@@dooby_dash he said any rep range but most likely 8-12 as people shout those numbers the most for mass(if this is your goal) if it's purely for strength and building strength for competitions(for example) then do 5x5 but at a really high weight
Awesome video. A lot of RUclipsrs make everything so complicated to the point that it gets overwhelming for a beginner. These are quick and easy to follow.
@@Criticalbench I don't think it's good idea to move weight from clean to back through head. That means one have same strength for squat and overhead press. second concern is while releasing, you may drop bar on floor, damaging floor. I would suggest front squat in this case. Good stuff, though!
This is how I spent my first year and a half lifting. Press, row, dead, Squat each day, 4 times a week. People try too many other isolation lifts when they just need to get stronger and bigger. Excellent advice in this video.
Day 1: Bench press / bent over row superset Close-grip press / underhand pullup superset Day 2: Squat / stiff leg deadlift superset Shoulder press / abs superset Day 3: rest Day 4 & 5: repeat days 1 and 2 above For cardio, Basketball jump shots from different spots on the court. I packed on about 10 pounds of muscle and dropped my cholesterol below 200 for the first time in years.
Just what I needed! I've been spending around 2 hours in the gym, three times a week, trying to make sure I exercise every muscle and not miss any out. I've just started and needed a quicker way to get things moving - and this is it. I can always concentrate on specifics later if I need to. Thank you very much.
@@Criticalbench hi I'm overhead pressing tomorrow I can shoulder press 10-12 reps with 30 pounds would using 40 pounds with the overhead press be safe? I've only done the regular shoulder press but I've been working on my overhead press form with the 30 pound barbell 😎👍
Dude, i found this video a few months ago and bought a rack and barbell and commented a month into keeping this routine letting you know I started. Now here i am a few more months later and i cant thank you enough ive lost so much weight and im seeing amazing results and building lots of muscle! I do this routine plus some sets of leg curls, leg extensions and sit ups and crunches 3 tines a week. Im coming off a broken bone injury from Jiu-Jitsu and this has helped so much getting me ready to return to the mats soon with lots more muscles than when i left. Cheers!
I'm surprised with some of the negative reviews. I was so impressed with the ruclips.net/user/postUgkxMwYg0MOXR4M-oGeyBsNSYe1aPOUoRH6D cage that I got the lat pulldown attachment that goes with it. It is equally outstanding. I don't have one complaint other than putting it together is a job. The instructions and packaging of the parts are very well designed and organized. Also, I stripped and damaged the pull down cable the first day, admitting it was my stupid fault, and they quickly replaced it at no charge. I'm 6'5, 280lbs and fit in the cage just fine. Glenn B
Reading this comment session made me realize that there are people in this planet who are blessed with a beautiful heart.And write such beautiful word for someone they dont even know. I pray good health and happiness for all these people who cares so so much. Just wanna say thank you to all.💜🦋
I've been doing this for a couple months, throwing in hang clean and press. Seeing my whole body getting strong and quickly. Mix it with HIIT training for cardio. Beats doing isolated lifts
@@jonathanwilson9902 depends on your goal , for muscle build would be better to separate Just to take ur breath and retain ur energy for the coming sets (and possible weight increase) for the progressive overload purpose (which is #1 most important for muscle building and for overall better performance)
@@johnrosado9245 yes, I used to always do these the moment I would wake up. Everything plus pull ups and barbell curl to work more on the biceps. Just don’t go too hard. If you must increase weight increase it in small increments. 2.5pounds each week. 💯
Such a great video by far, I m just starting working out at home and i love that you explain the alternatives for the people working at home. Keep up the great content!!
Just started at my local gym last week. Looking to get leaner and shredded. Felt a little intimidated by the weights at first and feel a little self conscious about form and starting off a lower weight. This video helped me go in tomorrow with a little more confidence. Thank you
@@Criticalbench The Overhead standing press is an excellent upper body exercise that is generally overlooked in the fitness industry. I prefer to use dumbbells, and lift the weight directly from the ground, so that I am forced to "clean" the weight.
These exercises have helped me gain lots of strength they are must do in my workouts, sometimes i do a full body split with these five exercises,along with pullups,they have helped my body composition change dramatically
Bodybuilders benefit from compound exercises like these, when more muscles are used to lift the weight, it results into more growth. I always felt that once there was a foundation of the compound movements in your program and some strength was gained, then the isolated exercises, like curls, should be thrown in to the workouts. The big lifts, however, most of the time should be emphasized.
Thanks for sharing I have learned so much here, 63 year old novice with a trap, barbell bar and 102kg of plates. I am working hard and making progresss. Once again thank you.
