Kg x 5 reps Set 5 130 Kg x 5 reps Next Training : Set 1 135 Kg x 5 reps Set 2 135 Kg x 5 reps Set 3 135 Kg x 5 reps Set 4 135 Kg x 4 reps !! failure Set 5 135 Kg x 3 Reps!! failure now you have to train in your next training with the same 135 Kgs to reach 5x5. Then raise the weight up to 140 Kg´s and so on... The same with Squats Bench Press and so on... The Training Volume depends on your Power and endurance don´t overtrain. Keep Healthy! Keep Growing!
I'd add pull ups to the mix, then you really covered everything. In fact, those 8 exercises are all I do amidst a tourist season when I work 12-15h a day and don't have time for a full training and I need to maintain my mass and strength. Sometimes when I'm even more pressed for time, then it's only squat, deadlift, bench, maybe overhead press or pull ups if I can squeeze them in.
@@eucalyptus303 Get some dumbbells (ones that you can add/remove plates) and you can do most of the workouts at home. You'll only be missing the bench, which you could do banded push-ups or something instead... though it's hard to replace the bench (which is why I got one for my home).
Little tip I love for overhead press is have one foot slightly in front of the other like this 👣 It greatly helps with stability and prevents leaning back at the top of the lift which can cause lower back pain 👍
bad avise imo. if you need to position your feet like this, it is because you can't retain proper tension. Better advise if you struggle with it: Squeeze your glutes together hard during the workout, that will give u a great tension. Squeezing the glutes + bulldog grip increased my OHP by a lot.
Yes, pullups are a great exercise. A guy at my gym once told me pullups were his go-to exercise because nothing else works as well for him for defining his upper body.
@@michaelcraig9449 ...yeah, one should experiment with both routines tho to see which is more effective because eveyone's body reacts differently. That said, I love the results I get from both. Pullups define my shoulders better, whereas rows hit my back and chest too.
Glad to see confirmed that the only 7 (BASIC) exercises you need for building muscle mass for 95% only require a Barbell with free weights 1. Squat = BarBell I. 2. Deadlift = BarBell II. 3. BarBell row = BarBell III. 4. Bench Press = BarBell IV. 5. Overhead press = BarBell V. 6. Lunges in video are done with DumBells but can be done with BArbell on the shoulders or free weights in your hands too. VI. 7. Farmers walk can be done with the Barbell free weights too. So like I have done too. If you want to start working out doing strength training the first fitness tool thing and last thing you will probably need is a BarBell and free weights on it to make 8-12 reps count.
If you aren’t competing, swap out deadlifts with rack pulls. And ditch the lunges for some planks and keep the farmers walks as a finisher post workout. Bam!
As a personal trainer myself I guessed these all right until he said farmers walks. I had pull-ups instead with bicep curls as a bonus. But at least they were added in the bonus. Good video and channel
Farmer Walks are underrated af, forearms get really strong so heavy barbell movements will be easier, core gets more work and core loves volume and also traps get hit hard which in turn improves deadlift.
Slim.. this is to GAIN mass.. you want slim ? More cardio and higuer reps.. also, other exercises are more suitable to get slim.. cut sugar, eat well..
Thats just because he can't do full squats himself I'm guessing. Which isn't to hate on him, it requires more mobility than most people have. But "full" means as to grass squat. the video shows 2 parallel squats.
I would include pull ups and dips on this list too..2 great exercises for upper body size and strength...especially if you can work up to weighted versions
dips arent that safe for the joints. ive been working out since the 90s and fucking weighted dips finally caused me a shoulder injury. i recommend people don't do it unless they have exceptional shoulder mobility. and pullups sure people should do them but they arent that great in my opinion.
There was a time I was 300 lbs at 5'6. I'm now 170. I lift weights so I'm not sore the next day when I have to lift something. For the past 10 years I often just do these lifts.
I'm 41 years old and been training since 14. Bodybuilding, triathlon, fell running, boxing bla bla bla and to this day I still use these 7 whilst on a bulk and trying to add mass or just add strength for any sport. People have absolutely over complicated everything. Obviously isolation is also important especially for Bodybuilding but big compound lifts will always win the day 🙂
@@CreatorMav I've heard of him, yeah that's a solid program. Right now I'm following Phil Daru's Fight Ready program, it's focused on plyos and strength atm.
I have been so hard headed about this gym stuff and for some reason it ALLLLL just clicked.... THANK YOU!!! Sending you many blessings. I will try these out and come back with updates!! 🤍
These are the best exercises ever! I've been going to the gym for years and I didn't notice anything (focused on isolated muscles always the arms), and then followed these exercises in the last 6 weeks! and wow, my body has been transformed?
