Block Training – Brief Brutal Muscle Mass Building Workouts


Dumbbell Diesel: Garage Gym Full Body Muscle Building Workout

Video taken from the channel: Blue Star Nutraceuticals


Super HIGH INTENSITY Back Training With The Mountain Dog (Brutal Workout!)

Video taken from the channel: Jeff Nippard


Brutal At Home Butt and Thigh Workout for Fat Burning and Lean Muscle Building

Video taken from the channel: FitnessBlender


German Volume Training for Upper Body | Trainer Series

Video taken from the channel: Fitness Culture


Calum Von Moger’s Brutal Arm Workout for Mass | Building Von Moger Ep 5

Video taken from the channel:


Intensely Brutal Leg Workout | Brandon Hendrickson’s Olympia Leg Training

Video taken from the channel: Muscle & Strength


Super-Pump Arm Workout for Mass | Abel Albonetti

Video taken from the channel:

Block Training Brief & Brutal Muscle Building Workouts — Tiger Fitness. Build more muscle using brief but incredibly intense block training. Three workout splits included with this feature.

Build more muscle using brief but incredibly intense block training. Three workout splits included with this feature. 8 Week Big And Bold Workout: Simple, Brutal Muscle Building So simple, so brutal, so effective. This bodybuilding workout packs a punch and is a great alternative to programs that revolve around 5 rep or low rep sets.

Let’s talk about the program. You’ll be working brutally hard in three-week blocks, then de-loading on the fourth week a period of lighter training with less volume. It all begins again in Week 5 with a new plan of attack for three weeks before dropping back for another de-loading phase. Name: Bonnie Hardie From: South Florida My toughest workout came on leg day.

I put 360 lbs on the free weight leg press machine then did 10 sets of 10 reps leg press and 10 sets of 10 reps calf press, supersetting the exercises with no rest in between. Multi-joint, compound exercises like bench presses, shoulder presses, pull ups, rows, deadlifts, squats, and dips are the big boys on the block and will give you the most bang for your buck. Steer clear of exercises like double biceps, high cable curls which yield little-to-no real results in the bigger scheme of things. Training to Build. Gordon LaVelle’s Short and Intense Bodybuilding Training System, Part 1: You’re Only as Good as Your Best Set.

Gordon LaVelle is the author of Training for Mass, Second Edition, as well as Bodybuilding: Tracing the Evolution of the Ultimate Physique and other titles.. This article is about a highly effective and efficient system for building muscle. Get the most out of your workout with the The Ripped Freak Training Program and 5-Minute Ripped Solution, designed to help you maximize muscle growth, increase performance, and burn fat! Menu.

7 Day Customer Support. Workout Plans. Build Muscle Plans. Build Muscle Plans ; Shortcut to Size ; Kris Gethin Muscle Building ; Modern Physique ; FST-7 ; Living Large ; Project Mass ; Weight Loss Plans. Weight Loss Plans ; Shortcut To Shred ; LiveFit ; FYR ; Lean Body ; Kris Gethin 12-Week Hardcore ; 4Weeks2Shred ; Get Fit Plans. Get Fit. Close Grip Pushups – 3-4 sets x 10 reps per arm.

3b. Reverse Lateral Lunge (45 deg) – 3-4 sets x 15 reps per leg. 3c.

Modified Handstand Push-up (feet supported on bench in pike position. The Home Body workouts combine strength training, timed cardio intervals, AMRAP, yoga, mobility training, and kickboxing for an all-in-one plan to work up a sweat and build lean muscle and strength. If you have random equipment lying around, cool—Kim will show you what to do with it.

List of related literature:

Block periodization seems to work best when there is a focal-workout progression that follows a somewhat linear path.

“The Triathlete's Training Bible: The World’s Most Comprehensive Training Guide, 4th Ed.” by Joe Friel
from The Triathlete’s Training Bible: The World’s Most Comprehensive Training Guide, 4th Ed.
by Joe Friel
VeloPress, 2016

Block pulls are also less taxing on the body, making them great for both beginners and advanced lifters.

“Glute Lab: The Art and Science of Strength and Physique Training” by Bret Contreras, Glen Cordoza
from Glute Lab: The Art and Science of Strength and Physique Training
by Bret Contreras, Glen Cordoza
Victory Belt Publishing, 2019

Squats or deadlifts for the legs, bench, incline and shoulder press for pecs and delts, chins and bent over rows for back, close grip bench for triceps, barbell curl for biceps.

