The 12 Best Compound Exercises (Train Efficiently)

 

Top 6 Compound Exercises for Total Body MASS

Video taken from the channel: musclemonsters


 

The ONLY 7 Exercises You Need for Mass

Video taken from the channel: musclemonsters


 

The Fastest Way to Get Stronger (WORKS EVERY TIME!)

Video taken from the channel: ATHLEAN-X™


 

The ONLY 7 Exercises Men Need To Build Muscle

Video taken from the channel: Gravity Transformation Fat Loss Experts


 

BETTER RESULTS With Compound Exercises?

Video taken from the channel: THENX


 

Compound exercises The only 7 exercises you need

Video taken from the channel: Brix Fitness


 

The PERFECT Workout to Lose Weight (Sets and Reps Included)

Video taken from the channel: ATHLEAN-X™


 

Top 6 Compound Exercises for Total Body MASS

Video taken from the channel: musclemonsters


 

BETTER RESULTS With Compound Exercises?

Video taken from the channel: THENX


 

The ONLY 7 Exercises You Need for Mass

Video taken from the channel: musclemonsters


 

The Fastest Way to Get Stronger (WORKS EVERY TIME!)

Video taken from the channel: ATHLEAN-X™


 

The ONLY 7 Exercises Men Need To Build Muscle

Video taken from the channel: Gravity Transformation Fat Loss Experts


 

Compound exercises The only 7 exercises you need

Video taken from the channel: Brix Fitness


 

The PERFECT Workout to Lose Weight (Sets and Reps Included)

Video taken from the channel: ATHLEAN-X™


Muscles trained with the benchpress: Pectoral Triceps Deltoids Rhomboid (Back muscles) Abs Pretty much every muscle in your upper-body. Generally, the more complex a body part, the easier it is to work with compound lifts. On the other hand, simpler body parts, like calves and biceps, are stressed best with isolation exercises. Here, we offer you a guide to making every body-part routine a team effort.

COMPOUND BASICS. A compound exercise engages more than one body part. Deadlifts are the exercise that will train most of your muscles. Reps and Sets. Do 3 or 4 sets and a rep range from 10 down to 6 reps.

To many, leg day is a science. When you want to use our best compound exercises to get shredded and to cut body fa. 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.

“Combination exercises give you more bang for your workout buck—working double the “It also can make your routine more efficient and cut your time in the gym in half.” Do 10 to 12. 12 No-Equipment Exercises Top Trainers Swear By. Compound movements are exercises that engage more than one makeup looks, skin-care advice, the best beauty products and tips, trends, and. Experts agree that not all exercises are created equal.

Some are simply more efficient than others, whether they target multiple muscle groups, are suitable for a wide variety of fitness levels. While isolation exercises are great if you’re wanting to target and see progress on a particular part of your body, there’s no doubting that compound exercises are more efficient, particularly since you’ve only got 45 – 60 minutes to make the most of the gym. Both exercises are great.

WINNER – BENT OVER BARBELL ROW. So there you have it! Get your butt in the gym and start training! And get excited about your best gains ever! If you want to share, or have any questions, I’ll be happy to help you below in the comments section.

Train With Intensity! Mark. Reference: [1] ACE Study Reveals Best. Mark Allen’s 12 Best Strength Exercises. Mark Allen’s 12 Best Strength Exercises.

By Mark Allen; I have boiled the program down to what I consider the 12 key exercises to develop overall body fitness for a triathlete. The workout is done twice a week throughout the year, and each session takes about 45 minutes. (2 x 12) Note: To.

List of related literature:

These exercises are prescribed for 3 d per week on nonconsecutive days.

“Clinical Exercise Physiology” by Jonathan K. Ehrman, Paul M. Gordon, Paul S. Visich, Steven Keteyian
from Clinical Exercise Physiology
by Jonathan K. Ehrman, Paul M. Gordon, et. al.
Human Kinetics, 2009

In general, it has been recommended that children and adolescents strength train 2 or 3 days per week on nonconsecutive days and perform one to three sets of 6 to 15 repetitions on 8 to 12 exercises that focus on the upper body, lower body, and midsection.

“Encyclopedia of Sports Medicine” by Lyle J. Micheli, M.D.
from Encyclopedia of Sports Medicine
by Lyle J. Micheli, M.D.
SAGE Publications, 2010

These five exercises are the best ofthe best.

“Runner's World Complete Book of Running: Everything You Need to Run for Weight Loss, Fitness, and Competition” by Amby Burfoot
from Runner’s World Complete Book of Running: Everything You Need to Run for Weight Loss, Fitness, and Competition
by Amby Burfoot
Rodale Books, 2009

Some will go so far as to say that other exercises are not even necessary because the few compound exercises engage the entire body and do so in effective ways.

“Vegan Bodybuilding and Fitness” by Robert Cheeke
from Vegan Bodybuilding and Fitness
by Robert Cheeke
Book Publishing Company, 2011

For the athlete, these exercises can be an indispensable tool.

“A Tooth from the Tiger's Mouth: How to Treat Your Injuries with Powerful Healing Secrets of the Great Chinese Warrior” by Tom Bisio
from A Tooth from the Tiger’s Mouth: How to Treat Your Injuries with Powerful Healing Secrets of the Great Chinese Warrior
by Tom Bisio
Atria Books, 2009

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

[email protected]

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282 comments

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  • Hey I just want to say your video is very very too much good enough �� I hit the subscription button from the first video I see on your channel! It’s the first time I do that! ��

  • 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.

  • Awesome video! I only do the following lifts:

    Dumbbell and Barbell Presses
    Dumbbell and Barbell Rows
    Squatsback and front
    DeadliftsConventional, sumo, Romanian, stiff legged
    Cleanspower and hang
    Pulls Ups
    OHP
    Push Ups
    Dips
    Snatches

  • 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

  • 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 =)

  • Dude, i appreciate your content, you are legit and a great coach. But no way in hell can a fat or outta shape guy do those 10 rounds of push&pull + moutain climbers.

  • I think you get more benefit than a cut and dry 30 seconds on and 30 off. cutting the k cal output just to the duration of the exercise. Your heart dont rest, it catches up, all the while working. So you are in my opinion getting a lot closer to the full k cal burn, I think Jeff was being conservative on the statements here. Great Vid.