It's cool he bothers to cite his sources but the power of these studies are terrible, maybe that's the best there is but no real conclusions can be drawn from a study with an n of 14
what do you need studies for anyway? just perform any of these exercises one handed with low weight, move your other hand on the muscles you think it targets so you can feel them contract and try out different legit exercises. the one where you feel your muscles contract the best likely is the ideal exercise. rinse and repeat for each main muscles and there you have your ideal workout. easy as that
I've been doing a 3 day/week full body workout for the last 3 months now and i see very good results! I start with Barbell rows, into Deadlifts for the back. Then i go over to bench press and squats after than. Then to end it i go for barbell overhead press into barbell curls. It takes about 1hr 15min ea workout session :)
@@adrianvedvik8848 Haha nah it's about looking for each other; the game is to always keep playing the game of health. The splits matter little as long we can establish a long term health plan
NOTES WITH TIMESTAMPS:
⭐️ Squat (0:46)
2/wk, low(3-6) & high(8-12reps)
⭐️ Deadlift (2:13)
1/wk in the 3-8 rep-range
⭐️ Barbell Row (3:23)
15-30°, 1-2/wk, 6-10 rep-range
⭐️ Bench Press (5:24)
1-3/wk, vary rep-ranges(3 to 12)
⭐️ Overhead Press (6:44)
2/wk, low(3-6) & high(8-12)
⭐️ Lunges (8:04)
1-2/wk, 8-12reps
⭐️ Farmer's Walk (9:04)
1-2/wk, 30 strides, use glutes and scapula
⭐️ Bonus - Biceps & Deltoids (10:14)
Biceps: Barbell or Dumbbell Curls, use incline to emphasize the long-head.
Mid-Delts: Lateral Raises (cables for better tension)
Goat 🐐
Guys 3-6 reps for example, but how many sets?
you are a hero
@@PihFrags I also want to know how many sets
upvote this
1. Squat
2. Deadlift
3. Barbell row
4. Benchpress
5. Overhead press
6. Lunges
7. Farmer's walk
8. Pull ups
9. Barbell curl
I’d say that the regular deadlift is not an ideal hamstring exercise. RDLs or SLDLs could be added. Triceps snd biceps were left out for a reason, but you know we’ll all work them anyway!
aaaand repeat!
I'd replace the lunges with a vertical pull like a pull up or a chin up. In this case I'd go for chinups since they involve the biceps (a bodypart that gets little work with the other 6 exercises) more
Farmers walk AKA putting the weights back in place as everyone should.
What does AKA mean?
@@modaninonderi Also Known as
@@takumifujiwara1322 ありがとう😊
Exactly
This is exactly why I always put other people's weight away if they left them out and it's a good deed.
Keep in mind, the Five stars are based on my needs for this item th-cam.com/users/postUgkxUHHotQRjIQnfuxEeVotlkHVYWH0DXZoS When I first bought the bike I was going to return it immediately. After trying it out for several days/weeks I came to realize it is actually perfect for WHY I bought it.This is not a workout, the resistance is, eh, it makes a bit of noise, not loud, and it isn’t very stable even with the mat. The mat certainly keeps the bike from sliding but nothing keeps the mat from sliding (if that makes any sense, lol). Mine is place on my hard wood floor. Maybe it would be better with a rug underneath??I sit for long hours for work and wanted something to keep my legs moving. This bike does exactly that! For the price it is amazing, it is compact, easy to use, light weight, keeps track of time, calories etc (not sure how accurate i is) but good little product. I am happy with it.
Don;t forget the best exercise of all : Calorie surplus + several years of consistency
Rubbish, 3 months of Hollywood super serum and a pt equals 10 yrs for everyone else.
@gunit 010iz truth tho homie don't be mad. ☺️
You can build muscle in a DEFICIT
Isaac Taylor the only people who can build muscle in a deficit are complete noobs or people who have misconstrued muscle glycogen and water for dry tissue. I’d be willing to see the déxa scan showing increase in dry tissue
Strong & Lean Australia wrong noobs do it easier but all you need is a positive nitrogen balance plus by bulking up you will have to cut and you could lose muscle in the cut it may be slower if you maintain but it’s easier to keep it I don’t know why people think you have to be in a surplus to gain muscle
The Farmer's walk, a.k.a. training for helping mom carry the groceries.
NO training for being a real man that actually does REAL work!!
@@michaelcraig9449 A real man helps his mom carry the groceries and following her thru the market (especially, open air market) is REAL work! :-)
Carrying bags of cash to the bank!
fetching water in two buckets in left and right hand...
For best results... make sure you take the long route...😅
🦵🦵 💪💪
That's funny. Lol
This is LITERALLY the ONLY lifting tutorial you need if you are starting out.
