@Calamity I would say yes, you can use it as a full body programm. But those exercices can be implement as well in an Split, PPL or half-body programm.
I’d say that the regular deadlift is not an ideal hamstring exercise. RDLs or SLDLs could be added. Triceps snd biceps were left out for a reason, but you know we’ll all work them anyway!
I'd replace the lunges with a vertical pull like a pull up or a chin up. In this case I'd go for chinups since they involve the biceps (a bodypart that gets little work with the other 6 exercises) more
Once you know this, you become increasingly frustrated when most modern gyms are packed with isolation machines and just a tiny free weight section in the corner.
I love the, "let's get to it, no nonsense, clear & concise, no going off on tangents, explanation( that only explains as much as needs to be explained ), super-simple no-brainer lesson - (so now you do it)" presentation.
T Prime I understand I was just referring to the comment above me but I must’ve made a mistake I didn’t know he was talking about pull-ups I thought he meant the entire video is useless because he can’t do them
Isaac Taylor the only people who can build muscle in a deficit are complete noobs or people who have misconstrued muscle glycogen and water for dry tissue. I’d be willing to see the déxa scan showing increase in dry tissue
Strong & Lean Australia wrong noobs do it easier but all you need is a positive nitrogen balance plus by bulking up you will have to cut and you could lose muscle in the cut it may be slower if you maintain but it’s easier to keep it I don’t know why people think you have to be in a surplus to gain muscle
Very good content I personally would call it 6 essential drills: 1. Squat and variations (Split squat, Lunge walk, Forward Lung, Backward lunge, One leg squat, Pistol Squat, Box squat, Belt squat, Hex bar squat, Zercher Squat) 2. Hip hinge movement (Deadlift, Sumo deadlift, RDL, Straight legs deadlift, Hip thrust) 3. Forward press (Push-up weighted with rings or parallelets, Barbell bench - incline, decline, horizontal, Dumbbell press, Dips) 4. Backward row (Inverted row bar or rings, Bent over row - barbell, dumbbell, kettlebell, seated row) 5. Upward press (Ketlebell press, Barbell press, Dumbbells press, Handstand push-up with bars or rings) 6. Downward pull (Pull-ups, Chin-ups, with 2 hands, Archer and one hand) As a bonus (and not only) I would add some super compound drills: snatch (barbell, kettlebell), C&J (barbell, kettlebell, Muscle-ups (rings), Sled push and pull, Farmer's walk, Atlas stones with heavy dead balls
Keep in mind, the Five stars are based on my needs for this item ruclips.net/user/postUgkxUHHotQRjIQnfuxEeVotlkHVYWH0DXZoS When I first bought the bike I was going to return it immediately. After trying it out for several days/weeks I came to realize it is actually perfect for WHY I bought it.This is not a workout, the resistance is, eh, it makes a bit of noise, not loud, and it isn’t very stable even with the mat. The mat certainly keeps the bike from sliding but nothing keeps the mat from sliding (if that makes any sense, lol). Mine is place on my hard wood floor. Maybe it would be better with a rug underneath??I sit for long hours for work and wanted something to keep my legs moving. This bike does exactly that! For the price it is amazing, it is compact, easy to use, light weight, keeps track of time, calories etc (not sure how accurate i is) but good little product. I am happy with it.
Can’t explain how refreshing it is to see a major fitness influencer recommending the basics. I got off to a horrible start to my lifting career because of all the fitness you tubers who advocate for isolation lifts to build up any given muscle. My 7 are squat, deadlift, bench, ohp, barbell row, pullups, farmer walks. I’ve never found dips or lunges to be necessary. And if I had to choose one accessory lift it’d be facepulls no doubt.
Here are some calisthenic alternatives to the exercises mentioned: 1. Squats are about the same 2. Deadlift = Pull up (For back activation) 3. Barbell row = Bodyweight row/Inverted row 4. Bench Press = Pushup 5. Overhead press = Pike pushup 6. Lunges are about the same 7. Farmers walk = Dead hang I do almost entirely callisthenics and these alternatives have helped me gain strength and hypertrophy. One of the main gripes with callisthenics is that it gets too easy over time, however these exercises have advanced progressions that can allow them to be harder. For example, pushups can become pseudo planche pushups, or diamond pushups, and squats can become jump squats or pistol squats. Along with this, you could also simply add weight by using a weight vest or even a backpack.
@@EmpoDaddy99 I'm referring to the use of your back in a deadlift. There aren't really any clear alternatives to the deadlift in callisthenics. I would say the closest thing you could do to the deadlift would be a squat followed immediately by a pull up, to activate both the legs and back, like in a deadlift.
@@TheWiiWonder In my personal opinion, the pullup is an excellent exercise to perform, but the bodyweight/inverted row would be a closer movement for the back due to the traps and rhomboids being more active in the row. Also, the deadlift is more of a lower body movement. In particular, it is mostly a glutes and hamstrings movement. I would consider the single leg hip thrust or single leg deadlift to be a better alternative for the barbell deadlift.
@@TheWiiWonder As David already stated the deadlift is mainly a lower body movement. But if you're looking for an alternative for similar back stimulus I'd say that a front lever is pretty much the closest you can get, because the function of the back in a deadlift is mainly to isometrically contract to keep a tight posture all throughout the deadlift by pulling your lats to keep the bar close to the body and holding the weight with the traps at the top.
1. Squat 2 times a week. 3-6 reps with heavy weights or 8-12 reps with lighter weights. 2. Deadlift 1 time a week. 3-8 reps. 3.Barbell Row 1-2 times per week. 6-10 reps. 4. Bench Press 1-3 times per week. 3-12 reps with varying weights. 5. Overhead press 2 times per week. 3-6 reps with heavy weights or 8-12 reps with lighter weights. 6. Lunges 1-2 times per week. 8-12 reps. 7. Farmers walk 1-2 times per week. 30 strides.
