Yo yo! Apologies on the minor delay on videos - working with some less than ideal wifi, but I will persevere. Hope you enjoy and find this one useful. Merci xx
Farmer’s walks. I’ve been doing a couple of 30 meters or so sets in just about every training day, at the end of the session, and man it’s good. Not only it helped with my back pain, but I also got more control when dealing with heavy weights, especially in pulling motions.
@@aliosram2354 just pick something heavy in one hand and walk around. I use a 20 or 25kg plate and do a 40 meter or so slow walk. The point is to have the weight on one side so you’re fighting to stabilise and stand up straight
@@aliosram2354 start with a lower weight and slowly climb up. It’s the kind of thing that doesn’t feel hard at first, and keeps you up all night 😂 at least that’s how it was for me
I changed my physique in 25 weeks man u can do it I was over 200lb ever since I was 10 years old and now im 6 foot 1 155 lbs and lean 27 with 2 kids you can do it bro Turn your life around!
We have a hip thrust machine at my gym almost nobody uses. I found it's back support to be perfect for unilateral rows. Perfect angle, perfect height, good placement close to a mirror.
Thanks Joe think I will be implementing the Bulgarian Split Squats today. I have always being saying I need to incorporate it in my leg routine and your video just gave me that push to start it.
Is cheese an exercise? All seriousness aside, thanks for making the video and sharing your knowledge and experience. I’m 59 and I started resistance training earlier this year. Your substitution for squat and deadlift make a lot of sense for me to do, as I am looking to build a combination of strength, flexibility, and and balance as I move towards old age.
I quite like Push, Pull, Swing, Slam, Squat - as a fairly complete full body workout. **Push / Pull** - Alternating between OHP with Pull-up, Dips with Barbell High Pulls, Bench with Row...even Cable Laterals with Cable Crossovers **Swing** - KB Swings for explosive posterior chain... Could Sub or Alternate for any deadlift variant **Slam** - Med Ball Slams for core, alternating vertical and horizontal plane (wall slams)..... Could Sub for Ab Wheel. **Squat** - lots of variations.... but I must say, I'm SOLD on Delaney's analysis of the split Squat... what a cracking exercise! Aside from that I love goblet Squats with weighted vest and heavy KB - for the form benefits it offers me (personally) and I find them so much better on my back and challenging for my core. Finish up with a sprint Tabata on the running machine / bike / rower.... and I'm TOAST.
Ive pretty much replaced back squats with bulgarian split squats and they are an awesome exercise. Form is so much easier after you get the hang of balancing on one leg, and no fear of death when a squat rack isnt available 😂
Hamstrings seem to stay sore for longer compared to other leg muscles like quads and calfs. Likely because there is more of a loaded eccentric stretch to RDL compared to squats/calf raises (although you can get sore calfs for a long time if you overdo it while getting a big eccentric stretch from a platform, again notice the weighted eccentric stretch playing a big role in soreness)
@@coldshivery Yes, but in my experience even RDL's don't hit every muscle in the general area it "normally" hits, if you will. Difficult to put into words, but say for example if one does RDL's on the regular, then takes a bit of time off skipping RDL's for just ONE workout session, and in place of RDL's simply switch to doing 4x10 of REVERSE Dumbbell Lunges, alternating steps doing a TOTAL of 20 steps per set, you'll feel a noticably different soreness the next day or so, that RDL's can NEVER achieve. Hmmm, that's the mystery in a sense, because one would think taxing RDL's hit every area of the Hamstrings, glutes, etc...but that's simply not the case at all. Point is I suppose, work EVERYTHING...Hit EVERY angle, do as many exercises as you can in the LONG run, and you'll notice ALL KINDS of different "sorenessess" from head to toe in EVERY legit exercise or movement out there...and of course there are HUNDREDS of movements/variations on a theme that if tried, you'll scratch your head the next day or so, wondering why the hell after ALL these years of training, am I sore in a 'different' spot where I've NEVER felt soreness before??? I Mean WTF??? LOL, so work EVERYTHING, long term. Switch it up do it ALL, do it ALL, experiment often, and you'll be very surprised at what muscles get sore that have NEVER been sore before.