Thanks so much for sharing these old school barbell exercises with us all, and how you explain them all so perfectly.. I'm a old school bodybuilder, been out of training for awhile now because of different health problems, but going to start training again and these will be the ones that I'll be using.. Thanks again
I bought a whole gym for the house and i still feel like shit about myself. This video brought me up some and now i gotta keep that spark. Wish me luck
New to this channel and I like the down-to-earthness. No hyper guy being all screamy and psyched up; but a calm and sensible bloke telling you how to get some good exercise in at home. Makes sense, especially for us in Europe who are under lockdown. One tip for other people working out at home: I do bench presses on the floor and use a pair of sturdy stools (from a well known Swedish brand of flat-pack furniture...) Put them just 'above' my head and park my EZ-bar on them, then proceed as if I'm using a rack.
Nice workout!! Just wanted to perfect it a little. I am a personal trainer with 33 years of experience: the deadlifts are a great exercise for hypertrophy but are unsafe for lower spine especially if you keep increasing the weight you can easily slip, crush, a spinal disc or worse, instead do front squats and back squats, and lunges with light weight. Lifting a barbell with weights off the floor behind your neck is a huge no no it will mess up your shoulders and impinge them!! Also you forgot to mention about pull ups and chins up which work your whole upper body 132 muscles in one motion. Best muscle building exercises are: chest press, pull ups, chins up, squats, shoulder presses, lunges. Also do not listen to all these meat heads who tell you to lift heavy weights, it will get you injured and will destroy your joints. If you can’t do 12 reps the weight is too heavy.
Brave you core, wear a belt if need be. I dl double weight for low reps. Read adjust form for every rep, check in mirror. Form is key when DL heavy weight.
@@dinono10 No point to lift heavy weights unless you are getting paid millions of $$ for it. You only get 1 spine why take a chance in getting injured?? I will repeat again if you cannot perform at least 12 reps on any exercise than the weight is too heavy
@@fitnesstransformationsyste3951 what’s a perfect set and reps for a rookie, I started working out 3 or 4 weeks with dumbbells now I wanna try barbells. I’m 5’6 and weight around 160. I’m 13 and skinny fat.
I just started kickboxing at the ufc gym to lose weight and wanted to do strength training. The gym just has a barbell set up and this video is perfect for me to get my weight training in. Thank you!
Man. That shirt you are wearing really hit me. Been trying to start working out to get into shape and live a better life and especially to help with my mental health and something about that shirt just struck me. Thanks for the video.
This is the routine i used to do. Only difference was i did straight leg dead lifts instead of regular. Routine was Squat, Bench, Bent over row, Overhead press, and straight leg dead lift in that order. Think i added calf raises eventually. You can make great gains for quite awhile with that full body 2 to 3x per week routine.
@@cianduff4468 I found it. Here's a copy and paste of it. A Simple beginner's Routine You will do 3 work outs per week on non consecutive days. The first work out is your heavy work out. The second work out is your medium work out, use 10% less weight for your work sets. The final work out for the week is your lite work out, use 20% less weight. Do a lite warm up with 1/4 of your work sets weight. Do a medium warm up with 1/2 of your work sets weight. Do 2 work sets with the same weight. Choose a starting weight and start light. These are the seven exercises you will be starting with. Squats Bench Presses Bent-Over Rows Overhead Barbell Presses Stiff-Legged Deadlifts Barbell Curls Calf Raises You will be running this program on a five week cycle as follows: The first week do all 4 sets for 8 reps. The second week do all 4 sets for 9 reps. The third week do all 4 sets for 10 reps. The fourth week do all 4 sets for 11 reps. The fifth week do all 4 sets for 12 reps. If you got all of the required reps on the fifth week then increase the weight by 10% and repeat the cycle. If you didn't get all of the reps on the fifth week then repeat the cycle with the same weight. You shouldn't need more than one minute rest between the warm up sets and you shouldn't need more than one minute thirty seconds between the work sets. Do some cardio and abs work on non weight training days.
Excellent, been training at home since the start of the pandemic and only recently bought a barbell. Really appreciate that you included tips if you don’t have a rack.
This is my first time to see this video of the man to build and improve the muscles. Who talk a lot and Who teach you very well. Is just like you’re always ready to war. Keep the good work my man. God bless ya.🙏🏻✅
Thank you man. I love compound movements. They take less time. Never again will I do isolated movements. There are a couple movements I would add though I would do front raises. You just simply raise the barbell up with straight hands. Another movement I would add would add would be hip thrusters. I think bridge movements like hip thrusts or glute bridges is useful.
I bought an adjustable squat and bench rack that's supposed to arrive tomorrow; that's why I'm watching this now, want to be ready. It wasn't expensive, it's not a full cage, but it comes in one piece that can adjust at width and height and a bench can slide snugly between it.
Just got a squat rack, bench, barbell and plates and those are the exact exercises I'll be doing. Will mix it up a bit with front squats and cleans, and presses at different angles.