  • 0:40 *(guy in the blue at squat rack)
    Gosh these 10s are killing me
    0:42 *(narrator casually picks up what looks like 135lbs and curls)
    0:43 *(guy in the blue at squat rack)
    So you really just gonna curl all that weight huh? Man you are something else
    LMAOOOOOOOO

  • By the end of the video, I lost it all, the sequence, what to do on which day.. Please provide the sequence in a gettable way so that amateurs can undrstand, tq

  • Stationary bike moderate effort helped me burn 5 kilos in 4 weeks. I cycle 30 minutes daily. I am also eating fried chicken once in 2 weeks, rice twice a week. I started from 94.4 kilos obese and now standing 89.7. Of course, green tea is a regular friend mix with lemon and ginger. Once I reach 85 kg then I will focus on building muscles.

  • Hi Jeff, Im about to start your awesome workout! The problem is: Ive gone through a phase of being sick, thus I lost a lot of muscle mass and tissue, and I dont think Id be able to use a lot of weight on each of the power exercises such as barbells and press ect. I really am afraid of getting injured. What are you suggesting me to start with weight wise? Thanks a lottt ❤

  • This still surprise me, how a lot of people are not aware about Custokebon Secrets, despite the fact that many people get great result with it. Thanks to my friend who told me about Custokebon Secrets, I have lost lots of weight with it without starving myself.

  • How are the pushups falling into LEG DAY?

    Also…if you wanna lose weight
    Its coz your fat
    And if ya fat
    Your heavy
    You wont wanna be doing lunges or skipping if your a heavy fatty are ya? ����‍♂️

  • 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

  • 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

  • I don’t attempt pull ups because of embarrassment… I been back in the gym for close to 2 months now. Been on and off all my life since highschool. I’m 25 now and I’m getting strong af. Yet I don’t attempt pull ups because I want to be able to do them without weighted help

  • hi jeff, i recommend gramarly to you, it helps you be able to not talk about a simple thing for 10 minutes.
    just say the damn sets and reps!!!

  • I’ve been doing this for two weeks and already lost half an inch from my waist line and no longer have knee pain due to strengthening the muscles around it, had that injury for over a year! Also I’ve found it possible to do the 10 sets at 70-80% max 1rp. Granted I’m lifting smaller amounts compared to some people maybe but I did calculate it at 70% not just guess it and it worked fine for me. Loving it, thanks Jeff �� (It’s now been a month or so and 2 inches gone from my waist, definition now showing on my chest and arms) Couldn’t be happier! Ignore the haters saying Jeffs wrong, Jeffs a legend and he gives so much for FREE! People seem to forget that.

  • ATHLEAN-X is literally the Best Weight Loss vlog. I’m also gratefull i found @t,it help me a lot to lose weight. Hope this method to help others too.
    @t

  • Great Jeff! I learned a lot from your videos. I did workout every day, since April 02, 2020. Now on August 02, 2020, I lost almost 40 lbs in 4 months!!! Please check: https://youtu.be/5urcknbrZS8

  • 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.

  • I think you get more benefit than a cut and dry 30 seconds on and 30 off. cutting the k cal output just to the duration of the exercise. Your heart dont rest, it catches up, all the while working. So you are in my opinion getting a lot closer to the full k cal burn, I think Jeff was being conservative on the statements here. Great Vid.

  • I really doubt you can do 10×10 with the same weight @ 80% of 1RM.
    I can do 3 Sets and have to lower it for the rest. But I’m just working through all 10 sets with muscle failure each set, so I guess this is what he means anyway.
    Even German Volume Training is 90sec pause and 60% of 1RM.
    But it would be nice if Jeff explains how he has meant it…

  • Hi good day. I started this workout recently. It is super hard! Have a quick questionwe are doing all ten sets of the resistance exercise before moving onto the other two that we alternate right? ( As opposed to alternating all three exercises?) Thanks for the clarification

  • I can’t seem to do the db pushup rows bec my dumbells are all round and they keep rolling away in the middle of the workout. Esp while doing the rows. Any tips or alternatives that’d might help?

  • GM Jeff! I watch your videos religiously. I have learned the basics of proper form to safely execute any workout and how to maximize each set. I do watch one other you tuber, but working out safely and effectively comes from your videos. You have a wealth of information that really helps you not only to make the right decision in terms of eating clean, but to also workout effectively. After losing weight I wanted to change out workout routines so I began following your Perfect home workout and was able to complete max sets. It killed me. Thank you for all you do. Every video you make has had an impact on me and how I developed my understanding of making it a lifestyle.

  • Does Custokebon Secrets (just google it) help me lost crazy amounts of fat? I notice a lot of people keep on talking about this popular lose weight secrets.

  • Hello ladies & gentlemen..
    I have question, can I replace the barbell with dumbbells for all the exercises, because I train at my home, and I only get a pair of dumbbells, thanx in advance

  • People also need to realize that resistance training as with weights that the calorie burn continues throughout the days following as the body will use up calories to repair the muscle. You’ll actually be burning even while at rest.

  • Hi that’s great but if your at home in a lock down how do I do some of these with resistance bands some are self explanatory like squats. But dumb bell press ��not so sure with a resistance band?
    Can you do a video explaining how to get the same work out with bands over a week please.!!!!

  • Does Custokebon Secrets really help to lost a lot of weight? I have read numerous good stuff about this popular weight loss diet plan.

  • Any one tried the Custokebon Secrets (look on google search engine)? I have noticed several amazing things about this popular diet plan program.

  • I’m overall strong but my core is the weakest thing on my body and it shows when I get fatigued and lose explosiveness during a basketball game

  • Dois this for 30 days. + Thursday and Tuesday i am doing little cardio + abs
    +Not eating TOO MUCH, just what I need
    Ill edit everyday
    I am 15 years old
    DAY 1 ✅ I haven’t seen much development yet. JUST KIDDING haha
    DAY 2 ✅ Motivation is high, let’s go.
    DAY 3 ✅ Almost died haha got it
    DAY 4 ✅ Easy lets do it
    DAY 5 ✅ Easy
    DAY 6 ✅ Core day super easy
    DAY 7 ✅ nothing to do Haha rest day
    DAY 8 ✅ Got it, I see some differences in my abs, not too much
    DAY 9 ✅ Lets get it
    DAY 10✅ LEG DAY OMFG, RENEGADE ROWS WITH PUSH UP IS IMPOSSIBLE, my shoulders CRU
    DAY 11✅
    DAY 12✅
    DAY 13✅
    DAY 14✅ Rest day
    DAY 15✅ I see difference yes, more 15 days and I think ill already be satisfied
    DAY 16✅
    DAY 17✅
    DAY 18✅
    DAY 19 ✅
    DAY 20✅
    DAY 21✅
    DAY 22✅
    DAY 23✅
    DAY 24✅
    DAY 25✅
    DAY 26✅
    DAY 27✅
    DAY 28✅ Im looking way better

  • Skip to 5.10

    Bench/horizontal push
    Overhead/vertical push
    Rows/ horizontal pull
    Lat Pull/ vertical pull
    Squat/ legs push
    Deadlift/legs pull

  • In order to maintain pliability and mobility. How often should one foam roll? Also just bought my 1st workout program Max Size. Loving it so far, just finished week 1!

