Alan lies, here's his actual top 10 that he told me in secret: 1.) Conventional Deadlift 2.) Romanian Deadlift 3.) High Handle Trap Bar Deadlift 4.) Low Handle Trap Bar Deadlift 5.) Axle Bar Deadlift 6.) Stiff Legged Deadlift 7.) Sumo Deadlift 8.) Zercher Deadlift 9.) Lever Deadlift 10.) Rack Pulls There you go. Train UNTAMEDDDDDDAAHHH!!
Awesome man! Glad to see you participate in this. I love the list and I'm glad to see the front squat getting so much love too! I've always said front squats are one of the best upper back strengthening exercises in existence.
Surprised you have the gall to show your face on YT after Vegan Gains exposed your incompetence and gross dereliction in training and injuring a cancer sufferer.
7:00 Starting Strength of all people have a presentation where Sully discusses how the energy systems aren't as distinct as people think, and it's the aerobic pathways that "feed" the anaerobic pathways. So better cardio = better strength training. Cardio creates gains. It's part of the reason why, for example, so many people observe that manual laborers tend to have a higher baseline level of strength when they start lifting
" Cardio creates gains. It's part of the reason why, for example, so many people observe that manual laborers tend to have a higher baseline level of strength when they start lifting" Really? Or is it because manual laborers tend to lift stuff all day which makes them stronger?
@@Delerisk manual laborers aren’t lifting extremely heavy weights in structured sets to near failure. Especially with modern machinery. They’re lifting and carrying kinda heavy things and mostly just being on their feet and moving all day long. That’s more endurance than it is strength though yeah their grip strength is usually gonna be really solid.
Also being able to do a wider range of things in different energy zones creates more work capacity and ‘recovery’ capacity. Obviously there’s a balance but at least a little bit of Z1-4 cardio in various doses is probably going to help most* people
Lunges are something I did when I first started working out but once I realized how much stronger I was getting by doing barbell squat I wrote them off. Fast forward about a decade later to several months ago and I throw my back out deadlifting for the first time after years of deadlifting without issue. To rehab (after getting medical care) I tried squatting in all variations and doing light RDLs to keep blood flowing to heal and rebuild strength but saw little to no progress. Then I started doing lunges and immediately picked out where the weakness was that caused the injury in the first place, am finally starting to see progress in recovering and the mobility in my hips is the best it's been in years. Moral of the story: lunges are more important than people realize.
Stopped training 5 years ago, and watching AT on TH-cam. Bloody hell Alan’s changed! Planning to get back to training as I’m 58 years old and need to get back to it. So this selection will be the core to my routine.
Running is insanely underrated when it comes to its impact on resistance training as well as daily activity. The amount of work capacity increase that I gained from running is crazy.
1:30 add to that , the person doing the machine is gonna be able to do more on it. I for one love barbell squats, and struggle on hacksquats ( kinda uncomfy )
im glad you mentioned lunges. i built most of my leg mass with reverse lunges. I think Ill always prefer them to squats. very easy to modify to emphasize different parts of the leg.
@@rico14 it is cool but im mainly going for hypertrophy and it seems the general consensus is that lunges arent as good for quads when compared to squats.
One thing ill always respect you for is considering the perspective of a father in your videos. Whether thats meal prepping or a top 10 list like this one. I dont see it mentioned enough in similar videos online.
Alan Thrall top ten exercises . # 1 High bar back squat #2 Front squat # 3 paused hight bar back squat # 4 low bar back squat # 5 paused low bar back squat # 6 tempo squats # 7 Zercher squats # 8 over head squats # 9 power clean # 10 Front squats again with honorable mention to goblet squats for beginners.
Solid list and glad to see a guy dismiss the BS lie that press-ups are somehow not awesome, plenty guys have got super muscled by simply doing push up variations, pull ups and deep high volume bodyweight squats. In terms of having some equipment (just a dumbell and a bench) I would add good old dumbbell pullovers, obviously primarily a lat exercise, but get some upper chest, tricep and ribcage expansion and excellent for shoulder mobility . Hardly ever see anyone do these anymore and get that a cable can be used but never feels the same stretch you get with the extreme ROM the OG can give
Been loving hanging leg raises and pushing ab wheel roll-outs. Still working on getting full-ROM on the ab-wheel from my feet, but we're getting there.
Dude, you kind of just changed my life. Ever since I stopped doing Crossfit, I've tried and failed several times to do the Starting Strength NLP. I did have other things happen in the post-Crossfit years (having kids, primarily), but my lack of enthusiasm for lifting has been a big contributor to constantly failing. Your Top 10 overlaps with almost every one of my favorites. I guess I have been looking for justification to get off the Starting Strength path, and just go out there and lift weights and have fun. I like the Front Squat dadgummit! I'm going to go out there and do it!
I just have to state how much I agree with one thing you state, Alan's way of presenting things is inspiring and I often feel like listening to him I have permission to work out the way I like. Yes, I know we don't need permission, maybe it is just reinforcement for doing what feels right when I workout. Great video! And comment
Specific to weed out variations: 1.) Conventional DL 2.) Power Clean 3.) Front Squat 4.) Hack Squat 5.) Dumbbell Row 6.) Running 7.) Tibialis Raise (kettlebell or tib bar; doesn't matter) 8.) Jump Rope 9.) Weighted Pull Up 10.) Strict OHP All my favorites. It isn't perfect, but it'll keep me, personally, coming back consistently. Edit: Honorable mention to the archer pushup and typical bench press. I didn't have room, but love these for chest after I noticed that was missing.
1. Squat 2. Bench press 3. Deadlift Big 3. 4. OHP, especially strict press 5. Front squats or FS variation, like SSB front squats 6 Some kind of row, I would say seal row works the best 7. Face pull 8. Walk of shame 9 PSOAS march 10. swiss ball curl
You look different since the last time I saw you (two years ago). I was dead certain it was gonna be strength training exercises and nothing else. Then you mentioned Cleans(!). As a CrossFitter I was stunned and amazed. A high profile guy like Alan Thrall does them as well! 😮 Running was the second surprise. Nice to see.
Yo Allan, I just did Push Presses for the first time, after doing quite a lot of Strict Standing OHPs. Wow. Extremely enjoyable and today my front delts are absolutely blasted. I also can feel some soreness from the tip of my fingers to my knees. Thank you big time on this one.
Same here. I haven't done it in a year and did again on Tuesday for the first time. If you treat it as an overload eccentric instead of a strict shoulder trainer it's easier to do. Even just 10% more then your strict OHP but done with a slower eccentric is much more work.
ENJOYMENT! So many people skip this as being important. If you're going to make it to being the jacked old guy in the gym you better enjoy what you're doing
@@tv26889not necessarily, you could argue the row only involves the lower back more. OHP is definitely better than bench presses and works as much muscle if not more
@@beburs Pull ups work the lats. Rows work the lats and upper back. OHP is a front delt and tricep exercise. Any type of bench press is a pec, delt, and tricep exercise. See the advantage?
