Table of Contents:
Best Beginners Workout Routine 2020
Video taken from the channel: Buff Dudes Workouts
Full Body Workout For Beginners (BUILD MUSCLE WORKOUT!)
Video taken from the channel: Vince Del Monte
BARBELL WORKOUT ��️♂️ for Beginners | 13 Essential Exercises for Total Body Training
Video taken from the channel: Criticalbench
BEST PROGRAM to Improve Strength & Build Muscle
Video taken from the channel: Brian DeCosta
Best Beginner’s Workout Routine
Video taken from the channel: Buff Dudes
The Beginners Guide To Weight Training
Video taken from the channel: Mike Thurston
30 Minute Workout for Beginners Weight Training Beginner Strength Workout Routine for Women & Men
Video taken from the channel: HASfit
For a beginner’s workout to be effective, the full-body program should incorporate high-volume training, increased intensity, and workout splits to achieve significant muscular gains, also known as hypertrophy. This will help you build muscle size and strength.Novices and casual exercisers can expect an increase in strength and some muscle size and muscle endurance enhancement. 5 You could continue with this program beyond the 18 weeks by increasing the weight load as strength and capability improves.
However, further progress may depend on alterations in exercise variety, frequency and timing.(Especially if you are a beginner) The workout is a 3-6 day split you can follow for the next 6 weeks to build muscle. Its focus is to help increase muscle gain and strength development. The muscle building program is suitable for beginners and intermediates.
Exercises like squats, deadlifts, barbell rows and bench press are required for building your foundation of muscle mass. *If you’re new and want to become more familiar with compound exercises, read my post: Fundamentals of Weight Training. That’s the perfect beginner’s guide to.This 12-week beginner weight training program is designed to: Introduce your body to physical exercise Introduce you to a variety of exercises, training equipment, and training splits Train all.Sunday: Workout 2. Beginner’s Bodybuilding – Nutrition. This is a topic for another day, but nutrition obviously plays a huge role in your fitness or muscle-building program.
In these early stages of getting started, the key thing to remember is balance.But for beginners, lifting weights three days a week is enough to move the hypertrophy needle, White says. “For people who have never exercised, it’s best to start going only three days a week to help develop a consistent routine without reaching burnout.”.A huge (no pun intended) part of weight training for beginners is nutrition. Most of us start lifting weights to get bigger, aka to gain more muscle. Personally, I was a hardgainer, meaning I had an extremely tough time gaining mass.10 pounds in a month is likely during a lean bulking phase, especially for beginners.
The muscle will grow fairly quickly, and if you’re coming off a fat loss phase, early weight gain will be from glycogen replenishing and being stored in the body. If your goal is to gain muscle, it’s better to take a slower approach.Long Cycle Beginner Muscle And Strength Building Workout The Long Cycle program uses auto-regulation, allowing a lifter to progress on each exercise at a natural rate, while also maximizing muscle mass and strength gains. 48 Comments 393.9K Reads.
Build muscle, strength and endurance with this 12-week strength training workout. 12-Week Spring Strength Workout Program Follow this plan to reboot your workout, build lean mass, and boost strength gains. Click to share on Facebook (Opens in new window).10 week mass building program.
This workout is designed to increase your muscle mass as much as possible in 10 weeks. The program works each muscle group hard once per week using mostly heavy compound exercises. You will train on a 4 day split routine, resting on Wednesdays and the weekends.Muscle & Strength’s Women’s Trainer Workout This 12 week program is perfect for any healthy woman who is looking to transform her body through a good weight lifting program. The goal is to help you develop lean and functional muscle tone through foundational lifts.
The Workout Plan to Build Brute Strength and Power You’ll add some muscle now, but the real size will come later on, as you begin to use the newfound strength developed with this program. Strength is the basis for everything we do in the gym and in life. If you want to get huge, you’ve got to get strong.
developed significant strength (mostly due to neuromuscular adaptation), muscular endurance, and muscular “tone” dramatically improved your overall fitness. The beginner training program for women is divided into four sections (microcycles), each one lasting for three weeks.
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378 comments
Hasfit please include download option for videos in app. Ur workouts r so relatable. I havent followed any other channels more than 3 days as they say beginner but very tough ones. But hasfit wowww… Gonna trust u guys for my fitness for life. Love u both so much
If i am a beginner and i am doing unilateral exercises with dumbells to prevent muscle imbalance then for how much time do i need to continue it before picking up barbell exercises.
im only 10 home alone this summer and want to get fit for sports this summer so im going to subscribe for more workout videos 😉
Hey Brian, great video as always. Just a quick question, what’s the benefit of doing push pull legs 6 days a week compares to a more bro split in terms of building muscle? I feel like I can lift more and concentrate on body parts on bro splits but Just curious to hear your thoughts? Thanks!
Great information for sure, but it’s an overload for someone new. I suggest taking baby steps, the body itself will tell you to do more. Listen to your body. at the beginning and for a long time, you should stick to the 5 compound exercises, which are 1 squats, start with only one set of about 20 reps, with a weight you only struggle at the very end. Learn how to do them properly, before beginning. 2 bench press, 3 over head press, 4 bent over rows and 5, the best one of all the dead lift.
Start with a good warm up, I use a rowing machine for about 5 minutes. It works the whole body, have it on the lowest settings. Then i do a warm up set for the exercise I am about to do, for example, push ups before a bench press. Don’t over do it, i just do ten.
If you are older, or have not done any exercise on a regular basis. I would suggest that you do a week or two of aerobic exercises before starting to weight train. Why? to get your muscles ready for it, because if you don’t start out slowly 1, your going to be too sore after training, 2, you are probably going to end up discouraged from the aches and pains. Start out slowly. Do only one set. I would even suggest to start out with just the dead lift and just do 1 or 2 sets of 20 reps, with weights you don’t struggle too much with. The dead lift is the best compound exercise, that gives pretty much a full body work out. Recovery is key to building muscles. You don’t grow muscles in training, you break them down. You build muscles back up during recovery. I would start with working out only 3 times a week, giving your self 2 days to recover in between, as it can take up to 72 hours for muscles soreness to dissipate, if it takes longer, you are way over doing it. and if you have been weight lifting regularly, it should not take more than 48 hours. diet is very important, do your research into it as you go. Training/rest/diet are all very important for your muscle growth.
I can’t thank you enough for inspiring me to shave my chest.
People like you are rare nowadays! Honest and good advice! Greetings from the Netherlands ����
Good luck to everyone hitting the gym for the first time. It’ll be easier than you think and remember we all started from where you are!
Anybody can answer this if you see it. I’m interested in getting in shape body building. I was looking for a personal trainer because I feel I might not push myself hard enough. But all the ones I seen look like crap. Like they dont even work out. I asked for pics of people they trained but he couldn’t show me none. So he’s trying to pressure me into training with him. Would you pay for his service if he can’t show you none of his work and he’s not in shape?
Awesome video! I want to see more of that kitchen island!������
Well hell that don’t scare me none. Your just the right size for an ass whooping.
what?! beginners should be slamming compound lifts, Left and right. it’s like the holy grail for beginners
Love, love, love HASFIT workouts. Be aware though… Even though this says beginner, I’d say it’s more intermediate. I’m super sore this morning after last night’s workout and feel a couple spots that I may have injured myself.
how long do you recommend doing the 15 minute before moving on to this one?
How about coming up with a workout that has no squats or lunges or come up with variations for those two moves. Love your workouts.
I made my body transformation. I was able to lost 15lbs for only one month and finally started feeling healthy. I took plan from Next Level Diet and followed their tips. Thank you #NextLevelDiet
Allright now im 15, and i just started my own weight lifting group i need advice on what exercises i should do for monday-friday. Would like a response thanks,
Fantastic routine for a beginner like me and really motivating.
