“FAST ACTION” Q&A* - Leave your most burning question about this video or any other training, PT or nutrition question within the first 2 hours of this video’s release (AS A SEPARATE COMMENT!!) and I will pick 8 to get a detailed reply from me right here in the comments. Answers will be posted within the first 24-48 hours of you leaving the question. Good luck!
In the situation of a caloric deficit, and not necessarily hitting protein goals, how effective is protein timing to help stave off the consequences of not getting adequate protein?
My Homegym Golden Six! Vert Push: DB OHP Vert Pull: (Weighted) Pullup Horizontal Push: DB Bench Press Horizontal Pull: DB Row Hinge: DB RDL Squat: DB Bulgarian Split Squat
thats how we should be thinking of workouts - planes of movement vert push vert pull horiz push horiz pull lower push lower pull it also makes for great protagonist-antagonist supersets or alternating sets.
@@LittleBpaulmuller-Owners have you ever looked at your own profile? It’s so creepy !!! You’re like one of those people who kills people in real life and hides the body in the lake. I get those vibes . Lmao wild “dog cum” profile pic. Unbelievably uncomfortable thinking what human is behind that . It’s very wild
i appreciate how carefully you choose your words - very specific and intentional ALWAYS. can tell you mean EXACTLY what you say b/c you took that extra time to be intentional (even more impressive b/c your rate of speech is relatively fast). very rare among YT content creators and the public in general...one of the main reasons I subscribe.
Love the lectures on body parts and most effective approaches to muscle groups. I am 64 and rehabbing a shoulder that has bone spurs in it so gentle is the word. I watched the ab program you put together last night and am thinking I should start on that as I have turned into a “slumpy shoulder” guy at some point and did not realize it until 8 or 9 months ago. I am a bit burnt out but not finished rebuilding. Thanks for this and the other lectures you have done. 👍
Little tip for you, as somebody who has suffered through a major shoulder injury - look after your elbows. Typically the elbow ligaments will kick in to compensate for shoulder instability and can cause nasty things like chronic tennis elbow. Look up elbow rehab movements and include them as an ongoing concern 👍
Thanks, Jeff, for continuing to support us and encourage us to recognize the value of not only old-school lifting but also adjusting to new information and personal differences. I look forward to benefiting more in the new year. Happy Holidays and an amazing next year.
My Routines Bench, Deadlifts, Rows from ground, Standing Overhead shoulder press strict, Low Bar Squats, Neck extension. I never cared about Pull-ups. I want thickness and dense mass. Everyone is different and have routines that work best for you. This helped me add quality mass.
Perfect list right here! Plus so many variations of these can be done to accommodate different people’s situations and/or to mix things up a bit for safety and continued improved results.
Very similar golden six to this, but I like to throw in some more dynamic movements rather than strict heavy weight - just works best for me. 1 - Squat variation - I like leg press with a deep low end 2 - Chest - big fan of wide range of motion machine fly. Set it like you're doing rear flys - all the way back - but then do one arm at a time from as far back as you can go all the way in front 3 - Pulling - I suck at pull ups, so I'll go with a single arm cable pulldown. Like the single side work so that there's no compensating from one side to the other 4 - Overhead - I kind of combine 4 and 6 in this one. For my overhead work, I like dynamism so I combine a hinging movement with my overhead. Often kettlebell clean and press. Sometimes with a dumbbell from the floor. Every now and then, even with a barbell clean and press. Slightly lower weight for this than some may use as I like to go floor right up to collarbone and then press. 5 - Barbell curl, cable straight bar curl from low or preacher curl. Mix it up 6 - Covered to an extent with 4 when using the kettlebell. On days where its not a Kettlebell clean/press - I like to do heavy club inside and outside mills. Monster core firing at the same time as getting the shoulders moving through rotations that are often neglected with traditional weightlifting.
Been going gym 5 days a week for 2 years, I'm 45. Body fat is around 12% and my arms are 17" I've tweaked and changed so many times, I'm definitely still learning, my nutrition is almost on point besides the cheating on weekends, ultimately landed on Legs Chest Shoulders Back Arms Day off Day off The legs allows the upper body to have an extra day off, workouts are around 25-28 sets, unless someone comes with me who wants more, I add abs and Bulgarian bag uphill walks at the end of each workout, plus I stretch with a band before I start anything. If I had to pick six then I'd say. Barbell bench press with my bodyweight 95-100kg 3x10 EZ bar curls (wide grip / no cheat) 40kg 3x10 Skull crushers (to the head not over) 50kg 3x10 High incline barbell chest press 3x10 80-90kg Seated vertical dumbbell shoulder press. 3x10 2x40kg 45 degree leg press machine, variable foot positions. 3x12 280-350kg pyramid But tbh I'd never do this workout, I like to hit each muscle group hard on that day, then allow a group which will have minimal secondaries, so chest wouldn't come before arms as my tris could be fatigued from the day before and I wouldn't have back with shoulders as there's a bunch of secondaries there too. The way I have it now at the moment at least is working for me, guess time will tell. Love your vids Jeff 💪🏼
My big six for ankylosing spondylitis 1. Leg press or split squat 2. Floor press 3. Lat pull down (shoulder width grip) 4. shoulder press (neutral grip) 5. bicep curls 6. Knee raises (hanging)
my golden 6: 1. incline dumbbell bench press 2. cable bicep curl (can be rope or straight bar 3. weighted dips (can hit chest shoulders and triceps) 4. cable lateral raise 5. bulgarian split squat 6. weighted pull up
As someone who is Arnold's height (6'2" with a 34 inch inseam), I can verify it's really, REALLY rough on the knees to squat ass-to-grass (aka "hamstrings-to-calves") with super-heavy weight! I avoided squats for 47 years due to having scoliosis and mistakenly believing squats and deadlifts would worsen my condition. As a late bloomer, it's nice to know the greatest lifter of all time was not going as deep as possible and still got insane results! 💪
Yes! If deep squats hurt one's knees they can get the same muscle coverage with this: 1. Quads - shallow squats 2. Hamstrings and glutes - RDL + deadlifts (replace with sumo deadlifts if easier on knees)
If depth in squats is an issue - you're using too much weight (crazy thought, I know). I think people have a misconception that it's weak knees or tendons that limit their range in the squats - because they don't like to admit that it's weak quads. Adding depth to a squat is the same as adding weight. And trading one for the other is fine, I'm not hating on people using more weight than they can handle and calling it 'partial reps' or whatever, realistically you'll get similar results. I do think that going deeper has that extra 'functional/mobility' aspect to it, on balance. If you can hold a deep squat - you've always got somewhere to sit.
For abs, I think the Hollow Body Crunch is an absolute killer. Situps are the worst, they even hurt your spine as well. Most people should stay away from situps, as they wouldn't know how to modify it, to take its full benefit.
@@Voidermusic yep! I know but that one hit differently & was effective when you've less time to hit every part of the bicep. His other 6 min intense series is also elite but not for regular use.
Life is in the details . My post would be too long addressing all of Jeff’s caveats. I’ll do one. In Arnold’s day, we would mix wide stance squats with narrow. Our assumptions were: wide squats, big butt, narrow squats quads. In his critique of shallow squats, Arnie’s doing the narrow version. Thanks for your video. 👍🏽
Thanks for your context 👍 My 6 Golden workouts are: 1. Pushups (weighted) & Handstand push-ups 2. Pullups (weighted) 3. Dips (weighted) 4. Squat or Pistol squat 5. Deadlift 6. Benchpress Waht do you think? Best regards from Germany
I do them like this Monday: Bench, Toe-2-Bar/Knee-2-Elbow, Squat, Pull up. Friday: OH Press, Pull up, Dead Lift, Toe-2-Bar/Knee-2-Elbow. I do then in a circuit, 3 warmup/activation circuits, then a 3 Wendler 5-3-1 circuits (at least for the barbell work). I throw in some face pulls and calf/tib raises in the circuits too.