@@beburs I’ve found as an advanced lifter the Bulgarian Split Squat with dumbbells to be more valuable for lower body compared to squats because it works the lower body more directly.
Alan, your list is better than the lists provided by some others. Your list has better carryover in real life. I don't have any top 10s, but I particularly like conventional deadlift, high bar squat, push press, weighted pull ups, and Farmer Walk. These are my top 5 actually. And these are 90% of my training.
YES, FRONT SQUAT. You are spot on with the clean and push press. Also, seeing you cut through the grass is funny. I still fear stepping on grass after the Army. 😂
I like holding my arms out and spinning to the right, it straightens amd strengthens the shoulders and spine, helps balance, stability and is easier on the knees than running.
Man, thank you. I needed to hear this. I’m 34 and since gyms closed in 2020 I’ve been slacking at the gym big time. I’m in the worst shape of my life but it’ll only get worse if I keep blowing my health off
My top 10: 1 military ohp. 2 Weighted gymnastic ring pull ups. 3 Dimond press ups. 4 ez bar curl. 5 farmers carry. 6 lat raise. 7 front squat with dumbbells. 8 hitting the heavy bag. 9 jumping squats. 10 fast jump rope.
I think the only thing I would add is the some kind of horizontal row. I think it's an indispensable exercise for your back. I could maybe even argue for it to replace the deadlift.
@Randy Kandle I think the deadlift is a negotiable exercise for those who don't enjoy it as much. I feel as though having a vertical pull + horizontal row could cover most of your bases for your back physically. Taking into account, they would be paired with the other 8 exercises on the list. For me, I'm a massive fan of deadlifting in general, so it would be on my list. Just saying there could be an argument for it
@@Inverse236 I guess I don't disagree entirely. Deadlift is not indispensable . You can hit all the same muscle groups , usually with more movements overall though. I think where it becomes more indispensable is when looking at it as a basic human movement pattern.
Nice list of exercises from someone like Alan with a strength athletics background. On the other hand, I could imagine someone who has a strictly bodybuilding background would have cable machine stuff in their list, like lat pulldowns and cable rows.
I train Squat, Bench, Pullups year-round. But I spend about 3 months/year focusing on Zercher Deadlifts, 3 months/year focusing on the power clean, 3 months/year focusing on Romanian Deadlifts, and only 3 months/year focusing on conventional deadlifts.
I have a strong love/hate for front squats, because they feel great and work extremely well, but I'm soooo weak comparatively, and the numbers get in my head.
@@imitatsiya I did 6 weeks of front squats, 5 sets of 8 reps at around RPE 8-9, lost leg size and strength :( But I guess that if I just became really really good at front squats, it would probably make me grow better... It's a hard exercise to perform and it's hard for me to really load the legs, compared to back squats and leg press for example.
@@farstrider79 Same, im 189 cm with 198 cm long arms. I put the bar on my shoulders, and cross my forearms over and place my hands on the top of the bar. It puts alot of emphasis on shoulders; but its better than the wrist pain from having long arms
1. Zercher Squat / Front Squat 2. Deadlift 3. Strict Press 4. Tire Flips 5. Tire Slams 6. Farmers Walks 7. Bike riding (Specifically, mountain bike trails, or BMX at a pump track) Pedaling, pumpin' and jumpin' 8. Gymnastic rings static holds 9. Weighted Pull-ups 10. Pistol Squats Honorable mentions to sled pushes / pulls and rucking. I came back from like a solid 10 year hiatus from consistent lifting, did a lot of bike riding and lost a lot of muscle mass / strength. About 8 months back into lifting using mostly the above listed exercises and I'm in better shape now than I was at 25 when I stopped lifting the first time.
I have found the Front Squat to have a much more immediate effect on my quads than the back squat. My legs are long relative to my torso. Push-press: I, too, have found it more effective than strict presses. Good for breaking through a plateau.
My favorite 10 are Back squat Deadlift Standing Shoulder press Bench press Lat raise Barbell row Farners walk Back extension Calve raise Some sort of curl
I unironically think calve raises are one of the most important exercises. Mostly due to the fact it helps increase my ankle mobility for quad training
"Sprinting is to squatting what push-ups are to bench press." I like that, and am inclined to agree. I'm 42 and just started strength-training proper a couple months ago, but I come from a martial arts background and have done plenty of running, sprinting, and push-ups. For my first months of strength training, I just focused on Rippltoe's protocol (with the addition of pull-ups and hanging leg raises). When I finally went for a run, I felt super stiff. Since then, I've started implementing more pragmatic "active recovery" strategies. I try to spend some time shadow boxing or hitting a heavy bag to limber up my elbows, hips, and shoulders. Running has been the best, though. I go for shortish runs...like 2 miles...starting at around a 9 minute pace. When I'm about 1/4 mile from the end, I'll start lengthening my stride slowly but intentionally. I try to finish the last 50 meters or so with an all out sprint. With this strategy, I can feel everything losening up. I can also feel how my sprinting capacity has improved from the strength training. They're very complimentary exercises. I was a mad fast sprinter in my youth and, while I'm certainly not as fast now as I was then, I'm starting to really enjoy that feeling of putting the petal to medal on that last stretch of my runs. Makes me wonder how fast I could've been if I had applied some proper strength training in my youth.
Mine would be: - Bench - OHP - Stiff Legged Deadlift - Back Squat - Weighted Pull Ups - Barbell Row - Running - Loaded Carries - One arm snatch - French Press (weird one, but they have been incredibly helpful for me) Pretty standard list. I could include some bodyweight stuff and core stuff (gymnastic style stuff was an important base for me, front lever, l-sit, etc) but I decided to focus more on hypertrophy and strength. One arm snatch is my preferred explosive movement. Can be done with a dumbbell, barbell, or kettlebell. I find it is the easiest to do technique wise, and it doesn’t hurt my wrists the way cleans and heavy barbell snatches do. These lists are obviously very personal, so my history of wrist injuries from boxing and mma absolutely effected a few choices. Loaded Carry is a cop out answer as there are so many variations. I like suitcase and bear hug styles best.
My list: 1. Flat bench press 2. Lat pull down 3. Barbell Front squat 4. Conventional deadlift 5. Barbell overhead press 6. Sprinting intervals 7. Chest supported machine row 8. Bodyweight dip 9. EZ bar spider curl 10. V-bar cable pulldown 11. Burpees 12.Elevated landmine hack squat No particular order and was very off the top of my head.
