Table of Contents:
Top 7 Muscle Gaining Exercises Old School Version
Video taken from the channel: SixPackAbs.com
THE 6 MUST DO COMPOUND EXERCISES EXPLAINED!
Video taken from the channel: Bachduy Nguyen
The ONLY 5 Exercises Men Need To Build Muscle (MUST WATCH!)
Video taken from the channel: Live Anabolic
The ONLY 7 Exercises You Need for Mass
Video taken from the channel: musclemonsters
6 Best Compound Exercises for Beginners
Video taken from the channel: IQphysique
Compound exercises The only 7 exercises you need
Video taken from the channel: Brix Fitness
BETTER RESULTS With Compound Exercises?
Video taken from the channel: THENX
Good for your hamstrings, quads, inner thighs, lower back, rhomboids, and your traps. Just as with squats, deadlifts will also release a tasty cocktail of growth hormone, testosterone, and improve your nervous system. Overall, deadlifts will benefit all.By far, the best exercises to build muscle, improve strength, balance, and coordination quickly are compound movements. Compound exercises are those that work multiple muscle groups at the same time opposed to isolation exercises that work just one muscle group, such as bicep curls.
The deadlift is a perfect example of a compound exercise.Deadlifts 6 Sets x 6 Reps Front Squats 6 Sets x 6 Reps Superset: Leg Extensions/Split Squats 4 Sets x 12 Reps Superset: Leg Curls/Snatch-Grip Deadlifts 4 Sets x 12 Reps.A compound exercise is a movement that uses two or more joints and muscle groups to complete the lift. So for example a deadlift involves the ankles, knees and hip. The deadlift is a whole body movement but the quads, glutes, hamstrings, traps and.
If you want to build serious shoulder size and strength, you need to focus on compound exercises. Compound exercises involve two or more joints and several muscle groups working together, which allows you to lift more weight and put more tension through the target muscles – in.Compound exercises are movements that require more than 1 joint and more than 1 muscle group.
Compound exercises are the biggest muscle builders. Cycle this workout into your normal routine to add some variety. There are also a more compounds that I didn’t add, so swap things up!
Lift Heavy Things. Leg Exercises: Squats, Deadlifts, or Lunges. Push Exercises: Bench Press, Overhead Press, or Dips. Pull Exercises: Inverted Rows, Pull Ups, or Chin Ups.
Core Exercises: Reverse Crunches, Hanging Knee Raises, or Planks.3 hours ago · Upper back muscles. A decent warm up should always include (at minimum) some kind of work to elevate your heart rate and involve movements that are specific to what you will do in your workout. For example, if you about to work on strict presses and overhead strength, it makes sense to select warm up exercises that will mirror these movements.
Building muscle after 60 isn’t difficult if you know what to do in the gym. Not all exercises are created equal. Squats, bench presses, pullups, pushups, dead lifts, lunges and other compound movements yield the best results in terms of hypertrophy. They engage nearly every muscle and joint in your body, leading to faster gains.
Compound exercises require more than one muscle group working together to complete the movement. This replicates the way your body naturally moves. Isolation exercises more or less train one specific muscle group.
For example, the leg extension machine focuses on your quads, so it “isolates” training that muscle.The 5 x 5 program is a common method to help people build strength, muscle and mass. You work your full body every session, with a rep range of 5 x 5 for all compound exercises. This is then followed by accessory exercises to finish each workout.
Try This Muscle Building Tip To Support Muscle Growth: Use Compound Exercises In order to get the most out of your weight training regimen, you don’t want to just focus on one muscle group. If you want to build as much muscle mass as possible, you’ll want to do it across your entire body.However, compound exercises are unlikely to break down the muscle fibers in any one muscle group to the same extent that isolation exercises do. This makes them ideal for someone whose goal is to increase lean body mass or build muscle strength all.
Compound exercises are the pinnacle of strength training. They should always be the focus of one’s workout routine, allowing for superior strength and muscle gains due to their multi-joint function. Use this list of compound exercises as a training guide to improve on your current workout routines.Multi-joint, compound exercises like bench presses, shoulder presses, pull ups, rows, deadlifts, squats, and dips are the big boys on the block and will give you the most bang for your buck.
Steer clear of exercises like double biceps, high cable curls which yield little-to.
List of related literature:
|
|
| from The Athlete’s Guide to Diabetes |
|
|
|
| from Present Knowledge in Nutrition |
|
|
|
| from Eat Rich, Live Long: Mastering the Low-Carb & Keto Spectrum for Weight Loss and Longevity |
|
|
|
| from Thinner Leaner Stronger: The Simple Science of Building the Ultimate Female Body |
|
|
|
| from The Rock Climber’s Exercise Guide: Training for Strength, Power, Endurance, Flexibility, and Stability |
|
|
|
| from NSCA’s Guide to Program Design |
|
|
|
| from Summer Bridge Activities® |
|
|
|
| from The 7 Habits of Highly Effective People: Powerful Lessons in Personal Change |
|
|
|
| from Physiology of Sport and Exercise |
|
|
|
| from The Ketogenic Diet: A Complete Guide for the Dieter and Practitioner |
305 comments
Notification squad!
You gunna hit 1 mil soon!!!
You are an absolute beast Chris. Your vids are so inspiring and have inspired me to start calisthenics <3
i have a question withe the squats is that bad for your back if you don’t bend your knees. ya know kinda like liftin heavy bags at the airport and stuff?
Anybody know what is Custokebon Secrets about? I hear many individuals lost a ton of weight with Custokebon Secrets (just google search it).
I lost a lot of weight but im just a skinnier fat version of what i was..so much flab
Go should go to Unflexal webpage if you’d like to learn more about workouts. Good new solutions for everyone I think.