Pull ups are essential for beginners
I love the, "let's get to it, no nonsense, clear & concise, no going off on tangents, explanation( that only explains as much as needs to be explained ), super-simple no-brainer lesson - (so now you do it)" presentation.
mdhcccc what do u mean “not if can’t do them “ if a weight is too heavy then lower the weight
@@amarg7657
This is a lifting tutorial. Not cardio. Losing enough fat to be able to do the pull up needs a cardio tutorial. 😂
T Prime I understand I was just referring to the comment above me but I must’ve made a mistake I didn’t know he was talking about pull-ups I thought he meant the entire video is useless because he can’t do them
My gyms security tazered me when doing the farmers walk out of the building.
How dare you! I would have been totally threatened by that move while on the inner thigh isolation machine.
On the plus side, the taser shock helped me lose a few extra calories
@@jakehands you're always looking on the bright side of life.
I like that about you 👍🏾😂
jakehands 😂😂😂lol
lmfao
Once you know this, you become increasingly frustrated when most modern gyms are packed with isolation machines and just a tiny free weight section in the corner.
Frustrated too, they're suppose to have a qualified PT teach movements in The Big 4 of Dumbbell and Big 4 of Power Bar. #inexcusable #dawghouse
Lower Class drop the weights on the ground and step on them like its lower than grass. And investing in Stock Market is evil. What would happeen?
Circular Queue Progressive Overload means you go through Tier 3 - Tier 2 - Tier 1 - Tier 3.
Common mistake is to just stay in Tier 1 = Class A - Class B - Class C.
Then don't go to the gym dummy 😜
Very good content
I personally would call it 6 essential drills:
1. Squat and variations (Split squat, Lunge walk, Forward Lung, Backward lunge, One leg squat, Pistol Squat, Box squat, Belt squat, Hex bar squat, Zercher Squat)
2. Hip hinge movement (Deadlift, Sumo deadlift, RDL, Straight legs deadlift, Hip thrust)
3. Forward press (Push-up weighted with rings or parallelets, Barbell bench - incline, decline, horizontal, Dumbbell press, Dips)
4. Backward row (Inverted row bar or rings, Bent over row - barbell, dumbbell, kettlebell, seated row)
5. Upward press (Ketlebell press, Barbell press, Dumbbells press, Handstand push-up with bars or rings)
6. Downward pull (Pull-ups, Chin-ups, with 2 hands, Archer and one hand)
As a bonus (and not only) I would add some super compound drills: snatch (barbell, kettlebell), C&J (barbell, kettlebell, Muscle-ups (rings), Sled push and pull, Farmer's walk, Atlas stones with heavy dead balls
1. Squat 0:46
2. Deadlift 2:13
3. Barbell Row 3:23
4. Bench Press 5:24
5. Overhead Press 6:42
6. Lunges 8:04
7. Farmer Walks 9:04
8. Bonus (Biceps & Mid Delts) 10:14
soss17beatz
What about pull-ups?
Thanks
Thanks!!
@@bobkloth57 yes, I think pull up's should be arroud the top of the list
Thanks
Horizontal push: Bench Press
Horizontal pull: One kind of Row
Vertikal push: Overhead Press
Vertikal pull: Pull Up
Squat, Deadlift, Overhand Row, Bench Press, Overhead Press, Lunges, Farmer's Walk
how many sets?
@@meboxisfullofshit really depends on the trainings plan. If you're going heavy it's normally 5x5
real MVP
Thank you sir, a hero we don't deserve
1. 0:49 SQUAT
2. 2:15 DEADLIFT
3. 3:25 BARBELL ROW
4. 5:25 BENCH PRESS
5. 6:45 OVERHEAD PRESS
6. 8:05 LUNGES
7. 9:05 FARMER'S WALK
i actually appreciate it,, saved me time
@Sebastián yeah add pull ups and this hits almost all the best exercises there are
Hala Madrid! 🏆🤍👑⚪ 😎👍
1. Squat 2 times a week. 3-6 reps with heavy weights or 8-12 reps with lighter weights.
2. Deadlift 1 time a week. 3-8 reps.
3.Barbell Row 1-2 times per week. 6-10 reps.
4. Bench Press 1-3 times per week. 3-12 reps with varying weights.
5. Overhead press 2 times per week. 3-6 reps with heavy weights or 8-12 reps with lighter weights.
6. Lunges 1-2 times per week. 8-12 reps.
7. Farmers walk 1-2 times per week. 30 strides.
For deadlift how many sets
@@TaxSmartWealthI'd say 2 sets of 5-10 reps that's just my favorite rep range so that would be up to you but definitely 2 sets with a 4-5 minute rest period 😎👍
As a complete beginner. I had a work friend of 10 years in training coach me for my first 6 weeks. 80% of my routine is in this video. the only thing I added myself was the lunges but will now drop reps on dead lifts from 10 8 6 4 to just 8 6 4 and up weight around 10% and see how it goes.. very informative video. Confirms my friend knew what he was doing, or did he just watch this video lol :) great upload Thank You,
Here are some calisthenic alternatives to the exercises mentioned:
1. Squats are about the same
2. Deadlift = Pull up (For back activation)
3. Barbell row = Bodyweight row/Inverted row
4. Bench Press = Pushup
5. Overhead press = Pike pushup
6. Lunges are about the same
7. Farmers walk = Dead hang
I do almost entirely callisthenics and these alternatives have helped me gain strength and hypertrophy. One of the main gripes with callisthenics is that it gets too easy over time, however these exercises have advanced progressions that can allow them to be harder. For example, pushups can become pseudo planche pushups, or diamond pushups, and squats can become jump squats or pistol squats. Along with this, you could also simply add weight by using a weight vest or even a backpack.