I shall come back and let you know how I got on.
Thanks very much
Dr.Vakkalanka
Thank you HASfit, it’s been a while since i’ve exercised, i hate doing only cardio. There is a perfect mix of both weight training and cardio and stretching in this video. After one video i feel safe from the style and the way you both show us how to work out that I subscribed to your channel!! Can’t wait for my friday workout. I am going to do a 60 minute video. The gym never worked for me bc once i feel the inspiration to want to workout the last thing i need standing in my way is a car ride to get there. Once i feel i want to workout i need to do it right away, i need instant gratification when i feel the urge to workout so having access to your videos at home is PARAMOUNT! THANK YOU!!!
Just finished this 30 minute workout. Challenging and fantastic. I was using the 15 minute beginner and was ready to move on. Thanks for these workouts and your encouraging guidance. Question… is every other day a good interval for this workout?
question. can i do all this with one session? and how many reps and interval? I’m a beginner. thanks in advance.:)
HasFit workouts are the only ones my body easily adapts to. Grateful to God to have found HasFit and thanks to Coach Kozak and Claudia for their selfless gift to humanity. God bless you!!!
Lost 20 lbs in last 2 months, been in and out of gyms most my life but now that I’m back into it I am thoroughly enjoying this Buff Dudes workout video. Keeping it simple and effective has inspired me greatly in my journey. Keep up the awesome work guys. I don’t overthink the gym now, I simply follow the BD’s and I know my physique will be in great shape in time. I also really appreciate the technique explanations. Stay buff.
Thanks alot! I have been looking for a workout that is comfortable for me to use every other day.
The last 2 movements literally gave me a headache smh…never doing this video again
I have trouble with exercises that require me to lift my head. So I used a tiny Pilates ball. Is that okay?
Missed you guys, went to school got fat, time to buff up. 3:00
All great except the upright row… Its a shoulder health hazard
first timer,,subscribed..my 7year old girl found this video as she always follow me do exercise on youtube..she said “this is the best workout ever” and I believe her.
this is so good…and kept us all sweating������
It’s just like a bank account you start off light you don’t get strong in a night so start off light weight that will still work your muscles real good you work you way up you get more weight each week the bank account gets more money until you in a Routine and even if you don’t want to you’ll feel so good after you work out do 3 exercises a day so yeah I’m Zach and peace out
Thanx coach kozak n claudia for the workouts. I am a beginner n overweight, how many times can i do this workout in a week? I do 30 mins brisk walking daily along with this workout.
I like your longer videos! 15 25 mins is just right. Less would sacrifice too much valuable information. Your content is GOLD.
One word… TOUGH! This was challenging and I enjoyed the challenge. Thanks for this!
Guys. lost a ton of weight doesn’t need to be hard (I used to feel it did). I’ll give you some advice now. Look for a popular fat burn methods called Custokebon Secrets (just google it). Thanks to it I’ve lost a ton of fat. I shouldn’t even be talking about it cause I do not want a bunch of other guys out there running the same game but whatever. I am just in a excellent mood today so I’ll share the wealth lol.
Push Primarily chest with some tricep
Pull Width of back wise pulldown movements
LegsPrimary glutes, squats and some hamstrings
PushPrimary shoulder with some tricep and lil chest
PullBack thickness, row movements
LegsQuad focus
•always calves on leg day
Every workout will follow this order
(3 warm up sets them 4X6-10) 1-Primary movement (main movement like bench, Db bench)
(4X8-12) 2-Compound or isolation movement(like flies)
(4X6-10) 3Tertiary movementCompound movement with goal of adding strength and mass (Flat bench press)
(4X10-15)4Accessory movement with goal of adding size by providing adequate training volume to achieve hypertrophy (push ups, Tricep pull downs)
Coaches I got the app, & i’m really intrigued by the programs it has to offer, only regret is not getting the app earlier. (Also congrats on yals newest edition to your family!)
I lost over 20lbs in two months. Just visit a website called NextLevelDiet, choose the foods you like and they will provide you with 30-DAY diet plan and training plan. Finally I got my six pack:D
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hye vince i am 17 and half in age and my weight is 68 kg.the problem with me is that my thighs and butts are heavier and my upper body is fit suggest me how can lose my thigh and butt fat #Vince Del Monte
is it possible to lose weight with only doing strength training?
Love working out with these two! Been down with a herniated disk. Starting off slow. This was a good beginning.
very good explanations, nice job,thank you very much,i like your chanel
Guys do you recoment this routine for dropping fat percentage? ( to 15 % for example) along with cardio on the rest days
Today was the first time I tried this video, when I was finished the very middle of my lower back was KILLING me. I was told that muscle pain is fine/normal but joint/back pain is bad. I’m new to working out in general, do you think the pain, good or bad, could be bc i don’t really work out or maybe I’m doing them wrong?
Thanks, great video. What about cardio when we train 6 times a week?
I’m a begginer sir,
I have 20 lbs barbell here at home, how many repetitions will I do? And how many sets?
Thanks��
I’m no longer a beginner, but just adjusted weight and did it because I liked the moves.
Thanks!
I’m not a beginner but I’m going to do this one anyway love your workouts thanks coach kozak and Claudia��
As a female, how much is “safe” to lift so I won’t bulk up like a man?
I started doing one of your 30-minute beginner weight training workout on May 6th. The first time I did it, I was EXCESSIVELY SORE the next day. I’ve done it twice after that and didn’t get sore AT ALL the next day… Any reasons for that? Is that normal? Am I not going to gain muscle if I keep doing it since I only got sore the first time? I am lost and afraid to be wasting my time…
To those watching this, don’t let the word “beginner” In the title fool you. 30 minutes of anything is gonna test you big time. As much as I enjoy the workouts, I envy Coach Kozak’s insanely high pain threshold. Sometimes I think the guy isn’t even human. ����
Love compound movements but unless you’re already used to high volumes of compound movements, 5×5 is a bit much for most beginners. Stick to 3×5 and increase intensity (weight) first before increasing volume. And go heavy enough that you need at least 2 or 3 minutes to recover.
This looks good thanks a lot for all the hard working. I’m sooo pleased to find your channel it really helps me ❤️❤️❤️
My 2 cents of advice… for the first week or 2, just get into the habit of going to the gym, even if you do easy sessions for 2 weeks, make it become part of your daily routine, once it becomes second nature THEN start concentrating on really smashing your workout, I’ve noticed most people start with the best intentions, SMASH their first 2 or 3 sessions, feel achy and because it’s not become a habit yet they never go back, the first step is adjusting the lifestyle
Hey guys. I just started working out and this is finally really for beginners! So I wanted to thank you! I finally feel good about myself because I can follow this without giving up every few minutes. Have a nice day and I really thank you for all the weight beginners-
new sub. here like what im seeing, hearing, and learning, dont need a professional id you keep making vids like this. thanks Thor
It’s still amaze me just how lots of people do not know about Custokebon Secrets (do a search on google) despite the fact that a lot of people lost lots of weight using it. Thanks to my pal who told me about it. I have lost a lot of fat.
It would be a shame for you not to get rid of fat while other typical people are capable to shed weight very easily using Custokebon Secrets (just search it on google).
I don’t get it. Pretty much every in every article, every video people say “DON’T FLARE YOUR ELBOWS!” You were clearly flaring your elbows about as much as one can during a dumbbell bench press shot. Yet your chest is magnificent just like the rest of your body. So flare? Don’t flare? So hard to learn anything from youtube when everyone is saying and doing different things.
My mind was blown when you said an hour is only 4% of a day. I guess that is very true but I hadn’t realized that before.
