The Exercises That Built My Physique (Top 6 That Made a Difference)
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- Опубликовано: 4 июл 2024
- My Training App (iOS): apple.co/3zM9WoQ ■ My Training Programmes: www.joedelaneyfitness.com/ebooks
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■ Instagram: @shredbundy / @Joe_delaneyy
Yo yo! Apologies on the minor delay on videos - working with some less than ideal wifi, but I will persevere. Hope you enjoy and find this one useful. Merci xx
Great vid man, I always struggle with what exercises would be more beneficial for me so I'm sure I will try these out!
Bulgarian split squats are the one ☝️
Hey Joe, love your videos they've really helped me. I'm dying to know what's going on with you and jiu-jitsu. Update us sometime!
Enjoy the holiday!
yo, you should do a video about perfecting form for these plus other exercises. that would be ideal!
THE EXERCISES
1. Bulgarian Split Squats
2. Romanian Deadlifts
3. Pull Ups (weighted)
4. Flat DB/BB Press
5. Unsupported OHP
6. Chest supported Low/Mid Row
legend
Legend
How do you know? I believe you though.
Not all heroes wear capes
bless you
The Exercises that built my physique, Gaming, driving, and watching tv.
I changed my physique in 25 weeks man u can do it I was over 200lb ever since I was 10 years old and now im 6 foot 1 155 lbs and lean 27 with 2 kids you can do it bro
Turn your life around!
@@crazymelvis5877 nice dude I was fat my entire life im finally cutting down for once im V shaped not O shaped
@@tylerandleahcanadian3888 Good job! Got to get that muscle.
@@tylerandleahcanadian3888 i think the joke was wasted on you
What you play tho?
Top 6 w/ Timestamps
1. Bulgarian Split Squats
3:07
2. Romanian Deadlifts
4:47
3. Pull Ups (weighted)
6:29
4. Flat DB/BB Press
7:13
5. Unsupported OHP
7:23
6. Chest supported Low/Mid Row 8:43
Thank you!!
kool
Thanks joe i hate all the waffel
Thank you, Joe. May you always have a free cage
ack when you go to the gym :-)
My g
So great to see your technique for each of these exercises. I’ll try them all!
This video was a masterpiece- from the shots and music to the knowledge. Solid job Joe, take my like.
Farmer’s walks. I’ve been doing a couple of 30 meters or so sets in just about every training day, at the end of the session, and man it’s good. Not only it helped with my back pain, but I also got more control when dealing with heavy weights, especially in pulling motions.
Whats a farmers walk mate?
@@aliosram2354 just pick something heavy in one hand and walk around. I use a 20 or 25kg plate and do a 40 meter or so slow walk. The point is to have the weight on one side so you’re fighting to stabilise and stand up straight
@@cipriandita6406 thanks i'll try this today!
@@aliosram2354 start with a lower weight and slowly climb up. It’s the kind of thing that doesn’t feel hard at first, and keeps you up all night 😂 at least that’s how it was for me
@@cipriandita6406 yeah i will try and get a feel for the form and then probably use too much Weight and regret it tonight hahaha
Solid knowledge. Happy to see you’re traveling again Joe 👌🏼
Your way to explain every exercise is amazing 👀 👏🏻
This video is amazing. Well thought through and explained!
Thanks Joe think I will be implementing the Bulgarian Split Squats today. I have always being saying I need to incorporate it in my leg routine and your video just gave me that push to start it.
Great to see someone training for aesthetics rather than just size and bulk. Not everyone wants to look like the mitchellin man. Great video 👍
Love it joe, always great content
This is awesome! This organized so much clutter and I am so motivated to start my next workout. Thanks!
Short, very informative, great value packed video. Thanks a bunch Joe.
We have a hip thrust machine at my gym almost nobody uses. I found it's back support to be perfect for unilateral rows. Perfect angle, perfect height, good placement close to a mirror.
Just stumbled onto your channel, this was so well explained and helpful. Thanks!
This is a very much appreciated video. Thank you for making it.
Couldnt agree more with Bulgarian Split Squats and RDL’s. They’ve been stables in my routine for years and they’re excellent.
Basically squats, deadlift, pullups, overhead press, bench press, and back row
That's it mate eat clean sleep and be consistent
Loving Joe's understanding of experimental design and statistical confounds 😂😂😂😂
Next level knowledge as always 👌
Really enjoyed this style of vid. Joe delaney is my hero
Very good indeed. You have become a very calming and balanced talker
subscribed. Your technique/form is spot on. I respect that and am always on the lookout for that to learn and emulate.
You are the first person I have listened to mention how the length of someone’s bones can make a difference. So true.
Fantastic quality on this vid. I'll defo start doing RDLs sometimes instead of regular DL. Also interesting with your grip for pull-ups.
Great vid! 💪🏾
Smashing video. Love the mention of mobility gains on the first two. Switching asap!
""Nobody is you, and that is your power" hahahaha .. will definately use that to take the piss! Great content as usual
Great choice of words, great information, and great natural physique dude! I do all of these except for the Bulgarian split squat. (I usually just do a unilateral leg press) Anyway, keep up the good work!
Compound movements for the win.
Didn’t expect such a detailed analysis, good video
Quite mad watching since the Ibiza blog days now mans got a house n blowing up the views, respect bro
Was waiting for OHP. I'm not sure why, but I feel like this is your signature lift. Enjoyed this one. Hope youre enjoying your vacation.
Great basics right there!