1) lower body push: some sort of a squat 2) lower body pull: some sort of a deadlift 3) (upper body) horizontal push: some sort of a bench press 4) (upper body) horizontal pull: some sort of a row 5) (upper body) vertical push: some sort of a shoulder press 6) (upper body) vertical pull: some sort of a pull-up / chin-up 7) some more (isolation) work for the triceps: some sort of a triceps extension 8) some more (Isolation) work for the biceps: some sort of a curl 9) running 10) swimming (medley = all four strokes)
Out of complete curiosity, I wondered how you could create a program exclusively out of these exercises. Rather than doing the thinking myself, I simply asked ChatGPT what it would create, giving it discretion on repeating exercises if necessary and how many days a week to train. Not that I'm saying this is the best way to do it but it seems an interesting start to play around with: Day 1: Strength Training Front squat: 3 sets of 5 reps Deadlift: 3 sets of 5 reps Hanging leg raises: 3 sets of 10 reps Pull-ups: 3 sets of 8 reps Push-ups: 3 sets of 10 reps Day 2: Cardio Running: 30-45 minutes at a moderate pace Day 3: Strength Training Push press: 3 sets of 5 reps Lunges: 3 sets of 10 reps per leg Farmers carries: 3 sets of 50-100 feet Pull-ups: 3 sets of 8 reps Push-ups: 3 sets of 10 reps Day 4: Cardio Running: 30-45 minutes at a moderate pace Day 5: Strength Training Cleans: 3 sets of 5 reps Deadlift: 3 sets of 5 reps Hanging leg raises: 3 sets of 10 reps Pull-ups: 3 sets of 8 reps Push-ups: 3 sets of 10 reps I found it odd that, out of all heavy exercises to repeat, it chooses to repeat deadlift twice, rather than say push press. It does seem reasonable, however, to repeat pull-ups and push-ups three times, although I'd personally set much higher volume, particularly for push-ups, but should generally use discretion based on the lifter. As a first modification, I'd be inclined to remove one of the deadlift days or at least change one of them to a deadlift variation. Also, you could vary the running as Alan suggests, e.g. one day do intervals, the other steady moderate pace.
Ha! This is a fun idea. Definitely wouldn't start my program off this way, but I totally agree on the deadlifts. I do 2-3x a week for them, but one is a much lighter variation (RDL) and another is a lighter lower volume day. I definitely wouldn't do 2 equally intense deadlift days of that variety.
1. Deadlift (w/ all the variations that exist: stance, hand placement, grip, height of bar, ROM, tempo, pause, bands, chains, belt, straps, dynamic effort, type of bar/dumbells etc.) 2. Loaded Squat (w/ bar placement, stance, ROM, tempo, pause, pins, bands, chains, belt, type of bar/dumbells, etc.) 3. Press (w/ change of angle, i.e., standing, seated, inclined, flat, declined, etc., stance, hand placement, grip, ROM, push press, tempo, pause, pins, boards, bands, chains, slighshot, belt, type of bar/implement/dumbells, push-ups, dips etc.) 4. Pull (w/ change of angle i.e., vertical, horizontal, inverted, inclined, declined, etc., hand placement, grip, ROM, tempo, pause, bands, chains, belt, bar/implement, etc.) 5. Conditioning (aerobic, anaerobic, ATP-CP, i.e., jogging, running, sprinting, swimming, cycling, sled push/pull, carry, etc.) 6. Power/Jumping/Plyometric (clean/snatch: power, hang, high pull, etc., stance, hand placement, grip, height of bar/box, ROM, belt, straps, bar/dumbell/implement etc.) 7. Abdominal Training including Torso Rotation/Twisting (i.e., ab roller, leg raises, sit ups, crunches, Russian twist, cable rotations, med ball twist, etc.) 8. Foot Rotation/Pivoting (this can be acheived superfluously through other exercises I've listed, but depending on activities or sports it may be necessary to implement loaded or unloaded pivoting drills) 9. Grip Training (i.e, heavy holds, carries, or more specific hand strengthening implements If grip is lacking for deadlifting and pulling) 10. Neck Training (again, depending on activities or sports that are high contact or combat sports it may be necessary to incorporate specific neck strengthening exercises)
Love your list. I prefer split squats over lunges. Mounting biking over running. Preference. Recently have been doing close grip curl bar incline bench. Yes, sounds ridiculous. Triceps burn.
Very good list overall. I prefer back squats over front squats, I feel like they make me stronger. But I always do front squats as an accessory anyway. I love power cleans, and I LOVE that you including running as well. Kind of surprised you didn't have any rowing movements on here though. Those would've been on my list instead of hanging leg raises. And I know that farmer's carries are great but I just don't really do them. Maybe I'll find some way to add them in my routine in some way. Overall great list though.
Love the list. As primarily a middle and long distance runner this list is actually pretty similar to mine if I had to make one. Assuming we can put hex bar DLs in the deadlift category lol
Curls are so dumb. Pointless excersize. I just wanted to see how much i could strict curl the other day for shits and giggles, 45 pounds was pretty easy. Biceps are used in so many excercises, i curl more than the bodybuilder guys at my gym
My top ten: 1. Pullup 2. Conventional Deadlift 3. Running 4. Low Bar Squat 5. Leg Lifts (any kind) 6. Pushup 7. Pistol Squat 8. Bear Crawl 9. Burpee 10. Handstand Hold (on the wall)
Cleans are sooo under rated. Like you, I picked them up training for football when I first started lifting. I’ve taken that lift into my kickboxing training. I know I’m powerful because of it.
Thanks Alan! Great video. I would also add dips to the body weight exercises as the third movement in the trifecta: pull ups, push ups, and dips (parallel bar exercises) plus endless variations.
Solid list, always been a front squat fan too, they were all I could really do for a couple years on my home weight set as I didn't have stands, so had to learn to clean too and do more ohp and push press and push-ups than bench stuff, although I do love a bit of bench and back squat etc..do it all I guess :)
My personal list prior to watching the video: 1) Front Squat 2) Bulgarian Split Squat 3) Pull-ups/Dead Hangs (I LOVE dead hangs) 4) Overhead Press 5) Sprints 6) Conventional Deadlift 7) Farmer's Walk 8) Cleans 9) Dumbbell Bench Press 10) Push-ups Edit: Okay so pretty much the same😂😂
Referring to running, I cannot emphasize more how running made someone feel lighter in his own body. It's a natural movement and of course can cohabit with lifting. Heavyweights are awesome, but athleticism cannot be overlooked.