1 mil AHHH!!! i fell asleep to this vid last night when u had 999k now u got 1,000,045
Like your stuff so l subscribed!…..lm an older guy so it makes sense!
can u have a great body by just doing compound exercises? also is there a compound exercise that involves the traps?
how much days per week should you do these compounds?
u are putting too much pressure on ur lower back in squats not the proper form
You have some of the best form Ive ever seen on these compound moves. Great stuff. Can never get enough reminders on good form from someone who knows. ��
Body with muscle is hot and body with tattoo is messy…
He is totally a hot mess
Any one tested out the Custokebon Secrets (google it)? We have noticed many awesome things about this popular weight loss methods.
Great video as usual my man! Hope you’ll be at the FIBO this year!
Thank you, Chris! Será que você poderia fazer um vídeo sobre nutrição? sei que não é só os exercícios que vão dá resultados mas, sim a sua nutrição em conjunto que vai te dar resultados.
I agree other than the press. I would prefer pull ups instead with a variety of grips.
Why does his face look disgusting, kinda like he just woke up from a 20 hour nap.
Hi, its going to be my first time doing weights, so would you recommend just doing these 7 excercies at the gym a few times a week? or other excercies too?
Explain to the explainer why he is not an authority to explain!
love your vids, i am a beginner when it comes to body weight exercises. I and i think a lot of your novice viewers would really appreciate a video dedicated to how to properly stretch (full body). I have always had a problem with it, even in hs. TNX and again mad respect for what you have accomplished
I’m trying to lose weight from 130kg I’m now 110kg on what weight you can recommend to do pull ups and dips?
Bro because of your tattoos you look like you have No mucles and you have a lot
on your sets and reps are you doing the same weight or starting with less weight then moving up to heavier weights or how does the change?
I was only doing deadlifts once a week and let me tell ya,buddy here isn’t joking about calorie burning, I burn anywhere from 5-10lbs just from sleeping, it’s ridiculous.
(according to the weight scale)
This is LITERALLY the ONLY lifting tutorial you need if you are starting out.
super dig that ur app has yalls own produced beats/music, thats dope!..and i need a black or purple band!
Does Custokebon Secrets really help to lost a ton of weight? I’ve read numerous good things about this popular weight loss methods.
I’m an older UK guy, 67 year old. I was looking to getting back into doing some bodybuilding after a long lay off and I put some weight on gained about 3 stone (42lb) through eating wrong. I recognise I won’t be able to perform as when I was younger, that’s just natures way, but I want to eat right and be as good as I can be. Finding your video is a big help with my motivation, and education (especially the part about “no need to look up, that’s something that used to be taught a long time ago”). Thank you very much for such a well made, no BS video. (P.s. I would have been surprised if you didn’t do a little heavy breathing after lifting anything of substance, that just adds to the realism). Liked & subscribed!
I’ve been studying ways to jump higher and discovered a great resource at Enyeto jump plan (check it out on google)
this guys production quality is on a next level, no shit…..great vid…
For the military lift you went far too quick should spend around 3-4 seconds on each rep
listen guys, do this guys, understand guys, i cant stand this way of speaking, im gone.
https://youtu.be/ixPy0Icr1tI?t=649
Essential Mass Exercise (EME) means Compound Exercise. Substituting the Barbell Bicep Curl with a TriCombo…
Start with
Overhand Barbell Bicep Curl transition into Military Press finish with Barbell Tricep Extension.
Plus finishing with an OHP / MP at the end like at beginning gives Symmetrical Closure to the Mind.
“Guns are best left for later when it gets difficult.”
bicep curls?? not really good for mass building besides in your biceps…
Elliot Hulse would say deadlifts and dips; front squat and chin ups. I say kettlebell swings and deadlifts, muscle snatches, dumbbell squats and Farmers’ Walks.
1 million subs ������ Chris is too good in these fitness channels especially callisthenics ��������
Great content as usual! Would you advise to train deadlift for someone who wants to front lever? I’m not sure whether to start or not. Thenks!
I don’t care you gotta do a 1million subs workout with your whole crew HAHAHAHAHAH
This can be even simpler. Eliminate leg press and walking lunge. Check out SrongLifts 5×5. It’s free and I don’t work for them. I made a great deal of strength progress while working on perfecting form in the early stages of the program.
I was always told Squat, Dead lift and Bench all you need to really do. But of course we all do way more then that now dont we.
Check this girl out!! Throwing around an 800 lbs Waverunner!
https://m.youtube.com/watch?v=HvhuYS83qu8
Well, in my opinion, you would only need 6 exercises, not 7. I have discussed that in my blog about everything you need to know about compound exercises: https://fitgladiator.com/advantages-of-compound-exercises/
Check it out and I would love to know your thoughts!!
If you’re 50+ and want to avoid injury, avoid most of these. Instead do pull-ups, push-ups, body weight or goblet squats, etc. You can get an amazing physique while minimizing the risk of injury with a good set of dumbbells and body weight exercises. I’m 51, in the best shape of my life, and never get near a gym, a squat rack, or a bench.
Any workout will add mass, just make sure you SLEEP early before 11 and EAT right! Oh and don’t forget to lift heavy and add explosive workouts to your workout “last tip” train LEGS!! more than 2 times in a week to fix your chicken legs if you have em.
If you’re at 40% body fat then I’m at 80%. You’re a fair bit lower than that
Any chance of getting a repeat option for the music player? I love the music you’ve made, but it sucks to have to stop every 2 minutes to repeat the track I want.
Prima! Ecght blij dat ik jouw channel ontdek het. Groetjies uit Zuid Africa
Wow, this video is amazing! Just what I’ve been looking for.