What kind of weight range should you look at for progression? Say you wanted to do a 5×5 over 4 or 6 weeks, what % of your 1RM would you start with and work to?
I’m a Guy 23 years old and new at All that gym stuff. And i hate going there by myself. I have very low self esteem. And dont wanna be that Guy tabt just goes around not Knowing what to do. I go All Day sucking my belly in because i am a little overweight. I hate that my gut i longer out then my chest. And i cant Seem to male a proper workout plan at all allthough i just started to watch your videos and all that. Yes i am a little more clever in how to do some of the stuff. But the motivation is insanely low and blah blah blah. I just dont know what to do.
Sorry og my grammar is bad im from Denmark ��
My teacher made us watch this video, from James Madison high school weight training Bc of the lockdown no school��
Is working your chest and back and shoulders. Biceps and triceps is it ok to do them in first day next day do my legs
Thanks to you buff dudes I have lost 50lbs since the beginning of the year. Your breakdown of the exercises is particularly helpful. I am well on my way to my goal for loosing 100 lbs THANK YOU!
How do you develop a program? Right now I’ve been doing Back/Biceps one day, Chest/Triceps another day 3 exercises, 10 reps, and 3 sets for each muscle group.Shoulders another day and legs the last day with a day of rest in-between when i feel weak and cardio in-between to fill in the week.
Hey coach..I hv to say that..When I workout with u..I feel I m in safe hands.there are a lot of stuff in u tube that distracts my mind..But thanks
0:38 literally exactly what I’ve been doing since starting the gym last week
although I’m not a beginner… this is a great video Vince.. like how you take your time for ppl to understand down to the T what it means to get the MOST OUT OF TIME… keep em coming..I still learn something new every video. thx man.
How long should you do one exercise? Like 3 minutes or 100 times? I’m a beginner��
Hi, I can’t find the 30 beginners weight trading videos on the app?
6:27 there’s Me in the back on the Yagaball getting my phalanges shredded
Since i dont know what to comment, im going to say i came here because im insecure about my body and i want to become buff.
https://idass.com/products/interlocking-rubber-mats-for-free-weights-areas
I think the duration of the individual exercise is what makes it too difficult for an actual beginner.
Subscribed. Very good information based on experience. That’s what I’m looking for.
Instead of increasing the weights you lift can you increase the amount of time you spend lifting those weights? poor person here, no room for larger weights and cant afford…
I have been following and exercising from your youtube videos for two months now. Your work (Both of you!) is GREAT!!!! I’m over 50 now and these exercises are just right!!!! ManyMany Thanks!
So these type of videos help you build muscles even though some workouts seem easy to pull out?
Good job and great videos as well, can you place some weight training program or how to create a weight training program, thank you.
How do I find a starter weight one that’s not to heavy and over doing my muscle or one that’s not to light and not putting any stress at all on my muscle
Is it possible to become quite muscular in 4 weeks if I went to the gym 5 times a week
Im new to this gym stuff, everything you have said as enlightened me so much, the first time i walked in a gym i was overwhelmed and didnt know what to do, it was scary, its great having guys like you giving us new guys an insight on how to begin
Great video bro. I subscribed. Really glad I stumbled across your channel. Keep up the good work!
Quick question. In the squats, I’m struggling to keep my feet flat on the ground. Is this still OK?
I always found funny how steroids users always wanna give advices to beginners who lift heavy everyday!
When you start loving your workout your body starts to build the best physique in you.
So resistance training is useless for gaining muscle mass and bulking up?
I have a question. I have a bench a db set 0-52 lbs a pull-up bar and a bow flex. I can’t do squats or deadlifts. Can you recommend substitutes for those 2? Or maybe variations?
what muscle was being focused on the dumbbell squat, noticed your heels elevated??
I’m not sure where to start, what exercises and how many sets of each I should do. I would like a thorough, week long plan with what I should do in the gym each day. I have very little strength, as I am recovering from anorexia. I could only do 1 set and 7 reps of 10 pounds on the chest press machines to give you an idea of how poor my strength is.
Thanks for all your tips…You were right on the trainer section….especially when they h ave too many clients to keep track of
I like your videos Mike. Found the Aldi £47 weekly food budget one very interesting. I bought a lot of the same foods you were eating lol. I’m just getting back into the gym after two years away and I’m a young looking 36 year old with a developing pot belly which is worrying me. I’m determined to sort this out whilst improving my overall fitness and increasing muscle mass for my own self esteem. I’m so confused with sets and reps man. Should I be starting out with straight sets 3 sets of 10 reps for example with the same weight or should I be looking to implement some pyramid training. Perhaps reverse pyramid. I’m confused?!
Website called NextLevelDiet is the best for your body transformation. I lost 20kg by following their diet plan (I also had cheat meals) and training plan.
Hi mate how do I follow you more closely without such things as Instagram I watch you via YouTube but I’m a family man work etc can’t afford to waste time with such things such as Instagram thanks Luke melb Australia email [email protected] optusnet.com.au I’m 7 months into serious training recovering from a bad back injury also recently been through a traumatic experience with my 3 yr old son luv your work would love to get in touch cheers luv your work ��
You look like a mixture of Josh Brolin and Tom Hopper lol. It’s a compliment. I’ll stop now…. great info btw. Oh, and those Body Solid racks are great. My local fitness warehouse place carries a bunch of Body Solid stuff and I would put it on the same level as Rouge’s mid tier racks and stands. Their squat stand with pullup bar is almost identical to the Rouge Monster series stands.
Ummm. It isnt really 4% of a day. I sleep 8 hours and work for 8 hours. An hour is precious.
I read lots of great opinions on the net about how Custokebon Secrets (do a search on google) can assist you lost lots of weight. Has any one tried using this popular fat loss system?
Wow… another new fave. This was wonderful Coach Kozak and Claudia. Love U both! Thanks.
NEW WORLD RECORD https://www.youtube.com/watch?v=yi1DmJHwP3Q
Idk how you could watch them or listen to them and not
get hyped to go pump iron my favorite channel
Start with a three days per week program, chest and trizeps the first day followed by a rest day. Then work on your back and bizeps. Rest the following day. Then it’s leg day. Rinse and repeat until you can do more repetitions (called reps for short). Eat more chicken as well as veggies and make your own protein shake after each workout (250g quark 250 ml water and a banana or some other fruit mixed together in a blender). Keep this up for a few months or a year, then you can switch to a six day workout. That means every muscle group twice per week. For example, first day is chest and trizeps, then bizeps and back on the second day, leg day on the third day, then chest and trizeps again on the fourth day, back and bizeps on the fifth day, leg day on the sixth day and the seventh day is a rest day.
this guy is too good looking.
i would prefer to get my advice from someone a bit uglier, to be honest.
I’m overweight and just starting to lift. This was awesome! Subscribed!
Good evening sir, was wondering what advice would you give in terms of stretching and also massages. I have recently joined a gym and am experiencing some muscle soreness. Any advice would be greatly appreciated. Thanking you in advance. ����
Thanks for all the great content my man. You explain things very well and with honesty. I will be joining your online program today. ����
Great video Brian! I can’t wait to start putting on size soon
Hey mike, i must say u got a good channel my friend.
I must ask u, how much calorie should i consume… i mean its a bit confusing
Steroids one hell of a drug. Nobody can achieve that look with out it. Its just not natural. I stick to natural as long as I make my shirts fill out & pop with what I built naturally then that’s all I care for he looks like he over did it.
That breakfast looks like what the eat in the matrix “has all the essential amino acids”
Bro I wish you were a trainer here in Lafayette Louisiana!!! Your videos are great. They’re inspirational, and all of the information is perfect!