Answer in split format for people looking to improve their physique and strength! 🎁 Day 1: Push 👊 1. 3 sets of 8-12 reps to failure- Lateral Raises 2. 3 sets of 5-10 reps to failure- Pec Fly 3. 3 sets of 5-10 reps to failure- Weighted/Assisted Dips Day 2: Conditioning 🦶 4. Run 1 mile or for 10 minutes 5. 3 sets of 8-12 reps to failure- Cable Kneeling Crunch Day 3: Pull 💪 6. 3 sets of 5-10 reps to failure- Weighted/Assisted Pull Ups 7. 3 sets of 5-10 reps to failure- Barbell Rows 8. 3 sets of 5-10 reps to failure- Curls Day 4: Legs 🦵 9. 4 sets of 5-10 reps @ RPE 9- Squats 10. 3 sets of 5-10 reps to failure- Leg Curls Repeat while tracking sessions, aim to increase load in given rep ranges overtime... 😁 Eat a lot of protien and eat in a deficet or surplus of 100-500, based on goals! ✔
I'm glad you listed enjoyment. The best exercise is the one you WILL DO and will do LONG TERM. By the way, what are your thoughts on the clean and press? I like it because its one of the most comprehensive and i find it fun. Distance running is my primary fitness activity, and I'm recently retired from the Army so I'm down with pushups and running. I'm glad you included them. I'm glad you said they were foundation which is what I think I tell people. I'm also glad you included farmers carry which I came to too late in life.
ya know I realized from your comment that the only two things I did to achieve any level of fitness was RUNNING & PUSH UPS. For 7 years I have done long distance, and it enabled me to complete two marathons. I need to go back to the training like that, but it wore out my tibialis tendon. Forget all the fancy gym equipment... run and do push ups, even add some pull ups to that because it wasn't until later that I got my captain's chair to do pull ups on. You sir, doled out sage advice. Resonates with me Edit: I was fat and overweight so running was my solution. Now, I'm not... the marathon goal gives you something to strive towards
Rough Draft: 1 hang cleans 2 overhead push press 3 front squats 4 lat pull downs 5 dips 6 single arm rows 7 jumping 8 loaded carries 9 bridging without hands; with high-legs, hip-heists, and kick overs 10 long drive - driver swings, 1 bucket of balls, hitting as far as possible
Thank you for the shout out sir! This was a fun project to participate in
Noble Natties Unite
@@marshallsaplak2497 Indeed :D
Imagine if Alan gave his hair to Bald Omni Man when he cut it off. He’d be Super Saiyan Omni Man
A wild king has been spotted 🥂
@@negusmusic1796 omg what did you created???
My top 10:
Dumbell curls
Barbell curls
Hammer curls
Pinwheel curls
Zottman curls
Preacher curls
Reverse curls
Cable curls
Ez bar curls
Bench press
For safety reasons, make sure you do them in a power rack.
Missing incline curls bro, I'd swap it out for the bench press
brosciencelife enters the chat room
"ah ah ah"... So funny, soooooo funny.... Wow...
Attaboy
My top 10 exercises:
1) Do
2) Not
3) Move
4) The
5) Bar
6) B
7) e
8) l
9) l
10) hip thrusts
You mean… fahves
🤣
Alan lies, here's his actual top 10 that he told me in secret:
1.) Conventional Deadlift
2.) Romanian Deadlift
3.) High Handle Trap Bar Deadlift
4.) Low Handle Trap Bar Deadlift
5.) Axle Bar Deadlift
6.) Stiff Legged Deadlift
7.) Sumo Deadlift
8.) Zercher Deadlift
9.) Lever Deadlift
10.) Rack Pulls
There you go. Train UNTAMEDDDDDDAAHHH!!
But what if we move the barbell?
@@NONO-hz4vo DO NOT.... MOVE.... THE BARBELL! Lmao
1) Zercher Deadlift
2) Zercher Squat
3) Zercher Clean
4) Zercher Jumps
5) Zercher Uphill Sprints
Massive posterior chain incoming
@@beyondmeaning zercher uphill sprints sound crazy fun
I love how you're embracing the natural community that's been growing on TH-cam. We've all learned so much from you over the years.
Awesome man! Glad to see you participate in this. I love the list and I'm glad to see the front squat getting so much love too! I've always said front squats are one of the best upper back strengthening exercises in existence.
Hi coath
Surprised you have the gall to show your face on YT after Vegan Gains exposed your incompetence and gross dereliction in training and injuring a cancer sufferer.
14:48 "I used to do 5 sets of 20 reps. That's like- 100 reps."
Underrated commentary 10/10 😂
@Alan_Thrall get lost, scammer
I like Alan because he's natty, honest and gives real good tips.
7:00 Starting Strength of all people have a presentation where Sully discusses how the energy systems aren't as distinct as people think, and it's the aerobic pathways that "feed" the anaerobic pathways. So better cardio = better strength training. Cardio creates gains. It's part of the reason why, for example, so many people observe that manual laborers tend to have a higher baseline level of strength when they start lifting
Interesting point
" Cardio creates gains. It's part of the reason why, for example, so many people observe that manual laborers tend to have a higher baseline level of strength when they start lifting"
Really? Or is it because manual laborers tend to lift stuff all day which makes them stronger?
Don't tell Rip.
@@Delerisk manual laborers aren’t lifting extremely heavy weights in structured sets to near failure. Especially with modern machinery. They’re lifting and carrying kinda heavy things and mostly just being on their feet and moving all day long. That’s more endurance than it is strength though yeah their grip strength is usually gonna be really solid.
Also being able to do a wider range of things in different energy zones creates more work capacity and ‘recovery’ capacity. Obviously there’s a balance but at least a little bit of Z1-4 cardio in various doses is probably going to help most* people
Lunges are something I did when I first started working out but once I realized how much stronger I was getting by doing barbell squat I wrote them off. Fast forward about a decade later to several months ago and I throw my back out deadlifting for the first time after years of deadlifting without issue. To rehab (after getting medical care) I tried squatting in all variations and doing light RDLs to keep blood flowing to heal and rebuild strength but saw little to no progress.
Then I started doing lunges and immediately picked out where the weakness was that caused the injury in the first place, am finally starting to see progress in recovering and the mobility in my hips is the best it's been in years.
Moral of the story: lunges are more important than people realize.
1. Pendlay Row
2. Wide Grip Lat Pulldown
3. Spider Curls
4. Lateral Raises
5. JM Press
6. Seated Overhead Dumbell Tricep Extensions
7. Barbell Squat
8. Deadlift
9. Farmers Walk
10. Reverse HyperExtension
Stopped training 5 years ago, and watching AT on TH-cam. Bloody hell Alan’s changed!
Planning to get back to training as I’m 58 years old and need to get back to it.
So this selection will be the core to my routine.
Running is insanely underrated when it comes to its impact on resistance training as well as daily activity. The amount of work capacity increase that I gained from running is crazy.
1:30 add to that , the person doing the machine is gonna be able to do more on it. I for one love barbell squats, and struggle on hacksquats ( kinda uncomfy )
Top ten
Behind the neck press
Ring pull-ups
Dumbbell Pullovers
Shrugs
neck bridges
High bar back squats
Romanian deadlift
Walking
Face pulls
Push-ups
that walking and push ups are VERY underrated nice bro
1) RFESS
2) Pull-up
3) Push-up
4) SL RDL
5) Sprints
6) SL Bounds
7) Squat jumps
8) Pogo hops
9) Hanging leg raise
10) Hamstring sliders
lookin like a big time plyo list
im glad you mentioned lunges. i built most of my leg mass with reverse lunges. I think Ill always prefer them to squats. very easy to modify to emphasize different parts of the leg.
