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4. Vertical Pull Compound Exercises. Vertical pulling exercises include pull-ups, chin-ups, and lat pull-downs.. These will knock out muscle groups in your back, specifically the lats, rhomboids, and teres major, but they’ll also give a. So, if you are serious about building muscle and strength, then you have to do compound exercises. Probably you already know how to perform most of these exercises, If not, then you definitely should, because if you do, you will get far better results from your workout.

Once you learn how to master each of these moves (and you will if you do. 1. The Best Compound Exercises For Legs. The Squat pattern is the most fundamental Lower Body Compound exercise for basic human movement..

If you could only do one exercise, the squat would be it. Believe it or not, everyone squats numerous times a day. Every single time you sit down and stand up you are squatting. This workout using compound exercises only. 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!

Daily Workout Schedul. By incorporating more than one body part in a team effort with compound exercises, you can push more weight than when you isolate a single muscle.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. There are numerous exercises that you can perform which are safer, better, and more time efficient than any of these. We have written an entire post on The Complete List of Gym Exercises Everyone Should Do. Or you can check out our FREE checklist on The Best Compound Exercises For Your Entire Body.

Isolation exercises use a single joint, and place fewer demands on your body’s recovery ability. Compound exercises build size, strength and power while improving athleticism. No form of exercise will allow you to build muscle unless your diet supports your training program.

Consult your physician before beginning any diet or exercise program. To help you make the most out of your time at the gym, here are the 13 worst exercises you should avoid—and what to do instead. 5 Common Exercises You Should Swap Out of Your Routine.

From leg extensions to sit-ups, here are the exercises you should. If you want to transform your physique for more muscle and less fat, there’s one kind of exercise you need to add to your routine: combinations. Combination exercises marry two exercises into one motion. These are not to be confused with compound exercises, which target more than one muscle group (or more than one joint). With that in mind, we are going to be reviewing 5 of the best compound exercises around for a bodybuilder, powerlifter or athlete.

SQUATS. Most bodybuilders have a love/hate relationship with squats. If you’re looking to build lower-body mass, there really is no better exercise out.

List of related literature:

The last combination, which you will complete on day five, is slightly different because it puts two compound exercises back to back—one for legs (squats) and one for shoulders (dumbbell shoulder press).

“The Bodybuilding.com Guide to Your Best Body (Enhanced eBook Edition): The Revolutionary 12-Week Plan to Transform Your Body and Stay Fit Forever” by Kris Gethin, Jamie Eason
from The Bodybuilding.com Guide to Your Best Body (Enhanced eBook Edition): The Revolutionary 12-Week Plan to Transform Your Body and Stay Fit Forever
by Kris Gethin, Jamie Eason
Atria Books, 2010

Maximal strength sessions should employ 4–6 compound exercises per session (e.g. back squat, deadlift, loaded prowler pushes, bench press, loaded chins), using 3–4 sets of 2–6 repetitions and loads ranging from 80–100% 1RM.

“Routledge Handbook of Strength and Conditioning: Sport-specific Programming for High Performance” by Anthony Turner
from Routledge Handbook of Strength and Conditioning: Sport-specific Programming for High Performance
by Anthony Turner
Taylor & Francis, 2018

One of the biggest fitness mistakes people make is underestimating the importance of compound exercises.

“Bigger Leaner Stronger: The Simple Science of Building the Ultimate Male Body” by Michael Matthews
from Bigger Leaner Stronger: The Simple Science of Building the Ultimate Male Body
by Michael Matthews
Waterbury Publishers, Incorporated, 2019

I never varied the exercises, only the way I did them.

“Muscle: Confessions of an Unlikely Bodybuilder” by Samuel Wilson Fussell
from Muscle: Confessions of an Unlikely Bodybuilder
by Samuel Wilson Fussell
Open Road Media, 2015

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

• Stick with mainly compound exercises, those that require the use of two or more joints, such as shoulders and elbows (Push Up) or hips and knees (Squat).