@@TaxSmartWealthI'd say 2 sets of 5-10 reps that's just my favorite rep range so that would be up to you but definitely 2 sets with a 4-5 minute rest period 😎👍
I did Farmer's Walk at the end of my strength days, 3x a week. Carrying 50% of my body weight only. Covered 100m each time. Here are the benefits I'm enjoying: 1. Improving my grip 2. Build muscles faster 3. I lift more weights even faster. Prev, it tooks me months to add weights. With FW, I can handle 1kg added each week. 4. Walk posture gets better. FW improves my stability and fixed bad walk postures. 5. Bigger forearms, wider shoulder. My goal is to have a shredded body, improves my strength, thus I only carry 80% max of my body weight. If you want to get bigger and stronger you might want to lift more than your body weight.
I do 40 pull ups and 40 chin ups everyday after warming up then I move on to the day’s exercises. Do them at a perfect form, don’t kip & swing while performing pull-ups/chin-ups. Face pulls at the end of the workout, 3 sets of 10-12 moderate weight.
Feels good when you recently got in the gym (within a month) and you're already doing 6/7 exercises. Was definitely worth it to research and craft a plan. Need to add lunges to my routine but the rest I'm already on.
Iam 53yrs young and Been doing these exercises 2 months solid but split it to chest arms shoulders and legs back deadlifts every other day concentrating on form and my results are pretty good with small incriminate in weight every couple weeks, thanks alot for all your most excellent advice
Great video. Cautionary note...if you go too parallel with the ground on the barbell row, you increase probability of lower back injury. Just a note of caution for anyone just starting these exercises. However, I do agree, you must do some version fo these exercises if you are going to get your gains. These exercises increase your body's stability and give you a great platform do do the progressive isolation exercises that target growth for specific muscle groups.
Great video! If I had to select just three exercises in order to save time, I would select: 1. Squats, 2. Pull ups, 3. Bench Press You would be covering most of your muscle groups with just 3 movements. If I had extra time, the 4th one would be farmer´s walk which is a great functional movement (atleast it helps carrying those groceries s the wife doesn´t nag as much).
I'd add either a pullup or a pull down and this would be a perfect list, because you need both horizontal and a vertical, push and pull movements. Probably ought to throw something in their for core too!
Squats and deadlifts are greatest exercise ever . It strengthen your entire core and affects every single muscle. People tend to ignore these two and go for fleshy looking biceps and abs workouts while actual strength come from these two. Atleast this is what I believe!
@@euron1361 it's like the central Positioning piece of the body, a good core is like having a good house foundation. With a good core, you do get good control of your body movements and stability.
I'd add pull ups to the mix, then you really covered everything. In fact, those 8 exercises are all I do amidst a tourist season when I work 12-15h a day and don't have time for a full training and I need to maintain my mass and strength. Sometimes when I'm even more pressed for time, then it's only squat, deadlift, bench, maybe overhead press or pull ups if I can squeeze them in.
@@eucalyptus303 Get some dumbbells (ones that you can add/remove plates) and you can do most of the workouts at home. You'll only be missing the bench, which you could do banded push-ups or something instead... though it's hard to replace the bench (which is why I got one for my home).
I have been so hard headed about this gym stuff and for some reason it ALLLLL just clicked.... THANK YOU!!! Sending you many blessings. I will try these out and come back with updates!! 🤍
Awesome video, simple and straight to the point without all the fluff in between like so many other videos. Just what I needed. Saved this video for future reference as im just getting back into the gym after 8 years of abusing my body with terrible food, zero exercise and way too much alcohol.
I started doing farmer's walk with 20kg on each side since I was 12. This is because in Mongolia, we weren't connected to central water system and I used to carry two 25l canisters home. I had shark traps and 6 pack abs by 14. I weighed 80kg then.
Back when most people in the word did the same hard work, before electricity, steam, and gas engines..most people were strong and did not need a gym. How far did you have to carry the water from, a river or a well? Is the water still clean there?
@@charlieanddadreviewsandcha2243 Do it my man, you won't regret it. I started doing them when I was overweight which was tough to say the least lol but now I'm enjoying them. Pull ups went from my nightmare exercise to one of my favorite
I find that doing a factorial version of 8 pullups(1 rep, then 2 reps, then 3, to 8 reps, for a total of 36 reps) works pretty well at minimal risk of injury since you warm up in the low rep sets.
PLEASE DO YOUR RESEARCH ON PROPER FORM LIFTING AND PREVENT INJURIES. THE TIPS ON THE BENCH PRESS IN THIS VIDEO ARE A GREAT WAY TO EXTERNALLY ROTATE YOUR SHOULDERS RESULTING IN INJURIES.......
Den V. Really ..? Wow I didn’t know there was much of a difference, between the two. Have to start doin rows now, also. Thanks! About what rep range with rows tho?
@@krisvearncombe Most commercial gyms (at least in the USA that I've been to) have a pullup assistance counterweight machine though, which can be used by people who can't yet do one (or start off with negatives.)
As a personal trainer myself I guessed these all right until he said farmers walks. I had pull-ups instead with bicep curls as a bonus. But at least they were added in the bonus. Good video and channel
Farmer Walks are underrated af, forearms get really strong so heavy barbell movements will be easier, core gets more work and core loves volume and also traps get hit hard which in turn improves deadlift.
As a complete beginner. I had a work friend of 10 years in training coach me for my first 6 weeks. 80% of my routine is in this video. the only thing I added myself was the lunges but will now drop reps on dead lifts from 10 8 6 4 to just 8 6 4 and up weight around 10% and see how it goes.. very informative video. Confirms my friend knew what he was doing, or did he just watch this video lol :) great upload Thank You,
Slim.. this is to GAIN mass.. you want slim ? More cardio and higuer reps.. also, other exercises are more suitable to get slim.. cut sugar, eat well..
These are the best exercises ever! I've been going to the gym for years and I didn't notice anything (focused on isolated muscles always the arms), and then followed these exercises in the last 6 weeks! and wow, my body has been transformed?