How the hell are pullups an alternative to deadlifts?!
@@EmpoDaddy99 I'm referring to the use of your back in a deadlift. There aren't really any clear alternatives to the deadlift in callisthenics. I would say the closest thing you could do to the deadlift would be a squat followed immediately by a pull up, to activate both the legs and back, like in a deadlift.
@@TheWiiWonder In my personal opinion, the pullup is an excellent exercise to perform, but the bodyweight/inverted row would be a closer movement for the back due to the traps and rhomboids being more active in the row. Also, the deadlift is more of a lower body movement. In particular, it is mostly a glutes and hamstrings movement. I would consider the single leg hip thrust or single leg deadlift to be a better alternative for the barbell deadlift.
@@TheWiiWonder As David already stated the deadlift is mainly a lower body movement. But if you're looking for an alternative for similar back stimulus I'd say that a front lever is pretty much the closest you can get, because the function of the back in a deadlift is mainly to isometrically contract to keep a tight posture all throughout the deadlift by pulling your lats to keep the bar close to the body and holding the weight with the traps at the top.
NO THANK YOU
2 squat/week 1:23
1 deadlift/week 2:39
1/2 Barebell/week 4:52
1/3 benchpress/week 5:55
2 overheadpress/week 7:20
1/2 lunges/week 8:45
2 farmer's walk/week 10:10
I'm a beginner in weight lifting, and I appreciate this video SO MUCH. Thank u.
Valmont Puren
1 year ago (edited)
1. Squat (0:47)
2. Deadlift (2:13)
3. Barbell row (3:23)
4. Bench press (5:26)
5. Overhead press (6:43)
6. Lunges (8:04)
7. Farmer's walk (9:04)
Bonus : exercices for biceps and mid delts (10:14)
I would add here pull ups/chin ups and chest dips (if your shoulders are healthy).
If your shoulders are healthy. That's a very big if for too many of us gym regulars
Mahmoud Hussein FACE PULLS EVERYDAY
Weighted chin-ups give big gains
@@DustinKeller81 NON-NEGOTIABLE
I do 40 pull ups and 40 chin ups everyday after warming up then I move on to the day’s exercises. Do them at a perfect form, don’t kip & swing while performing pull-ups/chin-ups. Face pulls at the end of the workout, 3 sets of 10-12 moderate weight.
I did Farmer's Walk at the end of my strength days, 3x a week. Carrying 50% of my body weight only. Covered 100m each time.
Here are the benefits I'm enjoying:
1. Improving my grip
2. Build muscles faster
3. I lift more weights even faster. Prev, it tooks me months to add weights. With FW, I can handle 1kg added each week.
4. Walk posture gets better. FW improves my stability and fixed bad walk postures.
5. Bigger forearms, wider shoulder.
My goal is to have a shredded body, improves my strength, thus I only carry 80% max of my body weight. If you want to get bigger and stronger you might want to lift more than your body weight.
honestly, they're so underrated
I am soooo with this! I need to add Farmers. May do that tomorrow for my combo pull/leg day. Or late tonight for Pull.
I used to walk with a sandbag on my shoulders, but maybe I should try the Farmer's Walk as well.
Do you do 5x5?
I finish off my workouts with heavy farmers carries with a trap bar and then sled pushes. ALL KINDZ OF GAINZZZ
1) Squat 2) Deadlift 3) Barbell row 4) Bench press 5) Overhead press 6) Lunges 7) Farmers walk.
Thank you
thank you!
8) Biceps Barbell press
Thx for being smarter than the creator.
Pull-ups
I think Pulls ups are a must. It should be there in place of barbell row or farmers walk.
Iam 53yrs young and Been doing these exercises 2 months solid but split it to chest arms shoulders and legs back deadlifts every other day concentrating on form and my results are pretty good with small incriminate in weight every couple weeks, thanks alot for all your most excellent advice
Can’t explain how refreshing it is to see a major fitness influencer recommending the basics. I got off to a horrible start to my lifting career because of all the fitness you tubers who advocate for isolation lifts to build up any given muscle. My 7 are squat, deadlift, bench, ohp, barbell row, pullups, farmer walks. I’ve never found dips or lunges to be necessary. And if I had to choose one accessory lift it’d be facepulls no doubt.