Single leg exercises also carry over to athleticism better
@@rico14 it is cool but im mainly going for hypertrophy and it seems the general consensus is that lunges arent as good for quads when compared to squats.
@@penumbramine oh I see. I think as long as you can progressively overload it doesn’t matter too much, but I think squats are easier to track
Yeah i agree, lunges and Bulgarian squats are very effective. Running Uphill and leg isometrics are Killer too.
But it's still worh it to achieve good squat form.
One thing ill always respect you for is considering the perspective of a father in your videos. Whether thats meal prepping or a top 10 list like this one. I dont see it mentioned enough in similar videos online.
Deadlift
Clean
Bench press
Push press
Squat (any!)
Pull up
Running
Skipping
Sled pushing/pulling
Backward 7’s (or plank variations with rotation)
1. Kettlebell swings
2. Bodyweight rows
3. Push-ups
4. Goblet squats
5. Pull-ups
6. Dips
7. Lateral raises
8. Leg raises
9. Running
10. Bicep curls for vanity
Nice list. KB swings and body rows.👍
Alan Thrall top ten exercises . # 1 High bar back squat #2 Front squat # 3 paused hight bar back squat # 4 low bar back squat # 5 paused low bar back squat # 6 tempo squats # 7 Zercher squats # 8 over head squats # 9 power clean # 10 Front squats again with honorable mention to goblet squats for beginners.
Solid list and glad to see a guy dismiss the BS lie that press-ups are somehow not awesome, plenty guys have got super muscled by simply doing push up variations, pull ups and deep high volume bodyweight squats. In terms of having some equipment (just a dumbell and a bench) I would add good old dumbbell pullovers, obviously primarily a lat exercise, but get some upper chest, tricep and ribcage expansion and excellent for shoulder mobility . Hardly ever see anyone do these anymore and get that a cable can be used but never feels the same stretch you get with the extreme ROM the OG can give
Great list Alan. I do most of these exercises today.
Hope you and your family are doing well.
Been loving hanging leg raises and pushing ab wheel roll-outs. Still working on getting full-ROM on the ab-wheel from my feet, but we're getting there.
Dude, you kind of just changed my life. Ever since I stopped doing Crossfit, I've tried and failed several times to do the Starting Strength NLP. I did have other things happen in the post-Crossfit years (having kids, primarily), but my lack of enthusiasm for lifting has been a big contributor to constantly failing. Your Top 10 overlaps with almost every one of my favorites. I guess I have been looking for justification to get off the Starting Strength path, and just go out there and lift weights and have fun. I like the Front Squat dadgummit! I'm going to go out there and do it!
I just have to state how much I agree with one thing you state, Alan's way of presenting things is inspiring and I often feel like listening to him I have permission to work out the way I like. Yes, I know we don't need permission, maybe it is just reinforcement for doing what feels right when I workout. Great video! And comment
Specific to weed out variations:
1.) Conventional DL
2.) Power Clean
3.) Front Squat
4.) Hack Squat
5.) Dumbbell Row
6.) Running
7.) Tibialis Raise (kettlebell or tib bar; doesn't matter)
8.) Jump Rope
9.) Weighted Pull Up
10.) Strict OHP
All my favorites. It isn't perfect, but it'll keep me, personally, coming back consistently.
Edit: Honorable mention to the archer pushup and typical bench press. I didn't have room, but love these for chest after I noticed that was missing.
1. Squat
2. Bench press
3. Deadlift
Big 3.
4. OHP, especially strict press
5. Front squats or FS variation, like SSB front squats
6 Some kind of row, I would say seal row works the best
7. Face pull
8. Walk of shame
9 PSOAS march
10. swiss ball curl
1. Hack squat
2. Leg Extensions
3. Neutral grip lat pulldown
4. High to low cable lat lows
5. Hammer Strength Incline Chest Press
6. Cable laterals
7. Hammer curls
8. Tricep cable pushdowns
9. Seated calf raises
10. Leg raises
1 squat
2 deadlift
3 pullup/lat pulldown
4 bench press
5 overhead press
6 hip thrust
7 barbell (or any) row
8 running
9 rowing
10 machine crunch
I knew you were gonna tell us to run, lol!
Completely agree on the push press and cleans. Bodybuilders sleep on the hypertrophy benifits.
Alan, I’ve been away from your channel for a while, but I’m back! 😊
You, my friend, look different! 👍
You look different since the last time I saw you (two years ago).
I was dead certain it was gonna be strength training exercises and nothing else. Then you mentioned Cleans(!). As a CrossFitter I was stunned and amazed. A high profile guy like Alan Thrall does them as well! 😮
Running was the second surprise.
Nice to see.
Thanks for joining in this with your usual bluntness and energy.
Yo Allan, I just did Push Presses for the first time, after doing quite a lot of Strict Standing OHPs. Wow. Extremely enjoyable and today my front delts are absolutely blasted. I also can feel some soreness from the tip of my fingers to my knees.
Thank you big time on this one.
Great for the calves too.
Same here. I haven't done it in a year and did again on Tuesday for the first time. If you treat it as an overload eccentric instead of a strict shoulder trainer it's easier to do. Even just 10% more then your strict OHP but done with a slower eccentric is much more work.
ENJOYMENT! So many people skip this as being important. If you're going to make it to being the jacked old guy in the gym you better enjoy what you're doing
Here's my list:
1. Back Squat
2. Conventional deadlift
3. Bench press
4. Weighted pullups/chinups
5. Barbell row
6. OHP
7. Glute ham raises
8. Forward/reverse sled drag (varied distances/speeds/loads)
9. Farmer's carry
10. Hip thrusts
Honorable mentions: weighted dips, face-pulls, rear foot elevated split squats
Yours is better than Alan’s. Bench pressing and rows should be higher priority than overhead pressing and pull-ups. They involve more muscle.
@@tv26889not necessarily, you could argue the row only involves the lower back more. OHP is definitely better than bench presses and works as much muscle if not more
@@beburs Pull ups work the lats. Rows work the lats and upper back. OHP is a front delt and tricep exercise. Any type of bench press is a pec, delt, and tricep exercise. See the advantage?
@@beburs I’ve found as an advanced lifter the Bulgarian Split Squat with dumbbells to be more valuable for lower body compared to squats because it works the lower body more directly.
Alan, your list is better than the lists provided by some others. Your list has better carryover in real life.
I don't have any top 10s, but I particularly like conventional deadlift, high bar squat, push press, weighted pull ups, and Farmer Walk. These are my top 5 actually. And these are 90% of my training.
I greatly appreciate any professional who supports that there is no “best way” to do anything. Big ups ✊🏻
YES, FRONT SQUAT. You are spot on with the clean and push press. Also, seeing you cut through the grass is funny. I still fear stepping on grass after the Army. 😂
preach it brotha
Deffo the big three.