“You Are Your Own Gym: The Bible of Bodyweight Exercises for Men and Women” by Joshua Clark, Mark Lauren and, Clark Joshua, Lauren Mark
from You Are Your Own Gym: The Bible of Bodyweight Exercises for Men and Women
by Joshua Clark, Mark Lauren and, Clark Joshua, Lauren Mark
ReadHowYouWant.com, Limited, 2010

For example, in this program you did side bridges, Pallof presses, and suitcase deadlifts before you attempted any rotational training.Those initial movements prepared your body to rotate properly when you did rotate.

“Maximum Strength: Get Your Strongest Body in 16 Weeks with the Ultimate Weight-Training Program” by Eric Cressey, Matt Fitzgerald
from Maximum Strength: Get Your Strongest Body in 16 Weeks with the Ultimate Weight-Training Program
by Eric Cressey, Matt Fitzgerald
Hachette Books, 2008

So one full round consists of the exercises done twice.

“Personal Development With Success Ingredients: Step-by-Step Guide for Success, Wealth & Happiness” by Mo Abraham
from Personal Development With Success Ingredients: Step-by-Step Guide for Success, Wealth & Happiness
by Mo Abraham
eBookit.com, 2016

These five exercises are by no means comprehensive.

“Beyond Training: Mastering Endurance, Health & Life” by Ben Greenfield
from Beyond Training: Mastering Endurance, Health & Life
by Ben Greenfield
Victory Belt Publishing, 2017

4.Perform Back Exercise 7 once or twice a week to remain fully flexible.

“7 Steps to a Pain-Free Life: How to Rapidly Relieve Back, Neck, and Shoulder Pain” by Robin McKenzie, Craig Kubey
from 7 Steps to a Pain-Free Life: How to Rapidly Relieve Back, Neck, and Shoulder Pain
by Robin McKenzie, Craig Kubey
Penguin Publishing Group, 2014

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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103 comments

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  • 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?

  • 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 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

  • 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

  • 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.

  • Fantastic instructionals on body building! Wish there had been someone like you around when i was a young man, anyhow, ur here now, and i truly appreciate you young man, great job!

  • 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.

  • Just started both my teenage sons on a full body program almost identical to this. Both are super skinny (6’1” 135 & 6’4” 145) but after only 7 weeks now both have made noticeable gains even though the first 3 weeks or so were all about form. Here is a break down of the workout 3 days per week, usually mon, wed, fri.
    1. Squat 5×5
    2. Chin ups 5×5 if they fail to get 5 on a set they finish off set with inverted row AMRAP
    3. Flat bench 5×5
    4. Deadlifts 5×5 on Monday & Friday, Wednesday they change it to barbell rows
    5. Overhead press 5×5

    Super simple and seems to be working well. Adding weight most every week and now that they are more proficient with form we have started doing most of final sets to failure. Eventually we will switch it up to a push/pull/legs split or something but works very well this way for beginners.

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

  • Wanted to thank you for the tip on bench pressing. I have a shoulder issue that bothers me when I flat bench. I elevated the bench a little as you demonstrated and was able to bench with no issues. I was surprised that just a few inches of elevation made that much difference but it did. Definitely a like.

  • 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.

  • 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

  • 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)

  • Man, I recently discovered your channel and it’s one of the best out there! Everything beautifully explained with great essential details! Thanks alot for all these information! Keep up the great work, God bless

  • 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.

  • Next 12 weeks? These exercises should be your staple unless you have an injury that stops you doing something then look for an alternative. For example, I can’t bench without pain so I do push-up variations or floor presses.

  • 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.

  • 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 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.

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

  • 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��������

  • I’m noticing people more and more moving away from these exercises. I think it’s due to two things. First, most gyms would like to avoid liability at all costs. So, I can see them providing many more bench pressing and squat machines than freestyle barbells. And secondly, these exercises can be intimidating for novice lifters. Your form better be perfect when preforming heavy squats or deadlifts. So, they require some level of technic. Most people will walk by squat racks and plop themselves on a leg press machine. Never, realizing they’re missing out on the upper body benefits that the deadlift can provide. Compound moments are also more “real world” useful, IMO. The recruitment of multiple muscle working together to accomplish a task. As they were meant to. Great video. Keep up the good work.