@@runawaytrain9794 Oh yeah for sure. You gotta find what works for you. And sometimes try something different if one exercise doesn't seem to work well anymore. Switching too much is perhaps not optimal but switching it up every once in a while is great and like you said hitting all angles is likely a good thing.
@@coldshivery Yes, good point on not switching up TOO much, as a personal routine is best and makes it easier overall so you don't have to "think" so much lol. That being said, switching it up is good from time to time...especially if you want to push through a size plateau and aren't getting enough results on a specific body part regarding strength, size, or both. Cheers.
Maybe, personally band pull aparts from Joe de Franco, or chest supported high rows are the best. As getting that rear shoulder development is what gives you the 3D shoulder look, doing lateral raises are good but rear delt work is much more important for big shoulders that give that v taper look
@@Sirvalian unless you're taking gear OHP is the best thing for wide, big shoulders. Once I started heavy pressing 2x a week my shoulders blew up. Including my rear delts.
sick vid m8. Can you do one on how to get through injury recovery and progress gradually, and actually how to understand when you are not injured anymore? Ended up re-injuring meself for a couple times recently
Great choice of words, great information, and great natural physique dude! I do all of these except for the Bulgarian split squat. (I usually just do a unilateral leg press) Anyway, keep up the good work!
Best arm exercises I personally love are reverse grip curls for forearms (beef up the front of your forearms), single arm triceps extensions, cable hammer curls, and straight barbell curls. Also double underhand grip shrugs work for me alot better than overhand. Another good accessory to add in leg day is work the tibialis anterior (front calf) if you want to double the calf gains 💪
You can experiment with foot placement in leg press/squats, usually easiest to target with close stance. Also you can place a weight plate flat on your toes and curl with your foot, in an upwards motion, it can be awkward and may look silly, but if done right it will greatly increase calfs size. It will thicken up around your shin bone with dense muscle
Couldn't agree more about Chest supported rowing, I wasted years of my life doing substandard unsupported rows where I couldn't properly focus on my back muscles because they would always be programmed after heavy exercises like the squat and deadlift, supported rows make so much more sense from a programming perspective.
I remember someone telling me that I was doing deadlifts wrong when I was doing Romanian deadlifts. When I told them what variation I was doing, they just gave me a weird look and went "alright". I love Romanian deadlifts.
Almost the same list as I would pick. I do almost all of those except the shoulder press which I replace with more anatomically friendly exercises (though if only 6 exercises allowed, totally understand the pick). The Bulgarian split squats are brutal and also noticed far more development from them than squats or leg press. One of the best exercises around for quads imo. Also replaced deadlifts with Romanian deadlifts of a lighter weight. Actually amazed that you naturally picked such a similar collection to mine (Mine was also via trial and error over the years). Great video!
In my opinion all you need is: Weighted pull ups Weighted dips!! Incline bench Bulgarian split squats OHP All heavy as possible reverse pyramid training Also you need to add a back thickness exercise like a bentover row
@@edricjordan7093 you can do PPL Regardless these exercises are just accessory to the core part of his training which he doesn't or won't disclose - diet. Probably takes about 150-180gram protein every day. That's how he's able to maintain this physique.
i would say the best exercises are: Back: Row Pull ups (all their variations) Chest, shoulders and triceps: Bench or weighted push ups Dips Military press Legs: Squats ATG Romanian deadlift
Wifey says "those lumpy bits next to your neck" are the best part of my physique so traps are absolutely aesthetic Also good if you want that meathead look EDIT: I don't have throat cancer
I appreciate what you said about dead lifts. You can get more growth and strength using more specific exercises. Like reverse hyper extensions, squats, good mornings, etc.
Joe you have some actual really good genes bro. Good size and definition. I've seen the 'natty or not guys' says people smaller than you weren't natty.
