These 10 Exercises Build the MOST Strength

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  • Опубликовано: 10 сен 2024

Комментарии • 513

  • @AlexanderBromley
    @AlexanderBromley  5 месяцев назад +5

    BaseStrengthAI is more reliable than a coach, cheaper than an Excel template!👇👇👇
    www.BaseStrength.com/the-app
    Bromley Merch from Barbell Apparel only available HERE! 👇👇👇
    barbellapparel.com/Bromley

  • @meisdetermined
    @meisdetermined Год назад +1287

    We really need to change it to the “big 4” and include the overhead press. It’s more real-life related than the bench. It deserves more respect as a lift. :)

    • @Donantonio26
      @Donantonio26 Год назад +120

      Underrated opinion that couldn't be more true

    • @jebberjeb
      @jebberjeb Год назад +80

      Replace bench with it

    • @gainsandglory6808
      @gainsandglory6808 Год назад +194

      Don’t get why people don’t just do a program like:
      M Deadlift + squat accessories
      Tue Bench + ohp accessories
      Th Squat + deadlift accessories
      Fr Overhead + bench accessories

    • @meisdetermined
      @meisdetermined Год назад +12

      @@gainsandglory6808 great idea!

    • @teknoreaper9232
      @teknoreaper9232 Год назад +55

      @@gainsandglory6808 gonna have to add a day for back in there but yeah its pretty good. I usually say that you only really need 5 exercises for a good physique and strength - Bench, squat, deadlift, OHP, and pullups. Can get crazy all round jacked (rip calves) with just that. Although i would add in calves, rear delts, and a little bicep and tricep work in there to really fill it out.

  • @BaldOmniMan
    @BaldOmniMan Год назад +215

    This style of editing is really balanced - I enjoyed this video quite a bit

    • @copevisual
      @copevisual Год назад

      I 2nd this

    • @MrDeanmfitz
      @MrDeanmfitz Год назад

      ruclips.net/video/FZmWVbV46fE/видео.html. Reminds me of this King Alex Leonidas short

  • @Copeman9999
    @Copeman9999 Год назад +244

    Nick Best is an absolute psycho for doing a Zercher that heavy without padding of any kind. Respect.

    • @anthonyurso3554
      @anthonyurso3554 Год назад +10

      Yea that was insane

    • @jakehanson216
      @jakehanson216 Год назад +5

      Fr, an absolute tank

    • @John-cena6483
      @John-cena6483 Год назад +29

      The weight in the elbows isn't super impressive, I've done a 785lb zercher rack pull with completely bare before, so believe me when I say the elbow conditioning is not the impressive part of zercher squatting in the mid 600's. It's the rest of it that's stupid impressive. I could not even touch a 455lb zercher squat, let alone 200lbs more than that, Nick best is a beast, and it's absolutely insane he's still competitive at his age

    • @Copeman9999
      @Copeman9999 Год назад +8

      @@John-cena6483 maybe I’m just a pussy, but the problem for me has always been elbow conditioning. How long did it take you to develop?
      But yeah I agree, a 600lb front loaded squat is insane however you do it.

    • @disturbed911
      @disturbed911 Год назад +6

      @@John-cena6483 785 or 78.5?

  • @archlifts947
    @archlifts947 Год назад +142

    the best exercise is watching Bromleys video as soon as they release

  • @roktimjojo5573
    @roktimjojo5573 Год назад +41

    1. 1:30 Pin press (applies to benching and overhead press)
    2. 2:48 Push press
    3. 5:10 zercher squat
    4. 6:54 front squat
    5. 8:30 trap bar deadlift
    6. 10:05 Deficit deadlift
    7. 11:46 RDL
    8. 13:06 Strict bent row
    9. 14:39 Dips
    10. 15:45 Kroc Row

  • @derrickhobbs8842
    @derrickhobbs8842 Год назад +52

    if i had to make a list it would something like this:
    - Conventional Dead-lift
    - Rope climbing (god teir)
    - squats (all variants)
    - Walking lunges
    - Cleans to OHP
    - Farmer Carries
    - Sprints
    - Sled pull
    -Pull Ups/chinups

    • @Wrestlerek96
      @Wrestlerek96 8 месяцев назад +2

      add dips, gymnastics rings and some kettlebell.