“The Ultimate Diet 2.0” by Lyle McDonald
from The Ultimate Diet 2.0
by Lyle McDonald
Lyle McDonald, 2003

The first block relies on a three-day workout to re-establish the upper extremity exercises you have used this past season.

“Physical Therapy of the Shoulder E-Book” by Robert A. Donatelli
from Physical Therapy of the Shoulder E-Book
by Robert A. Donatelli
Elsevier Health Sciences, 2011

You can also use techniques like forced reps, Rest/Pause, three-quarter movements, Staggered Sets, or anything else that will force the kind of development you need.

“The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, Fully Updated and Revis” by Arnold Schwarzenegger, Bill Dobbins
from The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, Fully Updated and Revis
by Arnold Schwarzenegger, Bill Dobbins
Simon & Schuster, 2012

This routine is useful not only for novice weightlifters but also, because of its taxing nature, well-conditioned athletes should use it when they are concentrating on building their strength.

“Spinal Cord Injuries E-Book: Management and Rehabilitation” by Sue Ann Sisto, Erica Druin, Martha Macht Sliwinski
from Spinal Cord Injuries E-Book: Management and Rehabilitation
by Sue Ann Sisto, Erica Druin, Martha Macht Sliwinski
Elsevier Health Sciences, 2008

So let’s look at the exact sets/reps/rest and strategies necessary to build strength.

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

• Start with 8-week training blocks, working one intensity at a time.

“Training Essentials for Ultrarunning: How to Train Smarter, Race Faster, and Maximize Your Ultramarathon Performance” by Jason Koop, Jim Rutberg
from Training Essentials for Ultrarunning: How to Train Smarter, Race Faster, and Maximize Your Ultramarathon Performance
by Jason Koop, Jim Rutberg
VeloPress, 2016

• In the Strength Training Block (weeks 3-4), each day you’ll do four different exercises, 3 sets of 6-12 reps for each, at 3-minute intervals.

“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, Limited, 2010

The conventional ways to build muscle are to perform big, compound lifts, such as squats and dead lifts, or to combine the super-slow approach and fast, explosive approach.

“Boundless: Upgrade Your Brain, Optimize Your Body & Defy Aging” by Ben Greenfield
from Boundless: Upgrade Your Brain, Optimize Your Body & Defy Aging
by Ben Greenfield
Victory Belt Publishing, 2020

Alexia Lewis RD

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

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  • Get Abel Albonetti’s Arm Workout ►
    Essential MuscleTech Supplements ►
    Strongest Deals of the Week ►

  • I might be wrong but that pull up with the band just looks like a normal assisted pull up. A normal pull up should be that same height. If be interested if anyone could shine some light.

  • Love you Fitness blender whenever i want an effective workout i found myself here searching among all these incredible exercises and just wondering what would i do with out you thank u so much.

  • Im using my friend to type this for me after i just finished this work out now let me tell you do this only when you really feeling above 200% that day cuz my arms juts died from it

  • I was really angry with someone and so I decided to do this workout to release some stress and boy did it work! Kelli thank you for being my workout partner and struggling through this while i did, I am so exhausted after this and really dont have the energy to be angry anymore! thank you!!

  • Im not motivated to train legs tomorrow so I decided to watch this vid and guess what…….still want to skip legday after this brutal session��

  • Leg adductor is an excellent machine since squat don’t do anything for the inner thigh. Never understood the grunting noises though.

  • i have one question that firstly one set is finished then 2nd set is started or alternately one set bicep amd one set tricep….????plz help

  • Can you do a video on training for people with disabilities? I’m in a wheelchair and I find most advice out there is so tailored to the ambulatory that I don’t know how to make it apply.