Arnold talks a lot about how the chest stretch created his big chest, but he did overstretch it especially when he did bench flys. now he has shoulder problems. Jeff has said many times that the bench fly could be hazardous to the shoulders.
Yeah he tore it twice doing Bench fly, the problem isn't the movement, it's the lack of safety net to prevent overextension. So do floor flys or add chairs next to you to catch the dbs if bench fly
The real problem is going too heavy and resting at the top. At 69, I still over-stretch my flies, but never go over 35lbs or touch at the top for 12 reps
Honestly Arnold can consider himself lucky that he's alive, let alone walking and talking with the intensity he trained at while having steroids coming out of his ears for decades.
Absolutely, it's able to correct and repair postural issues (some of which are caused by other exercises), improves grip strength (which helps other exercises), as well as being great for shoulder and spinal health. If you had such poor posture that reduced your height, the height can potentially partially be regained from hanging exercises.
I've done a number of the paid athlete next programs. Jeff always incorporates things like pullovers in his workout plans after you've already been spent from Main exercises. He's brilliant at programming. He always mixes in progressive advancement opportunities with the proper structure of a workout and the proper selection and timing of different exercises. I'm constantly amazed that he's able to come up with the combinations and unique variations of hold times and all sorts of other manipulations to create a brilliant workout.
1) Squat 4x10 2) Incline Bench Press dumbel 4x10 3) Romanian deathlift 2x6 4)dumbbell military press 4*10 4) Chin-Ups 3xMax 5)Abs Crunch 3xMax Here's my version. Later some shnges. For example, hands -> leave the deadlift and take the biceps or extensor to the program, etc.
As a 54 year old master swimmer who hits the weight room 1-2 times per week to support 3-4 swimming sessions, the golden 6 will be 1. Front squats (barbell and kettlebell) 2. Kettlebell swings (explosive work that targets the hamstrings) 3. Rows (to counteract forward posture ) 4. Bottom up kettlebell press (as an overhead athlete you need to limit overhead work in the weight room) 5 narrow grip push-ups 6. Outward rotations (rotator-cuff work is a must for swimmers) These 6 excercises does not target hypertrophy. Instead, they will make you stronger and help you to stay injury free in the pool. Mix in some core work, additional biceps curls and triceps presses and periodize over the year. It has worked well for me over the years.🎉
It does. Nowdays Jeffs focus is more on hypertrophy. But where he really shines is how strength training can, and should, support and make athletes better and more resilient in their sport. Love his broad approach. He is not a oneyed cyclop!
Something I really appreciate about watching Jeff lift is even when he's lifting weight that I have to assume is fairly light for him, his face shows he's putting effort into the lift. Like his mind-muscle connection is so good that he maximizes the effort put in to each rep, so that even if he was doing 60 lb ez-bar curls with relatively fresh biceps, he'd be maximizing the effort he puts into each rep.
As I'm getting close to 70yrs old, my "Golden six" includes waking up every morning where I'm still breathing. Thats 2, the other 4 vary depending on which body part isn't hurting.
@@discodan1592 Cool. Something to work for. I'm still coming back from 3 spine & 2 shoulder surgeries 25yrs ago, kept me in bed for years. 2 steps forward, then either 3 or 1 step back depending. It's been a LONG recovery.
My golden six (unchanged for years) - Squats, Deadlifts, Bench Press (flat & incline/decline), Shruggs (dumbbells and barbell), pushups/pullups (grip variations) and T-bar rows.
If I had to go with only 6 exercises I would probably go for the following. 1. Squat (although I hate them) 2. Barbell Bench Press 3. Lat Pulldown (since I am to heavy for unassisted pull ups) 4. Seated Cable Row or Chest Supported Rows 5. Barbell Curls (preferably with a Curl Bar) 6. Dumbell Shoulder Press
I love the one arm standing kettlebell overhead press, I also do the front squat, bent over rows with kettlebell, narrow grip pullups, bardips and trapbar deadlifts
I’d like to argue FOR the incline sit-up - doesn’t even have to be steep- because of exactly what Jeff said. I’m an airline pilot so I sit a lot- a lot of my workout is about unwinding that. I think a lot of people who sit too much at work can benefit from this. Working my hip flexors is really important. They can get really turned off doing what I do. Why would I want to avoid that just so I can isolate abs a little more?. I want my hip flexors and abs to work together. And I want the time efficiency of working them together. The unintended consequence is just important for me as an ex basketball player who dealt with a lot of ankle turns when I was young. Being feet locked and knee locked also gives me a really great smash on my calves and soleus (think extended foam rolling). This has been one of my best cures for the plantar fasciitis I can get. I have a real hard time loosening the calves any other way. The fact that my abs aren’t isolated as much is ok bc honestly- the core is engaged in every other compound exercise I do. I’d also put the back raise on a back raise bench in for the same reasons. The low back work is important but it’s also about the quad smash and how that helps my mobility. Let me know what you think
Kudos to you for doing this without PEDS. I don't have much respect for people who use PEDS and claim to be experts in muscle building. If they were experts they wouldn't need the chemicals. The real experts are the ones who do it without PEDS,.. congrats to you. I've never tried them either, not even creatine,... the most I've ever done is taking 2 or 3 multivitamins each day and protein powder and didn't even do protein powder in my thirties when I could bench 405.. I just ate a lot more protein at breakfast (3 or 4 eggs and a chop steak) and other meals, while watching carbs (cut out all bread) did the trick,.. But I did tons of reps to failure. I'm currently retired so have time to work out more,.. and have built a decent home gym in my garage, but when I was in my 40's working 12 hours per day 6 days per week,.. I had very little time to work out,.. but I was still pretty extra extraordinarially ripped and would get complimented all of the time on my physique. My routine was,.. Upper body on day 1, Lower body day 2, take a day off and then repeat. There was no set Monday, Tuesday, Wednesday schedule to do this or that,.. it was strictly upper, lower, rest, upper. lower,.. repeat regardless of the day of the week. I only used body weight,. and ate a low carb high protein grease free diet,.. so body fat was pretty low,. but body weight was about 200 to 210,.. and I'm 6'-3". Upper body work out - Set 1 - Inclined push ups to 100,.. that is I put my feet on a bed and my hands on the ground I could do about 65 push ups,.. with a wide spacing to get a good stretch, I'd rest for 15 to 30 seconds and get another 20 to 25 wide space, for the remaining 15 or 20 to get to 100,.. I'd do close spacing almost diamond pushups for the triceps. This worked obviously mid and upper pecs,. which were most of the comments I received, delts and some traps, as well as triceps. As soon as I got 100 push ups I'd go to my pull up bar slightly wide grip and do 25 to 30 pull ups,.. but as I raised my body in a controlled fashion to the bar I would raise my legs to the 90 degree position. My bar was attached to the rafters by ropes,. so that the bar would swing and adjust to counter my center of gravity movement,.. which I think makes it more difficult than a fixed bar)) This took care of back, biceps to some degree and abs. There were times during the day when I was just sitting around and my abs would go into a cramp or charlie horse I'd repeat this in set 2 & 3,.. and although I may have gotten fewer initial reps on pushups before the first rest,.. the total had to be 100,.. so this made the number of subsets increase with each set. Same for the pull ups,. I had to get 30 reps total. Because my schedule was always tight,.. I was always rushed to try to do this whole work out in about 30 minutes. Lower body was just 2 sets of body weight lunges alternating legs for 120 total reps (or 60 reps per leg) without stopping. I'd take a 5 minute break between sets because the 120 rep set was pretty taxing on the lungs. This was a lot easier getting done in the 30 minute window. Probably took 15 to 20 minutes max. Bottom line i guess if i could only do 6,.. my golden 6 would be- Day 1 French Curls first to focus on triceps/arms and lats. Prefer a curling bar on a horizontal bench with full extension from the 45 plates beginning on the floor and touching the floor each rep. Incline bench/push ups (hits mid and upper pecs and front delts and some traps and tric's) Day 2 Lunges stepping up on a stable bench as opposed to touching a knee to the ground, weighted with weights hung on a waste belt (easier on the back than squats) Standing Calf Raises,... one leg at a time if unweighted,.. 2 legs if weighted but weights held in a dead lift position. I use my machine bench press with the bar positioned as low as it will go with toe end of the foot on 2x4's laid on the flat. Day 3 Pull ups (hits lats, biceps, and some rear delts if you curl your legs up and lean back,.. and even some triceps on a close grip. Preacher Curls Rest 1 day Repeat
Sitting down while executing the behind the back barbell press would better than standing. I'll try it soon, but the Overhead Press has been one of my favorites for a while, not to mention the less strain you get from it. Thanks, Jeff!