The age of Information Overload is real
But i only want progressive overload... ;)
i really love this channel,no cheezy intros,no bullshiting and no marketing shit that tries to sell you some garbage...keep it up! 💪🏾
Probably one of the best educational videos on training I’ve seen. Period
Straight to the point no nonsense paralysis of the analysis explanations
Great video. Cautionary note...if you go too parallel with the ground on the barbell row, you increase probability of lower back injury. Just a note of caution for anyone just starting these exercises. However, I do agree, you must do some version fo these exercises if you are going to get your gains. These exercises increase your body's stability and give you a great platform do do the progressive isolation exercises that target growth for specific muscle groups.
Man, what a video. Straight to the point, clear and exactly what I was looking for 👍
Be careful! Squats can damage your spine if you do it incorrectly.
Also, those aren't full squats. Your ankles touching your butt is a full squat.
Pull ups?
Yes instead of barbell rows
I want to get back into those. They really are awesome.
@@charlieanddadreviewsandcha2243 Do it my man, you won't regret it. I started doing them when I was overweight which was tough to say the least lol but now I'm enjoying them. Pull ups went from my nightmare exercise to one of my favorite
I find that doing a factorial version of 8 pullups(1 rep, then 2 reps, then 3, to 8 reps, for a total of 36 reps) works pretty well at minimal risk of injury since you warm up in the low rep sets.
th-cam.com/video/9yYpNqZZqUw/w-d-xo.html
I know everything he says but still watch it because its so well made
You're grt
Ilolppol
Me too
Love it. Plus his voice is so soothing
Agree
I started doing farmer's walk with 20kg on each side since I was 12. This is because in Mongolia, we weren't connected to central water system and I used to carry two 25l canisters home. I had shark traps and 6 pack abs by 14. I weighed 80kg then.
Damn what was your height?
I developed traps carrying my jambox during the 80's. No lie.
@@Imhalfamazing2U I carried jam and peanut butter, that was even more intense!
Back when most people in the word did the same hard work, before electricity, steam, and gas engines..most people were strong and did not need a gym. How far did you have to carry the water from, a river or a well? Is the water still clean there?
25l canisters on each side should be 25*2= 50 kg.
Great video!
If I had to select just three exercises in order to save time, I would select: 1. Squats, 2. Pull ups, 3. Bench Press
You would be covering most of your muscle groups with just 3 movements. If I had extra time, the 4th one would be farmer´s walk which is a great functional movement (atleast it helps carrying those groceries s the wife doesn´t nag as much).
I'd add either a pullup or a pull down and this would be a perfect list, because you need both horizontal and a vertical, push and pull movements. Probably ought to throw something in their for core too!
Man this could be the best vid for those training for strength (and FUNCTION)
These exercises cover the basic movement paterns in human body
Push: press and bench
Pull: rows
Squat
Hinge: deadlift
walk: farmer's
lunges
How should one develop a plan around these exercises only
I also want to train for strength not hypertrophy
@@abaadali5400 for strength there's this one routine called "PH3" from Layne Norton, you can find a pdf or excel file for free, just gotta search for it. I remember doing this workout for the entire course and whoa! massive gains and huuuuge strength increase. Its not easy and especially not for beginners.
@@HugoOchoa1 thanks
What about a bigger body frame like more mass
Finally a video that tells me straight to the point what I've got to do, well done man
Feels good when you recently got in the gym (within a month) and you're already doing 6/7 exercises. Was definitely worth it to research and craft a plan. Need to add lunges to my routine but the rest I'm already on.
Ex 1 squats
Squat fully
Ex2 Deadlift
One of the best overall back workout not only your lower body
Ex 3 barbell row
Keeping the barbell near your knees with shoulder workout, it is an overall variation back workout, go to light in weight
Ex 4 benchpress 1-3 time per week
Practise
Ex overhead press
It activates all3 heads
2 times per week
Ex Lunges
Thank you, finally someone who tells me what basic exercises I need to do and amount of reps...thats all I need to get me started.
Why pull ups with are not included? Dead weight and squats are already a great leg workout, lunges could be replaced for pull ups with weight.
Good one. So basically 8 then :)
All of these exercises can be done by anyone, wether brand new to lifting or not. The majority of people can't do a pull up.
Rows are best for thickness/mass. Pull-ups is more for V -shape.
Den V. Really ..? Wow I didn’t know there was much of a difference, between the two. Have to start doin rows now, also. Thanks! About what rep range with rows tho?
@@krisvearncombe Most commercial gyms (at least in the USA that I've been to) have a pullup assistance counterweight machine though, which can be used by people who can't yet do one (or start off with negatives.)
This is ABSOLUTELY all you will ever need at any age to produce more Free T and muscle mass......Period. Mid-50's here and these work.