Good call on specifying hiring someone that knows what they’re doing. I had a trainer that pushed me further than I should have been going and I ended up tearing something in my shoulder that still hurts 5 years later.
I should have known when he even hurt himself but hindsight is 20/20.
Why is it so fucking hard to find a YouTuber who can explain to me how a workout routine fucking works. I’ve been googling and googling and googling for fucking hours. None of it makes sense. I youtube begginers workouts for idiots and I get shit like this just warning me of some of the pitfalls that begginers fall into. Pisses me off because I know it’s probably not complicated but for the life of me I can’t figure out what these workout routines are asking me to do.
Thanks for the info. I started at the gym 3/4 months ago but am only now trying to develop something that resembles a routine. You’ve definitely given me some things to think about.
Hi Vince Thank You for your educational videos. Could you please emphasize more on the temo and give an example of what you mean. Thanks again
I did the 20min workout for beginners today. I just restarted recently after long period of inactivity. Goal is to do a muscle building program. Going to begin with these beginner routines. Should i do 2 day on 1 day of or 1 day on 1 day of (or other) while i do these beginners routines before i start the muscle building program?
Of course you’re right: it isn’t easy to learn to do these things correctly. It’s almost like dancing, isn’t it!
I use to work out a lot as a teenager, swimming did me the best. I’m finally working out again after over 13 years of not doing so, and I did not realize the toll it is gonna take getting back in shape.
But then again, I don’t eat well, I smoke like a chimney, and drink like a fish. Gotta make some serious changes. But I want to be a better me.
Resting only 90s in some compound excercises only allows me to do around 60% of the reps of my previous set.
Just bought my first barbell and plates the other day. I’m going to go through this during my next workout.
Happy New Year! We’re starting off with our “Beginner’s Stage” from our SUPERHERO PLAN ( GRAB IT HERE: http://bit.ly/buffsuperhero ) and will be going through each stage week by week. If you’re following along, good luck! And feel free to make suggestions on what content you’d like to see in the series. STAY BUFF. -Hudson & Brandon
so stupid, who lifts these heavy weights on first day! I’m 100kg fat guy, definitely not a beginners exercise!!
Buff dudes, those skullcrushers look like that might hurt your shoulders, what do you think? Are those safe?
What is Custokebon Secrets? We’ve noticed several amazing things about this popular lose weight method.
I may have said this before, but mix that quinoa and oatmeal together, shit, add the rice too, but I’m telling you,.. the flavor of the Oatmeal and already cooked quinoa is amazing!
As a nerd with spindly arms and a pencil legs built for video games, this is impressive.
I’m fairly new to the gym and I’m just wondering if this is a valid workout split. My fat is relatively low im not shredded more skinny. So here’s my split
4 Sets Goblet squat 8-12 reps
4 Sets RDL 8-12 reps
Bicep Curls 8-12 reps ( Arms are weak so I figure I need to add some isolation in)
Pushups 8-12 reps
Cable rows 8-12 reps
I have been slowly adding weight onto rows and dumbells ie I started my squat only at 15 im currently able to do 35 my main focus is just to make sure my form is good before really jumping into those heavy compound lift like bench press and barbell squat. What should I add?
Just what I needed. My usual gym is still closed. So I canceled the membership and signed up with one that’s already open. This really helped me with a good starter routine (after 2 1/2 months of nothing).
I LOST 40kg!!! Now I’m feeling healthy. I only followed tips from website called NextLevelDiet. They provided me with 30 meal plan, training plan, fitness tips and healthy recipes. Visit their site and make your own body transfromation!!!
Hey Vince Great video!May I know if I should do a 5-10 minute Cardio like running on treadmill or Elliptical before I hit any of the machines? Also after 4 weeks, may I please know which of your video should I watch next to take it to the next level? Thanks ahead of time!
I’m 5’3” and was 16st till about 6 weeks ago. Lost a stone so far just by eating better, and started working out yesterday.
I have spent my whole life struggling with motivation, but right now, I feel like I could actually do it. (Hopefully)
Thanks for this video. Perfect timing.
Anybody know what is Custokebon Secrets about? I hear lots of people lost a lot of weight with Custokebon Secrets (do a search on google).
This really makes sense to me, but just wondering why 5 reps? Why not 8 or 10?
in the description it says,, 3 Days a Week for 3 Weeks,,. What should you do after 3 weeks?
Will be doing this one tomorrow for my strength training routine….whoop whoop…. thank you Coach Kozak and Claudia.
but all the people said that an ectomorph workout should be compound movement? and now u said that beginner must do isolation movement first? which one is true man?
I’m new to lifting and this is by far the best video I’ve seen. It’s the only one that’s given me the confidence to try these things in the gym. I’ve always felt kind of lost and embarrassed, but I’ve been watching this video every time and getting more and more confident. Thank you!!
I read lots of good reviews on the net about how Custokebon Secrets (google search it) can assist you lost tons of weight. Has any one tried this popular fat loss system?
Who would have believe that I will finally find a diet that works. It’s called NextLevelDiet and you are just a few steps away from getting your diet prepared. Trust me, don’t waste your time on stupid diets and fat loss pills or teas.
You can learn more about workouts, health and bodybuildinf on Unflexal website.
I’ve never met a chad before but I imagine he behaves like this dude
Any one tried the Custokebon Secrets (do a google search)? I’ve heard numerous awesome things about this popular weight loss diet plan.
SO. MISLEADING. YOU DONT EVEN SHOW US THE WORKOUT. YOU SUCK.
Something tells me that this is going to be a big change in my life
Can someone give me a workout plan with this home I have flat bench press dumbbells xz bar barbell trycep bar and a chin up bar give me exercises reps sets please thanks
the bags that italy are using on heads are causing more deaths as they are holding the virus inside the virus multiplies over time and overwelms the lungs and teh immune system
Great info, I’ve been doing a5 day split for 3 months now at 300 cal above maintenace abd seeing awesome results. Gained 8 pounds of muscle and lost 5 lbs of fat
To the 1% of the people who saw this comment, i hope you will be successful someday.
Hug to hug?��
Doesn’t look like breakfast for buff dudes… Have to eat eggs and bacon
Definitely gonna keep track on your channel for some workouts and tips. Thanks ����
Who could even think about a thumbs down with Mike videos you guys are missing something huge with that thumbs-down bullshit I simply can’t understand Mike is a hero to me
These two are like PC principal and his wife from South park
Hi, I’ve been doing a lot of hit and circuit training 3 times a weeks, however I wanna cut this down, and switch to weight, I’m toned but I wanna put a bit of mass on, any suggestions how often I should do weights, ie times a week
Its still surprises me, just how many people are not aware about Custokebon Secrets, despite the fact that many people get great results because of it. Thanks to my cousin who told me about Custokebon Secrets, I have lost tons of weight by using it without starving myself.
Do you have anything even less than beginner. Sorta like ‘I use a wheelchair and can’t do most of the recommended exercises’ kind of level
dont slice your almonds put it in a bag and smash (spare your knife)
DAY 1 Full Body
2:59 Back Squats 5 sets x 5 reps
3:11 Bent Over Rows 5 sets x 5 reps
3:24 Flat Barbell Press 5 sets x 5 reps
3:36 Push Press 5 sets x 5 reps
3:49 Cable Rope Triceps Extensions 3 sets x 10 reps
4:01 Lateral Raise 3 sets x 10 reps
4:12 Seated Calf Raise 3 sets x 10 reps
Day 2 Full body
4:21 Deadlifts 5 sets x 5 reps
4:33 Pull-Ups 5 sets x 5 reps (weighted if needed)
4:42 Incline Press 5 sets x 5 reps
4:54 Overhead Press 5 sets x 5 reps
5:04 Barbell Curls 3 sets x 10 reps
5:17 Bent Over Reverse Flys 3 sets x 10 reps
5:29 Standing Calf Raises 3 sets x 10 reps
Day 3 Full body
5:38 Front Squats 5 sets x 5 reps
5:50 Pendlay Rows 5 sets x 5 reps
6:04 Chest Dips 5 sets x 5 reps (weighted if needed)
6:16 Single Arm Dumbbell Shoulder Press 5 sets x 5 reps
6:37 Single Arm Dumbbell Triceps Extensions 3 sets x 10 reps
6:55 Cable Front Raises 3 sets x 10 reps
7:07 Seated Calf Raises 3 sets x 10 reps
You know you’re supposed to weigh yourself before you eat not after, right?