I started using a barbell only. Working out at home with limited weights and doing a full body 3 to 4 days a week changing the weights to dumbbells all the time increased my workout time to over 3 hours. So just using the barbell when going from squats on the rack to shoulders to incline to flat to close grip to rows to curls and on dead lift day working up to back to curls to flat bench to close grip to shoulder press sped up my workout allot.
The width of one's feet depends on how tall you are, many think they know how to do a deadlift (many run into issues with the bar hitting the knees. The explanation on how to avoid the bar hitting the knees in the deadlift part of the video should help many to understand how to achieve the perfect dead lift.
Absolutely love this breakdown! These five barbell exercises you've highlighted are truly the essentials for building muscle mass effectively. It's refreshing to see a focus on quality over quantity. Your attention to proper form and technique is spot on-safety should always come first. Thanks for sharing this valuable insight with us. Looking forward to incorporating these exercises into my routine and maximizing my gains!
While in college in the 70’s , I used to work out with 2 Italian strong guys . I never saw them do any other exercises other than these 5 . Any other exercises , like curls or triceps extensions , etc , they labeled , “ pretty boy exercises “ .
@@lorenzovonmattehorn4431 ......They both had huge arms with incredible definition! You would have thought they spent their total time in the gym doing bodybuilding arm exercises !
@@mikehodges7103 strange as compound exercises never bring the arms of naturals to their genetical potential. Escepially forearms never grow by deadlifts
started doing this today will hopefully do me good and I'll comment in a month to let you know how it's going I'm really feeling the muscles working and you explain it so easily I'm glad I found your video
Full body workout moves like clean and press, squat and press or curl and press are also very good for building muscle and losing some fat at the same time. They are also great for home workouts, plus they save time. Also u can do all these moves with 2 heavy enough dumbells as well.
I would suggest 10 reps for 3 sets; make sure to do a LIGHT warm up set first though. Also make sure to schedule in rest days to allow your muscles to recover, repair and GROW.
I didn't even watch it yet but: 1. Ohp 2. Bench Press 3. Squat 4. Deadlift/Rows 5. Bicep barbell edit: And I agree with every point. Definetly "must be" exercises to muscle build. At least in my case.
@@chrisc6015 No matter how others see you, God sees way more than what you and everyone else can see. His death and suffering was for the world and that includes you. And if you don't believe me, I can provide a verse.
Why does God need you to believe in him for him to accept you? Doesn't that seem insecure? Supposedly gave people free will, but can't accept their choices. You can't get into heaven unless you accept him. Isn't he supposed to be forgiving? Yet he seemingly holds grudges, punishes you for life choices and judges you for seemingly unimportant decisions like sexual preference. He wants faith, but punishes other religions for being faithful to different gods. He sounds like a jealous teen
this is really excellent and engaging video, I started recently body lifting, and found your video to be the best. I have a question, I feel one side of my body, more locked, less flexible, do i need to do something further to it? do these exercises help balance it?
@@Criticalbench no actually . But i am lefty , and found my left side to be more flexible or stronger, i can not explain what difference i feel exactly
Just got my home gym ready. Literally going to start this today. Going to go 4 sets of 10 reps. Two sets with just barbell. Thank you for the video sir.
So I am just starting out with weightlifting. How many reps and sets would you recommend for each exercise? I am a skinny fat 19-year-old male weighing 120 lb and height at around 5' 7''. Additionally, how many days would you recommend working out in a week? The video was very well explained and interesting btw.
💪 For 100 More Pro Bodybuilding Tips Just Like This Click Below
www.criticalbench.com/growth/pro-tips
If you didn’t have a moustache, I wouldn’t believe you Sr. lol
Nice setup! That rack is awesome... What's the name of it🤔
@@isaiahr3471 Body Solid power rack... I forget the exact model.
?? 100 is not 101. So we miss 1
Great video! I just started lifting weights my barbell is only 20 pounds but I’m still in my early teens so that should be a good starter weight.
1:42 Barbell Squat
4:26 Barbell Deadlift
5:36 Barbell Row
6:45 Barbell Shoulder Press
8:05 Barbell Bench Press
9:25 Barbell Bench Press (If no platform)
👍 good stuff!
@@Criticalbench Thank you so much for this wonderful step-by-step guide.
Five compounds
Youths only. My 75yr old father broke his hip from a dizzy spell doing squats!!!!!!!with light wts!!!!!!!
Amazing!!!
I like how he also shows variations for people working out at home.
So glad you like it, Bryll! 👍
@@Criticalbench After watching this video, I just bought a new barbell for my home workout, thanks for the video 🤩
@@alexlawrance7671 Awesome 👏
@@alexlawrance7671 n I ni I jnii
I'll ijjii
Jiojjiiiijj
@@Criticalbench ,
Possibly the most impressive part is that buddy talked through the whole five exercises without taking a break. Now that’s some breath control!