warm up, bicycle crunches and high knees.. maybe 10 to 20 reps. then squats, preferably ass to grass.. Push-Ups, bent over rows, overhead press, deadlift .. and add some side lat raises and bent over reverse flyes for some shoulders. most people seem to have trouble developing shoulder mass. this is a simple full body workout that anybody can do at home if they have no equipment and they cannot do pull-ups yet. A pair of moderate dumbbells are enough, or just put some sand in some old laundry detergent containers to use as dumbbells. also some tiny dumbbells for the side lat raises and reverse flyes.. as those usually don't need much weight at all. Rep range around 5 to 12 reps.. I like to get more intensity on the bent over rows. One set per exercise is probably plenty for most people if they are going to do it everyday. or can go a bit more intense and more volume but then take 2 days rest to recover.. ultimately people need to feel out how they are feeling and of course write down the results to keep track of progress
Bulgarian Squats Bicep curls Pull up Skull crusher - without crushing your skull Arnold shoulder press - throw that one in there Incline dumbell bench press
I'm pretty well aligned with Jeff. My six would be: 1. Supported Bulgarian Split Squat (my right knee's bad) 2. Bench Press 3. Pull-ups 4. DB Seated Shoulder Press 5. Chin-ups (slowly down and not till dead-hang keeping tension throughout the exorcise) 6. Sumo Dead-lift / Hanging Leg Raises with a twist (if abs need be in the list)
My "Copper 6" Squat/Bulgarian Squat, Deficit Pushup(lack a bench plus I feel it more in the chest) Overhead press, lateral/front raises, lat pulldown, Curls. I use resistance bands and 20lb dumbbells. Been at it for 6 weeks. Very small newbie gains. 51, don't want to tear anything by going too heavy, too soon.
For strength and hypertrophy: Deadlift, Bulgarian split squat, incline DB bench, pull-up, db shoulder press, bent over row For athleticism: ….not sure. I’m trying to figure that out. Anti-rotational core move, swinging a sledge hammer overhead, bounding, broad jump, sprint, lateral bounding?
I believe that the Golden six should properly be replaced with the magnificent seven. This would consist of your golden six, plus lying tricep extensions. For the same reason that curls must be added to the pull-ups, hitting the triceps this way, even though you’re doing bench movement is important. YES, this is a great video!
I do a 6 exercise workout routine, but I have 2 split routines - routine A is - Deadlift, leg press, barbell bench press, barbell/dumbbell/preacher curls, tricep cable pulldowns/dips/french presses, dumbbell shoulder presses. Routine B - Squat, lat pulldowns/bent over rows, dumbbell bench press, rest same as routine A. All exercises are 1 warm-up set followed by 3x10 reps. I don't aim for specific numbers, but I'm currently doing full body weight on deadlift and squat, double body weight on leg press, 2/3 body weight on bench press (I have a really weak chest), 1/2 body weight on the rest. So my routine includes, Deadlift, Squat, bench press, a form of barbell/dumbbell curl, a tricep exercise and a shoulder exercise.
1. Dumbbell incline bench press, everyone seems to lack upper chest development and hits front delts 2. Bulgarian Split squat, too much risk for lower back injuries/pain for heavier barbell squats 3. Weighted Chin-up, hits two birds with one stone, lats and biceps 4. Deadlift 5. Some form of lateral raise, since incline press also hits front delts a decent amount, don't need an overhead press 6. Incline bench tricep skullcrushers, the best tricep exercise ever, make sure to keep tension on the triceps the whole time and go behind the head on the eccentric for greater stretch
Squat, BB row, BB bench press, , BB Curl, , Dead Lift Lying Tricep Ext, Maybe shoulder laterals. Depends what gear you have a- a pull up also very good.
Hi Jeff! So, my burning question does not pertain to this video, but rather something I've been trying to understand more and more about for quite a while now (several years). Withe training for Plyometrics, should they, A. Be done on their own day? B. Before strength/hypertrophy training? Or C. After strength/hypertrophy training? I'm curious as I have read extensively about PAP training (post activation potentiation). Also, would Plyometrics not just increase hypertrophy as well, considering they are explosive movements that would recruit fast twitch fibers? Please let me know. A video on this from you would be incredible. Cheers. P.s. My golden 6? 1. Bulgarian split squats. 2. Barbell hip thrust (or kettlebell swings). 3. Slight incline dumbell bench. 4. Weighted pull-ups just outside shoulder width (overhand grip). 5. Push press. 6. Barbell curls.
Arnold's way for situps engaging the hip flexors would be ideal for runner though, but strictly for weightlifting and muscle growth then yes I would go with what you about hooking your feet and pulling down. Great video!!
I reintroduced the BTN press just over a year ago having abandoned it in the early 00's as I was scare mongered into thinking it was 'bad' for the shoulders. Since reintroducing it all my shoulder issues have gone away and my shoulders feel the best they have felt since my early 20's (im 46) which incidentally was when I was last doing the BTN press. I now have more mobility and flexibility in my shoulders again
@@TrevorHamberger Since I stopped doing it around 2002 it would cause me pain. my shoulders would hurt just seeing someone do anything behind the neck. When I reintroduced it I did such at first out of curiosity and more as a type of rehab. I started with just a stick pushing it as far back behind my neck as possible (which wasnt far as struggled to get it behind my head. I just slowly in that limited range of motion started pressing it and found rep after rep my shoulders felt looser and the range of motion improved and it no longer felt uncomfortable or painful. My shoulders felt 'fixed' over night, especially my right shoulder which for many years had a weird 'impingment' type issue where id have to get it into a certain position to even press anything in front of me From there on I went from a stick to just a light 1 inch thick bar then eventually adding weights but keeping the reps in the 14-18 rep range
Love the golden 6, who can truly argue with Arnold unless youre Ronnie Coleman? My golden 6 would be, based on the realization Im getting older but still want to be able to lift into my 70s. 1. Incline Press (either BB or DB) 2. BB Rows (over or under) hand all is good 3. Front or Goblet Squats 4. DB Curls (21's preferably) 5. Superset Chin ups / Dips 6. Military Press (Front ) I like whats left of my shoulders , behind the neck will destroy them.
For me it's all barbell exercises, which easily allow progressive overload (5 lbs increments), and I use a combination of heavy sets of 5 and singles. 1. Squats, 2. Deadlifts, 3. Bench Press, 4. Overhead Press, 5. Barbell Rows, 6. Chinups
For my golden 6: bench press, Deadlift, squats, OH press, biceps curls and BB row. Many people, even beyond novice lifters, struggle with pull-ups. BB row is something anyone can do at the weight they can control. Progressing to pull-ups is great, but BB row allows them to go heavy (for them) while building up to 8-12 rep sets on pull-ups.