I love this video. I do the same exercises except I have traded the flat DB press for incline press or pullover with the press. I feel the latter two have better carryover/functionality. Read about the history of bench press and its rise in popularity, it was more a marketing scheme(for lack of a better term) for flat benches and racks as opposed to being a beneficial workout. Pullovers hit more muscles.
Enjoyed watching you shaking on military press 😉 great moves and all deserved to be on training list. I do prefer normal squat, but possibly that’s mean should do split squat more often 👍 great content
I'm kind of called out there, my legs have massive strength and mobility differences, with a minor flexibility difference. I shouldn't even touch any non-unilateral squatting exercise, but my weak side just depresses me beyond belief. I can't even do the bulgarian split squat movement or lunge, but for the leg press or normal split squat, I really should take off my fucking diaper, lay down my little baby foofoo and just do it every leg day.
I can pistol squat on my right leg, but not my left, so I’m really focusing on unilateral leg movements. BSS are simultaneously my favourite and least favourite exercise - favourite because they work so well, least favourite because they are generally unpleasant/painful/make me feel like I’m gonna throw up.
Wow!. I'm surprised for that selection, specilally #1 and #2. I've always felt a good stretch when doing them. I guess I'd never do Splits with a bar, though. Thanks for that good advice
Helpfull For my physique helped 8+kg weight boilersut (packed with tool), high ladders , very steep high stairs The only region not done in these movements are my lower back
Joe, every time I pare down my routine like right now my exercises are identical to yours except I do the see-saw press because my shoulders thank me. With the Bulgarian split squat, this is the only thing that works with my quads as I am very tall. Great exercise and always hard hard work. Took me years to finally make this my main leg exercise but glad I did. Finally, I'd say the list is good for people who have trained for a long time, e.g. the parallel grip pull up causes zero aggravation of the wrist and elbow joints. I love regular pull ups, muscle ups etc but they always came with an extra cost that the parallel variant removes.
I've become a complete convert to supported dumbbell split squats (i.e. holding onto something fixed like a smith machine bar while you do it). Still hard as fuck but the contraction is much better due to not fannying about with all that stablising nonsense.
Yo yo! Apologies on the minor delay on videos - working with some less than ideal wifi, but I will persevere. Hope you enjoy and find this one useful. Merci xx
Great vid man, I always struggle with what exercises would be more beneficial for me so I'm sure I will try these out!
Bulgarian split squats are the one ☝️
Hey Joe, love your videos they've really helped me. I'm dying to know what's going on with you and jiu-jitsu. Update us sometime!
Enjoy the holiday!
yo, you should do a video about perfecting form for these plus other exercises. that would be ideal!
THE EXERCISES
1. Bulgarian Split Squats
2. Romanian Deadlifts
3. Pull Ups (weighted)
4. Flat DB/BB Press
5. Unsupported OHP
6. Chest supported Low/Mid Row
legend
Legend
How do you know? I believe you though.
Not all heroes wear capes
bless you
Top 6 w/ Timestamps
1. Bulgarian Split Squats
3:07
2. Romanian Deadlifts
4:47
3. Pull Ups (weighted)
6:29
4. Flat DB/BB Press
7:13
5. Unsupported OHP
7:23
6. Chest supported Low/Mid Row 8:43
Thank you!!
kool
Thanks joe i hate all the waffel
Thank you, Joe. May you always have a free cage
ack when you go to the gym :-)
My g
Farmer’s walks. I’ve been doing a couple of 30 meters or so sets in just about every training day, at the end of the session, and man it’s good. Not only it helped with my back pain, but I also got more control when dealing with heavy weights, especially in pulling motions.
Whats a farmers walk mate?
@@aliosram2354 just pick something heavy in one hand and walk around. I use a 20 or 25kg plate and do a 40 meter or so slow walk. The point is to have the weight on one side so you’re fighting to stabilise and stand up straight
@@cipriandita6406 thanks i'll try this today!