Indeed!
@@Criticalbench p0
How many reps should I do
@@dooby_dash he said any rep range but most likely 8-12 as people shout those numbers the most for mass(if this is your goal) if it's purely for strength and building strength for competitions(for example) then do 5x5 but at a really high weight
It’s called fake weights for video purposes I think
Awesome video. A lot of RUclipsrs make everything so complicated to the point that it gets overwhelming for a beginner. These are quick and easy to follow.
Awesome! Glad you liked it!
I’m so glad he showed how to do it if we didn’t have the rack!!!
You're welcome
@@Criticalbench I don't think it's good idea to move weight from clean to back through head. That means one have same strength for squat and overhead press. second concern is while releasing, you may drop bar on floor, damaging floor. I would suggest front squat in this case. Good stuff, though!
Oh let me guess:
Bench press
Squat
Deadlift
Overhead press
Row
The formula has never changed. People just gotta do it.
👍 you bet!
@@Criticalbench so what about power clean is that a good one to add?
@@pylescott3405 Absolutely yes great lift to add into that mix but it is a little bit more technical which usually scare some people off LOL.
@@pylescott3405 its a full body movement so u can do it in any day
This is how I spent my first year and a half lifting. Press, row, dead, Squat each day, 4 times a week. People try too many other isolation lifts when they just need to get stronger and bigger. Excellent advice in this video.
Oh yes! Keep training hard buddy 💪
Day 1:
Bench press / bent over row superset
Close-grip press / underhand pullup superset
Day 2:
Squat / stiff leg deadlift superset
Shoulder press / abs superset
Day 3: rest
Day 4 & 5: repeat days 1 and 2 above
For cardio, Basketball jump shots from different spots on the court.
I packed on about 10 pounds of muscle and dropped my cholesterol below 200 for the first time in years.
Just what I needed! I've been spending around 2 hours in the gym, three times a week, trying to make sure I exercise every muscle and not miss any out. I've just started and needed a quicker way to get things moving - and this is it. I can always concentrate on specifics later if I need to. Thank you very much.
This is a lot of bang for your buck. 👊💪
This is literally the stronglifts 5x5 program. Add in push ups and dips for accessories and you cant go wrong
@@Criticalbench hi I'm overhead pressing tomorrow I can shoulder press 10-12 reps with 30 pounds would using 40 pounds with the overhead press be safe? I've only done the regular shoulder press but I've been working on my overhead press form with the 30 pound barbell 😎👍
you just needed compound exercises for anyone wondering what an exercise that works out multiple muscle groups is called
@@jalapeno_m Thank you!
Dude, i found this video a few months ago and bought a rack and barbell and commented a month into keeping this routine letting you know I started. Now here i am a few more months later and i cant thank you enough ive lost so much weight and im seeing amazing results and building lots of muscle! I do this routine plus some sets of leg curls, leg extensions and sit ups and crunches 3 tines a week. Im coming off a broken bone injury from Jiu-Jitsu and this has helped so much getting me ready to return to the mats soon with lots more muscles than when i left.
Cheers!
That's amazing, we love to hear success stories, keep working, never stop, don't settle. Stay well 💪
I'm surprised with some of the negative reviews. I was so impressed with the ruclips.net/user/postUgkxMwYg0MOXR4M-oGeyBsNSYe1aPOUoRH6D cage that I got the lat pulldown attachment that goes with it. It is equally outstanding. I don't have one complaint other than putting it together is a job. The instructions and packaging of the parts are very well designed and organized. Also, I stripped and damaged the pull down cable the first day, admitting it was my stupid fault, and they quickly replaced it at no charge. I'm 6'5, 280lbs and fit in the cage just fine. Glenn B
Reading this comment session made me realize that there are people in this planet who are blessed with a beautiful heart.And write such beautiful word for someone they dont even know. I pray good health and happiness for all these people who cares so so much. Just wanna say thank you to all.💜🦋
Lovely
Freddie Mercury coaching barbell lifts!
😂
Who wants to live forever!
@@haydenandkellypayne304 ...who wants to lift forever! :p
We are the champions my friend!
More like a learner Sgt Slaughter!
I've been doing this for a couple months, throwing in hang clean and press. Seeing my whole body getting strong and quickly. Mix it with HIIT training for cardio. Beats doing isolated lifts
Awesome!
If I could only do one excersize for the rest of my life the hang clean and press would be it
Did you do it as a barbell complex or separated?
@@jonathanwilson9902 depends on your goal , for muscle build would be better to separate
Just to take ur breath and retain ur energy for the coming sets (and possible weight increase) for the progressive overload purpose (which is #1 most important for muscle building and for overall better performance)
did you do it daily?
I just finished this exercise 3 sets of 12 reps! Hats off to you , it's a really great pump. Goodnight Muscle Friends! 🏋️♂️💪
Great job!