  • Support my tu youtube channel Jeff nippard bro
    My Fitness videos tiktok video vlog
    Subscribe guys
    I need 1000 subscribers

  • If you work with bicep or another. The best is… Pull fast as if as you can and slow downing some 3 sc or more it’s will give you a Best quality muscle’s looking shape ��

  • i will do with abel albonetti with him he can teach me ho to become captain Amrca eat for to eat like protein like stack

  • nope. mind muscle connection is way easier on the back then lets say chest. I don’t know one back movement that I don’t have a good mind muscle connection on. the only chest movement is flyes

  • lmaooo bro had said he was bow legged, that’s how you know the work out is a killer and you not trying to hear anything coach talking about ����

  • Tbh when i in the moment of these workouts and actually feeling the pump there always some1 just butt-in playing with their phone and ruin my rythm, like Ffs if u gonna play with ur goddam phone for 5 min between every 20s of a phethatic set of yours PLEASE stay at home

  • For your convenience:)


    Barbell bicep curls:
    4 sets increasing weight 12, 10, 8, 8 reps
    Back straight, squeeze through entire motion

    Triceps rope push downs:
    4 sets 12 to 15 reps
    Slow and controlled, lighter weight to pre-exhaust the muscle.


    E-Z bar preacher curls
    4 sets 10 reps

    Cable overhead tricep extensions
    4 sets 15 reps
    Stretch for 30 seconds, do AMRAP, drop weight, stretch, do AMRAP, drop weight and stretch.


    Incline dumbbell curls
    4 sets 10 to 12 reps
    Bench at 45°

    E-Z bar scull crushers
    4 sets decreasing weight 10, 8, 8, 8
    Bench at just below 45°.
    Last set drop set drop weight by 20% and hit failure each time.
    Don’t lock out arms at the top; maintain tension.


    Dumbbell hammer curls
    4 sets 12, 10, 10, 10 reps
    Last set drop set
    Do both arms at the same time unless approaching failure, alternate to squeeze out last reps

    Dumbbell overhead extensions
    4 sets 10 reps
    Use upright bench to keep back flat
    Don’t lockout at the top


    High cable curls
    4 sets 15 reps

    Tricep cable T bar push downs
    4 sets 15 reps


    Reverse E-Z bar curls
    3 sets 12 reps
    Maintain straight back
    Keep tension in biceps

    Dumbbell kickback
    3 sets 12 reps
    Use weight you can complete 12 reps
    Squeeze at back of movement and pause for a split second

    Close-grip pushups
    3 sets 12 reps
    Make sure elbows are by your side
    Squeeze throughout
    Don’t lockout at the top

  • This is great content. Entertaining and educational. I’ll definitely be taking this to the gym and trying it out. Keep doing what you’re doing ��

  • Honestly this band I’m not sure it’s a good idea! Yeah you will have pump but because you restricted the blood flow which is never a good idea. Your muscles need nutrients and that’s why a pump occurs…

  • 3:23 “guys think it’s a girl machine”

    fuck me i thought the same a year ago. then i incorporated it into leg day…usually part of a circuit after squats (im more into powerbuilding, so some things i train differently). but you really feel it with that machine lol

  • I just got home after trying this workout, it’s fucking killing me bro. In the end I needed to lower the weights by like 75% case I couldn’t make it hahah

  • Another video full of training advice, coaching and corrections for each exercise… Fitness culture leading the way with their YouTube content. Thank you for the time and effort that goes into these videos

  • Your workouts are such a blessing!! I appreciate your cheerful attitude and encouraging nature Kelli. You brighten our days with your hard work! Thank you 1 million times over ��

  • Should never lock out. Locking out puts too much pressure on the joints and removes tension on the muscle. Important when doing movements like isolateral chest presses.

  • Look at Meadows face. It is totally beet red without doing anything. This was a heart attack waiting to happen. The writing was on the wall.

  • Superset 1
    1. Barbell biceps curl x 4 sets 12 10 8 8 (Last: Drop set)
    2. Triceps rope pushdown x 4 sets 12-15

    Superset 2
    1. Preacher curls x 4 sets 10 reps
    2. Cable overhead triceps extension x 4 sets 15 reps (inter set stretching)

    Superset 3
    1. Incline Dumbell Curls x 4 sets 10 reps (inter set stretching)
    2. Skull crusher x 4 sets 10 8 8 8 (Last: Drop set)

    Superset 4
    1. Dumbbell curls x 4 sets 12 10 10 10
    2. Overhead extensions x 4 sets 10 reps (upright bench)

    Superset 5
    1. High cable curls x 4 sets 15 reps
    2. Tri cable pushdown x 4 sets 15 reps