    • @user-bd7id1qx5b
      @user-bd7id1qx5b 8 месяцев назад

      I would add dumbbell rows

  • @ishi.fitness
    @ishi.fitness Год назад +155

    Love zercher squats. They allow me to do a front squat for more quads as someone with long femurs and less mobile wrists and dont have to worry about my shoulders getting tired

    • @gamefreak173
      @gamefreak173 9 месяцев назад +1

      try high bar narrow stance that will toast your quads no need to rip your arms in two

    • @UserUser-dp3bm
      @UserUser-dp3bm 8 месяцев назад +1

      Zerchers only hit my glutes, more than hip thrusts. I also have long legs

    • @tayloriousmaximus
      @tayloriousmaximus Месяц назад

      ​@@UserUser-dp3bm Long legs will disadvantage you on basically any Squat, sadly

    • @UserUser-dp3bm
      @UserUser-dp3bm Месяц назад

      @@tayloriousmaximus :(

  • @BigGov74
    @BigGov74 Год назад +140

    1 pin press
    2 push press
    3 zercher squat
    4 front squat
    5 trap deadlift
    6 deficit stiff leg deadlift
    7 rdl
    8 bent row
    9 dips
    10 Kroc row

    • @Horus-Lupercal
      @Horus-Lupercal Год назад +3

      Cheers bro! 🍻

    • @remanaze5
      @remanaze5 Год назад

      Zercher Squat doesn't feel safe, especially for newbies

    • @BigGov74
      @BigGov74 Год назад

      @@remanaze5 it’s arguably safer then back squat bc you can easily dump in if your failing a rep, I’ve seen ppl get thrown around a failed back squat if they allowed there truck to come too forward and it fold them over

    • @robertjamestaylor9261
      @robertjamestaylor9261 Год назад

      da real MVP as always

    • @johangreen3465
      @johangreen3465 Год назад

      And what days (pull, push, legg) should I categories these?
      Some are more legg and some are more pull

  • @RonyD2
    @RonyD2 Год назад +160

    So many influencers, so many top 10´s. My conclusion? With proper technique, range of motion and consistency, EVERYTHING WORKS!

    • @JoeBonny9
      @JoeBonny9 Год назад +14

      and most importantly consistency

    • @lukasprudky816
      @lukasprudky816 Год назад +5

      most things work but not for everybody and every goal. If you train an athlete you should be really specific with your exercise. Yeah you can choose something general and it's gonna most likely improve their performance but I would hope you wanna get the most ouf of it so proper exercise selection, intensity, volume is KEY!

    • @atlaspowershrugged
      @atlaspowershrugged Год назад +22

      What a galaxy brain you are

    • @robcubed9557
      @robcubed9557 Год назад +2

      That is true, but some programs work better than others. Of course this varies by training goals, age, and stage of training (novice vs intermediate vs advanced).

    • @1KevinsFamousChili1
      @1KevinsFamousChili1 Год назад +6

      Very true I think it all comes down to what works best for your body. I've been lifting for 7 years and just within the last few months found out that I need to be doing curls in a completely different way because of the natural angle of my arms. Finally I am actually putting size on my lagging biceps. Never stop learning and trying new movements

  • @rw8147
    @rw8147 11 месяцев назад +27

    Back in the day, I was beat up as hell from years of the same old. I decided to switch from back squats to front squats. Losing the poundage was painful, but I quickly realized a huge benefit - after a hard session of back squats, I felt like an 80 year old man. After a hard session of front squats I felt 8ft tall and bulletproof. I don't know why, but front squats sucked so much to do, but my spine, hips, knees, etc all felt killer afterward.

    • @showrobber
      @showrobber Месяц назад +1

      Front squats are so underrated. They carryover alot to regular squats and deadlift, like no other lift

  • @freakied0550
    @freakied0550 Год назад +54

    My last 2 deadlift PRs both came on the heels of front squat training blocks/PRs

    • @utgardkraft1412
      @utgardkraft1412 Год назад +7

      Dane Miller from garage strength has had that same experience. Very solid movement

    • @ghfjfghjasdfasdf
      @ghfjfghjasdfasdf Год назад

      I think Ivan Djuric has also made some big gains on his Dead after hitting the FS for a meso or two.