I run half marathons, can squat 70 kg(my bodyweight), can deadlift 90 kg, can bench press only 30-35 kg. Upper body is the weak link. Can pushups 10-15 Continuesly with good form.
Main concern is pull up, which I can t perform even once. Not able to do pull up even 1.can anyone guide.
Love this video. Question: is the dumbbell bench press as good as the barbell bell press?
This is very informative, but do not forget 60 percent of body change is nutrition.
Thank you Mr sir! You have a new sub in me wise sensei ���� but I have a question: I am so scared of getting bulky, not like a man but like the Instagram legging wearing sports girls. Is it true that if I lift reasonably heavy but do more reps I will avoid that? Your transformation is out of this world, bravo!
I would add dips for lower chest and skull crushers for tricep
Great video but when doing compound do we have to lift heavy or just go with light weight high reps to increase strength?
Great video…
Question… Do you have to do all the exercise in that order?
I have small kids and my husband works the night shift so I don’t have a way to make it to the gym. Trying to figure out a way for some of these exercises to be able to do them at home.
0:05 “let me show you the 5 compound exercises…”
Looks at title 6 compound exercises….
Good job, man. I feel that this is the best preworkout video around!
Great content, man! Hey these moves can be harmful to a dude who just recovered from a lower back injury?
I really appreciate these videos. I’m starting my fitness journey…again…and this really helps. Thank you.
Can I do them everyday 5-6 days a week, or should I keep gaps.??
is leg press bro effect on my tall when i was 15 years old after puberty?? wish know your answer:)
Bieng a girl
Should I just make a workout plan for me which only have some sets of only these exercises?
Will they hit all of my muscles?
Mannnn I really appreciate this video I’ve been trying to get back to the old me just didn’t know where to start but this definitely helped me a lot
Is that the best order to do those workouts because thats my problem is i never knw what order to do them
So do I do all of these exercises in one workout? I know some people divide between upper body and lower body, and I’ve tried that myself, but it always feels like I haven’t done enough, like the pacing is too slow.
Brix, I really, really appreciate this information. I thank #God for caring and sharing souls in the world.������������♀️����
Damn homie I was watching the video in my kitchen I ended up cruising in my 64 impala bumping
Yes actual all people should be allowed in the gym because all people deserve to be fit…thank you very much.
make a video teaching how to fix when you are stronger in one side than the other
Welp, I’m not gonna do isolated workouts anymore. This is gonna change my life. Thank you fella. Just a question though. What about diet? Any specific diets?
My cousin introduced me to the weight loss plan called “lyly amazing guide” (Google it). This is a diet plan that truly works. At first I was a bit skeptical but also in couple of weeks I’ve already shed over 14 pounds. Google it to learn more.
How often should you compound lift in a 5 day workout week and what rep range should you use for toning and fat burning?
You don’t need to buy any supplements to see quick gains. In fact, you can get Apex-XL which enhances lean muscle gain, strength, endurance and much more for FREE. I’ve been using it for 3 years now and I’ve transformed my body from a skinny boy to a hardcore bodybuilder. You can request your free bottle here (shipping is U.S. only): https://docs.google.com/document/d/1SSfhdLtJ6sjIMxtudSV4qtFMg1yEGLph2MFZy-5TBaQ/edit?usp=sharing
For those who are in hurry ( thank me in reply ) ��
1) bench press
2)ohp ( over head press)
3) pendlay row
4) pull up
5) squats
6)dead lift
This guy is for real!!!! Because he has an excess skin… real video…
this guy is so misinformed and yet hes got nice gains, theres hope for everyone.
Chirs am I your 1ML sub? Congrats and thanks for inspiring me to start calisthenics, keep it up!
The millitary press is not good when you reach a state you cant longer lift higher. Also is higher in risk to injuries. Dumbells for shoulders are the best.
Squats, dead lift, bench press, press, cleans, dips with and without weights, pull-ups with and without weights, handstand push ups. Those are my staples. I know you care.
Honestly, I never had problems with my weight. I could eat whatever I wanted and still maintain normal weight, but a lot of junk food really affected my health. Diet plan from Next Level Diet contains delicious and nutritionally rich foods your body, brain and heart will love. It’s definitely worth trying.
Obviously your workout program is based on machines movements
Good simple straight to the point workouts. Keep up the good work!
You missed the most important exercise which old school bodybuilders never never ever missed… Barbell row
Anyone know the song that starts when He starts doing handstand push ups? I need it.
you squating your deadlift quite a bit? is that lack of mobility??
Appreciate video content! Excuse me for butting in, I am interested in your opinion. Have you heard the talk about Millawdon Fast Strength Trick (Sure I saw it on Google)? It is a great one off product for mastering workouts for blasting body fat and building lean beach body muscle minus the normal expense. Ive heard some decent things about it and my mate finally got excellent results with it.
In pretty new to working out but I am honestly wondering how you got arms that big doing your bicep curls like that? I could be doing it very wrong but don’t you need to actually extend your arms and then curl them?
So all these exercises must done in a single day or they must be divided??
For deadlifting you shouldn’t start out in a sitting on a chair stance… this will put strain on your back which could cause an injury
Great, great and to the point.
Many times you’re told to “do this ” or ” do that butt no details of the who whatt where when and why.
Awesome content brother, sometimes compound exercises get overlooked even though of all the benefits they provide!
Hi Brix Fitness. Thanks for the inspiring video. I’m trying to gain weight and muscle. You mentioned the primary goal of these workouts are to lose weight. Would it work in my situation if I’m on a mass gainer and doing these workouts?
I loved your video. thank you for educating me on these compound exercises. I feel more confident now to go to the gym.
doing all these with dumb bells and my gym doesnt have a leg press but they do have a leg lift, idk if it’s the same payoff
Bro your not evening strong and you are also Chinese just saying��
Since this works out the whole body, what is some advice to plan it in your week?