My golden 6 are broken down into an upper body day and a lower body day. The lower body day is high barbell squat a deadlift into RDL and waited step-ups 10 set of 10 it was the finishing burnout of weighted toe raises 4 90 seconds. For my upper body day it's a bench press, landmine rows in the overhead prize in front of my face not behind my head. 10 sets of 10 each in 48 finishing burnout reciprocating bicep curls for 60 seconds. My workout split is lower body day upper body day stretch rest and recovery and repeat.
I think that if you can ONLY have 6 exercises then all of them should be compound exercise sequences for at least one set or two. like a lower weight squat where you also do calf raises (perfect for your warm up squats) Combine curls with overhead presses. Things of that nature...
1. Pull ups (back) nothing wrong with using assisted pull up/chin up machine. 2. chin ups (biceps) nothing wrong with using assisted pull up/chin up machine. 3. landmine 180s (core/entire upper body) 4. Incline bench (chest) 5. Overhead barbell press (shoulders) 6. Leg Press For overhead barbell press and incline bench - pause at the bottom for 1 second to eliminate recoil cheating and bouncing it off your chest. This will cut your bench max by a lot and make it much more difficult. Great way to save your joints pain and punishment while maximizing muscle activation. For chin ups and pull ups - go all the way down until you’re vertically hanging arms fully extended and then go back up. For leg press, don’t end the rep by locking and/or pausing at the top for even a millisecond, keep the motion going at all times. Makes it much harder. I would put a EZ bar curl on here as honorable mention but ONLY with a very slow eccentric going down. Going down is just as important as going up. No better way to get shredded while staying healthy as well. Your goal should be to maximize muscle activation and growth, not maximize the weight you’re putting up to look cool, only to unnecessarily put muscles and joints you’re not looking to activate in dangerous positions. For many of us, we’re going to be lifting for much of our lives and many decades to come. Consider your lifting career one giant session at the gym. So don’t burn out so much in one day that you’re not going to be able to lift properly the next day/week/month/year. So many of us get to their 30’s and 40’s and later regret the way we lifted in our 20’s and wish we hadn’t of gone so hard. Pace yourself! You’re going to be lifting for many years!! (Hopefully!) For those of you have plateaued, you don’t need drastically change things up, just perform the same exercises but switch up your grip, range of motion, and pace. It’ll feel like an entirely different exercise and you’ll get those DOMS again with newfound growth on the way!
Great video, Jeff! My top6 for general strength and transferability to other disciplines would be 1) squat, 2) deadlift, 3) overhead press, 4) bench/dips (depending on what you want - dips for me), 5) pullups, and 6) L-sits. Then, since deadlifts are so heavy on the nervous system, I'd mix it with power cleans since that's the #1 exercise to work on explosivity.
For a long time my basic work out was squat & deadlift, bench & bent over row, overhead press & pullups. Varied weights and reps, variation like RDL or dumbbell versus barbell, and sometimes supersetting the three pairings.
I made an attachment for my landmine for doing squats and it better than regular squats for me..its takes low back out of the equation and i can go to complete failure with zero chance of injury...i started training consistently in mid 70s..😊
I like the inclusion of deadlift. I also would consider some type of back row to hit mid back as we only saw lats here on the pull-up (also complimented by some free bicep work). Also want to note that adding a drop set to any of these makes it that much more elite 😄
My Golden 6 Squat Deadlift Seated Row Shoulder Press Barbell Row Pulldown With special mention for a Leg Press, just because I've always been strong at them.
“FAST ACTION” Q&A* - Leave your most burning question about this video or any other training, PT or nutrition question within the first 2 hours of this video’s release (AS A SEPARATE COMMENT!!) and I will pick 8 to get a detailed reply from me right here in the comments. Answers will be posted within the first 24-48 hours of you leaving the question. Good luck!
Best foods for fat loss and muscle growth at the same time?
In the situation of a caloric deficit, and not necessarily hitting protein goals, how effective is protein timing to help stave off the consequences of not getting adequate protein?
What is the best supplement routine to use for a beginner?
Best program for an individual seeking to join law enforfement.
Bodyweight/Band/ Home for neck training ?
My Homegym Golden Six!
Vert Push: DB OHP
Vert Pull: (Weighted) Pullup
Horizontal Push: DB Bench Press
Horizontal Pull: DB Row
Hinge: DB RDL
Squat: DB Bulgarian Split Squat
Solid workout
@@jasonmendoza1fucking solid workout
thats how we should be thinking of workouts - planes of movement
vert push
vert pull
horiz push
horiz pull
lower push
lower pull
it also makes for great protagonist-antagonist supersets or alternating sets.
My golden six:
Squat: Bulgarian Split Squat
Hinge: Barbell Hip Thrust
Vertical Pull: Pullups (Weighted)
Horizontal Pull: Dumbell Rows
Vertical Push: Dumbell Overhead Press
Horizontal Push: Dumbell Bench Press
0:30 Squat
1:50 Bench Press
4:25 Pullup
6:25 BTN Press
8:10 Curl
10:00 Situp
11:05 Jeff's 6
12:15 Arnold workout
Working for free again. Jeff take you on a date yet? 😂
@@b-rare bar king for free again. Daddy take you on a walk yet? 😂
@@LittleBpaulmuller-Owners have you ever looked at your own profile? It’s so creepy !!! You’re like one of those people who kills people in real life and hides the body in the lake. I get those vibes . Lmao wild “dog cum” profile pic. Unbelievably uncomfortable thinking what human is behind that . It’s very wild
@@b-rare poor kid doesn't recognize it's your mother in the pic.
@@LittleBpaulmuller-Owners mom jokes wow 1972 over here. fuck youre a winner
i appreciate how carefully you choose your words - very specific and intentional ALWAYS. can tell you mean EXACTLY what you say b/c you took that extra time to be intentional (even more impressive b/c your rate of speech is relatively fast). very rare among YT content creators and the public in general...one of the main reasons I subscribe.
I second that. Jeff’s precision is very appreciated by me it’s helping me learn a lot
I agree, but it's ironic you say that because I think he's switched the title of this video 3 times lol
We may consider that being iterative precision @@birdman4birdlegs
Love the lectures on body parts and most effective approaches to muscle groups. I am 64 and rehabbing a shoulder that has bone spurs in it so gentle is the word. I watched the ab program you put together last night and am thinking I should start on that as I have turned into a “slumpy shoulder” guy at some point and did not realize it until 8 or 9 months ago. I am a bit burnt out but not finished rebuilding. Thanks for this and the other lectures you have done. 👍
Little tip for you, as somebody who has suffered through a major shoulder injury - look after your elbows. Typically the elbow ligaments will kick in to compensate for shoulder instability and can cause nasty things like chronic tennis elbow. Look up elbow rehab movements and include them as an ongoing concern 👍
Thanks, Jeff, for continuing to support us and encourage us to recognize the value of not only old-school lifting but also adjusting to new information and personal differences. I look forward to benefiting more in the new year. Happy Holidays and an amazing next year.
My Routines
Bench, Deadlifts, Rows from ground, Standing Overhead shoulder press strict, Low Bar Squats, Neck extension. I never cared about Pull-ups. I want thickness and dense mass. Everyone is different and have routines that work best for you. This helped me add quality mass.
Squat, Pullup/Chinup, BenchPress, DIPS, ,Deadlift,Overheadpress
I left dips out of mine because it messes with my hands but I love that a slight tilt can work your triceps or chest like no other.
@@muxz Messed with my hands as well until I started to use fat gripz, better for wrists and overall better control
Perfect list right here! Plus so many variations of these can be done to accommodate different people’s situations and/or to mix things up a bit for safety and continued improved results.
I don’t deadlift. Never have and never will. Everything else I definitely say is a must
Dips hurt my sternum so bad. Idk why. It sucks because I used to love them
I’d add the Barbell row to this. Great stuff as always Jeff!
9:25 insane definition 👏
He maintains it year around.