PLEASE DO YOUR RESEARCH ON PROPER FORM LIFTING AND PREVENT INJURIES. THE TIPS ON THE BENCH PRESS IN THIS VIDEO ARE A GREAT WAY TO EXTERNALLY ROTATE YOUR SHOULDERS RESULTING IN INJURIES.......
this vid inspired me to replace cable row with bb row on one of my pull days and replace trap shrugs with a carry. great content brother
Set playback speed to 1.25 to avoid feeling like you're experiencing a time warp
Brother, you're extremely underated but someday you'll achieve more than you expect. Keep doing it. We appreciate you.👍💪
yeh much appreciate someone natural too
ALPHA is my favorite differentiating factor bro!! your videos are epic keep on doing you. Very helpful knowledge
His form sucks
Lunges and Squats sure are the best Things to do for leg strength. I find especially lunges to be very demanding.
Squats and deadlifts are greatest exercise ever . It strengthen your entire core and affects every single muscle. People tend to ignore these two and go for fleshy looking biceps and abs workouts while actual strength come from these two.
Atleast this is what I believe!
What is exaclty your "core"?
@@euron1361 it's like the central Positioning piece of the body, a good core is like having a good house foundation.
With a good core, you do get good control of your body movements and stability.
@@NightElveee but I mean, core is a group of muscles or just one?
im really stoked now. i just began training with weights a couple weeks ago and put some exercises together i found most useful. i do exactly all these 7 exercises. this video assured me doing stuff right. thanks a lot!!!
Pull- pull-ups, rows, deadlifts
Push- military press, push-ups, bench press, dips
Legs- squats, lunges, any jumping
Straight to the point and exactly the same workout I’ve done for almost 20yrs, although as a rock climber I include weighted dips. Good video
This guy sounds like the "number 15: Burger King foot lettuce" guy
Yea
Maybe he.....
Saving this vid for when the gyms open again. For now, I think I'll bulk some more with my beloved Ben & Jerries!
My best 7 exercises are 1. DEADLIFT 2. DEEP SQUAT 3. BENCH PRESS 4. PULL-UPS, 5. OVERHEAD PRESS 6. BARBELL ROW 7. LUNGES (and further 175 other good exercises) For an aesthetic Back you´ve forgotten the Pull-ups ;)
Training for strength: Max Power = 90% to 100% heavyweights 5 sets 5 reps to almost failure
Example 5x5 Trainingsmethod for growing strength & mass:
First Training for advanced lifters The DEADLIFT as an example :
Set 1 130 Kg x 5 reps
Set 2 130 Kg x 5 reps
Set 3 130 Kg x 5 reps
Set 4 130 Kg x 5 reps
Set 5 130 Kg x 5 reps
Next Training :
Set 1 135 Kg x 5 reps
Set 2 135 Kg x 5 reps
Set 3 135 Kg x 5 reps
Set 4 135 Kg x 4 reps !! failure
Set 5 135 Kg x 3 Reps!! failure now you have to train in your next training with the same 135 Kgs to reach 5x5. Then raise the weight up to 140 Kg´s and so on... The same with Squats Bench Press and so on... The Training Volume depends on your Power and endurance don´t overtrain.
Keep Healthy!
Keep Growing!
quite helpful, am trying to gain mass-currently at 55kgs and targeting 65kgs
Clearly Pullups are missing.
pullups and dips should be the warm up
@@arxfatallis they are the most difficult exercises when weighted. It's never warm up for me.😅 (at least for the upper body)
@@Slyizable I wanted to mention that, when you strap weights on they are a beast!
Most definitely a pillar that should not be missing!
pullups aren't good
@@dfyt4246 aren't good for what?😅
Great video!
Can somebody please list a weekly program, to include these exercises, with the mentioned reps?
Yes, please. Even I'm looking for it.
Same
Same
I'd add pull ups to the mix, then you really covered everything. In fact, those 8 exercises are all I do amidst a tourist season when I work 12-15h a day and don't have time for a full training and I need to maintain my mass and strength. Sometimes when I'm even more pressed for time, then it's only squat, deadlift, bench, maybe overhead press or pull ups if I can squeeze them in.
Ivan Kolarić I also work 12-15hr days. RN. Curious what your programming is with such little time. Contact me bro...
@@eucalyptus303 Get some dumbbells (ones that you can add/remove plates) and you can do most of the workouts at home. You'll only be missing the bench, which you could do banded push-ups or something instead... though it's hard to replace the bench (which is why I got one for my home).
@@Nojintt During Corona I replaced it with Bands, but they only worked for a while...
I prefer chinups since they involve the biceps more then the brachial muscle while still working on back width
Top 5 best workouts in order (my opinion of course)
1. Squats
2. Benchpress
3. Overhead press
4. Deadlifts
5. DB curls
Overhead press also engages traps. And squats are not going to significantly build calves.