  • @whoop8034
    @whoop8034 Год назад +115

    Man you're making me start to realize that if I wanna get bigger and stronger I have to train like Im big and strong, I always shy away from exercises like that because Im a skinny dude and afraid that people would think of me some kind of way being a skinny dude doing like zercher squats and stuff but its slowing me down like crazy I gotta just do it ngl

    • @jokerimmortal
      @jokerimmortal Год назад +40

      You do you bud. Fuck everyone else

    • @keithlittle293
      @keithlittle293 Год назад +5

      Yeah man .. do your own thing .. x

    • @nicky_hashtag4264
      @nicky_hashtag4264 Год назад +24

      The gym is therapy my guy. Don’t let other people’s opinion dictate what treatment works for you. Also, they probably are fighting their own demons not watching you.

    • @Ripcookiethief
      @Ripcookiethief Год назад +1

      Understanding how to do them safely will do you the most good IMO. Breathing and bracing.

    • @bancy1527
      @bancy1527 Год назад +2

      my friend you are due more respect than the average person by simply putting in effort. If they fail to see that, not your problem. Keep your head high and do what is right! You know you can do it!

  • @iielysiumx5811
    @iielysiumx5811 3 месяца назад +2

    The overhead press deserves so much more respect than it gets in the online fitness space, much like squats, because it’s hard it feels like people are always coming up with reasons not to do it

  • @turinho
    @turinho Год назад +53

    If i had to make a list it would something like this:
    - Strict bent rows
    - Rope climbing
    - Highbar squats
    - Walking lunges
    - Hang Cleans or power cleans
    - Good mornings
    - Deficit pushups
    - Sled push

    • @WilliamsWrestlin
      @WilliamsWrestlin Год назад +9

      This list is great for combat athletes.

    • @paulbirkbeck1790
      @paulbirkbeck1790 Год назад +11

      Good list 1 more i would add farmers walk.

    • @seanharris8419
      @seanharris8419 Год назад +1

      These are all great if you’re going for functional athleticism. You’re not gonna win any powerlifting meets training like that tho.

    • @mup8661
      @mup8661 10 месяцев назад

      Sled push is monstrous

  • @Victor-wq8fs
    @Victor-wq8fs Год назад +19

    Your channel is growing so fast. I want to see how far will this journey take you. At the rate you're going, 500k isn't impossible

  • @agg8355
    @agg8355 Год назад +6

    Don’t know why this channel only has 25k subscribers. Phenomenal info. Not to mention, some of the best pistol classes I’ve gone to use the BS printable targets and have trained with these dudes.

    • @natehenry1900
      @natehenry1900 Год назад +2

      I think you were looking at views, he has 110k subscribers

  • @simonrobson2293
    @simonrobson2293 Год назад +9

    Years ago i had a very physical job digging out basenents in my garage at home i had an olympic bar and a few weights 3 times a week straight home after work warm up and then 5 to 8 sets of 5 to 10 reps power clean and press and 3 sets front squat 10 reps,it really worked for me

  • @geneharrogate6911
    @geneharrogate6911 Год назад +5

    Sandbag work and stone loading I reckon. Try doing either with sore _anything_ and discover how full body they are. Sandbag carries are also brutal on the lungs. *Real world* hugging strength..

  • @norm9069
    @norm9069 5 месяцев назад +1

    Love front squats. I have some injuries which prevent me from being able to hold the a straight bar in the right position, so I use a safety squat bar instead. Works great.

  • @drip369
    @drip369 Год назад +4

    I agree with all of them, yet I would add a bonus 11th of sled pushing and sled pulling

    • @chaosdweller
      @chaosdweller Год назад +1

      Oh yeah baby ! .... haha I agree, when injured in past( like everyone else experiences) I had great success in them especially with jumpers knee.

  • @OfficialBeeswax
    @OfficialBeeswax 10 месяцев назад +8

    Big fan of front squats. I started training at home without a squat rack for the first 2 years, and I would clean a weight onto my collarbone and then do front squats with it.
    Not ideal, but a great preparation for actual squats and a hell of a lot better than doing nothing

    • @gurnblanston5000
      @gurnblanston5000 9 месяцев назад

      Big enemy here. Never could get balanced.