@@yomismo5196 Damn! How did I miss that? Been following Jeff, Frank Medrano, AlphaDestiny...etc, but never found Brofessor in my recommendations! Episode #124, right? It has sooooo many good jokes (and references) that I had to stop frequently to appreciate them fully. I am forever indebted to you for introducing me to Brofessor! :-)
Thank you so much for making this video. I am new to the gym and I don’t know nothing about lifting weights or gym routines. Now I know what the right exercises are. Thanks!!
Just did this ''workout'' for the first time yesterday. With a piece of paper in the pocket, writing down the weight for each exercise and a plus og minus for next time. See how it goes, performing these 2 times a week for a while. For sue my legs was absolutely dead. I used to do alot of wasting time in the gym, so hope this will give me some result :) Thanks for sharing!
This was a damn good no nonsense video. I do most of these (not lunges though since my balance is shit), but in case there are newbies in the gym, I'll definitely point them to this video.
I too have balance issues. I do lunges, one side at a time, while holding on to a post of some sort. Feet stay stationary so it's just the up and down movement. Do your reps, reverse feet position and do the same number of reps with the opposite foot forward. It works!
I would include pull ups and dips on this list too..2 great exercises for upper body size and strength...especially if you can work up to weighted versions
dips arent that safe for the joints. ive been working out since the 90s and fucking weighted dips finally caused me a shoulder injury. i recommend people don't do it unless they have exceptional shoulder mobility. and pullups sure people should do them but they arent that great in my opinion.
@@CreatorMav I've heard of him, yeah that's a solid program. Right now I'm following Phil Daru's Fight Ready program, it's focused on plyos and strength atm.
Little tip I love for overhead press is have one foot slightly in front of the other like this 👣 It greatly helps with stability and prevents leaning back at the top of the lift which can cause lower back pain 👍
bad avise imo. if you need to position your feet like this, it is because you can't retain proper tension. Better advise if you struggle with it: Squeeze your glutes together hard during the workout, that will give u a great tension. Squeezing the glutes + bulldog grip increased my OHP by a lot.
There was a time I was 300 lbs at 5'6. I'm now 170. I lift weights so I'm not sore the next day when I have to lift something. For the past 10 years I often just do these lifts.
I've been doing a 3 day/week full body workout for the last 3 months now and i see very good results! I start with Barbell rows, into Deadlifts for the back. Then i go over to bench press and squats after than. Then to end it i go for barbell overhead press into barbell curls. It takes about 1hr 15min ea workout session :)
@@adrianvedvik8848 Haha nah it's about looking for each other; the game is to always keep playing the game of health. The splits matter little as long we can establish a long term health plan
I'm 41 years old and been training since 14. Bodybuilding, triathlon, fell running, boxing bla bla bla and to this day I still use these 7 whilst on a bulk and trying to add mass or just add strength for any sport. People have absolutely over complicated everything. Obviously isolation is also important especially for Bodybuilding but big compound lifts will always win the day 🙂
Dude even the little clips that had nothing to do with what you were saying had little tips I needed to remember 🤣💪🏾😁 thanks. Been over a decade since I trained in a gym and getting back into it I realize what I have forgotten! It's the little things you learn and adapt over time. Looking forward to my journey again 💪🏾😎👊🏾
For those suffering from years of obesity and a separated abdomen (diastasis recti), the "concepts" about developing back and glute development using alternative exercises than deadlifts and squats should not be ignored. This website points out the important muscle groups that need the exercise. How one does that with the particular hurdle of a separated abdomen to contend with requires some creativity, but Alain's observations are important to consider carefully, I believe.
Thats just because he can't do full squats himself I'm guessing. Which isn't to hate on him, it requires more mobility than most people have. But "full" means as to grass squat. the video shows 2 parallel squats.
Do some more research on half squats buddy, it boosts jumping power and explosiveness. If you think differently I suggest looking at p NBA workouts. Dont give half squat bad reps just because they dont work all you leg muscles.
@@atrumpetwillsound I agree with that, but like I said half squats are not s useless as this guy makes it. I highly recommend it though if your planning to get your vertical higher and run faster.
With the most minimal equipment and going 1970’s this circuit is a great core. I tried this week and the circuit really works. Great job on this video. The Row needs to be done carefully as well as the deadlift to avoid injury. Good form shown in the footage should be followed carefully.
@@joaobottazzini9111 definitely, once you get these 7 right, technique-wise, you can progress to all the complementing exercises, but learn the fundamentals firs
It's cool he bothers to cite his sources but the power of these studies are terrible, maybe that's the best there is but no real conclusions can be drawn from a study with an n of 14
what do you need studies for anyway? just perform any of these exercises one handed with low weight, move your other hand on the muscles you think it targets so you can feel them contract and try out different legit exercises. the one where you feel your muscles contract the best likely is the ideal exercise. rinse and repeat for each main muscles and there you have your ideal workout. easy as that
![State of Play | September 24, 2024 [ENGLISH]](http://i.ytimg.com/vi/fVs0suPHAX8/mqdefault.jpg)
1. Squat (0:47)
2. Deadlift (2:13)
3. Barbell row (3:23)
4. Bench press (5:26)
5. Overhead press (6:43)
6. Lunges (8:04)
7. Farmer's walk (9:04)
Bonus : exercices for biceps and mid delts (10:14)
Thanks Naruto.
careful, he's a hero
add dips and chins to the list
Pull-ups/ chin ups also belong on this list!
@Calamity I would say yes, you can use it as a full body programm. But those exercices can be implement as well in an Split, PPL or half-body programm.
NOTES WITH TIMESTAMPS:
⭐️ Squat (0:46)
2/wk, low(3-6) & high(8-12reps)
⭐️ Deadlift (2:13)
1/wk in the 3-8 rep-range
⭐️ Barbell Row (3:23)
15-30°, 1-2/wk, 6-10 rep-range
⭐️ Bench Press (5:24)
1-3/wk, vary rep-ranges(3 to 12)
⭐️ Overhead Press (6:44)
2/wk, low(3-6) & high(8-12)
⭐️ Lunges (8:04)
1-2/wk, 8-12reps
⭐️ Farmer's Walk (9:04)
1-2/wk, 30 strides, use glutes and scapula
⭐️ Bonus - Biceps & Deltoids (10:14)
Biceps: Barbell or Dumbbell Curls, use incline to emphasize the long-head.