    Superset 6
    1. Reverse barbell curls x 3 sets 12 reps
    2. Dumbbell kickback x 3 sets 12 reps
    3. Close grip push ups x 3 sets 12 reps

  • Step one. Be a gym knob and tie up multiple pieces of equipment, benches, dumbbells, and multiple curl bars so no one else can use them. Keep your headphones in and music loudif you can’t hear anyone complaining, then no one’s complaining.
    Step two. Go slow and feel that mind/muscle connectionthen proceed to grip and rip.
    Step three. Keep your back straight, control the weight, balance yourself, and use good formthen proceed to herc and jerk because bigger numbers are better numbers.
    Step four. Just leave your various barbells, dumbbells, attachments, and curl bars on the floorthe peasants can pick them up. Don’t wipe nothing down either. Anyone soaking in your sweat and excellence should feel privileged.

  • Damn, I miss this Calum. Nowadays, he’s very humbled from all the incidents/injuries and I just don’t get the same energy anymore.

  • Would German volume training be good for a lower body workout to build muscle? Say if you did a quad exercise and a hamstring exercise as your superset?

  • I’m really struggling with being stuck in a situation I am not happy with in life. Thank you for your motivational words, Calum. I will try my best to heed your advice.

  • Thankx a lot for these compound exercise videos. If people starts6to understand that to be fit they just need a pair of dumbell and a bench, they will throw away all gym memberships and supplements. Just waste of money. The more I see your videos, the more I’m motivated to workout compound. Right now I’m doing regular bro split workouts with 3 days of compound exercises incorporated weekly. What’s your opinion about that??…. Thankx a lot in advance.

  • Just staring at Jeff thinkin bout how huge he is and how far away I am from that status…. then in comes fuckin Mountain Dog… geeeeeeeezzzzzzz��‍♂️

  • I was sore today from yesterday’s workout Kelly now I don’t even know if I will be able to get up tomorrow morning ����
    Always pushing us to our limits ��

  • This is just arm workout paranoia, doesn’t makes any sense doing so many exercises all the same day. Such small muscles do not need so many sets to be activated fully.

  • Everyone needs to understand that he’s training for mr world. Obviously his training is going to be brutal. The average Joe at the gym doesn’t really need to go this hard and needs to have their own training routine.

    His workout may not be suitable for everyone. Hence why people are trying this and are sore for like 5 days. Create your own plan, and stick to it.

  • I’m finally able to do one of your bodyweight workouts without stopping and feeling so exhausted (it’s one of my favourites so I keep coming back to it) and this one seems even better but so much harder. I want to try but I’m actually scared…

  • Everybody in the comments worked up like supersets aren’t that complicated to do, yeah it’s a little time consuming to have to switch weights frequently but they’re good workouts

  • Hi
    I’m Khalid So I want To talk To Column Mone vouger
    Something as well He would has To Start a new Loking As Well His Father Arnold Movie Roll
    I can Say That His Son Joint To This Role Please I just Want To That

  • White suburban geeks. This guys talking about impeccable form and all this shit but does he talk about his impeccable poking of the needles. With his big Ol steroid belly. Lol

  • At some point, I left my soul left my body and all I could hear was your voice and the beat of my heart ������ Loved this workout. Challenging but doable.

  • Why did I do this wearing my weight vest ����‍♀️ sore now but also hit before this was prob not the best idea onto abs

  • Can anybody tell me if this is part of some of their programs? FBFit maybe? I’m more than happy to buy a program from them, but this particular workout is one of my favourites and it would be nice to know if this was included in one of them. Thanks!

  • Is GVT best done for every back and chest workout for a period of time? Or if training upper body 2x/wk, for example, doing GVT one workout and something else for the other?

  • I’ve gained two pounds in two weeks with this work out! And let me tell you I struggle gaining weight I’ve been working out lately and your video’s have helped me!�� my legs are toner and my stomach is tighter thank you!