Is it important to follow the order in which you put the exercices?
just finished the 5×5 beginners workout fantastic invaluable info guys thank yous so much keep up the great work ����
Yeah, I too am guilty of jumping through weight loss plan to others as well, I do believe that I must have tried every weight loss system that was available, but in the end not one of them made it easier for me to lose and maintain the weight off. I ended up trying for the very last time using the Custokebon Secrets simply because my work buddy who told me unbelivable things about it and so far to date I’ve effectively dropped 15 pounds in 4 weeks!
Do you keep the same weight for all reps? Or do you change the weight
Do you have a work out plan that you can enter in your height and weight and it tells you what to eat and what workouts to do?
0:57 Bent Over Rows
2:50 Overhead Press
5:36 Squats
8:10 Deadlifts
11:55 Shrugs
14:49 Curls
17:10 Bench Press
19:37 Close Grip Press
21:30 Upright Rows
24:00 Good Morning
26:37 Lunges
29:35 Step Ups
31:45 Arm Extension (Skull Crushers)
do you think that all of the momentum you use for all of your movements is the way to lift wieghts. if you stop alll the momentum lifting and concentrate on your negatives as well as the posives one set to failure you could beef up your baby-size body
hahahah you should sit at 85 kg man you are like a balloon and your shoulders are non existent
wow you are pround of those little boy shoulders and upper chest?
I’ve been doing this from home except tweaked a little since I don’t have cable machines. I’ve gained about 20lb over 5 months. Great beginner workout
Can I use these fora beginner client? don’t seem very easy for a beginner person
Mike, Thank you so much for your wisdom! It really helps me understand more about the body and muscle system. Amazing! Be well man!
I’m obviously late on this, but thank you for this workout. I’m fairly new to working out. I’ve done 2 other work out routines. First a 6 week. And the last one was a 4 week. All total body. I just finished day one of this routine. Hell yes!! I feel it more than any other workout. Awesome work buff dudes! Keep it up.
#assblasters
Can you show the whole body position so we have an idea how you bend or position your legs
Hope it’s okay to post links to your video on my Facebook page
Is ot acceptable to have cardio days in between lifting days? 6 days of working out and 1 day off kinda thing?
I lost nearly 15 kilos in a few months (I’m 15 years old and used to be a full-time gamer)
My busticket still has a picture of me on from about half a year ago and considering how much my body and style has changed throughout that time, I always feel better whenever I take out my ticket and just look at it.
Hi, I have recently downloaded the app and started doing the motives plan. I have to lose quite a bit of weight around (10 kgs) Would you recommend doing jus these workouts are suffice or should I add in some more cardio.?
This is by far the best workout routine I’ve ever done because of the results I got from it! Here is my story with this hasfit video in case you were homing on doing it but still not sure:
I went to gym for 6 months doing higher weights bench presses, squats, and many other cardio and weight lifting exercises but I didn’t see the results I saw from this one.. don’t get me wrong I gained muscles and flexibility but not much progress on the chest and shoulder areas for a person who dropped weight from 100 kg to 80 kg in less than a year and needs work on the saggy chest.. not sure yet if it is man boobs or just extra fat.
Now my torso has flattened, shoulders opened wider than ever, not there yet but I like how I look in T-shirts now! This workout is still getting me after 2 months of practicing, I do it twice a week and I feel and look better after every workout.. it is not easy by any means but pays off. I use 8 pounds dumbbells only!
And yes, I watch the video directly from the channel.. didn’t download it so you get your ads and view time… the least I can do for such great channel.
Do you guys recommend a warm-up of any kind, or just attacking the weights when you walk in the door?
good form, negative resistance, and 70% of max @ 6-8 reps x 3-4 sets will bring results.
Are there any exercises in this program that wouldn’t translate well to dumbbells? That’s all I have.
What is Custokebon Secrets? I’ve heard many awesome things about this popular lose weight diet plan.
That might be a new video segment for you, is how to workout with bad knees, blown discs in the back, I know a lot of lifters that have blown out their shoulders, so any help you give is greatly appreciated.
I have always linked word ‘diet’ with starvation, until I discoverd website NextLevelDiet. With their diet plan, I am never hungry and I am still losing weight. Amazing!!!
How do you determine how much weight to use for a particular exercise?
First minute they look like captain America and Thor’s stunt doubles
What is Custokebon Secrets? Does it work? I hear a lot of people lost their weight with this popular lose weight diet plan.
What split would you do using the same strategy but focusing on shoulders. This would be for training 5 days a week.
Happy Thanksgiving
What do you think about a push on Monday a pull on Tuesday off on Wednesday legs on Thursday and upper on Friday
I’d love to get a trainer, problem is I suck at socializing haha…
Oh yes!!!!!! I followed through the workout and did some modifications to fit my need:::))) I really love this workout and I am going to sleep sound tonight. Thanks to Coach Kozak and Claudia.
Any one tested out the Custokebon Secrets (look on google search engine)? We have noticed many awesome things about this popular diet plan program.
Diet Plan called Custokebon Secrets kept appearing here on many youtube and I thought they were scam. However after my friend follow it, and finally lost crazy amounts of weight by using it without starving herself. I’m persuaded. You should not take my own word for it, search for Custokebon Secrets on google.
May I use two 1 litre bottles as weighst? I don’t have dumbbells. Thank you!
Im buying Power Rack with Barbell, Bumper Plates and Bench for my garage. Im using this to train with my wife. Liked and Subbed for this informative video
As a beginner-beginner, I have no one to spot and can’t afford a trainer. Is it ok that I follow this regimen on machines instead of free weights and bars?
Happy New Years! Use code BUFFNEWYEAR at checkout for 40% off all our clothing and apparel at https://www.buffdudes.us/collections/all. This video covers our “prep phase” of our cutting plan which is the 3 weeks leading up to the plan itself. Stay tuned for our next video “Lean Vs Bulk” later this week as Brandon goes over the differences between the two while we continue to go through our CUTTING PLAN. And of course leave any suggestions for things which you think might help make the episode better. Until next time…STAY BUFF.
Hi, does this works for women?! Or is it better to follow an upper/lower split??! Thanks
Really good video. It inspired me to start (I’m 67). Thank you.
Have you ever been out of shape? Seems like you do very well at gaining lean body mass but have you ever been over weight?
Brian you’re like an addict who keeps telling me your gonna attend the AA meetings every Tuesday and Thursday for the last couple of months and you say you wanna change your life but you keep relapsing lol love your videos though keep posting
Can you make videos on each of the separate days so we can follow the workouts ��������
Is there a decent way to do bench press at home? The bed is no good, arms can come down as far as the mattress.. obviously.
Hey mate, thanks for this… just a question. Is there any particular reason you weigh in after you breakfast? Thanks mate
Can I get a great shape and build good mass with just a Barbell!?
Awesome explanation… It is very clear to understand every small detail for beginners. Thanks.
What kind of “beginner” are you talking about? Beginner in hardcore body building? A real beginner should probably start with machine exercises, not squats and deadlights.