Mid-Delts: Lateral Raises (cables for better tension)
Goat 🐐
Guys 3-6 reps for example, but how many sets?
you are a hero
@@PihFrags I also want to know how many sets
upvote this
1. Squat
2. Deadlift
3. Barbell row
4. Benchpress
5. Overhead press
6. Lunges
7. Farmer's walk
8. Pull ups
9. Barbell curl
I’d say that the regular deadlift is not an ideal hamstring exercise. RDLs or SLDLs could be added. Triceps snd biceps were left out for a reason, but you know we’ll all work them anyway!
aaaand repeat!
I'd replace the lunges with a vertical pull like a pull up or a chin up. In this case I'd go for chinups since they involve the biceps (a bodypart that gets little work with the other 6 exercises) more
Farmers walk AKA putting the weights back in place as everyone should.
What does AKA mean?
@@modaninonderi Also Known as
@@takumifujiwara1322 ありがとう😊
Exactly
This is exactly why I always put other people's weight away if they left them out and it's a good deed.
Once you know this, you become increasingly frustrated when most modern gyms are packed with isolation machines and just a tiny free weight section in the corner.
Frustrated too, they're suppose to have a qualified PT teach movements in The Big 4 of Dumbbell and Big 4 of Power Bar. #inexcusable #dawghouse
Lower Class drop the weights on the ground and step on them like its lower than grass. And investing in Stock Market is evil. What would happeen?
Circular Queue Progressive Overload means you go through Tier 3 - Tier 2 - Tier 1 - Tier 3.
Common mistake is to just stay in Tier 1 = Class A - Class B - Class C.
Then don't go to the gym dummy 😜
This is LITERALLY the ONLY lifting tutorial you need if you are starting out.
Pull ups are essential for beginners
I love the, "let's get to it, no nonsense, clear & concise, no going off on tangents, explanation( that only explains as much as needs to be explained ), super-simple no-brainer lesson - (so now you do it)" presentation.
mdhcccc what do u mean “not if can’t do them “ if a weight is too heavy then lower the weight
@@amarg7657
This is a lifting tutorial. Not cardio. Losing enough fat to be able to do the pull up needs a cardio tutorial. 😂
T Prime I understand I was just referring to the comment above me but I must’ve made a mistake I didn’t know he was talking about pull-ups I thought he meant the entire video is useless because he can’t do them
The Farmer's walk, a.k.a. training for helping mom carry the groceries.
NO training for being a real man that actually does REAL work!!
@@michaelcraig9449 A real man helps his mom carry the groceries and following her thru the market (especially, open air market) is REAL work! :-)
Carrying bags of cash to the bank!
fetching water in two buckets in left and right hand...
For best results... make sure you take the long route...😅
🦵🦵 💪💪
That's funny. Lol
Don;t forget the best exercise of all : Calorie surplus + several years of consistency
Rubbish, 3 months of Hollywood super serum and a pt equals 10 yrs for everyone else.
@gunit 010iz truth tho homie don't be mad. ☺️
You can build muscle in a DEFICIT
Isaac Taylor the only people who can build muscle in a deficit are complete noobs or people who have misconstrued muscle glycogen and water for dry tissue. I’d be willing to see the déxa scan showing increase in dry tissue
Strong & Lean Australia wrong noobs do it easier but all you need is a positive nitrogen balance plus by bulking up you will have to cut and you could lose muscle in the cut it may be slower if you maintain but it’s easier to keep it I don’t know why people think you have to be in a surplus to gain muscle
Very good content
I personally would call it 6 essential drills:
1. Squat and variations (Split squat, Lunge walk, Forward Lung, Backward lunge, One leg squat, Pistol Squat, Box squat, Belt squat, Hex bar squat, Zercher Squat)
2. Hip hinge movement (Deadlift, Sumo deadlift, RDL, Straight legs deadlift, Hip thrust)
3. Forward press (Push-up weighted with rings or parallelets, Barbell bench - incline, decline, horizontal, Dumbbell press, Dips)
4. Backward row (Inverted row bar or rings, Bent over row - barbell, dumbbell, kettlebell, seated row)
5. Upward press (Ketlebell press, Barbell press, Dumbbells press, Handstand push-up with bars or rings)
6. Downward pull (Pull-ups, Chin-ups, with 2 hands, Archer and one hand)
As a bonus (and not only) I would add some super compound drills: snatch (barbell, kettlebell), C&J (barbell, kettlebell, Muscle-ups (rings), Sled push and pull, Farmer's walk, Atlas stones with heavy dead balls
I'm a beginner in weight lifting, and I appreciate this video SO MUCH. Thank u.
My gyms security tazered me when doing the farmers walk out of the building.
How dare you! I would have been totally threatened by that move while on the inner thigh isolation machine.
On the plus side, the taser shock helped me lose a few extra calories
@@jakehands you're always looking on the bright side of life.
I like that about you 👍🏾😂
jakehands 😂😂😂lol
lmfao
1. Squat 0:46
2. Deadlift 2:13
3. Barbell Row 3:23
4. Bench Press 5:24
5. Overhead Press 6:42
6. Lunges 8:04
7. Farmer Walks 9:04
8. Bonus (Biceps & Mid Delts) 10:14
soss17beatz
What about pull-ups?
Thanks
Thanks!!