@@aliosram2354 start with a lower weight and slowly climb up. It’s the kind of thing that doesn’t feel hard at first, and keeps you up all night 😂 at least that’s how it was for me
@@cipriandita6406 yeah i will try and get a feel for the form and then probably use too much Weight and regret it tonight hahaha
The Exercises that built my physique, Gaming, driving, and watching tv.
I changed my physique in 25 weeks man u can do it I was over 200lb ever since I was 10 years old and now im 6 foot 1 155 lbs and lean 27 with 2 kids you can do it bro
Turn your life around!
@@crazymelvis5877 nice dude I was fat my entire life im finally cutting down for once im V shaped not O shaped
@@tylerandleahcanadian3888 Good job! Got to get that muscle.
@@tylerandleahcanadian3888 i think the joke was wasted on you
What you play tho?
This video was a masterpiece- from the shots and music to the knowledge. Solid job Joe, take my like.
My 6
Heavy leg press OR lunge
Hamstring curls
Weighted Dips
Weighted chin-ups
Shoulder Press
Face pull
Basically squats, deadlift, pullups, overhead press, bench press, and back row
That's it mate eat clean sleep and be consistent
So great to see your technique for each of these exercises. I’ll try them all!
We have a hip thrust machine at my gym almost nobody uses. I found it's back support to be perfect for unilateral rows. Perfect angle, perfect height, good placement close to a mirror.
Couldnt agree more with Bulgarian Split Squats and RDL’s. They’ve been stables in my routine for years and they’re excellent.
You are the first person I have listened to mention how the length of someone’s bones can make a difference. So true.
Compound movements for the win.
""Nobody is you, and that is your power" hahahaha .. will definately use that to take the piss! Great content as usual
Great to see someone training for aesthetics rather than just size and bulk. Not everyone wants to look like the mitchellin man. Great video 👍
Thanks Joe think I will be implementing the Bulgarian Split Squats today. I have always being saying I need to incorporate it in my leg routine and your video just gave me that push to start it.
Is cheese an exercise? All seriousness aside, thanks for making the video and sharing your knowledge and experience. I’m 59 and I started resistance training earlier this year. Your substitution for squat and deadlift make a lot of sense for me to do, as I am looking to build a combination of strength, flexibility, and and balance as I move towards old age.
"It's just officially sick to be decent at pull-ups" jajajajaja
I quite like Push, Pull, Swing, Slam, Squat - as a fairly complete full body workout.
**Push / Pull** - Alternating between OHP with Pull-up, Dips with Barbell High Pulls, Bench with Row...even Cable Laterals with Cable Crossovers
**Swing** - KB Swings for explosive posterior chain... Could Sub or Alternate for any deadlift variant
**Slam** - Med Ball Slams for core, alternating vertical and horizontal plane (wall slams)..... Could Sub for Ab Wheel.
**Squat** - lots of variations.... but I must say, I'm SOLD on Delaney's analysis of the split Squat... what a cracking exercise! Aside from that I love goblet Squats with weighted vest and heavy KB - for the form benefits it offers me (personally) and I find them so much better on my back and challenging for my core.
Finish up with a sprint Tabata on the running machine / bike / rower....
and I'm TOAST.
Solid knowledge. Happy to see you’re traveling again Joe 👌🏼
Ive pretty much replaced back squats with bulgarian split squats and they are an awesome exercise. Form is so much easier after you get the hang of balancing on one leg, and no fear of death when a squat rack isnt available 😂
This video is amazing. Well thought through and explained!
Skuhleeetuhl! Hahah not making fun it’s just a unique accent. Great video as always! 🤙🏻
Haha no need for the disclaimer. Making fun is allowed.
Jo D chillest fitness TH-camr 🔥🤘
Very good indeed. You have become a very calming and balanced talker
Quite mad watching since the Ibiza blog days now mans got a house n blowing up the views, respect bro
Was waiting for OHP. I'm not sure why, but I feel like this is your signature lift. Enjoyed this one. Hope youre enjoying your vacation.
Loving Joe's understanding of experimental design and statistical confounds 😂😂😂😂
RDL are the one exercise that still leaves me sore for a couple of days despite doing them on and off for years.