4:44 are you fuckin kidding me lolll. put some weight and try your fuckin form
hey chris what type of shoes are you wearing? would like to cop a pair aswell! ahaha
Take off does stupid shoes while doing stand up exercise…make sure ur feet are flat as possible with natural curve or it will fuckup ur low back… invest in good flat gym shoes if you want to do stand up excersice….
People are so disrespectful! He is willfully sharing knowledge to help others and then here come the haters! You hypocrites, first take the log out of your own eye, and then you will see clearly to take the speck out of your brothers eye.
im going to start weights for the first time, looking to build muscle was wondering how many times a week should i do this and only these 6 excercies?
Had to come back to this video, this is vital information Brix! Thank you my man! You get the best return with full body workouts
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.
This is a great video on proper technique. As a 60 yr old with joint issues this will help me a lot. Thanks!!
All your techniques are wrong, surprised to see doing squats in smith.
Why don’t you make a E book for BULK UP FAST book.? So we can read it
Thanks for the information. You can use lighter weights though for demo purposes, so you don’t have to get worn out during the taping.
in my opinión he hasnt do it the exercises in the correcto way, creating too much pain in the back, like the squads,
Thanks so much for the video Brix. I will get to them ASAP!����️♀️����
Mate, ya don’t need leg press or lunges. And really your bonus of pull ups should be a stapple not an after thought but everything else i agree with 100%��
Can you do a video that transfer the routine to resisters, please thank you?
What do you think of lost a lot of weight with Custokebon Secrets? I see a lot of people keep on speaking about Custokebon Secrets.
I watched another video that literally listed the same exercises! It added two more to this workout!! My question is…how many times per week?
I’m 13 and 175 pounds and do all of these workouts and a little more 5 times a week and two days rest if anybody has some advice that would be very appreciated
Is there a specific order to do this exercises? Do it in the same order you did, like do all of them ones evenery two days?
hello can anyone please answere me it means a lot for me
–> i train for almost 7 months now and i was doing isolation exercices but i didnt see alot of results ( so i wanted to try some campound exercices and in campound exercices i work all muscles together do i need to eat more cus i work all muscles together i mean im already eating alot but it is ok to work all muscles together using campound exercices or it will make me lose gains? please answere me guys / i talk alot hah ����Ur right about the exercises but ur wrong about the reps n sets.the low rep range, especially as u, get older is not a good idea becuz the heavier weights could cause injury.U have 2 be careful lifting heavier weights as u get older, moderate weight with higher reps has been proven 2 increase strength n muscle and less chance of injury.once u learn the proper way 2 perform exercises u can increase the reps as well as the speed of the exercises.I still lift heavy it;s just that u have 2 change ur approach on the 1 rep max.
interesting video but please stop the background music, as it serves no purpose but just gets on people’s nerves
Is anyone here like done any of these and seem signs quick??
I’ve been researching into techniques for jumping higher and discovered an awesome resource at Enyeto jump plan (check it out on google)
1 mil sub!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!Great work
Video very helpful. I’ve been working out a lot this summer as I’m trying to enter Junior Varsity football in 9th grade
First of all, idk squat about lifting but seems like his “deadlift” was more of a SQUAT! And what’s with all the rocking back n forth?! I thought that was a bad thing when doing any kind of lifting. Maybe this should be a video of what NOT to do? Pretty titties though��
I swear the machine at the end is not designed for you to do squats in that way!
deads lift are very hard and heavy but you can carry them easy great��
I am not an expert but I thought when lifting you are supposed to take your time and not rush. At what speed is the best?
pretty sure the barbel should be touching towards the bottom chest
If we are being honest, you forgot to mention that you are on TRT… otherwise at your age you will not build any muscle what soever…
Is it possible to get in the shape Chris is in through bodybuilding?
Just be a powerlifter! All main compounds 5×5, 3×5, 1×8 etc.
Fcking noob. Dont teach if you dont know what a proper form is
Is the thenx app going to be also for offline use? So that you can use the thenx app offline?
I must say I’ve been doing compound works for the last 3 months watching what I eat and I’ve dropped from a suit size of a 56 regular down to a 50 regular. I drink nothing but water as well. Along with jumping rope
Bro!! I want to make a video to correct your video its so bad lol everything was so bad/wrong, except maybe the dips
My upper is
Bent Over row
Bench press
T bar row
Military Press
Pullups and chinups
Dips
And lower is
Squats
Deadlifts
Front Squats
Lunges
And maybe leg curls for extra burn
Discover The 3 Simple Steps I Followed That Took Me From Obese & Confused to Ripped & Confident
https://trainwithbrix.com/3steps
Thanks a lot, but did you really get your abs just from compound movements
Dips are considered more anabolic than shoulder presses, long referred to as the upper body squat!
Really, no pull up and dips?
Weighted dips are great for chest, front delts and triceps
Weighted pull ups are great for back, rear delts and biceps
I could also add facepull and plank too.
In the end 10 or 11 movements are enought for this job.
I have been trying this excercise 5×5
Results are fantastic if you keep nutrition right really felt the difference
That bench press, your arms aren’t meant to be flared that much
Squat knee explanation……that i like it….great videooo…….i have ectomorph body type…and i tryng to make shape to convert into mesomorph….MY QUESTION IS: can i do all these workout a day…or can i want to split it….
YOU NEED TO:
SQUAT
DEADLIFT
BENCH PRESS
OVERHEAD PRESS
PULL UP
BARBELL ROW
DIP
–
Lunges & Farmers Walk…? GTFO!
A MILLION SUBS!! ���� CONGRATULATIONS!! you deserve each and every one of them! ��������
Solid information brother….Keep being Great.