I was shocked. He's like Bruce Lee. Such a tiny frame that you cant tell he has any muscularity when wearing clothes.
Very similar golden six to this, but I like to throw in some more dynamic movements rather than strict heavy weight - just works best for me.
1 - Squat variation - I like leg press with a deep low end
2 - Chest - big fan of wide range of motion machine fly. Set it like you're doing rear flys - all the way back - but then do one arm at a time from as far back as you can go all the way in front
3 - Pulling - I suck at pull ups, so I'll go with a single arm cable pulldown. Like the single side work so that there's no compensating from one side to the other
4 - Overhead - I kind of combine 4 and 6 in this one. For my overhead work, I like dynamism so I combine a hinging movement with my overhead. Often kettlebell clean and press. Sometimes with a dumbbell from the floor. Every now and then, even with a barbell clean and press. Slightly lower weight for this than some may use as I like to go floor right up to collarbone and then press.
5 - Barbell curl, cable straight bar curl from low or preacher curl. Mix it up
6 - Covered to an extent with 4 when using the kettlebell. On days where its not a Kettlebell clean/press - I like to do heavy club inside and outside mills. Monster core firing at the same time as getting the shoulders moving through rotations that are often neglected with traditional weightlifting.
Great content! It's just that I need to listen to it in 0.75 speed to grasp all the info shared so quickly.
Been going gym 5 days a week for 2 years, I'm 45.
Body fat is around 12% and my arms are 17" I've tweaked and changed so many times, I'm definitely still learning, my nutrition is almost on point besides the cheating on weekends, ultimately landed on
Legs
Chest
Shoulders
Back
Arms
Day off
Day off
The legs allows the upper body to have an extra day off, workouts are around 25-28 sets, unless someone comes with me who wants more, I add abs and Bulgarian bag uphill walks at the end of each workout, plus I stretch with a band before I start anything.
If I had to pick six then I'd say.
Barbell bench press with my bodyweight
95-100kg 3x10
EZ bar curls (wide grip / no cheat) 40kg 3x10
Skull crushers (to the head not over)
50kg 3x10
High incline barbell chest press
3x10 80-90kg
Seated vertical dumbbell shoulder press.
3x10 2x40kg
45 degree leg press machine, variable foot positions.
3x12 280-350kg pyramid
But tbh I'd never do this workout, I like to hit each muscle group hard on that day, then allow a group which will have minimal secondaries, so chest wouldn't come before arms as my tris could be fatigued from the day before and I wouldn't have back with shoulders as there's a bunch of secondaries there too.
The way I have it now at the moment at least is working for me, guess time will tell.
Love your vids Jeff 💪🏼
My big six for ankylosing spondylitis
1. Leg press or split squat
2. Floor press
3. Lat pull down (shoulder width grip)
4. shoulder press (neutral grip)
5. bicep curls
6. Knee raises (hanging)
my golden 6:
1. incline dumbbell bench press
2. cable bicep curl (can be rope or straight bar
3. weighted dips (can hit chest shoulders and triceps)
4. cable lateral raise
5. bulgarian split squat
6. weighted pull up
As someone who is Arnold's height (6'2" with a 34 inch inseam), I can verify it's really, REALLY rough on the knees to squat ass-to-grass (aka "hamstrings-to-calves") with super-heavy weight! I avoided squats for 47 years due to having scoliosis and mistakenly believing squats and deadlifts would worsen my condition. As a late bloomer, it's nice to know the greatest lifter of all time was not going as deep as possible and still got insane results! 💪
Yes! If deep squats hurt one's knees they can get the same muscle coverage with this:
1. Quads - shallow squats
2. Hamstrings and glutes - RDL + deadlifts (replace with sumo deadlifts if easier on knees)
Remember, he got insane results because he was on steroids just like Jeff (Athlean X).
If depth in squats is an issue - you're using too much weight (crazy thought, I know). I think people have a misconception that it's weak knees or tendons that limit their range in the squats - because they don't like to admit that it's weak quads. Adding depth to a squat is the same as adding weight. And trading one for the other is fine, I'm not hating on people using more weight than they can handle and calling it 'partial reps' or whatever, realistically you'll get similar results. I do think that going deeper has that extra 'functional/mobility' aspect to it, on balance. If you can hold a deep squat - you've always got somewhere to sit.
For abs, I think the Hollow Body Crunch is an absolute killer. Situps are the worst, they even hurt your spine as well. Most people should stay away from situps, as they wouldn't know how to modify it, to take its full benefit.
Continue the 10 min muscle series... You recently uploaded it regarding biceps only... Do for shoulders, glutes, triceps plz
It's not like he has like 1000 series already about every single muscle on the channel 😂
@@Voidermusic yep! I know but that one hit differently & was effective when you've less time to hit every part of the bicep.
His other 6 min intense series is also elite but not for regular use.
Can you make a video about Mike Mentzer?
Life is in the details . My post would be too long addressing all of Jeff’s caveats. I’ll do one. In Arnold’s day, we would mix wide stance squats with narrow. Our assumptions were: wide squats, big butt, narrow squats quads. In his critique of shallow squats, Arnie’s doing the narrow version. Thanks for your video. 👍🏽
1. Barbell Back Squat / Front Squat
2. Barbell RDL / Barbell Deadlift
3. Barbell Bent Over Row / Single Arm Dumbell Row
4. Barbell Flat Bench / Incline Dumbell Press
5. Seated Barbell Overhead Press / DB Lateral Raise
6. Weighted Pull Up / Chin Up
Thanks for your context 👍
My 6 Golden workouts are:
1. Pushups (weighted) & Handstand push-ups
2. Pullups (weighted)
3. Dips (weighted)
4. Squat or Pistol squat
5. Deadlift
6. Benchpress
Waht do you think?
Best regards from Germany
I do them like this Monday: Bench, Toe-2-Bar/Knee-2-Elbow, Squat, Pull up. Friday: OH Press, Pull up, Dead Lift, Toe-2-Bar/Knee-2-Elbow. I do then in a circuit, 3 warmup/activation circuits, then a 3 Wendler 5-3-1 circuits (at least for the barbell work). I throw in some face pulls and calf/tib raises in the circuits too.
Arnold talks a lot about how the chest stretch created his big chest, but he did overstretch it especially when he did bench flys. now he has shoulder problems. Jeff has said many times that the bench fly could be hazardous to the shoulders.
Yeah he tore it twice doing Bench fly, the problem isn't the movement, it's the lack of safety net to prevent overextension.
So do floor flys or add chairs next to you to catch the dbs if bench fly
The real problem is going too heavy and resting at the top. At 69, I still over-stretch my flies, but never go over 35lbs or touch at the top for 12 reps
@@RobFlo101 Keep pressing the dbs into each other using overcoming isometric, instead of resting then.
Honestly Arnold can consider himself lucky that he's alive, let alone walking and talking with the intensity he trained at while having steroids coming out of his ears for decades.
I agree...I also have shoulder pain,but not sure if working out caused it of the physical labor jobs I did...
1. DB Incline bench
2. Lat prayer
3. Leaning lateral raise
4. Chest supported row
5. Bulgarian split squat
6. RDL
Wow, Jeff this is one of your best video's to date.
1) Quadriceps curls;
2) Inclined calf pull;
3) Overhead lats press;
4) Lower back rollout;
5) Forearm rises;
6) Feet facepulls.
Pull over is overlooked exercise by many athletes. I think it is one of the most underrated exercise.
And overpowered
True. I like the pull over machine. I can hit my pecs and lats depending on how you do the movement. Hits that outer mid pec
Absolutely, it's able to correct and repair postural issues (some of which are caused by other exercises), improves grip strength (which helps other exercises), as well as being great for shoulder and spinal health. If you had such poor posture that reduced your height, the height can potentially partially be regained from hanging exercises.