  • @whynotsquat8315
    @whynotsquat8315 Год назад +4

    ALEXANDER I SAW YOU PUT THOSE BRIAN ALSRUHE CLIPS IN THERE! You can't get away now, PLEASE make reviews of his programs, please!

  • @Z-I-P
    @Z-I-P Год назад +18

    I perform and enjoy these:
    #2 Push press
    #3 Zercher squat
    (My secondary squat variation!)
    #4 Front Squat
    #5 Trap deadlift
    (My secondary deadlift variation!)
    #7 Romanian deadlift
    #8 Strict bent row
    (One of my preferred rows)
    #9 Dips
    Your recommendations are great, Bromley!
    As for #1; I would be pin pressing with regularity if my home gym setup had safeties. I may try placing the J-hooks in the bottom position to do them.
    #6: the DSLDL, is killer.
    My body is more handy in squat patterns than hinge patterns.
    That makes SLDL plenty of a challenge on its own, let alone deficit. Deficit conventional DL and hex bar (trap bar) DL feel amazing though. I train those with lighter weight and a slightly rounded back for moderate reps.
    #10: I haven't tried Kroc rows, but the DB tripod row might be my favorite rowing variation.

  • @vinnyfalzarano4911
    @vinnyfalzarano4911 3 месяца назад

    Most people smack talk form but the second guy on the deficit straight leg dl and the cleanest straight leg dl ever. Like perfect hinge, no break in the back.

  • @KINGSTUNAX
    @KINGSTUNAX Год назад +4

    the quality has improved bromley good to see sir thank you for providing the knowledge

  • @hossskul544
    @hossskul544 9 месяцев назад +1

    2:30 yeah Mike Metzer was talking about this 40/50 years ago that you don't want inertia coming into the movement .

  • @joshdawson5850
    @joshdawson5850 Год назад +5

    I’d say the IronMind grippers would be an honourable mention…
    Gripping is probably the most common use of strength outside the Gym

    • @geneharrogate6911
      @geneharrogate6911 Год назад +7

      Fat grips chew them. Grippers just make you good at closing grippers and don't train the thumb.

    • @Hhhlll7778
      @Hhhlll7778 Год назад

      @@geneharrogate6911Absolutely 👍

  • @umaxfitness
    @umaxfitness Год назад +11

    I have just signed up for my first strongman competition and some of those exercises will definitely help me improve the atlas event. Thanks a lot for sharing.

    • @joethesheep4675
      @joethesheep4675 Год назад +1

      how did it go?

    • @umaxfitness
      @umaxfitness Год назад

      @@joethesheep4675 was not great, I will post a video about it today, possibly tomorrow

    • @TheIncidentTracker
      @TheIncidentTracker 9 месяцев назад

      update?

    • @umaxfitness
      @umaxfitness 9 месяцев назад +1

      Well I did it even if I had a food poison. Obviously it didn't go well but I loved the experience. To be done again for sure

    • @TheIncidentTracker
      @TheIncidentTracker 9 месяцев назад +1

      @@umaxfitness tuff man, but there will never be a harder event for you ig lol gl out there

  • @danielsamaan7780
    @danielsamaan7780 Год назад +2

    I'd say just the big 5 ( Squat, Benchpress, DL, OHP, & Rows) are plenty for muscle growth size & strenght wise, & that every program should have a variation of those.

  • @mikejensen1473
    @mikejensen1473 Год назад +3

    I had a conversation with the late great Bud Jeffries about pin pressing and squatting from the bottom. As I recall he told me his squat skyrocketed when he started coming from the bottom static.

    • @AlexanderBromley
      @AlexanderBromley  Год назад +6

      I remember him standing up with a grand from the bottom. Forgot about Bud. He deserves a video.

    • @mikejensen1473
      @mikejensen1473 Год назад

      @@AlexanderBromley A true gentleman and amazing athlete!