That’s a nice Font on ur shirt. What font is that??
What’s the name of the second workout?and what muscle does it target?
Hey Chris wanted to get an update on that rings program you have been speaking about and when you’re planning on releasing it
1. Dumbbell curl
2. Barbell Curl
3. preacher curl
4. Kettlebell curl
5. Reverse curl
6. Hammer curl
7. medicine ball curls
Can you include dumbbells substitutes for the deadlifts. If there is any.. im not familiar with weight training
First and foremost, I would like to say thanks to the content creator for doing a great job in delivering the message; The five exercises to get bang for your buck at the gym in the shortest amount of time. You explained it well and very detailed on what muscle groups are involved in each exercise. Keep up the good work bro!!!!!
Second, this one is for the potato head people who criticizing that my dude’s forms are bad. Alright here is the deal people, if you do not have anything nice to say PLEASE PLEASE PLEASE do not say it and keep it for yourself. Furthermore, the tittle said, “The 5 Must Do Compound Exercises Explained,” not, ” The CORRECT Form For 5 Compound Exercise.” SOO you get my point here??? if you wanted to learn more about the corrected form and how you should doing them for specific compound exercises then go watch a different video on youtube (tons of them).This is the video just to give you an overview of what exercises to do to get bang for your buck and yet the content creator was doing a great job in delivery you that message. Finally, look at his physique hmmm lot of muscles right??? and what is your look like??? that’s right all fatten up mannn soo please be nice and respect to the content creator for putting up their time and effort for showing you to get better at the gym.
Bro, Farmer’s Walk is a punishment my basketball coaches make me do lmao…
First time watching your youtube. Excellent information. Keep up the good work. I like your demonstrations and explanations.
Squats, Lunges, Deadlifts,
Bench Press, push ups,Dumbell pull over, Military Barbell Press
Bent Over Row, Pull ups, Good mornings,Farmer Walk
Best Workout Routine for whole body strength, Flexibility and Stamina
Hey Chris, have you ever considered getting into some form of MMA or combat?
I just realized I was doing my squats wrong I was told to point my toe slightly outwards?
And on this day, absolutely no controlled negatives were done. Good show.
This is awesome for beginners. I do everything already except for the farmers walk. Maybe I’ll start adding it in.
That’s an amazing mate. Compound exercise are the best way to grow muscles in less amount of time. I have recently posted a blog on everything you need to know about compound exercises. Check it out and would love to know your thoughts about it: https://fitgladiator.com/advantages-of-compound-exercises/
Best 15 Exercises For Musculature and Health����������
1. BB Curl
2. BB Shrugs
3. BB Row
4. Deadlift
5. Squats
6. Overhead Press
7. Bench Press
8. Pull-ups
9. Dips
10. Hyperextensions
11. Leg Lifts
12. Ab Crunch
13. Straight Leg Deadlifts
14. BB Lunges
15. Planks
super sir… please tel me….can do compound moments daily? or not please tel me.how many days want to do compound moments in week
I do the leg machine, pushing forward with back against the padding, and a full range of motion. For me, no stress on the back, as in a regular squat. The most gains I ever had was on the duo squat Nautilus machine. One set and I could barely walk when I got off. Remember the pull ups and the dips. These are also great exercises.
This. is good information. Nothing new but useful and well done! Much success to you!
How many reps & sets
How often should you do each lift per week?
before watching the video, i glanced at the dislikes and assumed it was improper forms. clicked away. thanks youtube community.
Dave palumbo thinks the exercise behind the neck is not worth it.
My body looked exactly like his back when I was 35 years old. I’ll be 50 next year and I stay motivated for a short time and then I quit. I grew up idealizing Serge, Sergio, Arnold, and Lou. This video is on point. I used free weights and these exercises and it worked!
that face when you remember something sad 10:45 10:56 11:04
with this bench form if anyone tries to lift heavy he will damage his shoulder joints. dont give false tips man
For me to carry for gains I need to load up 2 bars with heavy ass weight.
I do pushup dip and pullup and squat instead, I can add more weight if I want
I typically workout 6 days a week. I’ll generally begin my workout with one of these compound exercises then focus on movements that attack individual muscle groups
I’m no expert and really don’t know a lot about building muscle but with these workouts in the video shouldn’t you lift slower instead of as fast as you can?
Just came across this video & I love how you target women in these videos too. Thank you!����
I’m nervous about switching to free weights. Not sure how much to start with.
That is the best description of how to do barbell rows I have ever heard! Thank you j always feel like I’m doing it wrong lol
One of the best and simple 05 exercises all men can apply easy peasy.
“Even if you are a girl” LOL. This guy is either dumb as shit, or just plain hilarious. I could not stop laughing. I literally thought of watching Dom Mazzetti videos while listening to this guy. Plus, the form is only good in this video if you want to collect workers comp, even if you are a girl.
His back movement is all wrong doing those squats. And in the other exercises his reps are too fast and momentum based. Why is it that whenever I watch this guy it seems like hes full of shit?
In your bench press. Your right arm seems weaker than your left. Bar is not horizontal in lift. Consistantly Out of breath in gym advice video is not very inspiring. Need lift your game. Leave Advice to The PRO’s. FRANK ZANE and ARNOLD. ��
My dad lost 100lbs. I visited Next Level Diet and followed their steps. I only selected food he likes and they provided me with FULL PACKET in seconds. I got 30 days DIET MEAL PLAN, TRAINING PLAN, FITNESS TIPS, and HEALTHY RECIPES as well.
Full squat, deadlifts, barbell row, bench press, overhead press, lunges, farmers walk. Bicep/felt: barbell curls, dB lateral raises. Who here does Strong Man 5×5.
