Depends on the equipment you have at home but if it’s mainly body weight exercises then: 1) Push Ups 2) Pull Ups 3) Squats 4) Lunges 5) Dips 6) Chin Ups
To be precise, you actually need only one exercise to build muscle mass and it can be pretty much anything if you just stay within somewhat reasonable rep range and the relative effort is high enough. Now, if you actually aim to maximize your muscle grow in all of the large muscle groups somewhat equally (which I assume the title actually tries to imply), it is in fact a good practise to think about a little bit, even if you might risk overcomplicating things. Yes, amongst infinite other possibilities, having only 7 different heavy compound exercises (as suggested in the video) is one approach to induce muscle growth that can be expected to work. However, there are several reasons to assume (suboptimal stimulus to fatigue ratio, relatively high injury risk to name a few) that it is not ideal way of training if your goal is solely to maximize muscle growth. So rather than being lazy and trying to avoid thinking about it by oversimplify the process, I would encourage anyone interested in maximizing their muscle growth to use atleast a little time to look into it. There definately are several things to consider.
That’s true, and my intention with this video is to help any beginners joining the gym or to clarify to any gym goers that it’s best to not overcomplicate the process of working out. The compound lifts mentioned are the main exercises you’ll need to build muscle and strength in the gym, and everything else is a bonus to help supplement your compound lifts.
Fair point! The benefit you get from pull ups over lat pull downs is that it’s a functional movement, and it can be progressively overloaded with a weight belt. But for simplicity in adding weight to the exercise, you’re absolutely correct, lat pull downs are one of the staple pull movements.
1) Barbell SQUATS.
2) Deadlift.
3) Bench Press.
4) Pull Ups.
5) Overhead Press.
6) Barbell Row.
7) Dips.
👍👍
@@WhiteboardFitness what about home workout? I dont have anything for all of this
Depends on the equipment you have at home but if it’s mainly body weight exercises then:
1) Push Ups
2) Pull Ups
3) Squats
4) Lunges
5) Dips
6) Chin Ups
oh wow only 39 subs, 40 now.
great video
Thanks a lot!!
To be precise, you actually need only one exercise to build muscle mass and it can be pretty much anything if you just stay within somewhat reasonable rep range and the relative effort is high enough. Now, if you actually aim to maximize your muscle grow in all of the large muscle groups somewhat equally (which I assume the title actually tries to imply), it is in fact a good practise to think about a little bit, even if you might risk overcomplicating things. Yes, amongst infinite other possibilities, having only 7 different heavy compound exercises (as suggested in the video) is one approach to induce muscle growth that can be expected to work. However, there are several reasons to assume (suboptimal stimulus to fatigue ratio, relatively high injury risk to name a few) that it is not ideal way of training if your goal is solely to maximize muscle growth. So rather than being lazy and trying to avoid thinking about it by oversimplify the process, I would encourage anyone interested in maximizing their muscle growth to use atleast a little time to look into it. There definately are several things to consider.
That’s true, and my intention with this video is to help any beginners joining the gym or to clarify to any gym goers that it’s best to not overcomplicate the process of working out.
The compound lifts mentioned are the main exercises you’ll need to build muscle and strength in the gym, and everything else is a bonus to help supplement your compound lifts.
Pull ups are kinda slow progress. Lat pulldowns should be staple of every workout.
Fair point! The benefit you get from pull ups over lat pull downs is that it’s a functional movement, and it can be progressively overloaded with a weight belt.
But for simplicity in adding weight to the exercise, you’re absolutely correct, lat pull downs are one of the staple pull movements.
Lol