  • @SOC-ir6im
    @SOC-ir6im Год назад +5

    I see most people doing them incorrectly but dead presses are king when done correctly! Absolutely insane pressing power and the transfer is very very quick! Along w weighted dips and watch your press skyrocket

  • @danielglatz1643
    @danielglatz1643 11 месяцев назад +6

    Just discovered your channel man. Awesome stuff. I’m a personal trainer and sports performance coach (don’t have my cscs yet) and have learned so much from you in just the past week on how to program

  • @strongsick2866
    @strongsick2866 Год назад +11

    Kroc rows I feel helped me on my bench . I do dumbell rows strict but I also change it up and do the Kroc row a lot of people disagree with this lift but I personally think its useful . I got up to 250 on them for 7 to 9 reps I just really love the lift .

    • @RR42636
      @RR42636 Год назад

      Jeez 250 is nuts

    • @kyle8583
      @kyle8583 Год назад

      What kinda transfer to the bench did you see?

    • @strongsick2866
      @strongsick2866 Год назад +1

      @@kyle8583 At the time I felt it was helping me in the shirt and in my raw because I was having trouble touching my chest. When I would lay off of them it was much easier to touch my chest and a lot that had to do with my form but its just something I noticed when I went heavy on them that and pulldowns I feel helped a lot .

    • @kyle8583
      @kyle8583 Год назад +3

      @@strongsick2866 makes sense probably helped u stabilize with your upper back on the bench too, thanks for the reply

    • @emilianosintarias7337
      @emilianosintarias7337 Год назад

      where did you find 250 lb dumbbells?

  • @Egoliftdaily
    @Egoliftdaily Год назад +4

    Wow. Crazy coincidence. I was looking for old school info. Nice seeing you upload, Brom.

  • @Joe-nh8eq
    @Joe-nh8eq Год назад +4

    @13:31 pretty decent seems like an understatement 😅
    In college I had 600 lb deadlift without ever actually programing conventional deadlifts.
    And I really believe its from all the deficit BB rows with RDLs and heavy hyperextensions.

  • @gurnblanston5000
    @gurnblanston5000 9 месяцев назад +1

    I do shin curls, shoulder exterior rotation, hand and foot pronation & extention primarily. The compound exercises work better aftwrward, for me.

  • @Isaiah-ft5nx
    @Isaiah-ft5nx Год назад +2

    Kroc zercher dips are my go-to.

  • @jjoseph8276
    @jjoseph8276 8 месяцев назад

    Bromley, your videos have been an enormous resource for me as a novice athlete. I'm 30 and competing this month in my first powerlifting competiton. Your knowledge and experience has been invaluable to my training. Thank you!!

  • @vinnyvtec8722
    @vinnyvtec8722 Год назад +2

    One that was missed here but grew my back the quickest was doing bent over land mine rows with both hands on just the bar. I lock my fingers together, go heavy and squeeze like you're giving a really tight hug. After adding these to my program my wife unprompted commented on how big my 'V' was getting and took a photo when i was sitting on the bed. I was suprised at the width of my back.

  • @tommcilwain73
    @tommcilwain73 Год назад +2

    I'm more of a bodybuilder at this point, but you just got a new subscriber. Great information!

  • @victorgomez6330
    @victorgomez6330 Год назад +8

    I'm really loving the videos you're putting out recently. Amazing information

  • @Roping87
    @Roping87 9 месяцев назад +2

    Thank you for sharing this list. I have been doing almost all of these lifts and have seen monster strength gains from it. But watching the croc row really helped me understand what it was and how it is supposed to be done. I'll be doing that correctly from now on. Thanks again!

  • @UH60
    @UH60 Год назад +3

    My fav exercise is the unilateral isometric unstable banded sumo beer chug

  • @joshgomez8788
    @joshgomez8788 Год назад +4

    Your content has been great lately. Keep it up

  • @cunnyfred9562
    @cunnyfred9562 Год назад +17

    Overhead standing dumbbell press is an excellent exercise that is usually overlooked in the fitness industry.

    • @mrt1430
      @mrt1430 Год назад +7

      Because it is inconvenient and has no significant benefits over barbell press.