How many reps and how many sets do you do of each exercise? I want to start doing these
What is Custokebon Secrets and how does it work? I hear a lot of people burn their fat with this popular weight loss diet plan.
Hello sir my name is sumit
My upper traps muscle not grow please help sir tips and excercise.
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.
6:10 pulling up in shirtless. then make it pantless with squats lol
You’re doing bench press wrong, the angle must be 45 not 90:)
To everyone on here with negativity: FUcK OFf. Mike is trying to h3lp ppl who are just beginning. I for one found this video very helpful. Take what applies and leave what doesn’t. Negativity will ruin you.
1M subscribers!! Congrats to Chris and the team, keep doing what you love and make the whole planet ripped!
Just simply Google “sowo hope site” and you’ll find the best weight loss program there is or ever had been. That helped me to drop 5 lbs and I’m still dropping weight. Good diet. I hope you will love it and achieve great results soon.
I am like 61 now… i am 6 foot plus with long torso and have never been good with squats unless bar was lower… i did some front squats on my smith machine the other day and they felt awesome and was able to do full range movement… do you think they are similar benefits wise as back squats? i felt really locked in,plus they seemed saver for me (i have 2 herniated discs in my neck. thanks
I have been doing this exercise and works for me,
Chest/tricep/ shoulder day: dumbbell press ( normal and inclined), dumbbell fly, shoulder press, dips, dumbbell standing one arm tricep extension, and rope pull tricep.
Back and bicep day: Romanian deadlift, palms facing up barbell row, cable row, bar pull ups, dumbbell hammer, cable bicep.
Leg day:
Deep squats, lunges, box jump( increasing the size to jump to on the box with weights), calves raise with dumbbell in a small bench to press ot harder..
Do that, and only need around 40 min of training to get in shape and work out your muscles.
Ok, but what would be a good combination of these schedule-wise?
Like reps and sets, which days to do what, and any other exercises thrown in?
front lever pull ups is one of my favorite exercises if not my favorite
Why is form is so bad for shoulder press and bicep curl and the momentum! That’s not the mike Chang I know lol
these five excercises cause injury especially for older adults when i switched over to isolation exercises i started to make my best progress at 62,example split squat for quads. decline dumbell press for chest,takes the stress off the shouder..we have to stop recommending. these ancient exercises,high energy expenditure with little return, working the muscle directly is far more affective. checkout Doug brignole,
I’m a 250 pounds guy, how often should I do this program? Every other day? Twice a week? Need advice. Thanks.
What do you think of lost lots of fat using Custokebon Secrets? I see lots of people keep on speaking about Custokebon Secrets.
Squat Bench Press Deadlift Overhead Press Bent Over Row Dips Pull Ups that’s the right list you don’t really need shrugs when you deadlift, row, ohp heavy, for arms close grip bench and dips will take care of your triceps, underhand grip for rows and pull ups will build that monster biceps
This is an awesome channel my dude. No BS, straight to the facts, excellent instructions. Clear and clean. Keep it up!!!
Guy wearing both gymsharks and 1 up nutrition merchandise ����
You said there’s a lot of information, that ain’t no doubt lol, I’m writing all this out on paper at first until I can put it in a notepad on my phone, then below each exercise you mentioned I put a link to a video on how to do each exercise properly and I keep the information organized so when I’m at the gym I can easily access the information until I get use to knowing how they’re done, I’m somewhat forgetful
Can u make a realistic video for a 260lbs beginner? Pls? I can’t even do a pull up!.��
I read many great opinions on the internet about how Custokebon Secrets will help you lost a ton of weight. Has anyone tried using this popular fat burn secrets?
I like the routine, I will be introducing this in my workout when the gym resumes
On the squat its bar over mid foot not the heels, and u didn’t cover low bar squats..
Brix greatly appreciate all this info. Listening all the way from Florida
Cailer Woolam (WR powerlifter) https://m.youtube.com/watch?v=dyiT2W4KYkQ
1 MILIONN!!!!!!!!!!!! SUBSS!!!!! NICEEEEEEEEE JOB HERIA CEEP GOING
This was great, thanks, I been tryin to find out about “cardio and strength training routine for women” for a while now, and I think this has helped. Have you heard people talk about Seyliana Strength Salgado (do a search on google )? Ive heard some extraordinary things about it and my brother in law got great success with it.
This is the only video I need. Thank you very much for making this!!!
my man, you’re in good shape, but your form & info is bad my dude. please work on it.
So I can get sexy just doing these 7? Because I like to keep things simple lol. Oh also, are Inverted rows a substitute for the barbell rows? Or I should do both? I seen another video where its these 7 but the rows are different
He mentions reps but not sets. Is it usually 3 sets per exercise?
All of the people commenting on his form, you do realise right that he has no plates on the bar?
I’m a beginner at the gym
And you saved my life, thanks for the tips bro I will definitely do what you said and I’ll be back in three months with my successful and happy results
Thanks for the great explanation of each exercise, great advice.
Im really cant perform a pull up correctly, any tips to get started or try instead?
Subbed your from iqphysique right? On instagram i know alot but your telling the truth I had to teach myself and learn kinda the hardway injury etc now I offer free help in the gym for youngsters keep going bro��������
Very informative stuff my dude���� Really enjoyed the info you shared.
I’m a complete begginer and I can even tell that bench press looks off
Bad form or not…people talking about the bad form post pics of yourself and let’s see if your perfect form makes you as inshape as this guy
WARNING ⚠️: If you’ve obese…. DO NOT TRY DIPS PULL UPS OR SQUATS.