I've done a number of the paid athlete next programs. Jeff always incorporates things like pullovers in his workout plans after you've already been spent from Main exercises. He's brilliant at programming. He always mixes in progressive advancement opportunities with the proper structure of a workout and the proper selection and timing of different exercises. I'm constantly amazed that he's able to come up with the combinations and unique variations of hold times and all sorts of other manipulations to create a brilliant workout.
useless
Dumbell Bench Press
Dumbell Overhead Press
Barbell Preecher Curl
Weighted (dumbell) Lunge
Rear Delt Cable Raise OR Seated Row
Barbell Lying Tricep Extension
Another great video. Thanks for sharing!
1) Squat 4x10
2) Incline Bench Press dumbel 4x10
3) Romanian deathlift 2x6
4)dumbbell military press 4*10
4) Chin-Ups 3xMax
5)Abs Crunch 3xMax
Here's my version.
Later some shnges. For example, hands -> leave the deadlift and take the biceps or extensor to the program, etc.
1) dumbell curl
2) dumbell overhead press
3) dumbell Rows
4) dumbell bench press
5) dumbell upright row
6) dips
Thanks. My Golden SIx would include: 1. Lateral Raises; 2. Incline Dumbbell Press; 3. Preacher curls; 4. Squats; 5. Skull Crushers & 6. Lat pull downs
As a 54 year old master swimmer who hits the weight room 1-2 times per week to support 3-4 swimming sessions, the golden 6 will be
1. Front squats (barbell and kettlebell)
2. Kettlebell swings (explosive work that targets the hamstrings)
3. Rows (to counteract forward posture )
4. Bottom up kettlebell press (as an overhead athlete you need to limit overhead work in the weight room)
5 narrow grip push-ups
6. Outward rotations (rotator-cuff work is a must for swimmers)
These 6 excercises does not target hypertrophy. Instead, they will make you stronger and help you to stay injury free in the pool. Mix in some core work, additional biceps curls and triceps presses and periodize over the year. It has worked well for me over the years.🎉
I think this video obviously focuses on hypertrophy.
It does. Nowdays Jeffs focus is more on hypertrophy. But where he really shines is how strength training can, and should, support and make athletes better and more resilient in their sport. Love his broad approach. He is not a oneyed cyclop!
Great video and insight into the Arnold way. Totally agree on the deadlift replacement. Like all your minor adjustments. Gonna do mine in a few hours.
Something I really appreciate about watching Jeff lift is even when he's lifting weight that I have to assume is fairly light for him, his face shows he's putting effort into the lift. Like his mind-muscle connection is so good that he maximizes the effort put in to each rep, so that even if he was doing 60 lb ez-bar curls with relatively fresh biceps, he'd be maximizing the effort he puts into each rep.
As I'm getting close to 70yrs old, my "Golden six" includes waking up every morning where I'm still breathing. Thats 2, the other 4 vary depending on which body part isn't hurting.
study shows 70 yrs old who lifts can be as strong as the average 30 yr
LMAO you're a joke bro@@discodan1592
What's the point of this comment.
@@themercedestraveler9566 you'll understand in 40yrs buddy
@@discodan1592 Cool. Something to work for. I'm still coming back from 3 spine & 2 shoulder surgeries 25yrs ago, kept me in bed for years. 2 steps forward, then either 3 or 1 step back depending. It's been a LONG recovery.
My golden six:
Reverse grip flat bench.
Pull ups.
Heavy walking lunges.
Rdls.
BB curls
Shoulder press.
My golden six (unchanged for years) - Squats, Deadlifts, Bench Press (flat & incline/decline), Shruggs (dumbbells and barbell), pushups/pullups (grip variations) and T-bar rows.
Db incline chest press, chin up, db shoulder press, db split squat, dips, bb curls - notable mention of floor flyes, pushups, reverse grip bicep pull downs, dead lifts, bd shoulder lat raises,
Mine is front squats,Incline chest press,arnold shoulder press,underhand bentover rows,twisting bicep curls and straight leg situps
My golden 6:
Incline dumbell bench
Overhead dumbell press
Barbell row
Weigthed pull ups
Barbell curl
Bulgarian split squats
If I had to go with only 6 exercises I would probably go for the following.
1. Squat (although I hate them)
2. Barbell Bench Press
3. Lat Pulldown (since I am to heavy for unassisted pull ups)
4. Seated Cable Row or Chest Supported Rows
5. Barbell Curls (preferably with a Curl Bar)
6. Dumbell Shoulder Press
1) Front/back squat,
2) Deadlift,
3) pull up/down,
4) dumbbell bench,
5) dumbell row,
6) dumbell seated press
FRONT Squat
Flat bench press
military press (dumbbells)
Standard deadlift
Bent over rows
Straight barbell curl
I love the one arm standing kettlebell overhead press, I also do the front squat, bent over rows with kettlebell, narrow grip pullups, bardips and trapbar deadlifts
I’d like to argue FOR the incline sit-up - doesn’t even have to be steep- because of exactly what Jeff said. I’m an airline pilot so I sit a lot- a lot of my workout is about unwinding that. I think a lot of people who sit too much at work can benefit from this.
Working my hip flexors is really important. They can get really turned off doing what I do. Why would I want to avoid that just so I can isolate abs a little more?. I want my hip flexors and abs to work together. And I want the time efficiency of working them together.
The unintended consequence is just important for me as an ex basketball player who dealt with a lot of ankle turns when I was young.
Being feet locked and knee locked also gives me a really great smash on my calves and soleus (think extended foam rolling). This has been one of my best cures for the plantar fasciitis I can get. I have a real hard time loosening the calves any other way.
The fact that my abs aren’t isolated as much is ok bc honestly- the core is engaged in every other compound exercise I do.
I’d also put the back raise on a back raise bench in for the same reasons. The low back work is important but it’s also about the quad smash and how that helps my mobility.
Let me know what you think
0:30 barbell squat
1:50 wide grip bench press
4:15 chin ups
6:40 BTN press
8:30 barbell curl
10:10 sit ups
12:13 routine
Bench dumbbell press
Shoulder press
Lat pulldown
Weighted row
Squat
Situps
1. Pullup
2. Dips
3. Squat (Pistol squat, Barbell, lunges, etc)
4. Deadlift
5. Leg raises
6. Military Press
Kudos to you for doing this without PEDS. I don't have much respect for people who use PEDS and claim to be experts in muscle building. If they were experts they wouldn't need the chemicals.
The real experts are the ones who do it without PEDS,.. congrats to you.
I've never tried them either, not even creatine,... the most I've ever done is taking 2 or 3 multivitamins each day and protein powder and didn't even do protein powder in my thirties when I could bench 405.. I just ate a lot more protein at breakfast (3 or 4 eggs and a chop steak) and other meals, while watching carbs (cut out all bread) did the trick,.. But I did tons of reps to failure.
I'm currently retired so have time to work out more,.. and have built a decent home gym in my garage, but when I was in my 40's working 12 hours per day 6 days per week,.. I had very little time to work out,.. but I was still pretty extra extraordinarially ripped and would get complimented all of the time on my physique.
My routine was,..
Upper body on day 1,
Lower body day 2,
take a day off and
then repeat.
There was no set Monday, Tuesday, Wednesday schedule to do this or that,.. it was strictly upper, lower, rest, upper. lower,.. repeat regardless of the day of the week.
I only used body weight,. and ate a low carb high protein grease free diet,.. so body fat was pretty low,. but body weight was about 200 to 210,.. and I'm 6'-3".
Upper body work out -
Set 1 -
Inclined push ups to 100,..
that is I put my feet on a bed and my hands on the ground
I could do about 65 push ups,.. with a wide spacing to get a good stretch,
I'd rest for 15 to 30 seconds and get another 20 to 25 wide space,
for the remaining 15 or 20 to get to 100,.. I'd do close spacing almost diamond pushups for the triceps.