    • @anthonyurso3554
      @anthonyurso3554 Год назад +6

      @@mrt1430 I disagree. It trains your obliques. I like to do in split stance so more athletic and any movement that is unilateral is gonna have a lot of benefits to balancing out your strength. I try to do 1x a week with an OHP variation 1x week usually, but hitting the bag I jacked my rear delt up and at top end irritates it. So gonna lay off for few more weeks

    • @anthonyurso3554
      @anthonyurso3554 Год назад

      @@KeterMalkuth yea I meant to mention the different kinds lol but forgot. Anyway I like to do just 1 arm with 1 dumbbell. Or do 2 arm 2 dumbbells but keep 1 arm extended the whole time and the other arm to press down and up. I also occasionally like to do 1 arm 1 dumbbell or 2 arm 2 dumbbell hold extended at top and work single leg lift to work balancing on one leg. I mess around with exercises all the time. But yea the regular 2 arm shoulder/military press or the Arnold press is def good to throw in there. Good to get little extra volume. Not necessarily to replace barbell but to do separate day or after I think be good

    • @farstrider79
      @farstrider79 Год назад +1

      ​@@KeterMalkuth I think single dumbbell press is far more accessible for home gym guys as well. I just don't space for a barbell set up. Also I love the instability of it.

    • @inlimboed91
      @inlimboed91 Год назад +3

      I used to like the exercise, but it's awkward/dangerous once you get up to a certain weight. Push press/strict press out of a rack are way safer and more scalable if you intend to keep progressing your strength.

  • @stoempert
    @stoempert Год назад +15

    This is an awesome list. I think the Zercher squat is criminaly underrated. A lot of people would be better off doing Zerchers instead of front squats.

    • @johndoiron9615
      @johndoiron9615 Год назад +3

      I have to do Zerchers because I don't have enough shoulder mobility to do front squats properly.

    • @stoempert
      @stoempert Год назад +4

      @@johndoiron9615 With the Cross arm grip or Zombie squat you don't even need much shoulder mobility per se. But a lot of people can't get the bar in a stable position behind the delts without choking themselves unconscious. Resulting in very awkward/painful front squats with baby weight.

    • @yourenotwrong3511
      @yourenotwrong3511 Год назад +2

      ​@@stoempert yep thats me

    • @juanrafaelsolanouscanga9363
      @juanrafaelsolanouscanga9363 7 месяцев назад

      @@stoempertYuup that happened to me

  • @Deadly_fox512
    @Deadly_fox512 Год назад +1

    I do kettlbell front squats a lot. I may incorporate some barbell front squats now.

  • @brianpropst4342
    @brianpropst4342 Год назад +1

    Dips!! Yes! I think one of the best upper body exercises.

  • @Icebergslim91
    @Icebergslim91 10 месяцев назад

    My Top 10: Squat, Bench, Deadlift (Duh), Press (OHP), Weighted Pull Up, Barbell Row/Penlay Row, RDL, Safety Bar Squat / Front Squat, Hammer Curls, and Leg Raises.

  • @apoilgun8342
    @apoilgun8342 Год назад +2

    very solid list! I'd only add snatch-grip high pulls to the list for upper back - trap development

  • @mattsmash93
    @mattsmash93 Год назад +1

    Power clean is a good one that I feel was left out. It is less technical than true oly lifts, and it promotes explosiveness off the ground aka rapid contraction of the muscle fibers. You will really feel the burn quick in a way you just don’t with something like a dead lift.

  • @kristianredelfs8567
    @kristianredelfs8567 Год назад +2

    Going to try those Crock rows. Always wanted a valid excuse to take the 100's off the shelf 😂

  • @mastermindmartialarts
    @mastermindmartialarts 8 месяцев назад +1

    Great list of exercises. Many of these are staples in my routines.

  • @askaboutRudyV
    @askaboutRudyV Год назад +2

    Or do handstand pushups wwith feet touching wall, if no barbell is present.

  • @Sizen_nepal
    @Sizen_nepal Год назад +1

    Zerchers squats got me the best quads and hips strengrh and size gains, only thing is to wear a long sleeve to for forearm bruises.

  • @powerbuidling997
    @powerbuidling997 Год назад

    Best barbell movements, dead, bench, overhead press, squat, and barbell row

  • @MrCaseHarts
    @MrCaseHarts Год назад +3

    Great channel, at first I thought Matt was dead based on the video, but they just transitioned and now go by Janae Kroc. They aren't dead if anyone was a little confused. She is still active in the community.