I agree - each one of these hit 100% good tips man
Very humble guy, very good video . Definitely subscribing
joe delaney is my hero
great video mate, thanks. love your explanations and arrows pointing out how the exercises work
Joe delaney is my hero.... Happy hols bra`
This is great information bro. Keep it going! I need to put more split squats into my routine!
Trim and the watch looking fiyaa
Nice job Joe, I appreciate you sharing your knowledge!
The best video on exercise in recent times.. keep posting brother...all the best 😀😀
Excellent picks and reasoning. Also I'm jealous of your location!
great vid bud, thanks !
Good content mate
You sir, deserve this like
This is an excellent video, Joe! Great job!
sick vid m8. Can you do one on how to get through injury recovery and progress gradually, and actually how to understand when you are not injured anymore? Ended up re-injuring meself for a couple times recently
love this list!
Cheers Joe enjoying the content.
Thanks Joe. Very helpful!
Almost the same list as I would pick. I do almost all of those except the shoulder press which I replace with more anatomically friendly exercises (though if only 6 exercises allowed, totally understand the pick). The Bulgarian split squats are brutal and also noticed far more development from them than squats or leg press. One of the best exercises around for quads imo. Also replaced deadlifts with Romanian deadlifts of a lighter weight. Actually amazed that you naturally picked such a similar collection to mine (Mine was also via trial and error over the years). Great video!
Is cheese an exercise? All seriousness aside, thanks for making the video and sharing your knowledge and experience. I’m 59 and I started resistance training earlier this year. Your substitution for squat and deadlift make a lot of sense for me to do, as I am looking to build a combination of strength, flexibility, and and balance as I move towards old age.
The last time I was this early to a Joey D video I had no idea that there was a distance required to be social
Hello from Crete! I hope you had a good time! Nice video😎👍
I appreciate what you said about dead lifts. You can get more growth and strength using more specific exercises. Like reverse hyper extensions, squats, good mornings, etc.
Great video my man. Agree, especially with the RDL.
Excellent video!!
First time I've seen one of your videos. Excellent work. Subscribed.
first video ive seen from you so i felt like leaving a comment. Very nice, thanks!
Thank you!
i wasn't expecting such a good video ngl
Great video Joe, very informative.
I've seen a couple of your videos and immediately subscribed!
Love RDLs, they just work my legs so well, whilst ensuring focus on my back and core.. highly recommended
You’re a gem bro 💎🔥
Nice picks I agree with most of your choices.
Great video Joey, some really nice insights.
showing love 🖤🔥
Thanks man.
Enjoyed watching you shaking on military press 😉 great moves and all deserved to be on training list. I do prefer normal squat, but possibly that’s mean should do split squat more often 👍 great content
I'm kind of called out there, my legs have massive strength and mobility differences, with a minor flexibility difference. I shouldn't even touch any non-unilateral squatting exercise, but my weak side just depresses me beyond belief. I can't even do the bulgarian split squat movement or lunge, but for the leg press or normal split squat, I really should take off my fucking diaper, lay down my little baby foofoo and just do it every leg day.
I can pistol squat on my right leg, but not my left, so I’m really focusing on unilateral leg movements. BSS are simultaneously my favourite and least favourite exercise - favourite because they work so well, least favourite because they are generally unpleasant/painful/make me feel like I’m gonna throw up.
Joe you have some actual really good genes bro. Good size and definition. I've seen the 'natty or not guys' says people smaller than you weren't natty.
Great Vid Boss
Thanks for the video! Will try it out tonight in the gym
Joe, every time I pare down my routine like right now my exercises are identical to yours except I do the see-saw press because my shoulders thank me. With the Bulgarian split squat, this is the only thing that works with my quads as I am very tall. Great exercise and always hard hard work. Took me years to finally make this my main leg exercise but glad I did. Finally, I'd say the list is good for people who have trained for a long time, e.g. the parallel grip pull up causes zero aggravation of the wrist and elbow joints. I love regular pull ups, muscle ups etc but they always came with an extra cost that the parallel variant removes.
Jo D chillest fitness RUclipsr 🔥🤘
Quality tips mate
this is going in my best vids of all time playlist
Fantastic information! thank you.
Great - back to the basics! Thanks much X O California
Great techneque and form!
Mine is about the same but i also focus on the eccentric move.
Thanks,
Great information.
Cheers!!!
Sweet video man!!
‘Joey D cloned by nuclear transfer from a cultured cell line’ J.Delaney et al 2021 would probably break PubMed
nice work on the krayzie bone song at the end ;)
Very good. Even leaner than your 2 week transformation video. Great form on the deadlifts.
Step-ups are another great unilateral exercise. Great weekday training if your weekends involve carrying climbing gear and camping gear up mountains.
Ive pretty much replaced back squats with bulgarian split squats and they are an awesome exercise. Form is so much easier after you get the hang of balancing on one leg, and no fear of death when a squat rack isnt available 😂
thanks, thanks, thanks!
Solid vid Joe
new subscriber here. great content and such a clean, honest vibe. keep it up
You'll love watching his old stuff then
@@MarkOfA exactly they should go back and watch some classic og joey D vlogs
for overhead press I do them on my knees. it has greatly helped my back.
HBD Joey D 🥳
Nice video - thanks as always. Definitely a few exercises to prioritise here in my next split. Suggestion for you: how about a full day of eating the Planetary Health Diet? Good foods, good nutrition, and good for environmental sustainability.
This video has me convinced the Bulgarian split squat is the best exercise for legs
Awesome list! Thoughts on swapping pull ups for chin ups for more biceps growth, and throwing in lateral raises to make it a top 7 exercises?
Joe delaney is my hero