  • 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 =)

  • 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.

  • 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

  • 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.

  • 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%��

  • 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?

  • My friend laughed when I told them I was planning to lose weight with just implementing Custokebon Secrets, but after I showed these people awesome results after I used it they’re begging me to tell them about it. Of course I won’t let them know the detail about this diet plan, haha

  • 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

  • Me:
    Variationsbarbell, dumbbell, calisthenics, and bands. Pulleys are good too but dont have

    Incline/flat bench
    Rows
    Squat
    Deadlift
    Yoke walk
    Muscle ups

    Injury prevention-
    Face pulls
    Weighted hip thrust for the booty.
    Theraband for golfers elbow and tennis elbow.

    What else I would add.
    Slam ball throws
    Doing those wavy rope things
    Split wood
    Box jumps
    Long jumps
    Swimming
    Sprints on grass.

  • Need a few fat burning exercises that don’t require putting weight on feet or elbows. I know that is a challenge. I use to walk, jog, do squats, jump rope, lift light weights, none of which I’m able to do now d/t plantar fascitis and swollen elbow joints after injury. Thanks for any suggestions!

  • 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.

  • 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.

  • I only have access to limited equipment. I have 147.5kg Olympic weights, 20kg bar, half power rack with chin up bar and one 12.5kg dumbell( can add more weight if i sandwich an Olympic plate or 2). My standard workouts consist of, bench press, squats, cable rows and pulldowns, bent over rows, overhead presses, light dumbell work due to only having one. And accesory work like curls, triceps pull-downs, setups and press ups.. all rotated on a 5 day split, i also use the treadmill for 20mins after a workout… what am I missing to improve my workouts?

  • I can’t seem to do the db pushup rows bec my dumbells are all round and they keep rolling away in the middle of the workout. Esp while doing the rows. Any tips or alternatives that’d might help?

  • 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.

  • NOTIFICATION SQUAD GIVEAWAY Alright guys, I’m giving away a complete 30 Day Workout program to 100 lucky clickers within the first hour this video is published! Remember, this is NOT THE FIRST 100, but those randomly selected within the first hour the video is published. Click the link to see if you’ve won. No strings attached! 
    https://giveaway.athleanx.com/ytg/perfect-lose-weight

    If you don’t win, no worries. Just be sure you have your notifications turned on so you can get to my next video quickly and try again. Good luck and thanks for being a loyal subscriber…

  • 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)

  • 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.

  • Too much emphasis put on ego lifting… bodybuilding is about fatiguing the muscle not lifting the weight! Moving heavy weights and not showing any muscle doesn’t make any sense… it makes you a weight lifter… I’m not a weightlifter!

  • 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.

  • Great Jeff! I learned a lot from your videos. I did workout every day, since April 02, 2020. Now on August 02, 2020, I lost almost 40 lbs in 4 months!!! Please check: https://youtu.be/5urcknbrZS8

  • Hello ladies & gentlemen..
    I have question, can I replace the barbell with dumbbells for all the exercises, because I train at my home, and I only get a pair of dumbbells, thanx in advance

  • Should I do all these exercises when I workout? Or split them into two days? Should one day be all push exercises and one day all pull?

  • THERE IS A PUMP AT THE BASE OF THE SPINE AND AT THE TOP. COMPOUND MOVEMENTS ENGAGE THIS TO PRODUCE LIFE FORCE ENERGY. ISOLATED LIFTING IS COMPLETELY POINTLESS. COMPOUND MOVEMENTS ARE LIFE.

  • Too much emphasis put on ego lifting… bodybuilding is about fatiguing the muscle not lifting the weight! Moving heavy weights and not showing any muscle doesn’t make any sense… it makes you a weight lifter… I’m not a weightlifter!

  • Hey I just want to say your video is very very too much good enough �� I hit the subscription button from the first video I see on your channel! It’s the first time I do that! ��

  • I have a busted foot and cant put any wieght on it at the moment. I’m trying to lose wieght I’m working on my nutrition but I’m also lifting weights do you have any tips?

  • Yeah, I too am guilty of jumping from diet plan to others as well, I do believe that I must have tried every weight loss system that was available, but eventually not one of them made it easier for me to shed and keep the weight off. I ended up trying for the very last time with the Custokebon Secrets because my friend who told me great things about it and so far to date I’ve effectively dropped 15 lbs within 3 weeks!

  • 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.

  • 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

  • Hi Jeff, Im about to start your awesome workout! The problem is: Ive gone through a phase of being sick, thus I lost a lot of muscle mass and tissue, and I dont think Id be able to use a lot of weight on each of the power exercises such as barbells and press ect. I really am afraid of getting injured. What are you suggesting me to start with weight wise? Thanks a lottt ❤

  • 0:40 *(guy in the blue at squat rack)
    Gosh these 10s are killing me
    0:42 *(narrator casually picks up what looks like 135lbs and curls)
    0:43 *(guy in the blue at squat rack)
    So you really just gonna curl all that weight huh? Man you are something else
    LMAOOOOOOOO

  • 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’m overall strong but my core is the weakest thing on my body and it shows when I get fatigued and lose explosiveness during a basketball game

  • 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.

  • Dude, i appreciate your content, you are legit and a great coach. But no way in hell can a fat or outta shape guy do those 10 rounds of push&pull + moutain climbers.

  • You did not list 6 “Exercises” like the title says. You just listed 6 movement types. The title is inconsistent with the content.

  • Skip to 5.10

    Bench/horizontal push
    Overhead/vertical push
    Rows/ horizontal pull
    Lat Pull/ vertical pull
    Squat/ legs push
    Deadlift/legs pull

  • I think you focus to much on strength. Not that strength and hypertrophy aren’t linked but I’m bigger and leaner than you and I can probably lift half the amount as you can, I never focus on strength.

  • So I see bench press, overhead press, barbell row, weighted chin up, squat and deadlift being suggested. What about core/abs? Will these also hit the midsection?