Great info I learned from that Mountain DOg guy… re: calf gains… So, with the idea of “push vs pull” you kno… antagonistic and protagonistic, balanced movement for a holistic result. Not only do calf raises, but weighted toe lifts… he sed he got the best calf gains of his life hittin that aspect up as well.
Are there a certain amount of sets to do in addition to the reps?
I’m a beginner and this is exactly what I needed I’m new to weights I mainly do calisthenics but these workouts are amazing thanks!
Can anyone please give me tips to improve the barbell curls? I do alot of them yet i only feel the burn on my shoulders and forearms
I have started workouts n feel good.God bless ul abundantly.
Would you be able to elaborate on how the 4 and 5 day PPL split would work?
Hello, ur instrùctions following with advices are so well said, step by step, thanks to u now i can make those moves properly without mistakes.
As expert, I do believe Custokebon Secrets can be great way to lost tons of weight. Why don’t you give it a shot? maybe it is going to work for you too.
Looks like for a better workout
use lighter to moderate weight for better results, agree when you go heavily you are not doing it as smooth
As expert, I’m sure Custokebon Secrets is good way to lost a ton of weight. Why don’t you give it a shot? maybe it’ll work for you too.
I do deadlifts but I don’t feel any fatigue anywhere? I literally make sure my form is correct I’ve done so much research and I don’t know what’s going on, I just don’t feel any of my muscles getting effected by it.
This is great workout! I loved doing it. Quick question I am obese do I need to do it daily for weight loss or should skip a day?
Very informative……. However is this also good for slender person who want to build muscle?
Looking forward to your continued knowledge my fran. Also, where did you get your glass “white” board?? Thanks brother!
Excellent workout! Thanks for posting.
Please, how would I split this into a 3 days a week workouts?
What is Custokebon Secrets? We’ve noticed many amazing things about this popular fat burn diet plan.
What are some tips to do the deadlift safely? I’m a beginner and whenever I do it then my back hurts. Also for Squats it causes pain to my knees
Excellent biomechanics. An impressive physique can be built with the basics. Coming back into weight training at the age of 55 and have always believed in this format. Thanks for the refresher!
Can I do skull crushers pulling towards my face while belly down on a bench instead of what is shown because I’ve got a tendency for my shoulder+elbow to dislocate and I don’t want to crush my skull
How long do these workouts take respectively assuming you are taking 2min rest on compounds and 1 minute on Iso’s?
I wished you were my instructor or I have seen this video sooner. You give a great visual insight into each exercise especially with the form and movement. Great video, best one out there yet!!! ����
i just completely fall over when i try a squat with a weight on my back aha
I have a hard time understanding how this was a beginners workout. I’m overweight but decently active and in shape… but the beginning of this was brutal. The squats alone were tough but then you keep up on our quads for another ten minutes. I’ve done plenty of beginners stuff but I really don’t see how this is one.
Also, it would have been nice for your to show side views or further explain some of these exercises. As a novice to them I had no idea where to bend sometime or what muscle groups I was supposed to be using.
Do you use the same weight for all 5 sets?? Or move heavier each set??
Can you work on your core that involves plank (so shoulder also involved) after lifting (shoulder, chest, bis and tris)
You can always start with a basic training method. Push, Pull and Legs.
for beginner how many reps and weight should have & what is tempo & what is drop stop
Awesome workout 1st timer to your channel had a lot of fun & had a great workout!!
Awesome. I might incorporate most of these barbell type exercises in my workouts….. that is when the bloody gym re-opens after lockdown.
I’m unclear how many reps and sets I should do each exercise for. Great video btw
Thank you for adding in warm ups and cool downs in your workouts. I started weight training exercise videos a few months back but hurt my upper arm muscles for a good week from it. I didn’t realize how important the warming of muscles and stretching is since the videos never stated it, so I stopped for a while. I’m hoping I’ll be able to stick to it now that I’ve found your channel:)
Thanks for the videos!
I started doing this everyday and I’m already feeling better its day 5
Edit: day 10, today I did this video and another, I also upped my weights
Leg extensions the worst exercise! Too much danger for knee injuries proven
i have barbell at home and im 16 years old it is ok to me to work out? cause my parents say my growth hormones will stop.
What is the best way to lost a lot of fat? I read a lot of great opinions on the internet about how exactly Custokebon Secrets will help you lost crazy amounts of fat. Has anyone tried using this popular fat burn method?
You would laugh at my diet.. wake up bowl of cereal. Go to work. Get to work eat a banana and strawberries. Wait 45 min eat a lunch-able. And some snacks. Eat lunch another snack before getting off. Get home eat and then work out for 15-20 min and drink beer and repeat.
THROW THAT STUPID SWEATER AWAY!!! NO MAN SHOULD BE WEARING A FLOPPY COLLAR.
Question sir… All I haveright now is a lightwaight barbell set, around 50 pounds. Havent got the time to shop for more plates. So how many reps per set would you recommend me to do this with such light equipment I have?
I just want to say YOU ARE AMAZING and YOUR CONTENT IS A M A Z I N G ❤
Thank you so much, the way you have explained, can I do all the sets at one time or what you will suggest, because I have only barbell in the current lockdown situation. Please assist me
Surely we don’t do all 13 exercises in one session? Can you give a 3x a week split with these exercises please?
5:41… its good to see the guy wearing that gym belt… its so important… because if you hurt your back bad.. it could always be there with you.. don’t be complacent… just wear it man!!!
Don’t do upright rows they cause shoulder impingement and destroy your shoulders… Instead do front raises
Great video! I have a tip for you, I think it would have been nice if you explained shortly what specific part of the body each exercise works out. Thx!
Are there any variation that I can do if I do not have much access to the gym? like the dumbell variations?
Great video. I just started back up and its one of the greatest things I’ve done and continue to do.
This guy is great, his experience and knowledge is very super helpful; thank you so much for your videos, I’m 57 years old and I love and feel great since ‘v been following your instructions.
So happy I found your channel. I just bought my first barbell and will be starting today. Awesome video. I saved it and will definitely be using it for guidance. Thanks!
Haven’t been in the iron cathedral since before marriage, 7 years. Big chungus. Large sad kings.
Found the buff dudes looking for some beginner tips.. Instantly back into it. Did day 1 yesterday, legs are jello from the assblasters.
Perfect explanation of proper stance, keeping us safe. Can’t wait for my book, subscriber for life ������
Thx for the great videocan you recommend a training program/ schedule for beginners wanting to lift 3 times a week.
I’m older, very happy I found this video it’s very helpful with the good advice.
Thanks very much.
Can’t do all 13 exercises 3x a week. What do you recommend as far a routine?
Coach kozac I still watch your beginning weight training workout from 2012 �������� it’s really good!
This vid has changed my life, bought a bench and a barbell a while back, didn’t know what to do with it, this has totally got me on track. Be interesting to see where to go once I’ve really got to grip with these, takes a bit of time.
The Batman symbol drove me to this channel. lol! But seriously, as far as with the bench press you showed on here, am I suppose to arch my back? some say to do it, my personal trainer told me not to. What do you say?
Outstanding info, so many avoid the basics, takes time, hard work, persistence, it will pay off
Hi there, I want to know if Custokebon Secrets, will really work for me? I see lots of people keep on talking about this popular weight loss method.
“I can’t spell push, I keep forgetting about the s”. I kept starring at the PUH when you first starting writing, also tertary needs an “i” tertiary. Other than that, keep up the good work!
Thank guys. I promise I am going to do my part to keep these work outs free.
thanx alot for providing this info. i was doing lots of clean movements with heavy weights n my shoulder is f**ked up.
and plzzz provide info on how to build olympic weightlifter type physique. thank you.
