5 Exercises You NEED To Build Muscle
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- Опубликовано: 25 окт 2024
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Technically speaking if your goal was to maximize hypertophy 100% and you could determine that a specific movement was the absolute BEST possible option for a given muscle... I suppose that'd be a "must" for you.
But in practical terms - as long as you're training sufficiently hard and progressively on exercises where the targeted muscle is getting close (or all the way) to failure - then there are no individual exercises you absolutely HAVE to do.
General movement patterns sure, but not any one variation of those patterns.
There's a lot of talk about "optimal" exercises on social media these days, and I'm part of that too as I do post certain exercise variations/form tips to help you get the most from your training.
But also remember that exercise effectiveness operates on a spectrum - it's not this black and white thing of "you must use THIS optimized version or you won't get results".
Yes, there ARE certain lifts that genuinely are garbage, but once you get up into the realm of exercises that are "pretty good"... the difference between "pretty good" and "optimal" probably won't be too significant in the long term.
This is especially true depending on your goals.
If like most people here (including myself) you're a recreational lifter who takes their training reasonably seriously but not THAT seriously to where every 0.01% of progress is considered critical... then you really don't need to obsess too much about getting things "perfect".
Trying to do so could even work against you if it means performing a bunch of stuff you hate doing or that is highly inconvenient.
Again, context is key here. Just remember that:
Exercise effectiveness is shades of gray rather than black and white.
The difference between "pretty good" and "optimal" is probably not as big as you think.
Enjoyment is a factor to consider for the sake of long term adherence.
How specific you NEED to be with your exercises depends on your individual goals.
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Ahhhh I knew it! When I read the headline I thought “This isn’t really Sean Naleeanyj of him”
I was guessing deadlift, squat, chest press, pullups and remmebered i was watching sean
The title is just savage mockery
He had us in the first half, not gonna lie
Lmao
Perfection on the last name spelling 👌 🥂
So technically speaking if your goal was to maximize hypertrophy 100% and you could determine that a specific movement was the absolute BEST possible option for a given muscle... I suppose that'd be a "must" for you.
But in practical terms - as long as you're training sufficiently hard and progressively on exercises where the targeted muscle is getting close (or all the way) to failure - then there are no individual exercises you absolutely HAVE to do.
General movement patterns sure, but not any one variation of those patterns.
There's a lot of talk about "optimal" exercises on social media these days, and I'm part of that too as I do post certain exercise variations/form tips to help you get the most from your training.
But also remember that exercise effectiveness operates on a spectrum - it's not this black and white thing of "you must use THIS optimized version or you won't get results".
Yes, there ARE certain lifts that genuinely are garbage, but once you get up into the realm of exercises that are "pretty good"... the difference between "pretty good" and "optimal" probably won't be too significant in the long term.
This is especially true depending on your goals.
If like most people here (including myself) you're a recreational lifter who takes their training reasonably seriously but not THAT seriously to where every 0.01% of progress is considered critical... then you really don't need to obsess too much about getting things "perfect".
Trying to do so could even work against you if it means performing a bunch of stuff you hate or that is highly inconvenient.
Again, context is key here. Just remember that:
- Exercise effectiveness is shades of gray rather than black and white.
- The difference between "pretty good" and "optimal" is probably not as big as you think in the long run.
- Enjoyment is a factor to consider for the sake of maximizing long term adherence.
- How specific you NEED to be with your exercises depends on your individual physique goals.
Enjoyment is a key word, Mr. Sean, well said.
I feel like there aren’t must do exercises but if people train a certain area it’s important to address different parts. Like some people who train legs only do their quads and not their hamstrings
Does mind muscle connection matter that much?
Love doing dumbbell Romanian deadlifts. The best hammies workout. He's right though. Just do any workout to almost failure. It works and I have increased in size more that way, than working out 4-5 times a week on the same groups. Currently working out 3 times a week and love it. Let your muscle recover.