  • @jomboto
    @jomboto Год назад +1

    Your videos have hit another level. Keep up the work!!

  • @pinksupremacy6076
    @pinksupremacy6076 6 месяцев назад

    For strength, you absolutely gotta include:
    The deadlift
    The squat
    The OHP
    The pendelum row
    The bench press
    Weighted carry (wheelbarrow, farmers walk etc)
    Good mornings
    Pulling/pushing a sled
    Dips
    Pull ups

  • @user-dn4lg1dv5v
    @user-dn4lg1dv5v Год назад

    Awesome list. Pin & puzh press, Kroc rows, RDL's, and dips have all worked well for me.

  • @someguy8281
    @someguy8281 Год назад +1

    would love to see you whip up a little program based on these movements

  • @themanfromtheeast2048
    @themanfromtheeast2048 11 месяцев назад

    i do all of these and i am genuinely surprised at how much muscle growth i got! my goal was to increase strength but i never imagined i would also get so big!

  • @thelonelyislandfann
    @thelonelyislandfann Месяц назад

    "Get into the Pain Cave." might be the greatest weightlifting advice ever.

  • @spudluver47
    @spudluver47 Год назад +1

    My man Alexander is moving up in views. I prefer the more technical content, but this is still decent

  • @0L4F__Duns7
    @0L4F__Duns7 Год назад +1

    Thanks man. Thats a very good video!

  • @marymccabe5829
    @marymccabe5829 Год назад +1

    I just found your channel and this video. I love it

  • @MattFlyFisher
    @MattFlyFisher 9 месяцев назад

    Your content is leaps and bounds above and beyond mostly anything else💯🔥💪🏽

  • @TheBrick534
    @TheBrick534 Год назад

    Honorary mention, imo, would be seal rows with any barbell variation or dumbbells. Phenomenal SFR and can be leveraged to target more upper back with a completely flat surface or more lats with more of an angle.

  • @Nickraculous
    @Nickraculous Месяц назад

    I'll be that guy:
    Pin Press - Bench & Overhead
    Push Press
    Zercher Squat
    Front Squat
    Trap Bar Deadlift
    Deficit Stiff Leg Deadlift
    Romanian Deadlift
    Strict Bent Row
    Dips
    Kroc Row
    But watch the video for the details, its super good.

  • @bobboberson6664
    @bobboberson6664 Год назад

    The zercher is my favorite lift. Ifs great for core, legs, posterier chain, but mostly teaches you to nut up.

  • @tomlucasrccrawlers9108
    @tomlucasrccrawlers9108 Год назад +6

    I got the "starting from.the bottom" from Brooks Kubik.
    My best strict "full range" military was 13 reps with 225 at 193 at 5'7....to me, that's ok.

  • @chriskovarik
    @chriskovarik Год назад

    Thanks and good commentary here. Trying a few of these movements now. Trying to mix it up and this was good advise.

  • @Xpert2077
    @Xpert2077 Год назад

    This is why I use a barbell with a Viking press attachment shoulder height. It's a beast of a workout

  • @kevvydraws
    @kevvydraws 11 месяцев назад +1

    Hey I'm 130lbs and I deadlift 405lbs with the trap bar for 8 reps. Is that a good lift?

  • @brianholland5447
    @brianholland5447 Год назад +1

    Awesome content! Worth rewatching for sure! But what about the dead hang, and farmer's walk?

  • @johnrobinson4445
    @johnrobinson4445 Год назад +7

    Excited about the pin-press discussion. I'll give them another try, a more extensive try. I do know that the push-press for overhead is *essential*. The shoulders simply don't respond as quickly to normal pressing. Front squats: it took me a whole YEAR to master the position in the FS. At first I thought I was simply genetically incapable of doing it. I kept holding the weight on my fingers, not my shoulders. But a year later: Bingo! Happily doing FS. It's a great lift and a mainstay for me now. Hits the quads more frontally and more quickly than the BS for me (long legs).

    • @mge456
      @mge456 Год назад +1

      Thanks for the tip. As a fellow man with long femurs I will give this a try.