This worked obviously mid and upper pecs,. which were most of the comments I received, delts and some traps, as well as triceps.
As soon as I got 100 push ups I'd go to my pull up bar slightly wide grip and do 25 to 30 pull ups,..
but as I raised my body in a controlled fashion to the bar I would raise my legs to the 90 degree position.
My bar was attached to the rafters by ropes,. so that the bar would swing and adjust to counter my center of gravity movement,.. which I think makes it more difficult than a fixed bar))
This took care of back, biceps to some degree and abs.
There were times during the day when I was just sitting around and my abs would go into a cramp or charlie horse
I'd repeat this in set 2 & 3,.. and although I may have gotten fewer initial reps on pushups before the first rest,.. the total had to be 100,.. so this made the number of subsets increase with each set.
Same for the pull ups,. I had to get 30 reps total.
Because my schedule was always tight,.. I was always rushed to try to do this whole work out in about 30 minutes.
Lower body was just 2 sets of body weight lunges alternating legs for 120 total reps (or 60 reps per leg) without stopping.
I'd take a 5 minute break between sets because the 120 rep set was pretty taxing on the lungs.
This was a lot easier getting done in the 30 minute window. Probably took 15 to 20 minutes max.
Bottom line i guess if i could only do 6,.. my golden 6 would be-
Day 1
French Curls first to focus on triceps/arms and lats. Prefer a curling bar on a horizontal bench with full extension from the 45 plates beginning on the floor and touching the floor each rep.
Incline bench/push ups (hits mid and upper pecs and front delts and some traps and tric's)
Day 2
Lunges stepping up on a stable bench as opposed to touching a knee to the ground, weighted with weights hung on a waste belt (easier on the back than squats)
Standing Calf Raises,... one leg at a time if unweighted,.. 2 legs if weighted but weights held in a dead lift position. I use my machine bench press with the bar positioned as low as it will go with toe end of the foot on 2x4's laid on the flat.
Day 3
Pull ups (hits lats, biceps, and some rear delts if you curl your legs up and lean back,.. and even some triceps on a close grip.
Preacher Curls
Rest 1 day
Repeat
1. Squats, 2. Kettlebell Swings, 3. Ab Roller Wheel 4. Hanging Leg Raises, 5.Overhead Tricep with dumbbells in each hand, 6. Alternating Bicep Curls.
Sitting down while executing the behind the back barbell press would better than standing. I'll try it soon, but the Overhead Press has been one of my favorites for a while, not to mention the less strain you get from it. Thanks, Jeff!
Deadlift, Benchpress, Overhead Press, Dip, Pull Up, Bizeps Curl - I love that workout. It's pretty taxing though with heavier weights.
warm up, bicycle crunches and high knees.. maybe 10 to 20 reps. then squats, preferably ass to grass.. Push-Ups, bent over rows, overhead press, deadlift .. and add some side lat raises and bent over reverse flyes for some shoulders. most people seem to have trouble developing shoulder mass. this is a simple full body workout that anybody can do at home if they have no equipment and they cannot do pull-ups yet. A pair of moderate dumbbells are enough, or just put some sand in some old laundry detergent containers to use as dumbbells. also some tiny dumbbells for the side lat raises and reverse flyes.. as those usually don't need much weight at all. Rep range around 5 to 12 reps.. I like to get more intensity on the bent over rows. One set per exercise is probably plenty for most people if they are going to do it everyday. or can go a bit more intense and more volume but then take 2 days rest to recover.. ultimately people need to feel out how they are feeling and of course write down the results to keep track of progress
Bulgarian Squats
Bicep curls
Pull up
Skull crusher - without crushing your skull
Arnold shoulder press - throw that one in there
Incline dumbell bench press
I'm pretty well aligned with Jeff. My six would be:
1. Supported Bulgarian Split Squat (my right knee's bad)
2. Bench Press
3. Pull-ups
4. DB Seated Shoulder Press
5. Chin-ups (slowly down and not till dead-hang keeping tension throughout the exorcise)
6. Sumo Dead-lift / Hanging Leg Raises with a twist (if abs need be in the list)
My "Copper 6" Squat/Bulgarian Squat, Deficit Pushup(lack a bench plus I feel it more in the chest) Overhead press, lateral/front raises, lat pulldown, Curls. I use resistance bands and 20lb dumbbells. Been at it for 6 weeks. Very small newbie gains. 51, don't want to tear anything by going too heavy, too soon.
For strength and hypertrophy: Deadlift, Bulgarian split squat, incline DB bench, pull-up, db shoulder press, bent over row
For athleticism:
….not sure. I’m trying to figure that out.
Anti-rotational core move, swinging a sledge hammer overhead, bounding, broad jump, sprint, lateral bounding?
I believe that the Golden six should properly be replaced with the magnificent seven. This would consist of your golden six, plus lying tricep extensions. For the same reason that curls must be added to the pull-ups, hitting the triceps this way, even though you’re doing bench movement is important. YES, this is a great video!
1. Squats
2. Bench press dumbbell
3. One arm DB row
4. Db curls
5. Barbell calf raises
6. Leg curls
Incline dumbbell press, weighted walking lunges, pulley/dumbbell row, RDL, starfish situps, cable punch.
I do a 6 exercise workout routine, but I have 2 split routines - routine A is - Deadlift, leg press, barbell bench press, barbell/dumbbell/preacher curls, tricep cable pulldowns/dips/french presses, dumbbell shoulder presses. Routine B - Squat, lat pulldowns/bent over rows, dumbbell bench press, rest same as routine A. All exercises are 1 warm-up set followed by 3x10 reps. I don't aim for specific numbers, but I'm currently doing full body weight on deadlift and squat, double body weight on leg press, 2/3 body weight on bench press (I have a really weak chest), 1/2 body weight on the rest.
So my routine includes, Deadlift, Squat, bench press, a form of barbell/dumbbell curl, a tricep exercise and a shoulder exercise.
Bulgarian split squat
Pullups
Suitcase deadlift
Bench press
Dumbbell press
Preacher curl
High bar squat, sumo deadlift, barbell shoulder press, deficit push up w/ a 5 second hold, dips, and mid range pull ups and incline dumbbell press!✊
1. Dumbbell incline bench press, everyone seems to lack upper chest development and hits front delts
2. Bulgarian Split squat, too much risk for lower back injuries/pain for heavier barbell squats
3. Weighted Chin-up, hits two birds with one stone, lats and biceps
4. Deadlift
5. Some form of lateral raise, since incline press also hits front delts a decent amount, don't need an overhead press
6. Incline bench tricep skullcrushers, the best tricep exercise ever, make sure to keep tension on the triceps the whole time and go behind the head on the eccentric for greater stretch
Squat, BB row, BB bench press, , BB Curl, , Dead Lift Lying Tricep Ext, Maybe shoulder laterals. Depends what gear you have a- a pull up also very good.
Love the clean and press with dumbbells
Hi Jeff! So, my burning question does not pertain to this video, but rather something I've been trying to understand more and more about for quite a while now (several years). Withe training for Plyometrics, should they, A. Be done on their own day? B. Before strength/hypertrophy training? Or C. After strength/hypertrophy training? I'm curious as I have read extensively about PAP training (post activation potentiation). Also, would Plyometrics not just increase hypertrophy as well, considering they are explosive movements that would recruit fast twitch fibers? Please let me know. A video on this from you would be incredible. Cheers.
P.s. My golden 6?
1. Bulgarian split squats.
2. Barbell hip thrust (or kettlebell swings).
3. Slight incline dumbell bench.
4. Weighted pull-ups just outside shoulder width (overhand grip).
5. Push press.
6. Barbell curls.
His weights, his body. What a legend 💪🏽
My G6: Incline barbell bench press, Front Barbell Squat, pull ups, Spider Curl, face pull, back extensión.