And this is why I'm subbed to your channel. Keep spreading the word
We need more fitness influencers like you in this world
Honestly, we only need Sean. But I hear ya, brother!
Sean natty
@@BestuffMis he really?
@@Wins7YT oath, lifetime natty
@@BestuffM dang that’s impressive also thanks for replying.
i love this man bro. Straight to the point, no BS
I'll follow the first step.
*Flails insanely
After returning to the gym from months of break, due to moving homes, getting COVID, etc., I overtrained and injured my biceps to the point where I couldn’t extend my arms fully for a week after (even when I tried my hardest to). I’ve definitely learned the importance of safe training from this experience and I appreciate you spreading the word, Sean!
covid really messes you up. I had covid twice now and they made me weak for weeks. Take it slowly bro. Hope you recover soon
@@ManoloRibera070 I appreciate it, bro!
As long as it is not some fancy, new, out-of-the-box exercise, it will most likely work. Calisthenics athletes look impressive without ever touching a weight. There is no must-do exercise.
Fancy excercises can work too. And old, trusted and simple excercises might not be very good for you.
@@RoeeNegbyDaHot yeah fancy exercises might work a little bit but i can tell you some of them are a waste of time and actually the most jacked guys in the gym mostly perform classic excercises such as deadlifts, curls, bench press, push ups, pull ups and they are not dancing around in the gym.
@@lovelesslunatic7948 yes but it still depends on your goals. Do you wanna be super jacked Or strong and lean? I think alot of guys nowadays want big muscles but not sacrificing too much movement, speed, or flexibility. Some guys are so jacked they can't reach there back lmao like not ever guy wants that if he isnt in a competition of some sort.
I can finally "the targeted muscle" 225, feels good man
Couldn't agree with this more, there will still be some people finding a way to argue it in the comments tho.
Breathing is a pretty vital one
@@newmoonwithface true but I sense a smartarse
Amen. I always thought that I needed to squat to get big legs when I first started and I don’t even like squats. Years later, I still got big legs without them.
i avoid squats, dont wanna get injured haha ill take the long road if its safer
@@Dnite13 u dont need to lift heavy to do squats though, and squats are one of the most beneficial exercises out there
@@tiznaeshnishto2584 i know, its just my preference, and i run alot so my knees kinda hurt when squating
Live forever Sean!!! 🦾
I remember this guy at my gym who would always snap something when he squatted weight and complained about the pain it caused him, so I asked him why he didn't just do leg press instead. He gave me some pseudo-scientific answer about the biomechanics of squats and optimal gains. Years later he barely comes to the gym and his legs still look equally skinny as before. I wonder why...
well that's just on him and not on the exercise itself..
This guy really be cleaning up all the mess created by the fitness industry till now
Thank you Sean, I'm so freaking tired of all these people telling you you need this exercise och you absolutely must have this in your program or you are not gonna get the gains you want.
Do the exercises that you enjoy!
You are right Sean
Thank you Sean. I was diagnosed with Ehlers-Danlos Syndrome years ago and have modified my weight training to align with this disorder’s restrictions on my joints to prevent dislocations. This means more machines with support and less free weights. I get some guff at the gym for this, and it’s good to hear a professional such as you give this advice.
I Love YOU, MAN! Your no "bs" content really helps in getting my mental ready with facts when I started my workout journey last november
Thanks man for every great advice
Sean's writing is insightful, for the long run.
You almost made me panic there for a second Sean. I agree with you and I'm shocked how this is not common sense for anyone who went to the gym. Some fitness influencers are disgusting.
It also helps you sticking with the gym. You do what you like, you keep coming back. You do it over and over, you get better at it, you increase the weight, some rest in-between, repeat. Easy formula for muscle growth that 95% of fitness influencers miss.