@@bobkloth57 yes, I think pull up's should be arroud the top of the list
Thanks
i really love this channel,no cheezy intros,no bullshiting and no marketing shit that tries to sell you some garbage...keep it up! 💪🏾
Keep in mind, the Five stars are based on my needs for this item ruclips.net/user/postUgkxUHHotQRjIQnfuxEeVotlkHVYWH0DXZoS When I first bought the bike I was going to return it immediately. After trying it out for several days/weeks I came to realize it is actually perfect for WHY I bought it.This is not a workout, the resistance is, eh, it makes a bit of noise, not loud, and it isn’t very stable even with the mat. The mat certainly keeps the bike from sliding but nothing keeps the mat from sliding (if that makes any sense, lol). Mine is place on my hard wood floor. Maybe it would be better with a rug underneath??I sit for long hours for work and wanted something to keep my legs moving. This bike does exactly that! For the price it is amazing, it is compact, easy to use, light weight, keeps track of time, calories etc (not sure how accurate i is) but good little product. I am happy with it.
Man, what a video. Straight to the point, clear and exactly what I was looking for 👍
Be careful! Squats can damage your spine if you do it incorrectly.
Also, those aren't full squats. Your ankles touching your butt is a full squat.
Probably one of the best educational videos on training I’ve seen. Period
Straight to the point no nonsense paralysis of the analysis explanations
Horizontal push: Bench Press
Horizontal pull: One kind of Row
Vertikal push: Overhead Press
Vertikal pull: Pull Up
Can’t explain how refreshing it is to see a major fitness influencer recommending the basics. I got off to a horrible start to my lifting career because of all the fitness you tubers who advocate for isolation lifts to build up any given muscle. My 7 are squat, deadlift, bench, ohp, barbell row, pullups, farmer walks. I’ve never found dips or lunges to be necessary. And if I had to choose one accessory lift it’d be facepulls no doubt.
The age of Information Overload is real
But i only want progressive overload... ;)
I think Pulls ups are a must. It should be there in place of barbell row or farmers walk.
Here are some calisthenic alternatives to the exercises mentioned:
1. Squats are about the same
2. Deadlift = Pull up (For back activation)
3. Barbell row = Bodyweight row/Inverted row
4. Bench Press = Pushup
5. Overhead press = Pike pushup
6. Lunges are about the same
7. Farmers walk = Dead hang
I do almost entirely callisthenics and these alternatives have helped me gain strength and hypertrophy. One of the main gripes with callisthenics is that it gets too easy over time, however these exercises have advanced progressions that can allow them to be harder. For example, pushups can become pseudo planche pushups, or diamond pushups, and squats can become jump squats or pistol squats. Along with this, you could also simply add weight by using a weight vest or even a backpack.
How the hell are pullups an alternative to deadlifts?!
@@EmpoDaddy99 I'm referring to the use of your back in a deadlift. There aren't really any clear alternatives to the deadlift in callisthenics. I would say the closest thing you could do to the deadlift would be a squat followed immediately by a pull up, to activate both the legs and back, like in a deadlift.
@@TheWiiWonder In my personal opinion, the pullup is an excellent exercise to perform, but the bodyweight/inverted row would be a closer movement for the back due to the traps and rhomboids being more active in the row. Also, the deadlift is more of a lower body movement. In particular, it is mostly a glutes and hamstrings movement. I would consider the single leg hip thrust or single leg deadlift to be a better alternative for the barbell deadlift.
@@TheWiiWonder As David already stated the deadlift is mainly a lower body movement. But if you're looking for an alternative for similar back stimulus I'd say that a front lever is pretty much the closest you can get, because the function of the back in a deadlift is mainly to isometrically contract to keep a tight posture all throughout the deadlift by pulling your lats to keep the bar close to the body and holding the weight with the traps at the top.
NO THANK YOU
1) Squat 2) Deadlift 3) Barbell row 4) Bench press 5) Overhead press 6) Lunges 7) Farmers walk.
Thank you
thank you!
8) Biceps Barbell press
Thx for being smarter than the creator.
Pull-ups
Squat, Deadlift, Overhand Row, Bench Press, Overhead Press, Lunges, Farmer's Walk
how many sets?
@@meboxisfullofshit really depends on the trainings plan. If you're going heavy it's normally 5x5
real MVP
Thank you sir, a hero we don't deserve
Brother, you're extremely underated but someday you'll achieve more than you expect. Keep doing it. We appreciate you.👍💪
yeh much appreciate someone natural too
ALPHA is my favorite differentiating factor bro!! your videos are epic keep on doing you. Very helpful knowledge
His form sucks
1. Squat 2 times a week. 3-6 reps with heavy weights or 8-12 reps with lighter weights.
2. Deadlift 1 time a week. 3-8 reps.
3.Barbell Row 1-2 times per week. 6-10 reps.
4. Bench Press 1-3 times per week. 3-12 reps with varying weights.
5. Overhead press 2 times per week. 3-6 reps with heavy weights or 8-12 reps with lighter weights.
6. Lunges 1-2 times per week. 8-12 reps.
7. Farmers walk 1-2 times per week. 30 strides.
For deadlift how many sets
@@TaxSmartWealthI'd say 2 sets of 5-10 reps that's just my favorite rep range so that would be up to you but definitely 2 sets with a 4-5 minute rest period 😎👍
2 squat/week 1:23
1 deadlift/week 2:39
1/2 Barebell/week 4:52
1/3 benchpress/week 5:55
2 overheadpress/week 7:20
1/2 lunges/week 8:45
2 farmer's walk/week 10:10
I did Farmer's Walk at the end of my strength days, 3x a week. Carrying 50% of my body weight only. Covered 100m each time.
Here are the benefits I'm enjoying:
1. Improving my grip
2. Build muscles faster
3. I lift more weights even faster. Prev, it tooks me months to add weights. With FW, I can handle 1kg added each week.
4. Walk posture gets better. FW improves my stability and fixed bad walk postures.
5. Bigger forearms, wider shoulder.
My goal is to have a shredded body, improves my strength, thus I only carry 80% max of my body weight. If you want to get bigger and stronger you might want to lift more than your body weight.
honestly, they're so underrated
I am soooo with this! I need to add Farmers. May do that tomorrow for my combo pull/leg day. Or late tonight for Pull.
I used to walk with a sandbag on my shoulders, but maybe I should try the Farmer's Walk as well.
Do you do 5x5?