Would this be an every day work out? Say 3set 12 reps each exercise daily?
@@johnrosado9245 yes, I used to always do these the moment I would wake up. Everything plus pull ups and barbell curl to work more on the biceps. Just don’t go too hard. If you must increase weight increase it in small increments. 2.5pounds each week. 💯
@@tr1pl3_t94 sounds pretty legit man good luck with the gains
Do you do the whole routine a day or different parts per day? Like lets say, chest today then shoulders and arms the next? @@tr1pl3_t94
Let me guess:
* Bench Press
* Squat
* Deadlift
* Overhead Press
* Bent Over Row
Nope he did five variations of calves
Nop he did 5 variations of neck
I really appreciate how well these are explained. Great job explaining the moves for people at the gym or at home. 🙂
You're so welcome! It's our pleasure to make things easy and convenient.
Such a great video by far, I m just starting working out at home and i love that you explain the alternatives for the people working at home. Keep up the great content!!
You're so welcome!
Just started at my local gym last week. Looking to get leaner and shredded.
Felt a little intimidated by the weights at first and feel a little self conscious about form and starting off a lower weight. This video helped me go in tomorrow with a little more confidence. Thank you
You’re welcome!
I'm in the same boat, just started. I feel like I can do it because you said you did..
thanks.
2:30 Breathe in on the way down, up on the way out
That’s right! Exhale on exertion. Thanks for supporting the channel.
👍👍 good stuff!
I'm getting back to the gym, and we'll be doing all five exercises to start my way to feel better and put on some muscle. Thanks for this video.
Awesome! Let us know how it goes buddy 😎
@@Criticalbench The Overhead standing press is an excellent upper body exercise that is generally overlooked in the fitness industry. I prefer to use dumbbells, and lift the weight directly from the ground, so that I am forced to "clean" the weight.
🔝🔝🔝
These exercises have helped me gain lots of strength they are must do in my workouts, sometimes i do a full body split with these five exercises,along with pullups,they have helped my body composition change dramatically
did you also get bigger?
Awesome. ❤ I’ve just started lifting at home and needed a routine…and this was it. 🔥
Love to hear it! Thanks for joining us, get after it! 💪
This is what I do:
A:
* Barbell Squat 4
* Back Extension 4
* Pull-Up 4
* Seated Low Row 4
* Barbell Bench Press 4
* Barbell Shoulder Press 3
* Lying Dumbbell Tricep 3
* Dumbbell Bicep Curl 3
B:
* Barbell Lunge 4
* Barbell Deadlift 4
* Barbell Row 4
* Lat Pulldown 4
* Dumbbell Incline Press 4
* Dumbbell Shoulder Press 3
* Dip 3
* Barbell Bicep Curl 3
Awesome! Thanks for supporting the channel!
Bodybuilders benefit from compound exercises like these, when more muscles are used to lift the weight, it results into more growth. I always felt that once there was a foundation of the compound movements in your program and some strength was gained, then the isolated exercises, like curls, should be thrown in to the workouts. The big lifts, however, most of the time should be emphasized.
Thanks for commenting
@@Criticalbench How many days should I do this workout..?Can you give me a routine?
Thanks for sharing I have learned so much here, 63 year old novice with a trap, barbell bar and 102kg of plates. I am working hard and making progresss. Once again thank you.
Love to hear it, keep working!
Thanks so much for sharing these old school barbell exercises with us all, and how you explain them all so perfectly.. I'm a old school bodybuilder, been out of training for awhile now because of different health problems, but going to start training again and these will be the ones that I'll be using.. Thanks again
You are very welcome!
1. Curl
2. Preacher curl
3. Reverse curl
4. Drag curl
5. Spider curl
bröther
👍 good stuff!
All in the safety of a squat rack.
@@serbishop 2 squat racks- I go lighter weight on the reverse curls and sometimes like to superset.
I bought a whole gym for the house and i still feel like shit about myself. This video brought me up some and now i gotta keep that spark. Wish me luck
Good luck 👍🏻🍀 😉
Bro stop flexing, meanwhile i can't even afford a dumbbell
1) Squat
2) Deadlift
3) Bent-over Row
4) Incline Bench Press
5) Clean and Press
👌
New to this channel and I like the down-to-earthness. No hyper guy being all screamy and psyched up; but a calm and sensible bloke telling you how to get some good exercise in at home. Makes sense, especially for us in Europe who are under lockdown.
One tip for other people working out at home: I do bench presses on the floor and use a pair of sturdy stools (from a well known Swedish brand of flat-pack furniture...) Put them just 'above' my head and park my EZ-bar on them, then proceed as if I'm using a rack.
👍 Thank you, that’s very kind. We do our best!