This is the absolute best NO BS RUclips channel I've seen in the fitness industry and Sean you're a gem for us ❤
KNEW IT
Thank you
Well said, Sean👌
Love the content Sean. I have watched your videos. And I agree with a big point you had before. You said many people over think their workout. And that the best workout to do, is the one you can safely while constantly focusing on progressive overload.
So about 3 months ago I went back to the basics. Admittedly I love full body workouts. So I’ve been doing the big 5 lifts (squats, deadlifts, bench press, shoulder press, pull/chin up) 3 days a week. Switching squats and deadlifts on alternating days. Never doing them on the same days. And I have to tell you it’s allowed me to stay consistent. Has also allowed me to get stronger in just 3 months. I’ve fallen in love with this basic full body style of training and definitely plan to continue to train this way.
I like this guy! Best advice
I love that you keep it real bro!!!
Can you do a video on push-ups please, and there benefits for not only chest but other body areas? Core etc
Looking shredded Sean ❤
I copied every workout and will paste it in the gym today. Thank you
I like how real you are
Dude. You’re the fitness advice I’ve been looking for. This is really no bs lol
That's exactly what i was expecting when i read the title
This is why I love Sean’s content
True no BS advice
Sean is the most legit fitness personality ive never heard a lie come out of his mouth
Were similar in the fact that we both suggest which ever helps that individual succeed to their own specific needs/ways
When you gon hit 2 Million bruh, u easily became the only fitness influencer I watch now
Just finished my 5 sets of Whichever Movements, the pump is unreal 🔥🔥🔥
Yeah, I trust you lots which is why I've subscribed. You don't talk bullshit and it's all right to the point information, thanks for the help 👍 just starting my fitness journey
Good work sean 👏
You had me pausing at the start listing the five being mostly compound lifts
6. One you enjoy so you have a higher change to stay consistent
With regards to all other 5 of course
Indeed 🗿
Bench press
Over head press
Bent over row
Squat
Deadlift
Extra burn out dips and pull ups
Cutting through the bs. Love it man. Keep it up. I've made fantastic gains recently listening to you and a guy named Max E. whom I cannot remember the last name of.
I agree with this, I love squats but when I switch to hack squats I just saw way better results
Totally agree
Bro doesn't miss with the deadpan sarcasm
❤ no BS and always succinct 🙏
Chad sean has ascended😎☀️
Fair enough
1. Whichever Movement
2. Allows You To Safely Train
3. The Targeted Muscle
4. Close To Failure And
5. Bench Press
I love how you manage to use good marketing techniques and STILL provide no bs recommendation 😂
Love this guy, tired of these 'fitness guru's '
Thought you were about to finally say something that wasn't accurate... I was wrong😂
I mean, the good old school compound exercises like squat bench and deadlift are kinda good to have ngl
The workout I find the hardest but most rewarding for gains is sleeping 7-8 hours every night.
Many people discount it completely. "Why can't I make gains?" "Well, you stay out late, drink, and get 4 hours of sleep." "Nah, that can't be it."
Hey Sean ... Just a quick question ... Is feeling pain in the muscles you've worked a day later a good thing or a bad one ??
I usually only get pain when i do a new exercise. Pain is normal unless you wrecked a nerve or something
@@aldinvejzovic3782 oh I see ... Thank you so much
Do the ones you like, because that's the ones you'll be consistent with. Slowly build in the stuff you hate and the ones you're good at will be a buffer.
that and face pulls!
I need a damn short with just overhead shrugs and alternate (leaned over) shrugs because I look damn ridiculous
dont gotta do shrugs lol i dont do them
6th: You have to subscribe to Sean Nalewanyj
Sean you're a godsent to the fitness community. I know you'll probably not read this but I want to thank you. Fr thank you so much, without you I wouldn't be where I am now
I had to check if my handsfree were gone bad due to the song lmao
I hate that I now love Sean…
A couple months ago, I was trashing him saying, “here’s another fitness d bag we don’t need.”
Oh how wrong I was.