  • My muscle makeup is all ducked up. Left chest is weaker than the right. Left bicep weaker than right. Right leg weaker than left ��‍♂️

  • I do a Push, Pull, Leg split with body weight Mon, Wed, Fri. I get my core lifts in, burnout with negatives, then work on my mind-muscle connection and do corrective exercises with bands. I never miss these days, and just use a weighted vest, some trx style rings, and bands so I can get the workout in anywhere I travel.

    If I’m feeling it on off days, I’ll hit the gym and focus on compound barbell/dumbbell lifts for power and burn out aesthetic muscles afterwards. I’ll do whatever muscle group has at least a two day rest period. Then I wrap those workouts up with hiit training once or twice per week.

  • Yeah, I too am guilty of jumping from diet plan to others as well, I do believe that I must have tried every weight loss system that was available, but eventually not one of them made it easier for me to shed and keep the weight off. I ended up trying for the very last time with the Custokebon Secrets because my friend who told me great things about it and so far to date I’ve effectively dropped 15 lbs within 3 weeks!

  • 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. What are the “6” exercises??? Pushing movements? Then there are a ton of pushing movements. Pulling movements? Lifting movements? Got that. Just name the six best top ultimate supreme compound exercises as state within your posting’s title. Try doing another video regarding the ultimate six. Thanks.

  • Dois this for 30 days. + Thursday and Tuesday i am doing little cardio + abs
    +Not eating TOO MUCH, just what I need
    Ill edit everyday
    I am 15 years old
    DAY 1 ✅ I haven’t seen much development yet. JUST KIDDING haha
    DAY 2 ✅ Motivation is high, let’s go.
    DAY 3 ✅ Almost died haha got it
    DAY 4 ✅ Easy lets do it
    DAY 5 ✅ Easy
    DAY 6 ✅ Core day super easy
    DAY 7 ✅ nothing to do Haha rest day
    DAY 8 ✅ Got it, I see some differences in my abs, not too much
    DAY 9 ✅ Lets get it
    DAY 10✅ LEG DAY OMFG, RENEGADE ROWS WITH PUSH UP IS IMPOSSIBLE, my shoulders CRU
    DAY 11✅
    DAY 12✅
    DAY 13✅
    DAY 14✅ Rest day
    DAY 15✅ I see difference yes, more 15 days and I think ill already be satisfied
    DAY 16✅
    DAY 17✅
    DAY 18✅
    DAY 19 ✅
    DAY 20✅
    DAY 21✅
    DAY 22✅
    DAY 23✅
    DAY 24✅
    DAY 25✅
    DAY 26✅
    DAY 27✅
    DAY 28✅ Im looking way better

  • 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.

  • Has anyone tried Custokebon Secrets? (do a search on google) We have noticed many amazing things about this popular fat burn diet plan.

  • The best diet exercise program I ever did was 3 plus months (15 weeks) on Parris Island I went at 19 weighing a solid muscular 198 I graduated 154 3 months later 3 squares a day we ran 6 days a week once we hit 3 miles within the first 2 weeks we never ran shorter than that unless we we doing wind sprints 0400 reveille on the street before 0500 in the rack by 2030 Ate bread meat cheese eggs salad veggies fruit water milk or juice NO soda no coffee no ice cream or cakes..I remember even with” 3 squares a day” we NEVER got to finish a meal we were always chased out of the chow hall I was always hungry hit the rack every night with a churning in your gut woke up starving

  • 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?

  • Have to be careful with Farmers walk. I’d say if walking back and forth put the weights down turn 180 degrees then pick them up. Turning 180 degrees while holding the weights you may be pivoting on one foot and that could strain something in your foot

  • 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?

  • 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

  • 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.

  • 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.

  • 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.

  • You’ve mentioned in different videos about how high-impact exercises could be harmful to people who are heavy/overweight. Reason I’m bringing this up is because I have tried jump rope at a moderate rate and ended up being extremely sore right at the arch of my foot, to the point where it would start to hurt I did any sort of leg exercise.

    My question being, is that normal? Should I still incorporate the jump rope in my weekly exercise routines? Will I adapt to it?

  • I have a busted foot and cant put any wieght on it at the moment. I’m trying to lose wieght I’m working on my nutrition but I’m also lifting weights do you have any tips?

  • 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.

  • 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.

  • 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?

  • This guy is the best on the internet, he just talks so much sense amongst the rubbish that’s out there. Also I think the single best exercise for anyone without weights etc is the burpee.

  • Hi good day. I started this workout recently. It is super hard! Have a quick questionwe are doing all ten sets of the resistance exercise before moving onto the other two that we alternate right? ( As opposed to alternating all three exercises?) Thanks for the clarification

  • 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

  • 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.

  • 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!

  • 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.

  • 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

  • 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?

  • Hey Jeff thank you so much for all your information that you give.
    Question I don’t work out I’m overweight but I want to feel and look great. I recently got a gym membership to start, what do you recommend?

  • When you type in ‘strength training for beginners’ and YouTube gives you this as a result ����‍♀️ I don’t even understand half of the things that are being said, I just wanna be a skinny bitch �� Diet just isn’t working for me and my BMR is too low because of low cal diets, I need to build some muscle and lose some fat ��

  • This still surprise me, how a lot of people are not aware about Custokebon Secrets, despite the fact that many people get great result with it. Thanks to my friend who told me about Custokebon Secrets, I have lost lots of weight with it without starving myself.

  • Does Custokebon Secrets (just google it) help me lost crazy amounts of fat? I notice a lot of people keep on talking about this popular lose weight secrets.

  • Need a few fat burning exercises that don’t require putting weight on feet or elbows. I know that is a challenge. I use to walk, jog, do squats, jump rope, lift light weights, none of which I’m able to do now d/t plantar fascitis and swollen elbow joints after injury. Thanks for any suggestions!

  • I feel I need to do this in progression to truly finish it. This looks as if I will die before I finish lol. But definitely going to give it the whole try. I might post an 8 week progression routine for others to follow since this whole thing seems quite intimidating.

  • NOTIFICATION SQUAD GIVEAWAY Alright guys, I’m giving away a complete 30 Day Workout program to 100 lucky clickers within the first hour this video is published! Remember, this is NOT THE FIRST 100, but those randomly selected within the first hour the video is published. Click the link to see if you’ve won. No strings attached! 
    https://giveaway.athleanx.com/ytg/how-to-get-strong

    If you don’t win, no worries. Just be sure you have your notifications turned on so you can get to my next video quickly and try again. Good luck and thanks for being a loyal subscriber…

  • 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.