Nice workout!! Just wanted to perfect it a little. I am a personal trainer with 33 years of experience: the deadlifts are a great exercise for hypertrophy but are unsafe for lower spine especially if you keep increasing the weight you can easily slip, crush, a spinal disc or worse, instead do front squats and back squats, and lunges with light weight. Lifting a barbell with weights off the floor behind your neck is a huge no no it will mess up your shoulders and impinge them!! Also you forgot to mention about pull ups and chins up which work your whole upper body 132 muscles in one motion. Best muscle building exercises are: chest press, pull ups, chins up, squats, shoulder presses, lunges. Also do not listen to all these meat heads who tell you to lift heavy weights, it will get you injured and will destroy your joints. If you can’t do 12 reps the weight is too heavy.
Thanks for your feedback
Brave you core, wear a belt if need be. I dl double weight for low reps. Read adjust form for every rep, check in mirror. Form is key when DL heavy weight.
@@dinono10
No point to lift heavy weights unless you are getting paid millions of $$ for it. You only get 1 spine why take a chance in getting injured?? I will repeat again if you cannot perform at least 12 reps on any exercise than the weight is too heavy
@@fitnesstransformationsyste3951 what’s a perfect set and reps for a rookie, I started working out 3 or 4 weeks with dumbbells now I wanna try barbells. I’m 5’6 and weight around 160. I’m 13 and skinny fat.
@@fitnesstransformationsyste3951 I’m also trying to bulk up and I’ve recently take MuscleTech protein shakes
I just got my first barbell and started working out at home. Thank you so much!
That's so great to hear! We're excited to hear more about your fitness journey as you move forward 👍
Same I got A good deal 2 20lb dumbbells and 1 100lb barbell for 40$
Brilliant 🤩 really needed this today! 💪🏋️♂️
I just started kickboxing at the ufc gym to lose weight and wanted to do strength training. The gym just has a barbell set up and this video is perfect for me to get my weight training in. Thank you!
You're welcome, Brandon!
A.
1:42 Barbell Squat
5:36 Barbell Row
8:05 Barbell Bench Press
B.
?:?? Barbell Squat
6:45 Barbell Shoulder Press
4:26 Barbell Deadlift
👍 good stuff! thank you for watching!
Great explanation on form and which muscles are activated, I’m fairly new to weightlifting. I’m 61yrs trying to keep/grow my muscle mass. Thx
Amazing 🤩 thank you so much!!!
You are motivation
Man. That shirt you are wearing really hit me. Been trying to start working out to get into shape and live a better life and especially to help with my mental health and something about that shirt just struck me. Thanks for the video.
You're welcome!
For I know the plans I have for you,” declares the Lord, “plans to prosper you and not to harm you, plans to give you hope and a future.
Amen! 🙏
Amen
1:40 squat
3:55 deadlift
5:30 row
6:24 shoulder press
7:45 bench press
👍 good stuff!
This is the routine i used to do. Only difference was i did straight leg dead lifts instead of regular. Routine was Squat, Bench, Bent over row, Overhead press, and straight leg dead lift in that order. Think i added calf raises eventually. You can make great gains for quite awhile with that full body 2 to 3x per week routine.
How long do u get great gains for
@@cianduff4468 I found it. Here's a copy and paste of it. A Simple beginner's Routine
You will do 3 work outs per week on non consecutive days. The first work out is your heavy work out. The second work out is your medium work out, use 10% less weight for your work sets. The final work out for the week is your lite work out, use 20% less weight.
Do a lite warm up with 1/4 of your work sets weight. Do a medium warm up with 1/2 of your work sets weight. Do 2 work sets with the same weight. Choose a starting weight and start light.
These are the seven exercises you will be starting with.
Squats
Bench Presses
Bent-Over Rows
Overhead Barbell Presses
Stiff-Legged Deadlifts
Barbell Curls
Calf Raises
You will be running this program on a five week cycle as follows:
The first week do all 4 sets for 8 reps.
The second week do all 4 sets for 9 reps.
The third week do all 4 sets for 10 reps.
The fourth week do all 4 sets for 11 reps.
The fifth week do all 4 sets for 12 reps.
If you got all of the required reps on the fifth week then increase the weight by 10% and
repeat the cycle. If you didn't get all of the reps on the fifth week then repeat the cycle with the same weight. You shouldn't need more than one minute rest between the warm up sets and you shouldn't need more than one minute thirty seconds between the work sets.
Do some cardio and abs work on non weight training days.
Thanks for the workout, I'm gonna give it a go!
what about the ideal weight on each exercise as a beginner like me? my current bodyweight is 75 kg / 165 lbs
Thanks man 🙏
No problem 👍
Excellent, been training at home since the start of the pandemic and only recently bought a barbell. Really appreciate that you included tips if you don’t have a rack.