Squat
Bench
Deadlift
RDL
hip thrust
Barbell row
Db row
Pull up
Chest fly
Shoulder press
I like holding my arms out and spinning to the right, it straightens amd strengthens the shoulders and spine, helps balance, stability and is easier on the knees than running.
Totally agree on loving push press. My strict press feels so much stronger and more stable when I've included it in my programming.
Enjoyment massively underrated. I love jerks. I get excited by clean and jerk day. And I hate running
Really helpful explanation of the push press. I've been doing all my overhead work BTN lately, but now I'm thinking of adding push press back in.
yeah this vid is all it took to get me outta the strict only mindset..gonna do it tomorrow
Man, thank you. I needed to hear this. I’m 34 and since gyms closed in 2020 I’ve been slacking at the gym big time. I’m in the worst shape of my life but it’ll only get worse if I keep blowing my health off
My top 10:
1 military ohp.
2 Weighted gymnastic ring pull ups.
3 Dimond press ups.
4 ez bar curl.
5 farmers carry.
6 lat raise.
7 front squat with dumbbells.
8 hitting the heavy bag.
9 jumping squats.
10 fast jump rope.
I think the only thing I would add is the some kind of horizontal row. I think it's an indispensable exercise for your back. I could maybe even argue for it to replace the deadlift.
You had me , until last sentence
@Randy Kandle I think the deadlift is a negotiable exercise for those who don't enjoy it as much. I feel as though having a vertical pull + horizontal row could cover most of your bases for your back physically. Taking into account, they would be paired with the other 8 exercises on the list. For me, I'm a massive fan of deadlifting in general, so it would be on my list. Just saying there could be an argument for it
@@Inverse236 I guess I don't disagree entirely. Deadlift is not indispensable . You can hit all the same muscle groups , usually with more movements overall though.
I think where it becomes more indispensable is when looking at it as a basic human movement pattern.
@Randy Kandle I can agree with that. Hence why thankfully, in real life, we aren't restricted to 10 exercises, haha. Nice discussion with you man!
@@Inverse236 absolutely. Great talking to you too , brother. I'm off to gym right now. Happy Friday
Nice list of exercises from someone like Alan with a strength athletics background. On the other hand, I could imagine someone who has a strictly bodybuilding background would have cable machine stuff in their list, like lat pulldowns and cable rows.
I only goblet squat and it has done wonders for my legs and my core.
1. conv deadlift
2. rdl
3. ssb squat
4. lunges
5. head supported db rows
6. pushups
7. farmer carries
8. overhead press
9. ghr
10. pendlay row
My Top Ten Exercises:
1) Squat
2) Bench
3) Weighted Pullups (train 'em heavy, just like SBD)
4) Running (my preferred is trail running)
5) Power Cleans
6) Farmer Walks
7) Striking-based Combat Sports Classes (Kickboxing/Muay Thai/Boxing)
8) Grappling-based Combat Sports Classes (Wrestling/Judo/BJJ)
9) Zercher Deadlifts
10) Heavy Sled Pushes
I train Squat, Bench, Pullups year-round. But I spend about 3 months/year focusing on Zercher Deadlifts, 3 months/year focusing on the power clean, 3 months/year focusing on Romanian Deadlifts, and only 3 months/year focusing on conventional deadlifts.
The "run up the hill" at 7:02 with an Iron Maiden t-shirt was a nice pun.
Used to watch a lot of your videos, been awhile. Looking much healthier and better nowadays.
Thanks for this. I just found your channel and am extremely grateful that I did. Spotting a Power Trip shirt was also a great bonus 🤘
I have a strong love/hate for front squats, because they feel great and work extremely well, but I'm soooo weak comparatively, and the numbers get in my head.
overcome the number chasing and obtain big leg gains
@@imitatsiya I did 6 weeks of front squats, 5 sets of 8 reps at around RPE 8-9, lost leg size and strength :(
But I guess that if I just became really really good at front squats, it would probably make me grow better... It's a hard exercise to perform and it's hard for me to really load the legs, compared to back squats and leg press for example.
I've got some long ass arms, so there awkward for me. Goblet squats work well for me, but I'm not a "heavy" lifter.
at the end of the day, its a hip/knee/ankle flexion movement… like every other squat… choose the one where you have proper technique and rom
@@farstrider79
Same, im 189 cm with 198 cm long arms.
I put the bar on my shoulders, and cross my forearms over and place my hands on the top of the bar. It puts alot of emphasis on shoulders; but its better than the wrist pain from having long arms
The explanation part was the most important bit of the video. Loved it
1. Zercher Squat / Front Squat
2. Deadlift
3. Strict Press
4. Tire Flips
5. Tire Slams
6. Farmers Walks
7. Bike riding (Specifically, mountain bike trails, or BMX at a pump track) Pedaling, pumpin' and jumpin'
8. Gymnastic rings static holds
9. Weighted Pull-ups
10. Pistol Squats
Honorable mentions to sled pushes / pulls and rucking.
I came back from like a solid 10 year hiatus from consistent lifting, did a lot of bike riding and lost a lot of muscle mass / strength. About 8 months back into lifting using mostly the above listed exercises and I'm in better shape now than I was at 25 when I stopped lifting the first time.
I have found the Front Squat to have a much more immediate effect on my quads than the back squat.
My legs are long relative to my torso.
Push-press: I, too, have found it more effective than strict presses. Good for breaking through a plateau.
Join the front squat club my dude. Back squats are a nightmare for me because of my long legs, and I've only done front squats. That leverage is real.
My favorite 10 are
Back squat
Deadlift
Standing Shoulder press
Bench press
Lat raise
Barbell row
Farners walk
Back extension
Calve raise
Some sort of curl
I unironically think calve raises are one of the most important exercises. Mostly due to the fact it helps increase my ankle mobility for quad training
big on running!! huge tip, try and find a song that has a beat that paces your running. Makes it super easy to zone in and its fun!!
"Sprinting is to squatting what push-ups are to bench press." I like that, and am inclined to agree. I'm 42 and just started strength-training proper a couple months ago, but I come from a martial arts background and have done plenty of running, sprinting, and push-ups. For my first months of strength training, I just focused on Rippltoe's protocol (with the addition of pull-ups and hanging leg raises). When I finally went for a run, I felt super stiff. Since then, I've started implementing more pragmatic "active recovery" strategies. I try to spend some time shadow boxing or hitting a heavy bag to limber up my elbows, hips, and shoulders. Running has been the best, though. I go for shortish runs...like 2 miles...starting at around a 9 minute pace. When I'm about 1/4 mile from the end, I'll start lengthening my stride slowly but intentionally. I try to finish the last 50 meters or so with an all out sprint. With this strategy, I can feel everything losening up. I can also feel how my sprinting capacity has improved from the strength training. They're very complimentary exercises. I was a mad fast sprinter in my youth and, while I'm certainly not as fast now as I was then, I'm starting to really enjoy that feeling of putting the petal to medal on that last stretch of my runs. Makes me wonder how fast I could've been if I had applied some proper strength training in my youth.