  • Weightlifting is not bodybuilding…. moving the barbell doesn’t build anything! Activation is a bogus word doesn’t mean anything!

  • Can’t forget the #1 exercise… it grows all your muscles and has to be done correctly for maximum growth. I call it the food curl.. all you do is curl your arm up towards your mouth and put food in it. Without that exercise we won’t grow and it’s the hardest exercise of them all to do correctly

  • 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%��

  • So this exercices are heavy compound that everyone need to do them to build a lot of muscle.If you do this 7 exercices you can add some isolation work to grow your weak points.And that’s it!You have a muscle building program that will build you a nice phisique����
    You don’t need a special bodybuilding program from a special coach..all what matters is to progress on these 7 exercices!
    Good luck and train heavy������

  • thank you for the tips and trick and the methods i will do to make its strong and fade back to me i build muscle with homemade tools����

  • I usually watch fitness content at 2x speed to consume dat knowledge fast, but went backwards and it’s the funniest trippy shitt watching your videos at 0.25 speed

  • 1is that enough to do only those exercises to get the result?
    2how many times in a week should i do those workouts?
    Please i need a fast answer

  • Are there any exercises you would include to hit muscles that might not get enough stimulus from the big 6? My thinking is calf raises, lateral raises and possibly some direct ab work.

  • Great video. These are pretty much all I do. I like to supplement dumbell walking lunges with squats, incline dumbbell presses with the barbell bench and sitting wide grip cable rows during back days.

  • I am 14 years old and wanna start weightlifting since calisthenics really aren’t for me but everyone discourages it should i start?

  • 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 searching a channel for my husband. I want him to build muscles. He is 27 years old. He is also motivated. I am happy that I found your channel Thanks

  • 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, 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?

  • 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

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

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

  • 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

  • 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.

  • 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?

  • 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)

  • 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

  • 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.

  • Once again you are right on point. Compound movement which are all linear, moving in a straight line are the best size builders there are. When trying to grow size and strength that is where the most time should be spent. I would say 3 to 4 months of size building before getting into lateral movements to shape the muscle even further. It is like sculpting a clay figure. First you have to pack on the clay (muscle) before you can start shaping it and then later defining it with more detailed work coupled with diet. Your Vids are needed, not only by novices but even us old farts. Most people don’t know the difference between basic, intermediate and advanced programs. Your vids are a good place to start.

  • Damn I’m so jealous about the cool jumping spot you guys have there. I was left wondering what was the 4th sport you mentioned after basketball and Parkour? Didn’t get it properly no matter hoe many times I listened.
    Oddly enough, the first exercise is very easy, others, especially the rope and handstand pushup are just way too much, jumping is middle level for me. We all are different, adjust! 😉

  • Flutter kicks, firehydrants, 4 count push ups(your a military push-upper when your doing a 500 4 count set in 10 minutes average immediately after your extreme endurance run. * out of shape myself, recouping from injuries resulted in, literally 5 of the 4 counts so don’t feel like just because your bones are allowing you only 2 or 3 repetitions of an effort that It’s never going to happen, It’s always about the flex and Tension, then the stretch and release. That’s focus, one properly and perfectly done exercises repetition is better for building muscle fibers than 100 repetitions of any exercise. Learn to one repetition of every exercise perfectly and then do only that one continuously and then you’ll see the muscles growing. And get back in the gym, create your sculpture.

  • Hi, When I an doing pull-ups or lat pulldown, I get pain between my shoulder blades, mostly on the right side. Can i replace it with seated rows? Or another exercise?

  • If i would have to choose 1 exercise for the whole body that would be swimming. You really train the whole body. But in general for your video i would also add the jump rope its one of my favorite

  • Stop talking with your hands it’s not necessary and incredibly distracting. Unless you are signing? Do you not have a publicist, public speaking coach? You need a Dramamine to watch your videos. These are your own words……”Too much of anything is overwhelming”. Good work though, just an professional observation. Carry On My Brah.