Good stuff! Happy to help 👍
My good friend showed me these lifts and I come here to check technique :) thanks for this, hope to look as good as you
You will! keep working 💪
Great post, Frank. These are helpful to those who are staying at home. Thanks for sharing!
Glad it was helpful!
This is my first time to see this video of the man to build and improve the muscles. Who talk a lot and Who teach you very well. Is just like you’re always ready to war.
Keep the good work my man.
God bless ya.🙏🏻✅
Thank you 😎 I appreciate that!
Thank you man. I love compound movements. They take less time. Never again will I do isolated movements. There are a couple movements I would add though I would do front raises. You just simply raise the barbell up with straight hands. Another movement I would add would add would be hip thrusters. I think bridge movements like hip thrusts or glute bridges is useful.
Thanks for the suggestions!! Good stuff
I've started weight lifting. Good to know I'm doing it right. Strength is my aim, not bothered about mass, but I'll welcome it.
Cheers!
You'll get both! 💪
Great vid. Simple and well explained with nothing wasted. Thanks for posting!
No problem! Stay tuned for more!
I love it. I am 63 and doing it at home. I was missing dead lift, floor bench press (i think!), and row. Thank you.
You’re welcome! Keep up the great work. 👊
love your videos especially for home workouts on this pandemic. Greetings from the Philippines
Glad you love it! Maraming Salamat 👍
Again, Excellent Video,Keep Up the Good Work
Thank you! 🙏
can we also talk about how when you clean up if you don't have a bench for the first exercise that you're actually building muscle that way too LOL
Sure
Understood:
3 days a week
3 sets of 10-12 reps with low weight each 2-3 weeks (shred)
3 sets of 6-8 reps with high weight each 6-8 weeks (mass)
Rock on! 💪
Squats, High Pull, Push Press, reverse grip row
Thank you for watching!
@@Criticalbench been fallowing your channel for years. Keep up the good work 👍💪
I bought an adjustable squat and bench rack that's supposed to arrive tomorrow; that's why I'm watching this now, want to be ready. It wasn't expensive, it's not a full cage, but it comes in one piece that can adjust at width and height and a bench can slide snugly between it.
That's fantastic! Be sure to keep us posted on your workouts and progress
Just got a squat rack, bench, barbell and plates and those are the exact exercises I'll be doing. Will mix it up a bit with front squats and cleans, and presses at different angles.
Awesome!
Where is a good place to buy plates
2:56 4:48 5:50 7:10 9:18
Im from south africa loved this video especially when you include the home routine apart from the gym good work uso!🙌
Thank you so much 💪🏻😆
Great Content Thanks✊🏾
Appreciate that!
Thanks for this! Another workout on my list. 😊
Gonna do this with my DIY 20kg barbell. 💪
Sounds great!
@@Criticalbench can you tell me the length of your barbell? 5 feet or 7 feet?
Good barbells exercise 🎯👌🎯👌🎯👌🎯👌🎯👌🎯👌🎯👌🎯👌🎯👌🎯👌🎯👌🎯👌🎯👌🎯👌🎯👌🎯👌🎯🎯👌🎯👌🎯🎯👌🎯👌🎯🎯👌🎯👌🎯🎯👌🎯👌🎯🎯👌
Yes, thank you!
I liked how u kept every Grip the Same !! Thank Yu
No problem 👍
Dude explains squat and deadlift better than anyone.
Hahaha my first ever dumbell shoulder press ,I smashed my bedroom light. Hehehehehe 😂
Lol ... I hope someone got that on video! 😂
thank you for including home workout variation as well. really informative.
You're so welcome!
Exactly what I do but I just add barbell curls as my 6 because I struggle with gaining muscle on my biceps
Awesome yup perfect. That’s gonna be the best isolation exercise for mass on your arms.
@@Criticalbench
how many Reps each for begginers??
Finally a no BS video about home weightlift. thank you.
You're welcome! Glad you liked it 😎
I just bought a weight set yesterday so I don’t have a rack but this video really helps thanks 🤙
You're welcome. Glad it helped!
I started using a barbell only. Working out at home with limited weights and doing a full body 3 to 4 days a week changing the weights to dumbbells all the time increased my workout time to over 3 hours. So just using the barbell when going from squats on the rack to shoulders to incline to flat to close grip to rows to curls and on dead lift day working up to back to curls to flat bench to close grip to shoulder press sped up my workout allot.
The great thing is this guy is not showing off his abs. Instead he gave a great explanation on how to do the exercise... Cheers 👍💪💪💪
Thanks for the view
The width of one's feet depends on how tall you are, many think they know how to do a deadlift (many run into issues with the bar hitting the knees. The explanation on how to avoid the bar hitting the knees in the deadlift part of the video should help many to understand how to achieve the perfect dead lift.
Hi bro... respect and love from India 🙏😍
Thank you, brother 😎 Hope you're doing well!