When you hold more weight then this little guy, you won’t be able to do them. Do alternate movements.
bad flat form on benchpress, wide and lazy squads halfway, even your pullups look strange, military press way too much to the back, knees too much to the front on the deadlift. congraz
Do you do each exercise 3 times in a row? or switch after each one and fo back to the beginning?
Hey man, Try out these 5 BEST exercises to build muscle for men… they’re critical! If you have any questions on any of the movements (or anything else you want to chat about), leave a comment below!
He is a good kid
He took time to update gym trainers to correctly train
will follow these instructions in the gym
Hi Chris) I’m from Russia, and I want to say a big thank you to you!) You are the one I’m looking for!) I hope the interpreter translated correctly =)
There you go folks. Now the gym is gonna be easy for me. My only fear was having no time because there are many exercises to do, but now i got it. Thanks bro.
Funniest Vlogger in Africa, Zimbabwe
Must watch!!!
https://www.youtube.com/channel/UCiwCSLcOsrM7PAPiODDFeog
This was embarrassing to watch. Utterly amateurish and inept. Nobody serious about adopting essential compound exercises with weights in their workout routines should take their cues from the mostly awful form of the exercises shown here. Also, the accented English didn’t help either. Nor the constant cutesy ‘even girls can do it’ bit. And 40% body fat?? Epic fail of a video. *sigh*!!!
While i agree that these muscles are important, nothing looks worse than big a4ms, chest and shoulders with a scrawny upper back and a pencil neck. That’s why anyone who doesnt take your advice and train the other muscles runs the risk of looking like that douche from Jersey Shore who weighed about 165 with 17 inch arms and a 14 inch neck. That sort of look is actually less intimidating than a guy with a 18 inch neck and 15 inch arms. The ideal would be a 19 inch unflexed neck with 19 inch pumped and flexed arm. Or 17 and 17, 18 and 18, 20 and 20 but you get the point. Athletes have big necks and traps to compliment the arms, delts and pecs. If you are overdeveloped in the beach muscles wirh shitty back, forearm and neck development the upper body looks weak. Obviously glutes, hans and quads are also critical if you have a heavily developed upper body. Although huge bodybuilder calves aren’t necessary, chicken legs or the calves the bow out and look springy with no muscle are also silly looking. Being balanced is most important although i have never seen a guy with massive shoulders and a great back that didn’t look impressive
What is Custokebon Secrets? Does it work? I hear most people lost their fat with this popular fat burn methods.
Hiya, is it better to do the one exercise with 3sets of 8 reps and then going to the next exercise one or 8 reps of each then changing to the next workout etc and doing 3 sets of the entire circuit?
Love this video, thanks dude!
I knew these are the top 5 compound excercises, just needed to watch someone perform them with good form to get inspired again.
Is leg press the same like squat or is squat more beneficial
I swear these so called experts are getting smaller and smaller. I bench his weight as a warm up
Does anyone know how to fix muscle imbalance in chest,arms and lats with bodyweight exercises only? It would be really helpful!
Squats in a smith machines, that’s about as old school as an Iphone 10. Though what should I expect. Judging by his appearance, I started lifting twenty years before he was born. If you want real old school, go to the old guy. Not some kid.
Your “Full Squat” ain’t even a parallel and your “Parallel” is barely a half squat…
You hit 1M subs, I knew that you would hit 1M in just another week or two!! Great job, you deserve it!!!
Like you said.FOCUS ON THE FORM BRO.and You forgotten barbel row ro
Hi. I came back to review this video and I want to say thank you for making this so plain.
What a wealth of knowledge. This is so appreciated.
Thanks for sharing
Follow this if you want a bulky torso and skinny arms like a powerlifter.
Next Level Diet really took my diet to the next level. Not only diet, but life. I can see improvements in many aspects of my life. Guys, you rock! #*Next Level Diet*
Great video, thanks a lot. I love the way you spoke professionally without “umm” or “ah”. Will definitely use this information if my weight equipment actually gets delivered sometime in the future.
Dude, go to the hospital…you sir are not healthy….if you can’t catch your breath
2:25 you born calories… Lol
Great video! Love your content!
so that’s the secret taking a shower before doing pushups lol kidding aside great vids man
These are the best exercises. I also like to do barbell curls.
Lol I’d like to know what percentage of people watching this can even do all of those moves
Only 5 exercise for mass
1.barbell overhead press
2.bench press
3.barbell row
4.deadlift
5.squat��
I’m no expert but his form looks really bad. Why is he using that machine when there are free weights around
Pussy not only uses smith machine for bench but also for bent over rows?!
The Underhand Barbell Row may be upgraded to a Underhand Drag’ Barbell Row.
You’ll learn a lot of life lessons if you notice that firefighters don’t fight fire with fire.
My channel offers great things.
Hey I only have short time to workout I work in a warehouse. Lifting boxes out the truck almost everyday. So my question is if I choose just to deadlift only how many x a week should I do it and what reps and sets?
I love you�� honestly, best fitness channel there is. Motivation out of the charge
focus on form my friend, not on videos… correct your form.. dead lift is completely wrong, overhead barbell press( you’ll break your shoulders)
Great video. I hope you can get all that ink off of you. Really takes away from your appearance.
Not a helpful video. Iso comes before compound in principle. Not everyone NEEDS “compound” movements. For some, “compound” movements start to become CP battery training which will get them ZERO results. Iso Iso Iso before anything. Once you get good here, then progress to something a little more complex.
To get the best results from what I heard you have make a MEN which is acronym for Mindset, Exercise and Nutrition to get where want to be but you don’t stop after you care so you revert back the way you were
honestly, this summed up EXACTLY what i needed. thank you so much, this was simple and to the point
Replace lunges with pullups (weighted if possible). Now your list is golden. The real “bonus” exercise would be dips (weighted if possible). Weighted dips are superior to bench if you’ve got the form and shoulders for it.