1. Overhead Press - slightly wider grip
2. Full ROM Squats
3. Close Grip Pin Press
4. Weighted Chin-ups
5. Hyperextensions - Weighted
6 Face Pulls Y Raises
Arnold's way for situps engaging the hip flexors would be ideal for runner though, but strictly for weightlifting and muscle growth then yes I would go with what you about hooking your feet and pulling down. Great video!!
I reintroduced the BTN press just over a year ago having abandoned it in the early 00's as I was scare mongered into thinking it was 'bad' for the shoulders.
Since reintroducing it all my shoulder issues have gone away and my shoulders feel the best they have felt since my early 20's (im 46) which incidentally was when I was last doing the BTN press. I now have more mobility and flexibility in my shoulders again
If I do it it causes me pain. So I figured it's based on body type who it works for
@@TrevorHamberger Since I stopped doing it around 2002 it would cause me pain. my shoulders would hurt just seeing someone do anything behind the neck.
When I reintroduced it I did such at first out of curiosity and more as a type of rehab. I started with just a stick pushing it as far back behind my neck as possible (which wasnt far as struggled to get it behind my head.
I just slowly in that limited range of motion started pressing it and found rep after rep my shoulders felt looser and the range of motion improved and it no longer felt uncomfortable or painful.
My shoulders felt 'fixed' over night, especially my right shoulder which for many years had a weird 'impingment' type issue where id have to get it into a certain position to even press anything in front of me
From there on I went from a stick to just a light 1 inch thick bar then eventually adding weights but keeping the reps in the 14-18 rep range
Love the golden 6, who can truly argue with Arnold unless youre Ronnie Coleman? My golden 6 would be, based on the realization Im getting older but still want to be able to lift into my 70s.
1. Incline Press (either BB or DB)
2. BB Rows (over or under) hand all is good
3. Front or Goblet Squats
4. DB Curls (21's preferably)
5. Superset Chin ups / Dips
6. Military Press (Front ) I like whats left of my shoulders , behind the neck will destroy them.
1. Bulgarian Split Squat
2. Dead lift
3. Incline Dumbell Bench
4. Pull ups
5. Weighted Dips
6. Ez bar curls
Jeff you are a genius and I love watching your videos
Well presented; thank you for sharing.
Golden 9: horizontal press and pull, vertical press and pull, hip hinge, squat variation, bicep, tricep, ghr
Bonus- calfs and forearms
For me it's all barbell exercises, which easily allow progressive overload (5 lbs increments), and I use a combination of heavy sets of 5 and singles. 1. Squats, 2. Deadlifts, 3. Bench Press, 4. Overhead Press, 5. Barbell Rows, 6. Chinups
For my golden 6: bench press, Deadlift, squats, OH press, biceps curls and BB row. Many people, even beyond novice lifters, struggle with pull-ups. BB row is something anyone can do at the weight they can control. Progressing to pull-ups is great, but BB row allows them to go heavy (for them) while building up to 8-12 rep sets on pull-ups.
My golden 6?
Squat,
Chin up
Dumbell bench press
Bent over row
Hip thrusts
Deadlift
My golden 6 are broken down into an upper body day and a lower body day. The lower body day is high barbell squat a deadlift into RDL and waited step-ups 10 set of 10 it was the finishing burnout of weighted toe raises 4 90 seconds. For my upper body day it's a bench press, landmine rows in the overhead prize in front of my face not behind my head. 10 sets of 10 each in 48 finishing burnout reciprocating bicep curls for 60 seconds. My workout split is lower body day upper body day stretch rest and recovery and repeat.
Yep. Love 5/6. Definitely switching sit-ups out with a deadlift.
I think that if you can ONLY have 6 exercises then all of them should be compound exercise sequences for at least one set or two. like a lower weight squat where you also do calf raises (perfect for your warm up squats) Combine curls with overhead presses. Things of that nature...
1. Pull ups (back) nothing wrong with using assisted pull up/chin up machine.
2. chin ups (biceps) nothing wrong with using assisted pull up/chin up machine.
3. landmine 180s (core/entire upper body)
4. Incline bench (chest)
5. Overhead barbell press (shoulders)
6. Leg Press
For overhead barbell press and incline bench - pause at the bottom for 1 second to eliminate recoil cheating and bouncing it off your chest. This will cut your bench max by a lot and make it much more difficult. Great way to save your joints pain and punishment while maximizing muscle activation.
For chin ups and pull ups - go all the way down until you’re vertically hanging arms fully extended and then go back up.
For leg press, don’t end the rep by locking and/or pausing at the top for even a millisecond, keep the motion going at all times. Makes it much harder.
I would put a EZ bar curl on here as honorable mention but ONLY with a very slow eccentric going down. Going down is just as important as going up.
No better way to get shredded while staying healthy as well. Your goal should be to maximize muscle activation and growth, not maximize the weight you’re putting up to look cool, only to unnecessarily put muscles and joints you’re not looking to activate in dangerous positions.
For many of us, we’re going to be lifting for much of our lives and many decades to come. Consider your lifting career one giant session at the gym. So don’t burn out so much in one day that you’re not going to be able to lift properly the next day/week/month/year. So many of us get to their 30’s and 40’s and later regret the way we lifted in our 20’s and wish we hadn’t of gone so hard. Pace yourself! You’re going to be lifting for many years!! (Hopefully!)
For those of you have plateaued, you don’t need drastically change things up, just perform the same exercises but switch up your grip, range of motion, and pace. It’ll feel like an entirely different exercise and you’ll get those DOMS again with newfound growth on the way!
Best exercises to help us with indoor climbing? Grip exercises? Pull ups? Facepulls? Pistol squats?
Great video, Jeff! My top6 for general strength and transferability to other disciplines would be
1) squat,
2) deadlift,
3) overhead press,
4) bench/dips (depending on what you want - dips for me),
5) pullups, and
6) L-sits.
Then, since deadlifts are so heavy on the nervous system, I'd mix it with power cleans since that's the #1 exercise to work on explosivity.
Dumbbell bench press
OH shoulder press
Trapbar deadlift
Squat
Pullups
Tricep dips
Yep, Arnold was gifted, and someone knew what exercise for him to do to keep him going.
I admire his dedication to his craft, but anyone who uses banned substances to get ahead is a cheater.
Literally every bodybuilder are on steroids so are they all cheaters? @@TCB1935
@@TCB1935good thing they weren't banned at the time
@@TCB1935 bro has a lot to learn it appears
@@ChrisPBacon9 I think you get my meaning.
Thank you. Brilliant, I am 62 and have to do assisted pull ups
Squat, Bench press, Deficit deadlift, 1-arm cable Lat pulls, E-Z bar curl, Triceps dumbbell extension.
For a long time my basic work out was squat & deadlift, bench & bent over row, overhead press & pullups. Varied weights and reps, variation like RDL or dumbbell versus barbell, and sometimes supersetting the three pairings.
I made an attachment for my landmine for doing squats and it better than regular squats for me..its takes low back out of the equation and i can go to complete failure with zero chance of injury...i started training consistently in mid 70s..😊
My golden six exercises for the gym: Squat, Deadlift Bench-press, OHP (Overhead-press), Weighted chin-up & Bent-over row. Does anyone agree?
Squat
Deadlift
Bench press
Overhead press
Pull ups
Rows
Lunges, t-bar rows, chin up, incline press, deadlift, vertical leg raises.
Brilliant, Jeff. Thanks.
I like the inclusion of deadlift. I also would consider some type of back row to hit mid back as we only saw lats here on the pull-up (also complimented by some free bicep work).
Also want to note that adding a drop set to any of these makes it that much more elite 😄
My Golden 6
Squat
Deadlift
Seated Row
Shoulder Press
Barbell Row
Pulldown
With special mention for a Leg Press, just because I've always been strong at them.