Hamstrings seem to stay sore for longer compared to other leg muscles like quads and calfs. Likely because there is more of a loaded eccentric stretch to RDL compared to squats/calf raises (although you can get sore calfs for a long time if you overdo it while getting a big eccentric stretch from a platform, again notice the weighted eccentric stretch playing a big role in soreness)
@@coldshivery Yes, but in my experience even RDL's don't hit every muscle in the general area it "normally" hits, if you will. Difficult to put into words, but say for example if one does RDL's on the regular, then takes a bit of time off skipping RDL's for just ONE workout session, and in place of RDL's simply switch to doing 4x10 of REVERSE Dumbbell Lunges, alternating steps doing a TOTAL of 20 steps per set, you'll feel a noticably different soreness the next day or so, that RDL's can NEVER achieve. Hmmm, that's the mystery in a sense, because one would think taxing RDL's hit every area of the Hamstrings, glutes, etc...but that's simply not the case at all. Point is I suppose, work EVERYTHING...Hit EVERY angle, do as many exercises as you can in the LONG run, and you'll notice ALL KINDS of different "sorenessess" from head to toe in EVERY legit exercise or movement out there...and of course there are HUNDREDS of movements/variations on a theme that if tried, you'll scratch your head the next day or so, wondering why the hell after ALL these years of training, am I sore in a 'different' spot where I've NEVER felt soreness before??? I Mean WTF??? LOL, so work EVERYTHING, long term. Switch it up do it ALL, do it ALL, experiment often, and you'll be very surprised at what muscles get sore that have NEVER been sore before.
@@runawaytrain9794 Oh yeah for sure. You gotta find what works for you. And sometimes try something different if one exercise doesn't seem to work well anymore. Switching too much is perhaps not optimal but switching it up every once in a while is great and like you said hitting all angles is likely a good thing.
@@coldshivery Yes, good point on not switching up TOO much, as a personal routine is best and makes it easier overall so you don't have to "think" so much lol. That being said, switching it up is good from time to time...especially if you want to push through a size plateau and aren't getting enough results on a specific body part regarding strength, size, or both. Cheers.
@@runawaytrain9794 Indeed. The same to you. Have a good one. :D
See how he didn’t include calf raises 👀
1:32 From now on, I will be pronouncing the word "skeletal" this way so I feel fancy
There's another way?
@@ScottishTurkey538 skel-atal
When I was in college my anatomy and physiology teacher always pronounced it that way so I also pronounced it that way ever since
Try calorific.
Your way to explain every exercise is amazing 👀 👏🏻
The last time I was this early to a Joey D video I had no idea that there was a distance required to be social
You sir, deserve this like
I think the side lateral raise is one of the most important exercises imo, probs the best exercise for building the aesthetic wide shoulder
Maybe, personally band pull aparts from Joe de Franco, or chest supported high rows are the best.
As getting that rear shoulder development is what gives you the 3D shoulder look, doing lateral raises are good but rear delt work is much more important for big shoulders that give that v taper look
Or just heavy standing OHP
Agreed. Everyone loves OHP but i'd take laterals done in various rep ranges / intensities over the OHP. Way better results
@@c.d.9508 The OHP just adds to the imbalance favoring the front delts. I'd take the lateral raise over the OHP any day if I could only pick one.
@@Sirvalian unless you're taking gear OHP is the best thing for wide, big shoulders. Once I started heavy pressing 2x a week my shoulders blew up. Including my rear delts.
sick vid m8. Can you do one on how to get through injury recovery and progress gradually, and actually how to understand when you are not injured anymore? Ended up re-injuring meself for a couple times recently
Great choice of words, great information, and great natural physique dude! I do all of these except for the Bulgarian split squat. (I usually just do a unilateral leg press) Anyway, keep up the good work!
new subscriber here. great content and such a clean, honest vibe. keep it up
You'll love watching his old stuff then
@@axerose exactly they should go back and watch some classic og joey D vlogs
for overhead press I do them on my knees. it has greatly helped my back.