  • 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.

  • 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.”

  • 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

  • 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

  • I’m having trouble keeping my front delts from doing most of the work during bench (flat). I’m only getting doms in the upper 1/3 of my pecs. Any advice?

  • 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

  • Hey Jeff thank you so much for all your information that you give.
    Question I don’t work out I’m overweight but I want to feel and look great. I recently got a gym membership to start, what do you recommend?

  • Please share a link to the pdf format of your book. That way no one would need to pay any shipping fee and you have already made it free…… #graymatters

  • Has anyone tried Custokebon Secrets? (do a search on google) We have noticed many amazing things about this popular fat burn diet plan.

  • I’ve been doing this for three months along with the 6 min fat burner workout Tuesday and Thursday. Currently down 42 lbs. Just have to stick with it guys.

  • Can I do a full body three times per week with all the basic compound movements or is it overtraining?
    -Bench press 3×5
    -Ohp 3×5
    -Row 3×5
    -Squat 3×5
    -Deadlift 3×5
    -Chin ups 3×5
    -Dips 3×5

  • hi jeff, i am 25 years old,i was doing weighted pullups with 25 kg weight on my waiste.
    a doctor was there in the gym. he told me that the foerce of the weights on the belt can effect your urinary
    nerves on your waiste. so you should not do it. is it correct

  • 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

  • Why stop the deadlift at your shins, let that shit hit the ground to show everyone your alpha asf and that you have a huge roided COCK!

  • That’s me right now lol
    Age:29
    Bench:275 5×5
    Squat: 3805×5
    Deadlift: 450 1×5
    Overhead press: 165 5×5
    Barbell row: 235lbs
    But I do not feel athletic at all. Fml i gotta start doing what Jeff says lol

  • Great video. I’m a typical ectomorph, tall, slim. This advice is excellent. I’m not interested in muscle building. I want overall strength and endurance. The by product of these exercises is that you’ll build muscle plus strength.

  • 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

  • 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.

  • If you insist on doing squats, do it without weights. I don’t get the need for squats or see why they are essential. Do men really want Barry Sander’s thigh muscles? So that your jeans won’t fit? Do burpees or squat cardio. That way you won’t risk blowing out knees and more importantly your spine. Squats are just a dangerous exercise. Not to mention you need a whole giant piece of equipment to do squats if you have a home gym.

  • Awesome video! I only do the following lifts:

    Dumbbell and Barbell Presses
    Dumbbell and Barbell Rows
    Squatsback and front
    DeadliftsConventional, sumo, Romanian, stiff legged
    Cleanspower and hang
    Pulls Ups
    OHP
    Push Ups
    Dips
    Snatches

  • What the best weight to start weight training I am 175 now should I keep cutting weight to get to lower BMI I am 5,11” and 75 pound
    Little help

  • As expert, I do think Custokebon Secrets can be great way to lost a ton of weight. Why don’t you give it a chance? maybe it will work for you too.

  • I need a workout routine for people that work proletarian jobs. For strength and mass that doesnt degragate my endurance and allows my body to heal

  • 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 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

  • Why stop the deadlift at your shins, let that shit hit the ground to show everyone your alpha asf and that you have a huge roided COCK!

  • Thank you for coming up with this program! I don’t have these equipment at home (barbells, kettle bells) esp gyms are closed. Any good substitutes for those who are doing home workouts?

  • Not sure if you ever said anything before but I’ve seen it in more than 1 vid and it draws my attention each time…..what’s in your mouth?

  • My fat burning workout is a superset of 5 squats, 5 bench press, 5 deadlifts. Rest 30 seconds. 5 sets, finished by burpees paired with thrusters for 20 seconds 3 sets

  • I have a question, these exercises also aim to build muscle, so don’t we have to be on calorific surplus for this workout? I don’t get it, if you’re calorific deficit the muscles won’t recover, right?

  • There is so much rubbish on youtube when it comes to loosing weight or building muscle, its never clear, its click bait or just confusing. This is the ONLY channel i have confidence in. Thanks.

  • 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.

  • Thank you for coming up with this program! I don’t have these equipment at home (barbells, kettle bells) esp gyms are closed. Any good substitutes for those who are doing home workouts?

  • There is so much rubbish on youtube when it comes to loosing weight or building muscle, its never clear, its click bait or just confusing. This is the ONLY channel i have confidence in. Thanks.

  • Great video. I’m a typical ectomorph, tall, slim. This advice is excellent. I’m not interested in muscle building. I want overall strength and endurance. The by product of these exercises is that you’ll build muscle plus strength.

  • You did not list 6 “Exercises” like the title says. You just listed 6 movement types. The title is inconsistent with the content.

  • 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?

  • As an amateur sportsman i say the best exercise is compaund based trainings supported by isolated moves. And if you can lift a weight more than 8 times you should lift heavier. I said them according to my experiences. I have worked for approximately 4 months and i have good outputs. Sorry for my bad English btw.

  • 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?

  • GM Jeff! I watch your videos religiously. I have learned the basics of proper form to safely execute any workout and how to maximize each set. I do watch one other you tuber, but working out safely and effectively comes from your videos. You have a wealth of information that really helps you not only to make the right decision in terms of eating clean, but to also workout effectively. After losing weight I wanted to change out workout routines so I began following your Perfect home workout and was able to complete max sets. It killed me. Thank you for all you do. Every video you make has had an impact on me and how I developed my understanding of making it a lifestyle.

  • What the best weight to start weight training I am 175 now should I keep cutting weight to get to lower BMI I am 5,11” and 75 pound
    Little help

  • OK. What are the “6” exercises??? Pushing movements? Then there are a ton of pushing movements. Pulling movements? Lifting movements? Got that. Just name the six best top ultimate supreme compound exercises as state within your posting’s title. Try doing another video regarding the ultimate six. Thanks.

  • 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?

  • So do I do those “supporting” or balancing exercises on the same days as my main exercises like deadlift etc? Or do I take a day off my normal program to do just those…

  • hi jeff, i recommend gramarly to you, it helps you be able to not talk about a simple thing for 10 minutes.
    just say the damn sets and reps!!!

  • Not sure if you ever said anything before but I’ve seen it in more than 1 vid and it draws my attention each time…..what’s in your mouth?

  • When Jeff said 2 with ���� he means hell, So I knew now where did he get perfect muscle and knowledge, Jeff coach the devil himself. Better get lean before goin to hell….