I finish off my workouts with heavy farmers carries with a trap bar and then sled pushes. ALL KINDZ OF GAINZZZ
I would add here pull ups/chin ups and chest dips (if your shoulders are healthy).
If your shoulders are healthy. That's a very big if for too many of us gym regulars
Mahmoud Hussein FACE PULLS EVERYDAY
Weighted chin-ups give big gains
@@DustinKeller81 NON-NEGOTIABLE
I do 40 pull ups and 40 chin ups everyday after warming up then I move on to the day’s exercises. Do them at a perfect form, don’t kip & swing while performing pull-ups/chin-ups. Face pulls at the end of the workout, 3 sets of 10-12 moderate weight.
Feels good when you recently got in the gym (within a month) and you're already doing 6/7 exercises. Was definitely worth it to research and craft a plan. Need to add lunges to my routine but the rest I'm already on.
Iam 53yrs young and Been doing these exercises 2 months solid but split it to chest arms shoulders and legs back deadlifts every other day concentrating on form and my results are pretty good with small incriminate in weight every couple weeks, thanks alot for all your most excellent advice
Great video. Cautionary note...if you go too parallel with the ground on the barbell row, you increase probability of lower back injury. Just a note of caution for anyone just starting these exercises. However, I do agree, you must do some version fo these exercises if you are going to get your gains. These exercises increase your body's stability and give you a great platform do do the progressive isolation exercises that target growth for specific muscle groups.
Thank you, finally someone who tells me what basic exercises I need to do and amount of reps...thats all I need to get me started.
Straight to the point and exactly the same workout I’ve done for almost 20yrs, although as a rock climber I include weighted dips. Good video
Finally a video that tells me straight to the point what I've got to do, well done man
Valmont Puren
1 year ago (edited)
1. Squat (0:47)
2. Deadlift (2:13)
3. Barbell row (3:23)
4. Bench press (5:26)
5. Overhead press (6:43)
6. Lunges (8:04)
7. Farmer's walk (9:04)
Bonus : exercices for biceps and mid delts (10:14)
Great video!
If I had to select just three exercises in order to save time, I would select: 1. Squats, 2. Pull ups, 3. Bench Press
You would be covering most of your muscle groups with just 3 movements. If I had extra time, the 4th one would be farmer´s walk which is a great functional movement (atleast it helps carrying those groceries s the wife doesn´t nag as much).
I'd add either a pullup or a pull down and this would be a perfect list, because you need both horizontal and a vertical, push and pull movements. Probably ought to throw something in their for core too!
Saving this vid for when the gyms open again. For now, I think I'll bulk some more with my beloved Ben & Jerries!
Set playback speed to 1.25 to avoid feeling like you're experiencing a time warp
This video is great. So many people over complicate exercise. You’re straightforward/data driven delivery is perfect. Thank you !
This guy sounds like the "number 15: Burger King foot lettuce" guy
Yea
Maybe he.....
I absolutely love the facial expressions the alpha guy does. Priceless !!
Love your videos guys keep'em coming!
Ok
Squats and deadlifts are greatest exercise ever . It strengthen your entire core and affects every single muscle. People tend to ignore these two and go for fleshy looking biceps and abs workouts while actual strength come from these two.
Atleast this is what I believe!
What is exaclty your "core"?
@@euron1361 it's like the central Positioning piece of the body, a good core is like having a good house foundation.
With a good core, you do get good control of your body movements and stability.
@@NightElveee but I mean, core is a group of muscles or just one?
I'd add pull ups to the mix, then you really covered everything. In fact, those 8 exercises are all I do amidst a tourist season when I work 12-15h a day and don't have time for a full training and I need to maintain my mass and strength. Sometimes when I'm even more pressed for time, then it's only squat, deadlift, bench, maybe overhead press or pull ups if I can squeeze them in.
Ivan Kolarić I also work 12-15hr days. RN. Curious what your programming is with such little time. Contact me bro...
@@eucalyptus303 Get some dumbbells (ones that you can add/remove plates) and you can do most of the workouts at home. You'll only be missing the bench, which you could do banded push-ups or something instead... though it's hard to replace the bench (which is why I got one for my home).
@@Nojintt During Corona I replaced it with Bands, but they only worked for a while...
I prefer chinups since they involve the biceps more then the brachial muscle while still working on back width
I have been so hard headed about this gym stuff and for some reason it ALLLLL just clicked.... THANK YOU!!! Sending you many blessings. I will try these out and come back with updates!! 🤍
Awesome video, simple and straight to the point without all the fluff in between like so many other videos. Just what I needed. Saved this video for future reference as im just getting back into the gym after 8 years of abusing my body with terrible food, zero exercise and way too much alcohol.
I started doing farmer's walk with 20kg on each side since I was 12. This is because in Mongolia, we weren't connected to central water system and I used to carry two 25l canisters home. I had shark traps and 6 pack abs by 14. I weighed 80kg then.
Damn what was your height?
I developed traps carrying my jambox during the 80's. No lie.
@@Imhalfamazing2U I carried jam and peanut butter, that was even more intense!
Back when most people in the word did the same hard work, before electricity, steam, and gas engines..most people were strong and did not need a gym. How far did you have to carry the water from, a river or a well? Is the water still clean there?
25l canisters on each side should be 25*2= 50 kg.
Pull ups?
Yes instead of barbell rows
I want to get back into those. They really are awesome.
@@charlieanddadreviewsandcha2243 Do it my man, you won't regret it. I started doing them when I was overweight which was tough to say the least lol but now I'm enjoying them. Pull ups went from my nightmare exercise to one of my favorite
I find that doing a factorial version of 8 pullups(1 rep, then 2 reps, then 3, to 8 reps, for a total of 36 reps) works pretty well at minimal risk of injury since you warm up in the low rep sets.
ruclips.net/video/9yYpNqZZqUw/видео.html
This is ABSOLUTELY all you will ever need at any age to produce more Free T and muscle mass......Period. Mid-50's here and these work.