  • 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

  • https://www.google.com/search?q=scott+herman+s+physiques&client=ms-android-sprint-us-revc&prmd=ivsn&source=lnms&tbm=isch&sa=X&ved=2ahUKEwjXlsWQp_XjAhXjFjQIHRSdDOwQ_AUoAXoECBIQAQ&biw=320&bih=512#imgrc=IXTL1pPw0dOpgM

  • This is Great stuff man I feel like im in class and your the teacher and im having aha moments a lot throughout this video. I want to become a personal trainer and sorta am now but I still have so much to learn and this is what I need so Thank you man!

  • I guess I been doing it wrong all along. 7-8 sets:( I have Been doing 4-5 sets of 6 Reps I hurt the back of my knee doing leg extension. I was in such a pain had to drag my left leg out of the gym. Thanks for the videos very helpful

  • You lost me as soon as you called out PTs for not having certain exercises in their clients’ programmes, and then only gave two different barbell squats as your MUST DO “variations”. Of course these are great, but the average person can get all the development they want from goblet squats, split squats, safety bar squats, etc. if due to structural issues, previous injuries, or just a dislike for the exercise, barbell squatting isn’t for them. Encouraging all the people out there with horrendous back squat, deadlift, pull up, etc. form that it’s okay because they’re picking the right exercise is just ridiculous to me. It does a disservice to trainers out there not using these exact exercise variations because it’s best to use other variations for their clients at this stage of their lifting journey. Instead it comes across as “your trainer is shit, come buy my products”

    I fully expect an argument along the lines of “Of course, as long as they’re carrying out these movement patterns then it’s all good”…but that’s not what you’ve said in this video.

  • 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.

  • 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

  • what are the sets & reps of each exercise? are we going up weight each set? or same weight all week next week put more weight on.?

  • 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

  • Recommended program for the 6 compound lifts, please.
    Do you suggest:
    Monday: Overhead Barbell Press, Flat Barbell Bench Press, Pull-Ups
    Tuesday: Bent Over Barbell Row, Barbell Squat, Barbell Deadlift
    Wednesday: Same as Monday
    Thursday: Same as Tuesday
    Friday: Sames as Monday
    Saturday: Same as Tuesday

  • I would say face pull is needed to keep your shoulders healthy and for good trap development as an accesory. Because all of these don’t really hit side and back delt that well.

  • I’ve started my channel a few months back and also post fitness themes content. it would mean a lot to me if some of you guys could check it out and let me know ur options.
    Thank you

  • There’s a reason there is not a “Big 6” and never will be. This video is a perfect testament to that, just look at your form on your squat and deadlift. Perfect the BIG 3 first and then branch and expand into heavy accessories.

  • I’m an endomorph so easy to get fat but hard to lose weight but at the bright side it easier to build muscle and get big but the definition is not there��

  • I do a split program: upper body (4 sets x 10 reps once a week, or 4 sets x 20 reps once a week) and legs (4 sets x 10 reps + 2 sets x 20 reps once a week)… and I usually am around the gym for 1h45 minutes

    The upper body is warm-up, 6 exercises, and abs: I do dumbbells chest presses (30°), lat pull-downs, T-Bar rows, and straight-bar military presses… then I finish with a triceps exercise (usually either straight-bar triceps presses or lying barbell extensions), and a biceps one (usually straight-bar curls).

    Legs are warm-up, 4 exercises, abs: leg press, abductors machine, adductor machine and sitting leg curls

    And of course I complete everything with some other activities during the week, namely Bodypump and Bodycombat (both classes for which I am also an instructor), and at least one hour of pilates every week:)

  • 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

  • My personal top 7
    1. Clean and Jerk
    2. Snatch
    3. Squats
    4. Pull ups
    5. Incline Press
    6. Deadlift
    7. Dips
    Honourable mention to barbell rows as well as postural muscle exercises for things like rotator cuff, posterior delts and lower traps

  • If anyone is reading this and going through hundreds of different videos like me, then this is all you need. Push pull in all directions. I find myself going back to this guys videos all the time. He is brilliant. Thank you my friend. Don’t worry about weight so much just get down deep on the squats. Also make sure to tense the muscles you want to work before lifting/ pushing. if you follow this man you will have success

  • 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?