“Very nice stretch m8” 😂
Squat, inclined bench, pull ups, curls, dips, shoulder press
Just stumbled onto your channel, this was so well explained and helpful. Thanks!
‘Joey D cloned by nuclear transfer from a cultured cell line’ J.Delaney et al 2021 would probably break PubMed
Joe Delaneys my hero
Standard algorithmic comment completed
This is awesome! This organized so much clutter and I am so motivated to start my next workout. Thanks!
Joe delaney is my hero.... Happy hols bra`
Best arm exercises I personally love are reverse grip curls for forearms (beef up the front of your forearms), single arm triceps extensions, cable hammer curls, and straight barbell curls. Also double underhand grip shrugs work for me alot better than overhand.
Another good accessory to add in leg day is work the tibialis anterior (front calf) if you want to double the calf gains 💪
How do you train the 'front calf'?
You can experiment with foot placement in leg press/squats, usually easiest to target with close stance. Also you can place a weight plate flat on your toes and curl with your foot, in an upwards motion, it can be awkward and may look silly, but if done right it will greatly increase calfs size. It will thicken up around your shin bone with dense muscle
Couldn't agree more about Chest supported rowing, I wasted years of my life doing substandard unsupported rows where I couldn't properly focus on my back muscles because they would always be programmed after heavy exercises like the squat and deadlift, supported rows make so much more sense from a programming perspective.
I remember someone telling me that I was doing deadlifts wrong when I was doing Romanian deadlifts. When I told them what variation I was doing, they just gave me a weird look and went "alright". I love Romanian deadlifts.
Never heard of it till now. And honestly it looks like it would destroy me...
Almost the same list as I would pick. I do almost all of those except the shoulder press which I replace with more anatomically friendly exercises (though if only 6 exercises allowed, totally understand the pick). The Bulgarian split squats are brutal and also noticed far more development from them than squats or leg press. One of the best exercises around for quads imo. Also replaced deadlifts with Romanian deadlifts of a lighter weight. Actually amazed that you naturally picked such a similar collection to mine (Mine was also via trial and error over the years). Great video!
This video has me convinced the Bulgarian split squat is the best exercise for legs
Love it joe, always great content
Trim and the watch looking fiyaa
I agree - each one of these hit 100% good tips man
Very humble guy, very good video . Definitely subscribing
this is going in my best vids of all time playlist
Smashing video. Love the mention of mobility gains on the first two. Switching asap!
Step-ups are another great unilateral exercise. Great weekday training if your weekends involve carrying climbing gear and camping gear up mountains.
Love RDLs, they just work my legs so well, whilst ensuring focus on my back and core.. highly recommended
In my opinion all you need is:
Weighted pull ups
Weighted dips!!
Incline bench
Bulgarian split squats
OHP
All heavy as possible reverse pyramid training
Also you need to add a back thickness exercise like a bentover row
Fantastic quality on this vid. I'll defo start doing RDLs sometimes instead of regular DL. Also interesting with your grip for pull-ups.
This man speaks the truth on deads
Incline bench, deadlifts, squats, rows, pullups and lateral raises
Scratch lateral raises, over head press
i legit do all these workouts cus its all i ever need. this is very accurate and most people should follow this routine.
How do you structure your split utilizing these exercises?
@@edricjordan7093 you can do PPL
Regardless these exercises are just accessory to the core part of his training which he doesn't or won't disclose - diet. Probably takes about 150-180gram protein every day. That's how he's able to maintain this physique.
Short, very informative, great value packed video. Thanks a bunch Joe.
subscribed. Your technique/form is spot on. I respect that and am always on the lookout for that to learn and emulate.
Really enjoyed this style of vid. Joe delaney is my hero
Weighted dips, king of chest development and triceps strenghtening.
i would say the best exercises are:
Back:
Row
Pull ups (all their variations)
Chest, shoulders and triceps:
Bench or weighted push ups
Dips
Military press
Legs:
Squats ATG
Romanian deadlift
Wifey says "those lumpy bits next to your neck" are the best part of my physique so traps are absolutely aesthetic
Also good if you want that meathead look
EDIT: I don't have throat cancer
thank god for your edit you almost had me there
The lymph node buldgee
Lumpy bits makes me wanna throw up lol
yeah i think as long as they aren't too big
Excellent picks and reasoning. Also I'm jealous of your location!