Mine would be:
- Bench
- OHP
- Stiff Legged Deadlift
- Back Squat
- Weighted Pull Ups
- Barbell Row
- Running
- Loaded Carries
- One arm snatch
- French Press (weird one, but they have been incredibly helpful for me)
Pretty standard list. I could include some bodyweight stuff and core stuff (gymnastic style stuff was an important base for me, front lever, l-sit, etc) but I decided to focus more on hypertrophy and strength.
One arm snatch is my preferred explosive movement. Can be done with a dumbbell, barbell, or kettlebell. I find it is the easiest to do technique wise, and it doesn’t hurt my wrists the way cleans and heavy barbell snatches do. These lists are obviously very personal, so my history of wrist injuries from boxing and mma absolutely effected a few choices.
Loaded Carry is a cop out answer as there are so many variations. I like suitcase and bear hug styles best.
My list:
1. Flat bench press
2. Lat pull down
3. Barbell Front squat
4. Conventional deadlift
5. Barbell overhead press
6. Sprinting intervals
7. Chest supported machine row
8. Bodyweight dip
9. EZ bar spider curl
10. V-bar cable pulldown
11. Burpees
12.Elevated landmine hack squat
No particular order and was very off the top of my head.
This is a pretty solid list, kinda surprised me as someone who isnt a frequent viewer
1) lower body push: some sort of a squat
2) lower body pull: some sort of a deadlift
3) (upper body) horizontal push: some sort of a bench press
4) (upper body) horizontal pull: some sort of a row
5) (upper body) vertical push: some sort of a shoulder press
6) (upper body) vertical pull: some sort of a pull-up / chin-up
7) some more (isolation) work for the triceps: some sort of a triceps extension
8) some more (Isolation) work for the biceps: some sort of a curl
9) running
10) swimming (medley = all four strokes)
my list
1-hack squat
2-rdl/romanian dl
3-barbel bench press
4-incline dbell press
5-lateral raise
6-pullaps
7-T-bar rows
8-tricep press down
9-skull crushers
10-bicep curl
Out of complete curiosity, I wondered how you could create a program exclusively out of these exercises. Rather than doing the thinking myself, I simply asked ChatGPT what it would create, giving it discretion on repeating exercises if necessary and how many days a week to train. Not that I'm saying this is the best way to do it but it seems an interesting start to play around with:
Day 1: Strength Training
Front squat: 3 sets of 5 reps
Deadlift: 3 sets of 5 reps
Hanging leg raises: 3 sets of 10 reps
Pull-ups: 3 sets of 8 reps
Push-ups: 3 sets of 10 reps
Day 2: Cardio
Running: 30-45 minutes at a moderate pace
Day 3: Strength Training
Push press: 3 sets of 5 reps
Lunges: 3 sets of 10 reps per leg
Farmers carries: 3 sets of 50-100 feet
Pull-ups: 3 sets of 8 reps
Push-ups: 3 sets of 10 reps
Day 4: Cardio
Running: 30-45 minutes at a moderate pace
Day 5: Strength Training
Cleans: 3 sets of 5 reps
Deadlift: 3 sets of 5 reps
Hanging leg raises: 3 sets of 10 reps
Pull-ups: 3 sets of 8 reps
Push-ups: 3 sets of 10 reps
I found it odd that, out of all heavy exercises to repeat, it chooses to repeat deadlift twice, rather than say push press. It does seem reasonable, however, to repeat pull-ups and push-ups three times, although I'd personally set much higher volume, particularly for push-ups, but should generally use discretion based on the lifter. As a first modification, I'd be inclined to remove one of the deadlift days or at least change one of them to a deadlift variation. Also, you could vary the running as Alan suggests, e.g. one day do intervals, the other steady moderate pace.
Interesting! Thank you for the idea
Ha! This is a fun idea. Definitely wouldn't start my program off this way, but I totally agree on the deadlifts. I do 2-3x a week for them, but one is a much lighter variation (RDL) and another is a lighter lower volume day. I definitely wouldn't do 2 equally intense deadlift days of that variety.
this actually legit af program
Cool program. Season to taste.
Push Press is fun af. Might be my fav upper body workout these days.
1. Deadlift (w/ all the variations that exist: stance, hand placement, grip, height of bar, ROM, tempo, pause, bands, chains, belt, straps, dynamic effort, type of bar/dumbells etc.)
2. Loaded Squat (w/ bar placement, stance, ROM, tempo, pause, pins, bands, chains, belt, type of bar/dumbells, etc.)
3. Press (w/ change of angle, i.e., standing, seated, inclined, flat, declined, etc., stance, hand placement, grip, ROM, push press, tempo, pause, pins, boards, bands, chains, slighshot, belt, type of bar/implement/dumbells, push-ups, dips etc.)
4. Pull (w/ change of angle i.e., vertical, horizontal, inverted, inclined, declined, etc., hand placement, grip, ROM, tempo, pause, bands, chains, belt, bar/implement, etc.)
5. Conditioning (aerobic, anaerobic, ATP-CP, i.e., jogging, running, sprinting, swimming, cycling, sled push/pull, carry, etc.)
6. Power/Jumping/Plyometric (clean/snatch: power, hang, high pull, etc., stance, hand placement, grip, height of bar/box, ROM, belt, straps, bar/dumbell/implement etc.)
7. Abdominal Training including Torso Rotation/Twisting (i.e., ab roller, leg raises, sit ups, crunches, Russian twist, cable rotations, med ball twist, etc.)
8. Foot Rotation/Pivoting (this can be acheived superfluously through other exercises I've listed, but depending on activities or sports it may be necessary to implement loaded or unloaded pivoting drills)
9. Grip Training (i.e, heavy holds, carries, or more specific hand strengthening implements If grip is lacking for deadlifting and pulling)
10. Neck Training (again, depending on activities or sports that are high contact or combat sports it may be necessary to incorporate specific neck strengthening exercises)
Thank you! Definitly gonna include front squats and push presses in my routine
Always a good day when Alan uploads
Anyone have a link to Alec and his list?
Love your list. I prefer split squats over lunges. Mounting biking over running. Preference. Recently have been doing close grip curl bar incline bench. Yes, sounds ridiculous. Triceps burn.
Very good list overall. I prefer back squats over front squats, I feel like they make me stronger. But I always do front squats as an accessory anyway. I love power cleans, and I LOVE that you including running as well. Kind of surprised you didn't have any rowing movements on here though. Those would've been on my list instead of hanging leg raises. And I know that farmer's carries are great but I just don't really do them. Maybe I'll find some way to add them in my routine in some way. Overall great list though.
So much 100% support on running as a critical part of fitness
"Gas-Station Ready" 😂
I'd also like to add Swimming as an important functional movement (and a fun/dynamic one!)