This video was hella helpful. I like how he was truthful about neutral positions and targeted muscles. Much appreciated man thank you.
You're welcome!
Absolutely love this breakdown! These five barbell exercises you've highlighted are truly the essentials for building muscle mass effectively. It's refreshing to see a focus on quality over quantity. Your attention to proper form and technique is spot on-safety should always come first. Thanks for sharing this valuable insight with us. Looking forward to incorporating these exercises into my routine and maximizing my gains!
Glad you like them! Stay consistent with intensity 💪
Sumo deadlift, pull-up, dip. 3 moves. Done.
💪💪 good stuff!
While in college in the 70’s , I used to work out with 2 Italian strong guys . I never saw them do any other exercises other than these 5 . Any other exercises , like curls or triceps extensions , etc , they labeled , “ pretty boy exercises “ .
😂
Would like to see their biceps and triceps etc.
@@lorenzovonmattehorn4431 ......They both had huge arms with incredible definition! You would have thought they spent their total time in the gym doing bodybuilding arm exercises !
@@mikehodges7103 strange as compound exercises never bring the arms of naturals to their genetical potential. Escepially forearms never grow by deadlifts
started doing this today will hopefully do me good and I'll comment in a month to let you know how it's going I'm really feeling the muscles working and you explain it so easily I'm glad I found your video
Awesome!
Hi, amazing video! Should reps and sets be equal for each exercise to prevent muscle imbalances?
Not necessarily as you may be stronger in some lifts than others. Keep your rep range in the 10-12 range though.
Great video. Very comprehensive. Many thanks
Thanks, I was looking for a full body workout and this is perfect. Also where can I purchase that tee shirt. “Strong By Design”
Thank you for your interest! Please visit our store here: www.teespring.com/stores/criticalbench
Squat
Deadlift
Shoulder press
Row
Chest press
Thanks
No better workout than talking with your hands.
Full body workout moves like clean and press, squat and press or curl and press are also very good for building muscle and losing some fat at the same time. They are also great for home workouts, plus they save time. Also u can do all these moves with 2 heavy enough dumbells as well.
Sad that he loses respect because he is not roided! Just hate all the enhanced fitness channels! Thanks👍
Thank you for your comment
The way of explanation is truly amazing!
Thanks for this lovely content!
Lot's of love from India 🇮🇳
First comment! Super video.
Second comment. Still super video!👍
You rock!
This is great. Awesome job. And thanks very much 👍
No problem 👍 Glad you like it!
How many set and can I do this Monday through Friday I’m 53yrs starting late
I would suggest 10 reps for 3 sets; make sure to do a LIGHT warm up set first though.
Also make sure to schedule in rest days to allow your muscles to recover, repair and GROW.
He starts at 1:40 if y’all wanna skip the intro
👍👍 good stuff!
“Hip draaaaahhve and do yer faaaaaahves”
I didn't even watch it yet but:
1. Ohp
2. Bench Press
3. Squat
4. Deadlift/Rows
5. Bicep barbell
edit: And I agree with every point. Definetly "must be" exercises to muscle build. At least in my case.
Thanks for the timestamps
@@Criticalbench 💪😂
Always remember that Jesus loves you always, if you have any questions just ask.
Yes he does
Jesus loves me, but why does everybody else think I’m an asshole?
@@chrisc6015 No matter how others see you, God sees way more than what you and everyone else can see. His death and suffering was for the world and that includes you. And if you don't believe me, I can provide a verse.
Why does God need you to believe in him for him to accept you? Doesn't that seem insecure? Supposedly gave people free will, but can't accept their choices. You can't get into heaven unless you accept him. Isn't he supposed to be forgiving? Yet he seemingly holds grudges, punishes you for life choices and judges you for seemingly unimportant decisions like sexual preference. He wants faith, but punishes other religions for being faithful to different gods. He sounds like a jealous teen
Amen
Thanks!
Awesome knowledge, thank you so much
Welcome!
this is really excellent and engaging video, I started recently body lifting, and found your video to be the best.
I have a question, I feel one side of my body, more locked, less flexible, do i need to do something further to it? do these exercises help balance it?
Are you doing any stretching and/ or mobility movements prior to working out?
@@Criticalbench no actually . But i am lefty , and found my left side to be more flexible or stronger, i can not explain what difference i feel exactly
Just got my home gym ready. Literally going to start this today. Going to go 4 sets of 10 reps. Two sets with just barbell. Thank you for the video sir.
Get after it my friend!
So I am just starting out with weightlifting. How many reps and sets would you recommend for each exercise? I am a skinny fat 19-year-old male weighing 120 lb and height at around 5' 7''. Additionally, how many days would you recommend working out in a week? The video was very well explained and interesting btw.
10-12 reps for 3-4 sets
camera guy knew his assignment!
📸 👍
Yep I’m working out at home appreciate it
Awesome!