Thanks for the info. How would you approach these if you had a torn medial meniscus?
How is this guy so famous? He is six pack abs guy without abs, cant train with proper form, he always presents limited or not 100% correct informations and I dont see much charisma behind him. Not mentioning his “magic beans”….
All the people commenting bad form probably don’t have any better form than he does ����♂️
Aren’t you supposed to do one body part per day and not mix and match? And aren’t you supposed to lift slow and precise when building muscle? Why does every trainer/youtuber say completely different things about diet, technique and routine etc. Y’all are confusing as fuck
Hey man! This video is real dope. I wanna ask you a question, if I want to gain weight, should I not care about appearnce of my abs? I am afraid, I worked so hard to lose my belly fat. But I always feel I am very skinny.. 158 cm with 56 kg wt. As a man I feel, ubconfident about my body. I am also a vegetarian. Any suggestion?
Set playback speed to 1.25 to avoid feeling like you’re experiencing a time warp
I had a gym teacher who advocated for a unusual form of farmers walk, he uses a heavy dumbbell on his lower abs with a slightly bent arm, and walk up and down with straightened back, tight glutes in slight control swinging motion side to side with the heavy load. According to him this is a farmers walk for training obliques and strength what would the professional opinion be from yourself?
You hit all these weekly and you will become a beast, no matter your strength and intensity levels at start. The only thing I would add is power clean and press 1 2 times per week. Great video overall, this is an excellent training regimen and also will burn a ton of fat due to the compound movements.
This is only good for a 4 week progressive overload training plan. If you do this for longer your gains will slow without incorporating new movements or switching to an isolation month.
Awesome, I do all of these a lot. In 8 months my form and gains are on point, consistency is key!
Cheers for the Video clip! Excuse me for butting in, I am interested in your thoughts. Have you heard the talk about Parlandealey Muscle Expansion Process (just google it)? It is a smashing one off product for learning how to build muscle faster minus the normal expense. Ive heard some extraordinary things about it and my mate finally got astronomical results with it.
Back in the day, men didn’t have to go to a gym to do “farmer’s walks”, because we just did that during our regular work day.
Glad to see you’re listening to good music while you workout ( Alice in Chains)
My favorite version:
Deadlift
Bench Press
Chin up
Shoulder Press
You can add or change….. dumbbell rows, dips, side raises, squats
2 sets 15-20 reps
Growing like never before!
Stop doing 10 x 10,5×5, 4×8…..
HFT, high reps, low volume, is the key
2 sets, 15-20 reps, three times a week, full body, four exercises!
This is the first time I’m commenting on one of your videos. I just did a workout consisting of a 5/3/1 squat day followed by your beginner Whole Body Day 1 programme on the app. After one round I was battered and the half burpees in particular are a killer! I underestimated the difficulty of the technique involved with the movements because you make it look SO EASY. MY respect for you just sky rocketed bro, you are a monster! I’m motivated to improve and hope you never stop rolling out the content. Massive respect all the way from London. Peace.
Great to see your video get so many views and comments. Remember finding this on YouTube when it first come out. Your a great coach��
In order: 3 sets, 10 reps
1. Press ups with diamond press ups (preferred compound for triceps)
2. Deadlift
3. Bent over row
4. Squat
5. Military press
6. Plank: 3 sets, 30 seconds
7. Chin ups (preferred compound for biceps)
Keep doing squats like that, you are going to injure your knees. Terrible form.
That was 8 exercises. Is it best to do all 8 one time then go back 2 more times like a circuit workout or just knock all 3 sets for each exercise all at once with more rest in between?
How many reps and the weight that I need to do? lightweight or heavyweight? Thanks:D
I get more satisfaction by lifting weights than doing calisthenics.
my chest hurts just seeing you using a smith machine….i think i’m having an aneurysm
Hey!:)
Really good explaining of how to building muscle mass.
How important is it to do the exercises in the sequence you do it?
They laughed when I told them I was gonna lose fat with just implementing Custokebon Secrets, but after I showed them great results after I used it they’re begging me to tell them about it. Of course I won’t let them know the details about this diet plan, haha
Ha, as a beginner, I don’t think I could manage to do half of these yet:O
Can i go in the gym and just do these 6 everytime? Says 4x a week
Why are you nodding your head so far forward when it has already cleared the bar? This should be retitled to What Not to Do!
2:51 I can’t understand what that workout is called in trying to write it down
Is it true a bench press with dumbbells is better for you compared to using a barbell? I think I’ve seen that the barbell being straight forces you to lift in an unnatural position.
Can we just do these exercise…3times a week…Without any other isolation exercise….Will it be helpful for intermediates
Great stuff I also recommend farmers carry as a full body exercise
new sub and i first glance I thought you was Daequan Loco the fortnite player
Not starting a war-discussion here but that 3rd exercise is really bad for your spine man. Gaining muscle is one thing, spine surgery is another… Might wanna consider that.
Can you do 4 times compound exercise a week, 2 times isolation a week and 1 day rest?
It’s funny because he had the most successful fitness channel, getting milions of views and he is recommending the smiths machine? lol
Hey Garry:
These 5 compound exercise is this the one you use to build your big muscle.? These 5 exercise is it enough to grow my muscle?
Thank you,
Sherwin
why are his reps so fast man dang? lol what happened to the 2 and 4 counts?
so if your already over weight is this all a great workout to lose weight and put on muscle mass?
these exercises r best for weight gain but shld b followed twice in a week if u r on advance level nd thrice if intermediate level
Wow… 86k to 1mil subscribers its amazing. Congratulation chris and your entire team.
That’s what I’m looking for thanks for the video and yh I subscribe your Chanel also