  • I feel I need to do this in progression to truly finish it. This looks as if I will die before I finish lol. But definitely going to give it the whole try. I might post an 8 week progression routine for others to follow since this whole thing seems quite intimidating.

  • 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.

  • Have to be careful with Farmers walk. I’d say if walking back and forth put the weights down turn 180 degrees then pick them up. Turning 180 degrees while holding the weights you may be pivoting on one foot and that could strain something in your foot

  • 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

  • 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.

  • In order to maintain pliability and mobility. How often should one foam roll? Also just bought my 1st workout program Max Size. Loving it so far, just finished week 1!

  • I’ve been doing this for two weeks and already lost half an inch from my waist line and no longer have knee pain due to strengthening the muscles around it, had that injury for over a year! Also I’ve found it possible to do the 10 sets at 70-80% max 1rp. Granted I’m lifting smaller amounts compared to some people maybe but I did calculate it at 70% not just guess it and it worked fine for me. Loving it, thanks Jeff �� (It’s now been a month or so and 2 inches gone from my waist, definition now showing on my chest and arms) Couldn’t be happier! Ignore the haters saying Jeffs wrong, Jeffs a legend and he gives so much for FREE! People seem to forget that.

  • 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.

  • 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?

  • Might be a stupid question, but does this workout work for both men and women? I am new to weightlifting and don’t want to be doing the wrong exercises.

  • Does it matter if it’s flat or incline on the chest I’d prefer to stick with one.

    Also how do I split it over 5 days?

    And can I do hiit after each day

  • When you type in ‘strength training for beginners’ and YouTube gives you this as a result ����‍♀️ I don’t even understand half of the things that are being said, I just wanna be a skinny bitch �� Diet just isn’t working for me and my BMR is too low because of low cal diets, I need to build some muscle and lose some fat ��

  • So I see bench press, overhead press, barbell row, weighted chin up, squat and deadlift being suggested. What about core/abs? Will these also hit the midsection?

  • 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.

  • Stationary bike moderate effort helped me burn 5 kilos in 4 weeks. I cycle 30 minutes daily. I am also eating fried chicken once in 2 weeks, rice twice a week. I started from 94.4 kilos obese and now standing 89.7. Of course, green tea is a regular friend mix with lemon and ginger. Once I reach 85 kg then I will focus on building muscles.

  • I’m having trouble keeping my front delts from doing most of the work during bench (flat). I’m only getting doms in the upper 1/3 of my pecs. Any advice?

  • WRONG! Your years of training have little to do with your level as a trainee. Beginners progress in an exercise from workout to workout, Intermediates progress from week to week, and Advanced trainees progress from month to month.

  • 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.

  • First of all thank you very much for taking your time and effort to make this video and making it available for everyone free…
    My question is, will this be suitable for an absolute beginner? If so with how many reps and sets should I start with for each exercise?
    Thanks again…

  • Ya but don’t stick to these exercises for a longtime… Every exercise schedule is good for sometime. Keep changing it for better results and stick to diet cuz diet is more important than the exercise.

  • 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.

  • Legend has it Jeff was Thanos’ strength coach thus the reason why the big ol’ purple guy started to develop this whole “balance in the universe” philosophy

  • THERE IS A PUMP AT THE BASE OF THE SPINE AND AT THE TOP. COMPOUND MOVEMENTS ENGAGE THIS TO PRODUCE LIFE FORCE ENERGY. ISOLATED LIFTING IS COMPLETELY POINTLESS. COMPOUND MOVEMENTS ARE LIFE.

  • If you insist on doing squats, do it without weights. I don’t get the need for squats or see why they are essential. Do men really want Barry Sander’s thigh muscles? So that your jeans won’t fit? Do burpees or squat cardio. That way you won’t risk blowing out knees and more importantly your spine. Squats are just a dangerous exercise. Not to mention you need a whole giant piece of equipment to do squats if you have a home gym.

  • 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

  • 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.

  • ATHLEAN-X is literally the Best Weight Loss vlog. I’m also gratefull i found @t,it help me a lot to lose weight. Hope this method to help others too.
    @t

  • Does it matter if it’s flat or incline on the chest I’d prefer to stick with one.

    Also how do I split it over 5 days?

    And can I do hiit after each day

  • 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?

  • 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?

  • 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 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.

  • I think you focus to much on strength. Not that strength and hypertrophy aren’t linked but I’m bigger and leaner than you and I can probably lift half the amount as you can, I never focus on strength.

  • 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.”

  • 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.

  • Here’s my list:
    1. Pullups (many variations/weighted)
    2. Dips (weighted)
    3. Squats (with weights)
    4. Rope climbs
    5. Hanging ab/core raises
    6. Running (many variations/weighted)
    7. Pushups

    I primarily only do calisthenic exercises and find that I can do my weight lifting friends’ exercises (at their weights) more easily than they can do mine (unweighted).

  • 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?

  • As an amateur sportsman i say the best exercise is compaund based trainings supported by isolated moves. And if you can lift a weight more than 8 times you should lift heavier. I said them according to my experiences. I have worked for approximately 4 months and i have good outputs. Sorry for my bad English btw.

  • After I had uncovered this fat loss weight, I felt fired up to give it a try immediately. This has offered me pleasure. My close friend lost 10 pounds immediately after this particular fat loss program. My pal has dropped 10 pounds already due to this weight loss program. Google should help you to research it. Guide’s name is under.
    Bella Kaγozko
    good luck

  • 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?

  • My friend laughed when I told them I was planning to lose weight with just implementing Custokebon Secrets, but after I showed these people awesome results after I used it they’re begging me to tell them about it. Of course I won’t let them know the detail about this diet plan, haha

  • I had to say something. I start lifting because i was really skinny and weak when i was young. SO i choose a path to developp my strenght. and only my strenght. And as Jeff is telling in this video, i had some cracks in my fundation. Till the point i figure i was weak in many domains..
    SO i am not sending some cheap flowers to Jeff and his team… but all this videos and advices really change my way of training, of eating…and living.

    Just for that, Thanks a lot for making of me a better version of me.
    Keep going dude.

  • The best diet exercise program I ever did was 3 plus months (15 weeks) on Parris Island I went at 19 weighing a solid muscular 198 I graduated 154 3 months later 3 squares a day we ran 6 days a week once we hit 3 miles within the first 2 weeks we never ran shorter than that unless we we doing wind sprints 0400 reveille on the street before 0500 in the rack by 2030 Ate bread meat cheese eggs salad veggies fruit water milk or juice NO soda no coffee no ice cream or cakes..I remember even with” 3 squares a day” we NEVER got to finish a meal we were always chased out of the chow hall I was always hungry hit the rack every night with a churning in your gut woke up starving

  • Might be a stupid question, but does this workout work for both men and women? I am new to weightlifting and don’t want to be doing the wrong exercises.