My bad brahs. My bad.
We forgive you
I'm pretty good at exercise 4 for life in general
I knew it was gonna be something like this. 🤣. Good ol' sean with the no BS
gonna remember what Jonni Shreve said
1. isolate the targeted muscle
2. Progressive overload it
3. Safety concerned
While I appreciate the message, most people watching your channel are looking for guidance, so it would really help to give people more detailed advice
Any tips on elbow tendinitis/tennis elbow
I dont want well seperated chest, 3D looking shoulders or big but and large legs if I wont be able to answer how much do I bench, squat, military press, squat or deadlift. It is not only about giving nice shape to your body, it is also about creating a good mind set. It took a year me too learn how to do a proper bench press, or squat etc. Doing pec dec will take 20 mins to learn how to do it. Do u really can compare these 2? Yes you can still do some isolated movements with machines but main plan must be freeweights. So, 1)Squat, 2)Bench Press(with DB or BB), 3) Military Press or Over Head Press 4) Deadlift(also RDL), 5) Lateral and Rear Delt Raises, 6) Pull up/Chin up, 7) Dips
also calf raises
if you don't do them, you'll be skinny forever
the calf is psychologically related to the other muscle groups in the chest, rotator cuff, abdomen, thorax, spleen, even in smooth muscle in the large intestine and the tenderloin
All true. but tbh, if u want the bare minimum that works THE ENTIRE BODY with just 5 movements, do the good old powerlifting 3 squat, bench, and deadlift, plus weighted pullups OR barbell rows, and overhead press. They fill all these criteria, by the way! =D
What about compound movements
Just love your blatant shit its awesome
Although I agree with this compounds exercises should be prioritized to get most results without living in the gym
How often should I go to failure?
Great content by the way 💪🏼
Hey Sean, in your honest opinion, what do you think of Deadlifts? Good exercises for muscle?
There are some good and fun fitness RUclipsrs. But for real no bullshit advice that isn't just out to sell you something? Always go Sean Nalewanyj.
6. curls
Wondering if somebody can give me some advice on how to maintain a good stamina while bulking I’m trying to put on some muscle for soccer season but I have a really fast metabolism
Add in 3-5 sets of fork raised and one 7-8 hour dropset of sleep and you‘re golden
Cmon man it's about working the biggest to the smallest sets of muscles. Squat bench and deadlift are the big three and they promote the most natural testosterone gains which helps with further gains and energy levels and recovery.
What does failure mean? Is that when you physically cant do the exercise anymore?
Facts
I have a question can i shape myself without any equipment? Only push up and all exercises?
6. Squats
You forgot great range of motion and the right rep speed
Yes boss
Is 500 shoulder shrugs with 30lb over the period of like half an hour fine?
Bait and switch, rinse and repeat
I am having trouble finding what type of exercises workout certain types of muscles. Can you help me find like a website that explains what different workouts the muscle you want to grow?
Summary of all youtube fitness videos
Song?
Close eyes - DVRST
I knew there was a plot twist
Question for anyone. Trying to get bigger, not in shape enough to be concerned with aesthetics. Trying to simplify my routine for bulking but isolating few things like biceps & forearms. Into a 4 day Hypertrophy/Strength split. Right now i have split between Power/Hypertrophy one each day for upper & lower. I guess the PHUL split. The big 4 compounds though aside from bench press, I only do on Power days. But i'm wondering if I should be doing Bench, Squat, Deadlift, Overhead Press twice a week and just do heavier loads less reps power days. And then I can still do those same exercises on Hypertrophy days just lighter loads more reps. And sprinkle in isolation stuff. But I wasn't sure if it makes sense To do the same compound exercises different days with different loads and reps though
What about curling oxygen? 🌬️ 💪
Hey Sean I've been seeing a lot of hate on calisthenics lately and I wanted to know if it was justified. For hypertrophy can calisthenics be as effective as weights?
No