PLEASE DO YOUR RESEARCH ON PROPER FORM LIFTING AND PREVENT INJURIES. THE TIPS ON THE BENCH PRESS IN THIS VIDEO ARE A GREAT WAY TO EXTERNALLY ROTATE YOUR SHOULDERS RESULTING IN INJURIES.......
Really appreciate this. My legs and back are shit from sitting down for a year after COVID. Need this. Thanks man.
Why pull ups with are not included? Dead weight and squats are already a great leg workout, lunges could be replaced for pull ups with weight.
Good one. So basically 8 then :)
All of these exercises can be done by anyone, wether brand new to lifting or not. The majority of people can't do a pull up.
Rows are best for thickness/mass. Pull-ups is more for V -shape.
Den V. Really ..? Wow I didn’t know there was much of a difference, between the two. Have to start doin rows now, also. Thanks! About what rep range with rows tho?
@@krisvearncombe Most commercial gyms (at least in the USA that I've been to) have a pullup assistance counterweight machine though, which can be used by people who can't yet do one (or start off with negatives.)
Lunges and Squats sure are the best Things to do for leg strength. I find especially lunges to be very demanding.
As a personal trainer myself I guessed these all right until he said farmers walks. I had pull-ups instead with bicep curls as a bonus. But at least they were added in the bonus. Good video and channel
Farmer Walks are underrated af, forearms get really strong so heavy barbell movements will be easier, core gets more work and core loves volume and also traps get hit hard which in turn improves deadlift.
I agree where are pullups??
Pull- pull-ups, rows, deadlifts
Push- military press, push-ups, bench press, dips
Legs- squats, lunges, any jumping
I would have swapped pull-ups (or lat-pull downs) for the farmer's walk. But really good information and production value.
As a complete beginner. I had a work friend of 10 years in training coach me for my first 6 weeks. 80% of my routine is in this video. the only thing I added myself was the lunges but will now drop reps on dead lifts from 10 8 6 4 to just 8 6 4 and up weight around 10% and see how it goes.. very informative video. Confirms my friend knew what he was doing, or did he just watch this video lol :) great upload Thank You,
Great video. Everything is covered. These are the strength building moves too, not just hypertrophy.
I have been looking for a simple plan for slim beginner, I fond this post very helpful... Gives me a fame workout for the next few weeks ... Thanks :)
Slim.. this is to GAIN mass.. you want slim ? More cardio and higuer reps.. also, other exercises are more suitable to get slim.. cut sugar, eat well..
@@GreyZonex I think he means he is a slim beginner, not that he want's to slim up.
Great, simple and straightforward. Too much confusing and conflicting info out there. Cheers!
1.25x speed thank me later
1.5×better😅
Thankyou
thanks 😂
Thanks chief!
Great video!
Can somebody please list a weekly program, to include these exercises, with the mentioned reps?
Yes, please. Even I'm looking for it.
Same
Same
I’m a girl and I always come to the men for the best upper body. Thank you. This next workout week is going to be 🔥
These are compound exercises not all upper body
Most of these shouldn't be done on same day
quite helpful, am trying to gain mass-currently at 55kgs and targeting 65kgs
75+
These are the best exercises ever! I've been going to the gym for years and I didn't notice anything (focused on isolated muscles always the arms), and then followed these exercises in the last 6 weeks! and wow, my body has been transformed?
General public doesn’t want to mess with free weights !
Absolutely, a perfect tutorial for beginning lifters! I’ll be passing this one on.
1) Squat
2) Deadlift
3) Row
4) Benchpress
5) Overhead Press
6) Lunges
7) Farmers Walk
8) Curls...
Thank you saved me from watching the whole thing
The only exercise you need is biceps curl
The ONLY one
Teenager, I guess? LOL
@@0anant0 do you know the Brofessor?
@@yomismo5196 Damn! How did I miss that? Been following Jeff, Frank Medrano, AlphaDestiny...etc, but never found Brofessor in my recommendations! Episode #124, right? It has sooooo many good jokes (and references) that I had to stop frequently to appreciate them fully. I am forever indebted to you for introducing me to Brofessor! :-)
Curls for girls bruh
Farmers walk is when you have to carry 8 bags of water softener salt down to the basement.
Hahaha
Thank you so much for making this video. I am new to the gym and I don’t know nothing about lifting weights or gym routines. Now I know what the right exercises are. Thanks!!
Just did this ''workout'' for the first time yesterday. With a piece of paper in the pocket, writing down the weight for each exercise and a plus og minus for next time. See how it goes, performing these 2 times a week for a while. For sue my legs was absolutely dead. I used to do alot of wasting time in the gym, so hope this will give me some result :)
Thanks for sharing!
Good for you, this Is all you need From excersises
I miss the gym :( ... can't wait to be back there!
Same bro it feels like a part of my soul has been taken
a particular gym or any gym?
@@wilfredv1930 I had to switch my gym to another one because I don't wear a muzzle. The new one is fine too.
8:15 grim reaper in background waiting for anyone to snap city
I love how his pants looks like.a waxed courtesy cup from the 90s.
This was a damn good no nonsense video. I do most of these (not lunges though since my balance is shit), but in case there are newbies in the gym, I'll definitely point them to this video.
I too have balance issues. I do lunges, one side at a time, while holding on to a post of some sort. Feet stay stationary so it's just the up and down movement. Do your reps, reverse feet position and do the same number of reps with the opposite foot forward. It works!
8:13 Grim Reaper was watching you from a distance
I would include pull ups and dips on this list too..2 great exercises for upper body size and strength...especially if you can work up to weighted versions
dips arent that safe for the joints. ive been working out since the 90s and fucking weighted dips finally caused me a shoulder injury. i recommend people don't do it unless they have exceptional shoulder mobility. and pullups sure people should do them but they arent that great in my opinion.
I’d probably throw some pull-ups into the mix, but other than that I completely agree.
I understand that these are the compound moves but I usually struggle with turning this into a program, would love to hear some ideas on this.
search Ice Cream Fitness 2.0 by Jason Blaha, it has 5 of these
@@CreatorMav I've heard of him, yeah that's a solid program. Right now I'm following Phil Daru's Fight Ready program, it's focused on plyos and strength atm.