  • 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.

  • 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.

  • 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

  • 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.

  • 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 like the recommendations but may i add most novices perform the barbell row, BP and lat pulldowns incorrectly. Ego lifting, poor form and not controlling weight all big issues.

  • Returning to the gym after another injury. Would like to focus on full body workouts now. Is there a way to take the exercises listed in this video and do them over 2 workouts? My goal is to train 1 day on, 1 day off, and so on. Appreciate any advice.

  • 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.

  • 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!

  • 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?

  • Couldn’t agree more by the way you can be skinny regular or beefy these lifts are the best for whome ever they’ll always deliver a lot of bang for you’re buck good video.

  • @ScottHermanFitness
    6:36 i think your form isn’t perfect (i do like your all other videos since a lot of time, accept my passing here)

  • 1. barbell bicep curl
    2. ezbar bicep curl
    3. dumbbel concentration curl
    4. hammer curl
    5. tricep powerbomb
    6. tricep pushdown
    7. bench
    come at me

  • hi Scott you can always be my friend and i love you. you are my cool friend im only 50 year old and im friendly man love David

  • Too much of anything is overwhelming and usually a big waste of time. In my 20 years experience of training I’ve found that sticking to the basics usually yields faster results and my clients are more likely to train HAHHHHDAH if their list of exercises for the day is short and to the point.

    So does your current workout program contain all 7 of these exercises? If not, it might be time to switch things up!

    Program Selector Tool! Get The Right Program For You! https://muscularstrength.com/Program-Finder

  • How does it feel man. BSN is the WORST supplement company out there. Why dont you just scratch the whole company bro. It has the worst fucking ratings out of most of the supplements out there. Go to labdoor.com and you’ll see NONE of ur product get a score above 80 and none of your supplements have an ingredient safety grade above a 55% like HOLY SHIT.

  • I loss 100 lbs in 6 months and just started my channel and uploaded my transformation. I hope you can visit it, would mean a lot. Thank you

  • 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?

  • 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

  • Great video as always. I was a little surprised at the end though when Scott said 7 to 8 sets. 20 years ago they used to say 3 sets of 10. Then there was the 5 x 5 stong lift barbell program. Then I heard about 4 sets of 8 to 12. What is the latest thinking on sets and reps?

  • Skip to 5.10

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

  • 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

  • I would only add barbell curl to this. I know it is not a compound movement but great biceps builder and we all want great biceps. Great video! Thanks.

  • 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 is just typical bro science and this video says nothing new, Squats are overrated for nothing, You can do weighted lunges and it’s variations and other exercises and get the same results instead of that back and knee breaking unnatural movement
    Same with the Deadlift completely unnecessary

  • 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.

  • So I’m 140lb so I need 140g of protein a day and about 2000 something calories a day would I get any gains if I get 140g of protein without consuming that 2000 something calories everyday?

  • Im a skinny guy that’s 5’8 165lbs and I’m about to start gaining mass and this is the perfect video I was looking for. Thank you for this helpful video I’m only going to do these workouts with heavy weights and low reps

  • 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

  • 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.

  • Thanks for this video Scott.. I was looking at some “expert’s” programme a while ago. There was no emphasis on these exercises. Instead each day had about 7 different exotic sounding exercises that I literally had never heard before in my life.

  • just the video I needed in order to start lifting seriously, at 6ft/135lbs, got some serious work to do, I was just wondering: would it be too much to put those 6 exercises into my routine and do them 3 times a week? or should I split those into 3 sessions per week? (say monday, two of them + 3 other exercises, wednesday, two of them + 3 others, etc…)