  • 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?

  • Guys, can anyone recommend a good alternative to DB Push-up Renegade Rows? I can barely do push-ups consistently and dumbells at the gym are not comfortable to repeat this exercise.

  • I only have access to limited equipment. I have 147.5kg Olympic weights, 20kg bar, half power rack with chin up bar and one 12.5kg dumbell( can add more weight if i sandwich an Olympic plate or 2). My standard workouts consist of, bench press, squats, cable rows and pulldowns, bent over rows, overhead presses, light dumbell work due to only having one. And accesory work like curls, triceps pull-downs, setups and press ups.. all rotated on a 5 day split, i also use the treadmill for 20mins after a workout… what am I missing to improve my workouts?

  • 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.

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  • 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!

  • 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

  • Guys, can anyone recommend a good alternative to DB Push-up Renegade Rows? I can barely do push-ups consistently and dumbells at the gym are not comfortable to repeat this exercise.

  • I don’t attempt pull ups because of embarrassment… I been back in the gym for close to 2 months now. Been on and off all my life since highschool. I’m 25 now and I’m getting strong af. Yet I don’t attempt pull ups because I want to be able to do them without weighted help

  • 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

  • You’ve mentioned in different videos about how high-impact exercises could be harmful to people who are heavy/overweight. Reason I’m bringing this up is because I have tried jump rope at a moderate rate and ended up being extremely sore right at the arch of my foot, to the point where it would start to hurt I did any sort of leg exercise.

    My question being, is that normal? Should I still incorporate the jump rope in my weekly exercise routines? Will I adapt to it?

  • 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.

  • 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

  • Hi that’s great but if your at home in a lock down how do I do some of these with resistance bands some are self explanatory like squats. But dumb bell press ��not so sure with a resistance band?
    Can you do a video explaining how to get the same work out with bands over a week please.!!!!

  • Should I do all these exercises when I workout? Or split them into two days? Should one day be all push exercises and one day all pull?

  • 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%��

  • I have a question, these exercises also aim to build muscle, so don’t we have to be on calorific surplus for this workout? I don’t get it, if you’re calorific deficit the muscles won’t recover, right?

  • 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?

  • Jeff has two cars. Another having steering wheel on the left and the other one with feel on the right. Other car is black. Other white.

  • 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.

  • After I had uncovered this fat loss weight, I felt fired up to give it a try immediately. This has offered me pleasure. My close friend lost 10 pounds immediately after this particular fat loss program. My pal has dropped 10 pounds already due to this weight loss program. Google should help you to research it. Guide’s name is under.
    Bella Kaγozko
    good luck

  • Jeff has the big picture focus intelligent people need. He fills in the blanks in a holistic way. Depending upon what your goals are, this genius has got the plan.

  • Honest question here. You mention the importance of “volume”. I think i get that. You also mention the futility of “curling 20 pound dumbbells in the mirror”. So let’s say we’ve got a guy curling 40 pound dumbbells, 10 reps, 5 sets. Wouldn’t the 20 pound dumbbell guy achieve the same volume by either doubling either the 40 pound guy’s reps (to 20 reps) or sets (to 10 sets). Seems to me the same amount of weight will be lifted when it’s all said and done. So why is the 20 pound dumbbell guy at a disadvantage since the volume is the same?

  • People also need to realize that resistance training as with weights that the calorie burn continues throughout the days following as the body will use up calories to repair the muscle. You’ll actually be burning even while at rest.

  • I think you should do flat and incline bench, primarily working on flat bench for strength and using incline to help improve your flat bench

  • 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

  • Me:
    Variationsbarbell, dumbbell, calisthenics, and bands. Pulleys are good too but dont have

    Incline/flat bench
    Rows
    Squat
    Deadlift
    Yoke walk
    Muscle ups

    Injury prevention-
    Face pulls
    Weighted hip thrust for the booty.
    Theraband for golfers elbow and tennis elbow.

    What else I would add.
    Slam ball throws
    Doing those wavy rope things
    Split wood
    Box jumps
    Long jumps
    Swimming
    Sprints on grass.

  • I have seen pretty much all of these vids a few times and still pick up something new, each time.
    Thanks, Jeff!
    You actually helped me get off my ass and (after about 3 years), walk through those dreaded doors! (Most difficult part!)

  • 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.

  • That’s me right now lol
    Age:29
    Bench:275 5×5
    Squat: 3805×5
    Deadlift: 450 1×5
    Overhead press: 165 5×5
    Barbell row: 235lbs
    But I do not feel athletic at all. Fml i gotta start doing what Jeff says lol

  • 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.

  • NOTIFICATION SQUAD GIVEAWAY Alright guys, I’m giving away a complete 30 Day Workout program to 100 lucky clickers within the first hour this video is published! Remember, this is NOT THE FIRST 100, but those randomly selected within the first hour the video is published. Click the link to see if you’ve won. No strings attached! 
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    If you don’t win, no worries. Just be sure you have your notifications turned on so you can get to my next video quickly and try again. Good luck and thanks for being a loyal subscriber…

  • I have seen pretty much all of these vids a few times and still pick up something new, each time.
    Thanks, Jeff!
    You actually helped me get off my ass and (after about 3 years), walk through those dreaded doors! (Most difficult part!)

  • Can I do a full body three times per week with all the basic compound movements or is it overtraining?
    -Bench press 3×5
    -Ohp 3×5
    -Row 3×5
    -Squat 3×5
    -Deadlift 3×5
    -Chin ups 3×5
    -Dips 3×5

  • Legend has it Jeff was Thanos’ strength coach thus the reason why the big ol’ purple guy started to develop this whole “balance in the universe” philosophy

  • 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)

  • Good design workout Jeff. But I think it is still hard to do 10×10 esp beach press for the beginner like me. Like my capacity is 200lb, 70% is 140lb. I may do 2-3 set at most before my gesture sheer wrong. So I would like to know should I reduce the weight to reach the 10×10 goal or should I reduce the set but keep the weight? ( of course good movement is the most important. Thanks in advance any ideas

  • 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.