That's one idiom I've never heard
Such a well-produced video. I especially loved the Shankle worship. The videos from that gym back in the day were one-of-a-kind 👌
1) Weighted Pull-ups
2) Weighted Dips
3) Barbell Bulgarian Split Skwats (really like front squats)
4) Weighted Nordic Hamstring Curls
5) Sled Drag (w/ lateral variation)
6) Sprints (400m - 800m repeats)
7) Cable Rows
8) Cable Pushdowns / Depth Drop Push-ups
9) Push Press / Hanging Leg Raise
10) Cleans / Bridges
Definitely a hard list to make. Ignored kettlebells, strongman, everything! Gahh
Watching this rekindles the desire I felt to do an SDA as a body bearer after I visited Arlington
Nice video.
My favorite exercise is pullups and pushups. I like the convience of just training at home.
your hamstrings are CRAZY MAN
def more than just leg curls
Love the list. As primarily a middle and long distance runner this list is actually pretty similar to mine if I had to make one. Assuming we can put hex bar DLs in the deadlift category lol
Hex bar deadlifts are superior for most people, as they're easier and safer. Greg Nuckols wrote a nice article arguing that.
@@rbarreira2 They're also much more running specific
One other observation about pullups/chinups: I find curls to be the most tedious exercise known to man, so pullups/chinups are my main bicep exercise
Curls are so dumb. Pointless excersize. I just wanted to see how much i could strict curl the other day for shits and giggles, 45 pounds was pretty easy.
Biceps are used in so many excercises, i curl more than the bodybuilder guys at my gym
1. Conventional deadlift
2. Back squat
3. Bench press
4. Strict Press
5. Cleans/clean and jerk
6. Push up
7. Pull up
8. Inverted row
9. Running
10. Ab roll out.
Push ups, pull ups, deadlift, barbell back squat, flat barbell bench press, barbell curl, cable face pull, lateral raises, dumbbell shoulder press, rows (any style)
This is the best best exercises video ive ever seen. Stroke of genius to throw in running 😊
1.Low-bar Squats
2. Deadlifts
3. Bench Press
4.Standing OHP
5. Close Grip Bench Press
6. Good-Mornings
7. Glute Bridges
8. Barbell-Rows
9.Dumbell Hammer Curls
10. Standing Overhead Extensions
Squat
Bench
Row
Overhead press
Dead lift
Chins
Dips
Barbell curls
Floor press
Omg, LOVED the boy doing push-ups!! Well done!!
My top ten:
1. Pullup
2. Conventional Deadlift
3. Running
4. Low Bar Squat
5. Leg Lifts (any kind)
6. Pushup
7. Pistol Squat
8. Bear Crawl
9. Burpee
10. Handstand Hold (on the wall)
Cleans are sooo under rated. Like you, I picked them up training for football when I first started lifting. I’ve taken that lift into my kickboxing training. I know I’m powerful because of it.
Thanks Alan! Great video. I would also add dips to the body weight exercises as the third movement in the trifecta: pull ups, push ups, and dips (parallel bar exercises) plus endless variations.
My ideal 10 I can't live without!
1- Barbell rows
2-Hill Sprints
3-Swimming
4-Conventional Deadlift
5-Push Press
6- Front Squats
7- Dips
8-Pull ups
9- Farmers Carry
10- Barbell Curls (Hammer curls as well)
Solid list, always been a front squat fan too, they were all I could really do for a couple years on my home weight set as I didn't have stands, so had to learn to clean too and do more ohp and push press and push-ups than bench stuff, although I do love a bit of bench and back squat etc..do it all I guess :)
doing a clean for ohp is so satisfying!!
@jacoblloyd2573 it seems to make the pressing easier too!
Before I watch the video, based on the thumbnail I'm gonna say:
1. Squat
2. Squat
3. Squat
4. Squat
5. Squat
6. Squat
7. Squat
8. Squat
9. Squat
10. Crunches
10. Crunches + squats *
The squat is the king
My personal list prior to watching the video:
1) Front Squat
2) Bulgarian Split Squat
3) Pull-ups/Dead Hangs (I LOVE dead hangs)
4) Overhead Press
5) Sprints
6) Conventional Deadlift
7) Farmer's Walk
8) Cleans
9) Dumbbell Bench Press
10) Push-ups
Edit: Okay so pretty much the same😂😂
This is high key educational for beginners
Referring to running, I cannot emphasize more how running made someone feel lighter in his own body. It's a natural movement and of course can cohabit with lifting. Heavyweights are awesome, but athleticism cannot be overlooked.
Answer in split format for people looking to improve their physique and strength! 🎁
Day 1: Push 👊
1. 3 sets of 8-12 reps to failure- Lateral Raises
2. 3 sets of 5-10 reps to failure- Pec Fly
3. 3 sets of 5-10 reps to failure- Weighted/Assisted Dips
Day 2: Conditioning 🦶
4. Run 1 mile or for 10 minutes
5. 3 sets of 8-12 reps to failure- Cable Kneeling Crunch
Day 3: Pull 💪
6. 3 sets of 5-10 reps to failure- Weighted/Assisted Pull Ups
7. 3 sets of 5-10 reps to failure- Barbell Rows
8. 3 sets of 5-10 reps to failure- Curls
Day 4: Legs 🦵
9. 4 sets of 5-10 reps @ RPE 9- Squats
10. 3 sets of 5-10 reps to failure- Leg Curls
Repeat while tracking sessions, aim to increase load in given rep ranges overtime... 😁
Eat a lot of protien and eat in a deficet or surplus of 100-500, based on goals! ✔
I'm glad you listed enjoyment. The best exercise is the one you WILL DO and will do LONG TERM. By the way, what are your thoughts on the clean and press? I like it because its one of the most comprehensive and i find it fun.
Distance running is my primary fitness activity, and I'm recently retired from the Army so I'm down with pushups and running.
I'm glad you included them. I'm glad you said they were foundation which is what I think I tell people. I'm also glad you included farmers carry which I came to too late in life.
ya know I realized from your comment that the only two things I did to achieve any level of fitness was RUNNING & PUSH UPS. For 7 years I have done long distance, and it enabled me to complete two marathons. I need to go back to the training like that, but it wore out my tibialis tendon. Forget all the fancy gym equipment... run and do push ups, even add some pull ups to that because it wasn't until later that I got my captain's chair to do pull ups on.
You sir, doled out sage advice. Resonates with me
Edit: I was fat and overweight so running was my solution. Now, I'm not... the marathon goal gives you something to strive towards
Rough Draft:
1 hang cleans
2 overhead push press
3 front squats
4 lat pull downs
5 dips
6 single arm rows
7 jumping
8 loaded carries
9 bridging without hands; with high-legs, hip-heists, and kick overs
10 long drive - driver swings, 1 bucket of balls, hitting as far as possible