@@checkitoutguys1 okay cool, hope it gets you results man
Today is my first time for hearing of farmers walk....I will add it to my training schedule...thanks for the new tip
Man... That was AMAZING. Thank you.
This list would be perfect if it included dips.
Little tip I love for overhead press is have one foot slightly in front of the other like this 👣
It greatly helps with stability and prevents leaning back at the top of the lift which can cause lower back pain 👍
bad avise imo. if you need to position your feet like this, it is because you can't retain proper tension.
Better advise if you struggle with it: Squeeze your glutes together hard during the workout, that will give u a great tension.
Squeezing the glutes + bulldog grip increased my OHP by a lot.
Clearly Pullups are missing.
pullups and dips should be the warm up
@@arxfatallis they are the most difficult exercises when weighted. It's never warm up for me.😅 (at least for the upper body)
@@Slyizable I wanted to mention that, when you strap weights on they are a beast!
Most definitely a pillar that should not be missing!
pullups aren't good
@@dfyt4246 aren't good for what?😅
There was a time I was 300 lbs at 5'6. I'm now 170. I lift weights so I'm not sore the next day when I have to lift something. For the past 10 years I often just do these lifts.
I've been doing a 3 day/week full body workout for the last 3 months now and i see very good results! I start with Barbell rows, into Deadlifts for the back. Then i go over to bench press and squats after than. Then to end it i go for barbell overhead press into barbell curls. It takes about 1hr 15min ea workout session :)
I love full body exercises much more too! Been doing it for about 7 years and it gets better with my lifestyle as I get older and busier too :)
@@sean.momentum Oh nice man! Respect for the 7 years!
@@adrianvedvik8848 Haha nah it's about looking for each other; the game is to always keep playing the game of health. The splits matter little as long we can establish a long term health plan
No pull ups, or even anything that looks similar, like lat pull downs?! Pull ups/pull downs are non-negotiable, you need to include them.
Deadlift works a bit of back but rows are a full on back exercise. You can replace pull ups with rows.
Also dips.
Aren't rows more targeting the Rhomboid as opposed to lats?
@@geearf They are. They're also usually done with lighter loads.
@@shmuckling oh I never thought about it that way but you're right I can definitely move more weight that way. Thank you
Farmer’s carry is often overlooked and so important!
good thing our gym has so many morons that leave their plates on once they are finished. the gym staff guy now has forearms of steel
@@hazardeur awesome, pick them yourself and have some gaiinss
And some people here are saying pull-ups chin-ups dips and push-ups and they're definitely right
Robert Liberty Facts!
Robert Liberty it’s that some people cannot perform pull ups and dips quite as easily.
Watched this video 3 years ago and is still so perfect
I'm 41 years old and been training since 14. Bodybuilding, triathlon, fell running, boxing bla bla bla and to this day I still use these 7 whilst on a bulk and trying to add mass or just add strength for any sport. People have absolutely over complicated everything. Obviously isolation is also important especially for Bodybuilding but big compound lifts will always win the day 🙂
1:39 they gained pain and stiffness lol
🤣
Overhead press also engages traps. And squats are not going to significantly build calves.
Dude even the little clips that had nothing to do with what you were saying had little tips I needed to remember 🤣💪🏾😁 thanks. Been over a decade since I trained in a gym and getting back into it I realize what I have forgotten! It's the little things you learn and adapt over time. Looking forward to my journey again 💪🏾😎👊🏾
These are literally the 7 I also feel are must have. You get a like.
For those suffering from years of obesity and a separated abdomen (diastasis recti), the "concepts" about developing back and glute development using alternative exercises than deadlifts and squats should not be ignored. This website points out the important muscle groups that need the exercise. How one does that with the particular hurdle of a separated abdomen to contend with requires some creativity, but Alain's observations are important to consider carefully, I believe.
the full squat and the parallel one are basically the same.
No they aren’t, I say this because there’s an extra muscle between your quads and waist that doesn’t get worked when you do a half squats
@@dvmedina3 he didn’t say anything about half squats
Thats just because he can't do full squats himself I'm guessing. Which isn't to hate on him, it requires more mobility than most people have. But "full" means as to grass squat. the video shows 2 parallel squats.
Hes not doing a full squat at all
NO it’s not, the ass to grass really hits the glutes and the abs must be contracted to recruit the hip flexors on the way back up
Do some more research on half squats buddy, it boosts jumping power and explosiveness. If you think differently I suggest looking at p
NBA workouts. Dont give half squat bad reps just because they dont work all you leg muscles.
They increase it something like 20% but your 1rm go down something like 10%. They're an accessory, not a replacement.
@@atrumpetwillsound I agree with that, but like I said half squats are not s useless as this guy makes it. I highly recommend it though if your planning to get your vertical higher and run faster.
With the most minimal equipment and going 1970’s this circuit is a great core. I tried this week and the circuit really works. Great job on this video. The Row needs to be done carefully as well as the deadlift to avoid injury. Good form shown in the footage should be followed carefully.
20 years lifting, and still learned something new here! Also this vid is amazing for beginners
Is it really the best tutorial for a beginner? I'm a beginner and I'm about to start lifting
@@joaobottazzini9111 definitely, once you get these 7 right, technique-wise, you can progress to all the complementing exercises, but learn the fundamentals firs
Can I do this a full body workout 3 days a week?
@@bigmeech7353 try this routine, really good for beginners and advanced for 3 days a week: www.muscleandstrength.com/workouts/clear-muscle-challenge
It's cool he bothers to cite his sources but the power of these studies are terrible, maybe that's the best there is but no real conclusions can be drawn from a study with an n of 14
what do you need studies for anyway? just perform any of these exercises one handed with low weight, move your other hand on the muscles you think it targets so you can feel them contract and try out different legit exercises. the one where you feel your muscles contract the best likely is the ideal exercise. rinse and repeat for each main muscles and there you have your ideal workout. easy as that