Thanks for your video very much! It’s really helpful for beginners!
If your a beginner do full body workout compound for 1 month then switch to split, compound full is best way to train strenght and balance i. Every muscle thwn get back to full body, or atleast have an upper lower then full then rest.. Thats the best in a week
Hey Vince! I like the concept “ Less is More “. I am currently at 52kg and has started my workout every weekend. I am doing walking, brisk walking, jogging, push ups and sit ups as my starting routine. Is there any gym workouts you would recommend other than what you have demonstrated on this video? Or this will be perfect based on my current weight?
Hey guys, great video. New fan. I have not lifted weights in 15 or so years. Dad bod set in big time. I am purchasing your new super hero book. In the meantime while I wait for it to come in. How do you recommend selecting a starting weight for each of the 5×5 exercises? Should i just start with an empty bar? Thanks!
Hi guys. Just want to say I am a huge fan and have used yall for the last year in combo with my own workout routines. I would sincerely love if you could help a newish channel on the scene with some love and subscribe? I would love to include your videos in any recommendations I make on video discussing well being and physical fitness. Thank you
EA
Hey bro, excellent tips, but the exercises are a bit complexed to begin with.
i’ve done the program for 4 weeks now, so what kind of program do i do now? push/ pull/ legs? full body? help pleas
emm I am doing more than 40 sets and reps are 8-12 and all into failure. that’s not good right???
This is a great video. Very informative, straight to the point and incredibly helpful! Thank you for making this video:)
Went to the Gym today looked like a blind person going through a perfume shop ����
I’m no fitness expert but the title says “Full Body Workout” what he demonstrated was good info but is not a full body work out –
Aye man I got question
What if I do like this
Bicep curl 10 reps
Reverse curl 10 reps
Shrugs 10 reps
Shoulder press 10 reps
Barbell row 10 reps
Bench press 10 reps
Front raise 10 reps
And thats 1 set
5 sets and 90 seconds rest in between
My goal is muscular endurance for sports performances
What do you think??
Vince:
Questions:
1. How many time do we rest between reps?
2. Is ther a warm up and strech routine?
Thanks in advance
Dude, have you ever been fat a day in your life? Please say yes so I don’t feel like a grotesque mutant.
That 2 second hold.. Took the pressure off the joints and pumped the muscles. I can tell, 4 weeks of this will help me be mindful of form.
no wonder i dont feel like im growing after cpl months. ive been doing em all wrong
Can i get shape and tone without getting bigger arms? I have a muscle imbalance(left arm weaker) what should I do?
all these exercises are great since I’m a beginner but what about abs?
This workout seems awesome, looking forward to trying it out! I was wondering how your calves and traps are incorporated, thanks
I’m really new to working out but I know I have a solid beginner build to get thru this easily, I’m going to sign up to my gym tomorrow and I’ll strictly work on form
I think people are mistaking his intentions for advocating these focused movements before the compound lifts. Hes basically saying that you should take this 3 week workout and use it to kind of prime your muscles and joints before you actually start using compound lifts…
I can see why people would wanna talk smack about it because of the fact that it doesnt incorporate any compound lifts, but its a good 3 week primer program to be used or what its intended.
When considering eating healthy, you have to never fall victim to modern fad diets. Extreme diet plans are a danger for your health, especially ones that seriously limit your every day nutritional intake. Many of these fad diets work for a short period of time and then the benefits decrease after a while. You should search Custokebon Secrets on google as it is not just another fad diet where you starve yourself.
so how many reps should a beginner be doing for each exercise?
when I have to change the routine after 3 to 4 weeks, do I change the intensity and exercises while still doing the full body workouts, or do I go from full body workouts to splits?
Doing same exercises for 3 times per week wont lead to over training?
Great program!!I just started this one and I cant wait to see results!!I just had weight loss surgery in May and I lost 100 lbs and Im looking to build some muscle.I am 50 yrs old and now weigh 255 lbs.Any helpful info on diet would help me greatly as I cant eat much.Thanks Vince
Great video Vince! Love all the knowledge you share. For the cable exercises, what if the gym doesn’t have that exact machine you’re using? What are your thoughts on the chest press or incline chest press to build a stronger, bigger chest? All other movements I’m good with for this routine. Looking to take this approach and learn more from it!
Im at 240 and hit a plateau i need help all i was doing was cardio so i started doing dumbbell workouts will that help?
This might be a dumb question, but how many reps per set? ( I’m sorry if I missed it in the video )
What’s a good weight to start with, if your body weight is 70 kg? Maybe 30 kg?
Man I got a question, I have barbell with limited plates so the weight didnt really affect heavily, should I do bench press around 20 times or just do weighted push ups
Awesome video! I tried these tips as soon as I watched the video. Love the tempo thing
hey bud i dig these plan what do you suggest after the first month of doing these exercises.
got a 52 1/2 1in chest 19 1/2 arms 25 thighs 32 waist bench 315 23 x no steroids why fo fuck fo you guys take them
Thank you, Vince. For answering my my question. BTW great VLOG full of information.
What is the proper way of doing a bench press? And also would it be counter intuitive to run 30 minutes on the the treadmill then do weights after when your trying to build muscle?
Thank you for the videos Coach and Claudia. I had given up on the weights workouts and conditioning for a while. I am starting again with this video as I like to consider myself a “beginner” now. Good warm up and the cool down sessions too. I am using 1 kg dumbbells now. A very good workout and good coaching…Looking forward to lots more workouts with you.
I’ve just starting a 20 week hypertrophy challenge, I’ve got a regime to follow via an A4 piece paper that I’ve got to use and fill out, I should be paired up but my partner backed out and he’s now doing the hybrid trophy so as a beginner I’ve no idea what each machine does to work each muscle
I watched this video and it made sense to me and everything, the exercises and what you said about isolation made sense. But the frustrating part is, I could now go back to the search bar and find a second video, that’ll start off with, I see alot of beginners making mistakes, such as doing too many isolation exercises, you need to do compound to build up your body as a whole.
Which to be honest also makes sense to me.
Both from my perspective are as credible a source, so which do I do.
That said, a really good video and something I’ll take into the gym with me next. Thanks
I was with you until 16:10 that kind of movements can cause a whole bunch of problems for you and working out with weights that are too heavy can cause even more problems it’s better to work with a lightweight you can do multiple reps with then it is to overload yourself and screw your muscles
Any chance you can maybe create a 5×5 at planet fitness? We’re limited with equipment there.
I’d like to see some calisthenic exercises,full body on getting defined, mid high rep range
here we go… that’s my first brick to my future great way ��”
Vince awesome video brother! I’m a new fan, going on two weeks or so and I’ve seen several of your videos! Great job man! Appreciate all the information and your hard work! Always looking fwd to a new video! I would love to meet you in person in the near future! keep up the great work! ����
Amazing, I think most beginners would be interested in knowing FIRST, first I say, what is a average starting lifting weight to body weight. Where do I begin?
I’m 18 and joining the army, I’m only 185 pounds and 6’1 yet I look kinda fat. Here lately I’ve been doing lots of cardio (did 6 miles in 2 days) but I just wanna know if anyone has any tips to losing body fat? It’s mostly in my chest and stomach
Hey, one Q, for those who use computers or phones often I’d say they may encounter neck probs, is there any method using barbell to loosen neck muscle tension and enhance the neck part meanwhile? Thx.
Awesome videos man! I really like the way you explain how the exercises should be performed. Most instructors just show it and expect it to be super simple. Keep up the good work!