Little tip I love for overhead press is have one foot slightly in front of the other like this 👣
It greatly helps with stability and prevents leaning back at the top of the lift which can cause lower back pain 👍
bad avise imo. if you need to position your feet like this, it is because you can't retain proper tension.
Better advise if you struggle with it: Squeeze your glutes together hard during the workout, that will give u a great tension.
Squeezing the glutes + bulldog grip increased my OHP by a lot.
It is a Sin that you didn’t include the Pull up or the chin up, a vertical pull is a must for a wider v shape back.
Actually I find a closer grip helps with width. 👍
@@craigjones8319 i think he meanse the V shape is wider, not the grip also chin ups are usually a closer grip.
I would think pullups and chin ups would do much more for strength and size for the back, than a bent over row!
Yes, pullups are a great exercise. A guy at my gym once told me pullups were his go-to exercise because nothing else works as well for him for defining his upper body.
@@michaelcraig9449 ...yeah, one should experiment with both routines tho to see which is more effective because eveyone's body reacts differently. That said, I love the results I get from both. Pullups define my shoulders better, whereas rows hit my back and chest too.
I would have swapped pull-ups (or lat-pull downs) for the farmer's walk. But really good information and production value.
I would change the last two exercises to pullups and dips:
1. Squat
2. Deadlift
3. Barbell row
4. Benchpress
5. Overhead press
6. pullups
7. Dips
Great, simple and straightforward. Too much confusing and conflicting info out there. Cheers!
No pull ups, or even anything that looks similar, like lat pull downs?! Pull ups/pull downs are non-negotiable, you need to include them.
Deadlift works a bit of back but rows are a full on back exercise. You can replace pull ups with rows.
Also dips.
Aren't rows more targeting the Rhomboid as opposed to lats?
@@geearf They are. They're also usually done with lighter loads.
@@shmuckling oh I never thought about it that way but you're right I can definitely move more weight that way. Thank you
I’m a girl and I always come to the men for the best upper body. Thank you. This next workout week is going to be 🔥
These are compound exercises not all upper body
Most of these shouldn't be done on same day
I absolutely love the facial expressions the alpha guy does. Priceless !!
Love your videos guys keep'em coming!
Ok
Glad to see confirmed that the only 7 (BASIC) exercises you need for building muscle mass for 95% only require a Barbell with free weights
1. Squat = BarBell I.
2. Deadlift = BarBell II.
3. BarBell row = BarBell III.
4. Bench Press = BarBell IV.
5. Overhead press = BarBell V.
6. Lunges in video are done with DumBells but can be done with BArbell on the shoulders or free weights in your hands too. VI.
7. Farmers walk can be done with the Barbell free weights too.
So like I have done too. If you want to start working out doing strength training the first fitness tool thing and last thing you will probably need is a BarBell and free weights on it to make 8-12 reps count.
If you aren’t competing, swap out deadlifts with rack pulls. And ditch the lunges for some planks and keep the farmers walks as a finisher post workout. Bam!
And some people here are saying pull-ups chin-ups dips and push-ups and they're definitely right
Robert Liberty Facts!
Robert Liberty it’s that some people cannot perform pull ups and dips quite as easily.
As a personal trainer myself I guessed these all right until he said farmers walks. I had pull-ups instead with bicep curls as a bonus. But at least they were added in the bonus. Good video and channel
Farmer Walks are underrated af, forearms get really strong so heavy barbell movements will be easier, core gets more work and core loves volume and also traps get hit hard which in turn improves deadlift.
I agree where are pullups??
1) Squat
2) Deadlift
3) Row
4) Benchpress
5) Overhead Press
6) Lunges
7) Farmers Walk
8) Curls...
Thank you saved me from watching the whole thing
You're missing out on a vertical pull like pull-ups or lat pulldowns.
This video is great. So many people over complicate exercise. You’re straightforward/data driven delivery is perfect. Thank you !
I’d probably throw some pull-ups into the mix, but other than that I completely agree.
I have been looking for a simple plan for slim beginner, I fond this post very helpful... Gives me a fame workout for the next few weeks ... Thanks :)
Slim.. this is to GAIN mass.. you want slim ? More cardio and higuer reps.. also, other exercises are more suitable to get slim.. cut sugar, eat well..
@@GreyZonex I think he means he is a slim beginner, not that he want's to slim up.
the full squat and the parallel one are basically the same.
No they aren’t, I say this because there’s an extra muscle between your quads and waist that doesn’t get worked when you do a half squats
@@dvmedina3 he didn’t say anything about half squats
Thats just because he can't do full squats himself I'm guessing. Which isn't to hate on him, it requires more mobility than most people have. But "full" means as to grass squat. the video shows 2 parallel squats.