    • @jonatanolsen37
      @jonatanolsen37 Год назад +1

      As a long femur guy, i can attest to front loaded squats feeling way more natural.

  • @pearsonalized805
    @pearsonalized805 9 месяцев назад

    Badass List! Kroc Rows and Zerchers are hardcore. I’m biased toward Pull-Ups because I’m great at them and unilateral leg exercises because they are so athletic. I fuck€n’ love list like this 🤙🏽

  • @DPrizm215
    @DPrizm215 Месяц назад

    This video just unlocked my brain 😂

  • @tonywiggins8560
    @tonywiggins8560 Год назад

    Great info. Thanks, I'm going to try most of th these.

  • @williestrength4275
    @williestrength4275 Год назад

    Great information thank you and please keep it coming

  • @sergiogodoy340
    @sergiogodoy340 10 месяцев назад

    The difference between RDL and SLDL is that RDL starts from the rack and uses a stretch reflex and the STDL starts from the floor.

  • @kyrianyao4420
    @kyrianyao4420 Год назад +6

    This came in just in time for my strength day

    • @chaosdweller
      @chaosdweller Год назад

      Strength day....hmmm.... almost sounds like some one doing something else other than just lifting 🤔............

  • @Lotus-cu6hp
    @Lotus-cu6hp Год назад +1

    First! Loving the frequent uploads!

  • @CRYPTOHAWK5252
    @CRYPTOHAWK5252 Год назад

    Dam. Your videos are absolutely awesome and inspirational. Quickly becoming my favorite channel 💪

  • @QuietHorizon
    @QuietHorizon 5 месяцев назад

    Thank you sir!

  • @StrongandConditioned
    @StrongandConditioned Год назад +3

    A wee lad. Nice Scottish vernacular there!

  • @rollsroyce2627
    @rollsroyce2627 Год назад

    Thank you for this info..definitely gonna try them.....Peace

  • @yambo352
    @yambo352 Год назад

    Brian Cena John Asruthe no that's not right neverstate suffer beautifully Brom thank you so much for quality content that carries over to the bar

  • @GutsBatman
    @GutsBatman Год назад

    Can confirm the thing he said at 16:58 relates to me. That is the exact reason why I don't do them. I didn't do bent over barbell rows steadily until last year because they also suck, too. Everything has improved since I started doing them.

  • @MohamedMohamed-by5iy
    @MohamedMohamed-by5iy Год назад

    Zercher Squat is the MOST UNDERRATED squat variation 💪🏻

  • @citizengain
    @citizengain Год назад

    Excellent options.

  • @paulshortall6734
    @paulshortall6734 Год назад

    Very kind of you

  • @stevent8314
    @stevent8314 Год назад

    Great Stuff! Thanks!

  • @mario8833
    @mario8833 9 месяцев назад

    Omg at first I thought you were the young guy in the Buff Dudes video and my mind would've exploded

  • @bucketofhead414
    @bucketofhead414 Год назад

    I'm a big 6 guy. OHP, weighted pullup, bench, deadlift, squat, row.

  • @reybot5125
    @reybot5125 Год назад

    The Kroc row is absolutely fun and brutal at the same exact time

  • @DonatelloSmithson-dj6gw
    @DonatelloSmithson-dj6gw 6 месяцев назад

    PUSHING:
    1. Horizontal Push
    (Bench-Press, Push-Ups)
    2. Vertical Push
    (Overhead-Press, Handstand Push-Ups)
    3. Other Vertical Push (the other way)
    (Dips)
    PULLING:
    1. Horizontal Pull
    (Any rowing variation)
    2. Vertical Pull
    (Lat Pulldowns, Pull-Ups, Chin-Ups)
    3. Other Vertical Pull (the other way)
    (Deadlifts)
    LEGS:
    1. Squatting
    (Any squat variation)
    2. Hip-Hinge
    (Deadlifts, Good-Mornings, Hip-Thrusts)
    CARDIO:
    we don’t do that here

  • @calanleyendecker8369
    @calanleyendecker8369 Год назад

    Brilliant, love this ❤

  • @uhsemehicieronlas3
    @uhsemehicieronlas3 Год назад

    A beautiful list