  • I really doubt you can do 10×10 with the same weight @ 80% of 1RM.
    I can do 3 Sets and have to lower it for the rest. But I’m just working through all 10 sets with muscle failure each set, so I guess this is what he means anyway.
    Even German Volume Training is 90sec pause and 60% of 1RM.
    But it would be nice if Jeff explains how he has meant it…

  • As expert, I do think Custokebon Secrets can be great way to lost a ton of weight. Why don’t you give it a chance? maybe it will work for you too.

  • Hey Jeff, I was wondering if you have already done a video on exercises that are tailored for overweight people to assist with weightloss, Cause personally, a full push up is out of the question for me at the moment, along with lunges.

  • Honest question here. You mention the importance of “volume”. I think i get that. You also mention the futility of “curling 20 pound dumbbells in the mirror”. So let’s say we’ve got a guy curling 40 pound dumbbells, 10 reps, 5 sets. Wouldn’t the 20 pound dumbbell guy achieve the same volume by either doubling either the 40 pound guy’s reps (to 20 reps) or sets (to 10 sets). Seems to me the same amount of weight will be lifted when it’s all said and done. So why is the 20 pound dumbbell guy at a disadvantage since the volume is the same?

  • I think you should do flat and incline bench, primarily working on flat bench for strength and using incline to help improve your flat bench

  • 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.

  • My muscle makeup is all ducked up. Left chest is weaker than the right. Left bicep weaker than right. Right leg weaker than left ��‍♂️

  • Ya but don’t stick to these exercises for a longtime… Every exercise schedule is good for sometime. Keep changing it for better results and stick to diet cuz diet is more important than the exercise.

  • I’ve been doing this for three months along with the 6 min fat burner workout Tuesday and Thursday. Currently down 42 lbs. Just have to stick with it guys.

  • WRONG! Your years of training have little to do with your level as a trainee. Beginners progress in an exercise from workout to workout, Intermediates progress from week to week, and Advanced trainees progress from month to month.

  • 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.

  • 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?

  • I need a workout routine for people that work proletarian jobs. For strength and mass that doesnt degragate my endurance and allows my body to heal

  • 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?

  • When Jeff said 2 with ���� he means hell, So I knew now where did he get perfect muscle and knowledge, Jeff coach the devil himself. Better get lean before goin to hell….

  • So do I do those “supporting” or balancing exercises on the same days as my main exercises like deadlift etc? Or do I take a day off my normal program to do just those…

  • Any one tried the Custokebon Secrets (look on google search engine)? I have noticed several amazing things about this popular diet plan program.

  • 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!

  • 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.

  • hi jeff, i am 25 years old,i was doing weighted pullups with 25 kg weight on my waiste.
    a doctor was there in the gym. he told me that the foerce of the weights on the belt can effect your urinary
    nerves on your waiste. so you should not do it. is it correct

  • My fat burning workout is a superset of 5 squats, 5 bench press, 5 deadlifts. Rest 30 seconds. 5 sets, finished by burpees paired with thrusters for 20 seconds 3 sets

  • Jeff has two cars. Another having steering wheel on the left and the other one with feel on the right. Other car is black. Other white.

  • First of all thank you very much for taking your time and effort to make this video and making it available for everyone free…
    My question is, will this be suitable for an absolute beginner? If so with how many reps and sets should I start with for each exercise?
    Thanks again…

  • Does Custokebon Secrets really help to lost a lot of weight? I have read numerous good stuff about this popular weight loss diet plan.

  • By the end of the video, I lost it all, the sequence, what to do on which day.. Please provide the sequence in a gettable way so that amateurs can undrstand, tq

  • I do a Push, Pull, Leg split with body weight Mon, Wed, Fri. I get my core lifts in, burnout with negatives, then work on my mind-muscle connection and do corrective exercises with bands. I never miss these days, and just use a weighted vest, some trx style rings, and bands so I can get the workout in anywhere I travel.

    If I’m feeling it on off days, I’ll hit the gym and focus on compound barbell/dumbbell lifts for power and burn out aesthetic muscles afterwards. I’ll do whatever muscle group has at least a two day rest period. Then I wrap those workouts up with hiit training once or twice per week.

  • 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

  • How are the pushups falling into LEG DAY?

    Also…if you wanna lose weight
    Its coz your fat
    And if ya fat
    Your heavy
    You wont wanna be doing lunges or skipping if your a heavy fatty are ya? ����‍♂️

  • I usually do isolation exercises near the end once I’ve worn myself out, mainly on my upper body. I went from 4×6 60-65 lbs on bench to 6×6 75. I’m only 14 and a skinny little fuck, so that’s why haha

  • Good design workout Jeff. But I think it is still hard to do 10×10 esp beach press for the beginner like me. Like my capacity is 200lb, 70% is 140lb. I may do 2-3 set at most before my gesture sheer wrong. So I would like to know should I reduce the weight to reach the 10×10 goal or should I reduce the set but keep the weight? ( of course good movement is the most important. Thanks in advance any ideas

  • 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)

  • 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.

  • Here’s my list:
    1. Pullups (many variations/weighted)
    2. Dips (weighted)
    3. Squats (with weights)
    4. Rope climbs
    5. Hanging ab/core raises
    6. Running (many variations/weighted)
    7. Pushups

    I primarily only do calisthenic exercises and find that I can do my weight lifting friends’ exercises (at their weights) more easily than they can do mine (unweighted).

  • I had to say something. I start lifting because i was really skinny and weak when i was young. SO i choose a path to developp my strenght. and only my strenght. And as Jeff is telling in this video, i had some cracks in my fundation. Till the point i figure i was weak in many domains..
    SO i am not sending some cheap flowers to Jeff and his team… but all this videos and advices really change my way of training, of eating…and living.

    Just for that, Thanks a lot for making of me a better version of me.
    Keep going dude.

  • 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.

  • This guy is the best on the internet, he just talks so much sense amongst the rubbish that’s out there. Also I think the single best exercise for anyone without weights etc is the burpee.

  • Please share a link to the pdf format of your book. That way no one would need to pay any shipping fee and you have already made it free…… #graymatters

  • Hey Jeff, I was wondering if you have already done a video on exercises that are tailored for overweight people to assist with weightloss, Cause personally, a full push up is out of the question for me at the moment, along with lunges.

  • Jeff has the big picture focus intelligent people need. He fills in the blanks in a holistic way. Depending upon what your goals are, this genius has got the plan.

  • I usually do isolation exercises near the end once I’ve worn myself out, mainly on my upper body. I went from 4×6 60-65 lbs on bench to 6×6 75. I’m only 14 and a skinny little fuck, so that’s why haha