I appreciate what you said about dead lifts. You can get more growth and strength using more specific exercises. Like reverse hyper extensions, squats, good mornings, etc.
Use Farsi for the soundtrack next vid m8, love those tracks
Next level knowledge as always 👌
he makes some pretty good points in his RDL section
sick physique mate, never ceases to amaze 💪
Sick?
you should do a video 📹 on perfecting form for all of these plus other exercises, that would be more than ideal mate
Ditto this
Joe you have some actual really good genes bro. Good size and definition. I've seen the 'natty or not guys' says people smaller than you weren't natty.
The best video on exercise in recent times.. keep posting brother...all the best 😀😀
I love this video. I do the same exercises except I have traded the flat DB press for incline press or pullover with the press. I feel the latter two have better carryover/functionality. Read about the history of bench press and its rise in popularity, it was more a marketing scheme(for lack of a better term) for flat benches and racks as opposed to being a beneficial workout. Pullovers hit more muscles.
First time I've seen one of your videos. Excellent work. Subscribed.
I've seen a couple of your videos and immediately subscribed!
Bro, you’re fucking shredded mate
Enjoyed watching you shaking on military press 😉 great moves and all deserved to be on training list. I do prefer normal squat, but possibly that’s mean should do split squat more often 👍 great content
I'm kind of called out there, my legs have massive strength and mobility differences, with a minor flexibility difference. I shouldn't even touch any non-unilateral squatting exercise, but my weak side just depresses me beyond belief. I can't even do the bulgarian split squat movement or lunge, but for the leg press or normal split squat, I really should take off my fucking diaper, lay down my little baby foofoo and just do it every leg day.
I can pistol squat on my right leg, but not my left, so I’m really focusing on unilateral leg movements. BSS are simultaneously my favourite and least favourite exercise - favourite because they work so well, least favourite because they are generally unpleasant/painful/make me feel like I’m gonna throw up.
Wow!. I'm surprised for that selection, specilally #1 and #2. I've always felt a good stretch when doing them. I guess I'd never do Splits with a bar, though.
Thanks for that good advice
Doctor Professor Joey D reporting for duty mate
Helpfull
For my physique helped 8+kg weight boilersut (packed with tool), high ladders , very steep high stairs
The only region not done in these movements are my lower back
This is a very much appreciated video. Thank you for making it.
Joe, every time I pare down my routine like right now my exercises are identical to yours except I do the see-saw press because my shoulders thank me. With the Bulgarian split squat, this is the only thing that works with my quads as I am very tall. Great exercise and always hard hard work. Took me years to finally make this my main leg exercise but glad I did. Finally, I'd say the list is good for people who have trained for a long time, e.g. the parallel grip pull up causes zero aggravation of the wrist and elbow joints. I love regular pull ups, muscle ups etc but they always came with an extra cost that the parallel variant removes.
11:11 - wishing for bigger biceps 🥺
I've become a complete convert to supported dumbbell split squats (i.e. holding onto something fixed like a smith machine bar while you do it). Still hard as fuck but the contraction is much better due to not fannying about with all that stablising nonsense.
My favorite person ever
this is fucking great tbh
JOE. I TRAIN THE Same. Longevity is key and you will grow just the same
great video mate, thanks. love your explanations and arrows pointing out how the exercises work
Joe you’re the greatest influencer of all time mate. No 🧢
1. Preacher curls
2. Hammer curls
3. Spider curls
4. Drag curls
5. Machine preacher curls
6. Calf raises
Clearly you are intelligent and insightful. I'm impressed.
I'll have to sub now
Great vid! 💪🏾
Interesting stuff. Good background music and editing too. I like that I'm not being assaulted by some bombastic intro music.