Finally! This is what I’ve been waiting for. Allot of great info. on do’s and don’t’s. Could I do these all in one session or is it better to mix it up? This is a good one ��������
thank you kindly for the advice. this video was very well put together. very well explained. enjoyed it thank you. will look threw the rest of your videos. new to it all. havent gone to a gym ever in my life. all ive done are pushups situps. i want more so im looking:)
I like the straight forward approach here. People respond better. Keep it up! J
that how real muscle are not that shit bodybuilders are that green crack those cheating muscle
What equipment do I need if I;m a complete beginner and want to set a barebones weight training setup inside by room? Just bar+weight plates enough? Do I need bench etc?
But then the superhero plan is only for beginners? I mean the book, for you don’t create it? I want to ne the next Thor
Back squats are fantastic…. but not for beginners….. If you don’t have strength in your stabilizers you’re going to blow out your joints and back. Back squats should be progressed into first.
Great video! I’m a beginner and this is exactly the information I needed! Thank you!
Should I warm up before doing these exercises? Is running on a treadmill for a few minutes enough to warm up?
Watched the video, Immediately went to Bench press. Mind blown, i think Ive been doing it wrong for the last 20 years. Thank you for the great videos, Just ordered the Super Hero Book. Have any Buff dude stickers for me to slap on the rack?
What does it mean if I’m working out and I’m not getting sore
Guys, losing weight does not have to be difficult (I used to feel it did). I’ll give you some advice right now. Search a diet plan called Custokebon Secrets. Seriously, that diet plan has transformed my life. I probably should not even be mentioning it cause I do not want a bunch of other folks out there running the same “game” but whatever, I’m in a great mood today so I will share the wealth haha.
Can you suggest something else for squats? My knees have always been bad. Thank you buff dudes for your videos.
Pretty dang solid list. I could definitely do these at home when I buy a squat rack.
what do I have to do after 3 weeks? Just wondering, done my first day today and the session was 40 minutes long is that okay?
hahahaah yo9ur single arm tri raises are the single worst exercise which you do. you are extending about one inch you are a boy. alll your talk is meaning less
@ 3:06… Hey bro… I hope you are wearing a gym belt otherwise you may end up hurting your back and even damaging it permanently..its from my personal experience….
Thanks for the details for every exercise, I’ll be sending this video to a newbie person who needs it.
Keep it up!
I’m a skinny 17 year old guy who’s metabolism is pretty fast so I have a hard time putting on weight. Will this routine, the 5×5, help me put on muscle? While following a diet of course.
Does Custokebon Secrets really help to lost lots of weight? I have read a lot of good things about this popular lose weight diet plan.
i dont like working out. so been doing 500mg of test enthenate. ive gained over 15lbs of muscle and have filled out nicely just from watching youtube
Omg I’m in love ❤️�� not only are you inspiring and motivating but you’re just awesome!! I’m going to give your beginners’ plan a go for the gains I’ve been looking for �� hoping to still keep running in between workout days.
Started yesterday. Excited to get into the real meat and potatoes of it. I got the book and I love it, you guys did an incredible job at laying everything out!
3×5, 5×5 is great. This workout is too much volume for most people
This is s great video. For beginners I would recommend benching on the rack where the pins can catch a missed rep. Also backing into the rack to rerack the overhead press is not as safe as going in face first.
“Lets shake it up a bit it’s 2020” careful what you wish for:)
If I had a nickel for every time I’ve clipped and pinched my foreskin with dumbbells doing shoulder press from the front stance I’d be able to afford another foreskin.
thank you!!!!!!!!!!!!!!!!!!!!!!!!!!!!!! I’m over 50, and your exercises are great!!!!!!!!!!!!!
Lets say, My maximum bench press is 20 kilo, 10 on the both side, and I can only make it just 10 reps on failure. How should i organize my sets. What i am doing now, is 3 sets of 12-10-8 reps weights 5-7.5-10 kilo, am i doing it right. i am complete beginner, never went to gym in my life, this is the first time
i just purchased one of your programs but paypal is making me wait to get it through:\ This video saved me:) Thank you guys. you are the reason im back at workingout
i know i wont get an answer here but hope i do lol.. im a fat guy trying to shred the fat so would you reccomend 5×5 OR 3×5 as im obviously in a calorie deficit and energy levels wont be as high?? any advice is appreciated.. thank you
m,ate you should be in the movies, know what ah mean guvvna?
I had a stroke about 10 month ago. I figured since I am disabled, and I have more time now, I would start working out. Also decided that I would try to lose a little weight. Been working out for almost 3 months, and dieting. Lost 12lbs in 3 months so far, and feeling pretty good. I can only do a whole body workout 3 time a week.
Thank you so much for all of your hard work and effort put into these videos. I have been working out with you guys everyday for a little over a year now with mostly the beginner cardio workout’s. I cannot go a day without doing a workout, thank you again so much guys!
When it comes to eating healthy, you must never fall victim to modern fad diets. Extreme diet plans are a threat for your health, especially ones that seriously restrict your everyday nutritionary intake. Many of these fad diets work for a short period of time and then the benefits decrease after a while. You should check out Custokebon Secrets on the google search engine since it is not just another fad diet where you starve yourself.
What should you do if you’re not at a point where you can do more than 3 or so pull ups?
Even as a straight guy, you can’t deny this guy has a great form and overall look. Great job.
“And if there is a death metal band called skull crushers, those motherfuckers better have some damn good triceps.” hahaha that had me dyin!
YASS notification squad! So happy the videos are back!! Always killing the game brian!������
I Have followed this program and eaten and rested well for 1 week. Tag me after 3 months and Ask me If im still training constantly.
Is it better to do full body workout 5 days a week continuously or just 3 days a week with a day off in between? You video is very helpful.
What exactly is Custokebon Secrets? How does this thing really work? I see a lot of people keep on speaking about this popular weight loss method.
Brian I LOVED this video so so much. The more sciencey stuff is great!!
Really appreciate the advice man. keep it up doing you are doing great.
Hey! Thank you for this useful video. By the way, I notice lots of people keep on talking about Custokebon Secrets (just search it on google), but I’m not sure if it’s good. Have you tried Custokebon Secrets? I’ve heard some incredible things about it and my friend lost lots of weight with it, but she refuses to tell me:(
Can’t stand how busy the gym is at the New Years and before summer! Sorry folks sometimes just doesn’t cut it!
Enough talking let’s………eat! Like and subbed congrats on the ��
Is Squats/Pull-Ups/Power Cleans a good workout schedule if I want to mix things up a bit from my regular StrongLifts 5×5 program every now and then?
I’m going to be on that 6 day ppl.
Thanks for giving this away for free and not charging people.
so is there a rest day in between each working day or one rest day after three consecutive working days?
I know it’s kinda late but thanks dudes for this video. This really kicked me off to get back to training. Thanks dudes!!
I always come here to confirm the basic form… Each time I learnt something new and areas where I can improve. Thanks a dime.
ill probably pick up one of those plans, anyone else used the book?
Hey any recommendations on what to do in the off days?
Should i do anything special?
Love the workout thanks for the video!
I started going to the gym again last week after a few months but I’m afraid to lift the bar I feel like I’m going to drop it on myself or that I won’t be able to lift it any tips for me?
I’m new to the gym, and would like to build strength and size! Should I buy the superhero plan, the bulking plan, or the 12 weeks plan?
Great Video! How often do you recommend doing the 3-Day split workouts per week?
Its still shock me just how a lot of people don’t know about Custokebon Secrets although many people with it. Thanks to my friend who told me about it. I’ve lost lots of fat.
Ok buff dudes I ordered your book for reference love the videos. I’ll keep you posted on my journey. Ty.
Hey Vince. I have pain I’m my elbow. How can I get rid of or work around.
Can someone please tell me how long this workout should take? First day took me 40 minutes is that ok???
Yea squats sounds like I’ma hurt myself. Ill go back to doing leg press when I can.