Hes not doing a full squat at all
NO it’s not, the ass to grass really hits the glutes and the abs must be contracted to recruit the hip flexors on the way back up
Could anyone make an actual training program out of these 7-8 exercises, please??? For 3 days of training . Appreciated!
Maybe I missed it....but how many sets do you do? Should I do 3 sets of low reps, heavy weight?
Farmer’s carry is often overlooked and so important!
good thing our gym has so many morons that leave their plates on once they are finished. the gym staff guy now has forearms of steel
@@hazardeur awesome, pick them yourself and have some gaiinss
I would include pull ups and dips on this list too..2 great exercises for upper body size and strength...especially if you can work up to weighted versions
dips arent that safe for the joints. ive been working out since the 90s and fucking weighted dips finally caused me a shoulder injury. i recommend people don't do it unless they have exceptional shoulder mobility. and pullups sure people should do them but they arent that great in my opinion.
Great video. Everything is covered. These are the strength building moves too, not just hypertrophy.
There was a time I was 300 lbs at 5'6. I'm now 170. I lift weights so I'm not sore the next day when I have to lift something. For the past 10 years I often just do these lifts.
I'm 41 years old and been training since 14. Bodybuilding, triathlon, fell running, boxing bla bla bla and to this day I still use these 7 whilst on a bulk and trying to add mass or just add strength for any sport. People have absolutely over complicated everything. Obviously isolation is also important especially for Bodybuilding but big compound lifts will always win the day 🙂
I understand that these are the compound moves but I usually struggle with turning this into a program, would love to hear some ideas on this.
search Ice Cream Fitness 2.0 by Jason Blaha, it has 5 of these
@@CreatorMav I've heard of him, yeah that's a solid program. Right now I'm following Phil Daru's Fight Ready program, it's focused on plyos and strength atm.
@@checkitoutguys1 okay cool, hope it gets you results man
1:39 they gained pain and stiffness lol
🤣
This list would be perfect if it included dips.
Great videos...I purchased the book based on the videos...good information and programming
I have been so hard headed about this gym stuff and for some reason it ALLLLL just clicked.... THANK YOU!!! Sending you many blessings. I will try these out and come back with updates!! 🤍
These are the best exercises ever! I've been going to the gym for years and I didn't notice anything (focused on isolated muscles always the arms), and then followed these exercises in the last 6 weeks! and wow, my body has been transformed?
General public doesn’t want to mess with free weights !
Really appreciate this. My legs and back are shit from sitting down for a year after COVID. Need this. Thanks man.
It's cool he bothers to cite his sources but the power of these studies are terrible, maybe that's the best there is but no real conclusions can be drawn from a study with an n of 14
what do you need studies for anyway? just perform any of these exercises one handed with low weight, move your other hand on the muscles you think it targets so you can feel them contract and try out different legit exercises. the one where you feel your muscles contract the best likely is the ideal exercise. rinse and repeat for each main muscles and there you have your ideal workout. easy as that
How many sets of these reps should a person be doing???
If you train on your own, and want to minimise the possible disasters, three go a long way: weighted dips, weighted chins, deadlifting.
Farmers walk is when you have to carry 8 bags of water softener salt down to the basement.
Hahaha
I do Farmer's walk 6 days a week as my cardio part.
You probably have shit cardio
So i guees your mom likes shopping
i do farmers walk every weekend ,, my version is called carrying my wife`s bags while shopping -_-
Yes I agree I do the same thing and I get brownie points for helping out while training win-win situation
Ok boomer
imbalances man, careful
dude your version only works up the nervous system!
@@RSE-2020 You dog
Upper horizontal push (ie Push Ups)
Upper horizontal pull (ie Rows)
Upper vertical push (ie Press)
Upper vertical pull (ie Pull Ups)
Lower “push” (anterior focus)(ie squat)
Lower “pull” (posterior focus) (ie deadlift)
Lower single leg (ie lunges)
Example week:
Monday: Bench,
Tuesday: squat
Wednesday: pull up
Thursday: lunge
Friday: press
Saturday: deadlift
Sunday: row
Or:
Monday: squat+Bench + pull ups
Tuesday: off
Wednesday: deadlift + press + row
Thursday: off
Friday: lunges + biceps + tris + delta
Saturday: off
Sunday: off
Or whatever.
I've been doing a 3 day/week full body workout for the last 3 months now and i see very good results! I start with Barbell rows, into Deadlifts for the back. Then i go over to bench press and squats after than. Then to end it i go for barbell overhead press into barbell curls. It takes about 1hr 15min ea workout session :)
I love full body exercises much more too! Been doing it for about 7 years and it gets better with my lifestyle as I get older and busier too :)
@@sean.momentum Oh nice man! Respect for the 7 years!
@@adrianvedvik8848 Haha nah it's about looking for each other; the game is to always keep playing the game of health. The splits matter little as long we can establish a long term health plan