  • sore tomorrow?? ill b sore in couple hours but feel great for not giving up even though was only able to do 75% of each set
    wont stop till i say workout complete!!
    u guys have great workouts Thanks

  • I’m a bit late to the party, but it’s okay Kelli. No matter how sore my legs will be tomorrow, I’ll always be grateful to do these exercises with you and Daniel.:)

  • This is my absolute favourite workout video!! I always come back to this after a period of experimenting new types of workouts, and it’s never disappointing! Leaves you with the best satisfying feeling ever! ������

  • I never comment on any Youtube videos before but I have to do a shoutout to you Kelly and Daniel! It has been more than two years since I starting working out with you. I started with all the low impact workouts, when I couldn’t do a single plank or push up. I had just got out of a series of many health challenges and surgery at the time. Your videos got me hooked because it’s doable and fun! Now I can do whatever I set my mind to! I not only lost 25 lbs but my back does not hurt anymore. I went from Prediabetic to NONE! I can lift my four year anytime and I have lots of energy throughout the day! My husband and I workout to your videos as our quality time together! Thank you for being an inspiration to us and motivating us to stay healthy and feel good! You guys are amazing!!!

  • How do you keep your skin glowing and healthy? Exercising and sweating adds to my break outs but I also have funky skin soooo yeahhh… lol tips would be fantastic

  • I want to be a bodybuilder and I don’t know where to start. I’m 6’1 and 125 pounds. I want to be as big and strong as Arnold someone please help

  • This is the hardest one of yours I’ve done by far and I’ve done most of them. I used a 20kg barbell for the deadlifts and 10kg total in dumb bells for as many of the others as I could manage. Since starting your workouts last July I have lost a stone and I’m building more muscle than I ever have in my life. I have definition in places I never thought I’d ever get it. In a few months time, now I’ve added weights to my workouts, I’ll post the before and after of what my body looks like and it’s all thanks to Fitness Blender! Thank you!

  • what a hard worker! but TBH a natural lifter doesnt need to do so many exercises. After a certain number, its just diminishing returns alr

  • I did one of your upper body strength training yesterday and I’m so sore now. I was so concerned how I was going to hold the weights for today’s routine. But I did it and my lower body is screaming now so I’m basically unable to move!

  • 8 -10 reps, classed as high intensity? I’d say the workout was intense, but intensity is quite a defined term as in percentages of 1RM. This mayyy confuse folk.

  • Please note! We filmed this video on March 9, before coronavirus was declared a worldwide pandemic and while there were still less than 1000 cases in the USA. Since recording, most gyms have closed in Canada (where I am right now) and in the US. I encourage social distancing as much as possible to contain the spread, meaning that at-home training will be necessary for most of us. I’ve already uploaded a video from when I got back in Canada explaining some of the core principles and my favourite exercises for at-home training. Check it out here:

    The timeline is feeling extremely compressed right now. It’s hard to believe that just about a week ago, everyone seemed to be training as normal and now, almost no one is. I hope everyone is keeping their heads up and doing their best! I have more videos on the way explaining how I’m planning on modifying my training for the coming weeks or months. I hope you guys enjoy this video nonetheless and it definitely was a good spark of motivation for me to revisit this workout during editing. Take care guys! Peace!

  • How do we get Jeff to be the new wolverine for the MCU? He is EXACTLY what wolverine is supposed to look like (minus the blondeness)

  • Amazing workout!! 3 weeks in and I’m noticing changes on my body already, especially my butt wow! Love your workouts guys! #Lockdown2020

  • Here are three Pro-mo tips I wanted to share with you on back training.

    Straight arm pull downs with EZ bar and incline bench for greater ROM.
    You could use a straight bar as well.

    Multi tool for rows. This is incredible

    bigger ROM and I can lift 20% more weight this way. Or you can use 2 single hand paddles and a chain link.

    Slanted double D for pull downs and landmine rows.

  • Reading the comments, I didn’t feel like I could do it. But I just completed it! This workout is a killer, but feels so good after completing it!
    I’m doing this during the Quarantine 2020, this made my day today!
    Thank you Fitness Blender!
    Lots of love from India!

  • 3:28 I am spotted in the background. I’m YouTube famous ������ pretty dope to see you while it was the first time visiting American Barbell. I was like hey I know that guy from somewhere haha.

  • Wow, I’m drenched in sweat and my legs won’t know how to walk tomorrow but I feel great ���� Concentrating on doing each exercise with proper form and constantly contracted muscled resulted in my legs feeling like they were on fire like never before ���� I absolutely love this workout and I’m so glad I showed up today for it passed by so quickly and now I’m more than one kind of sore �� #FBBurn Day 22 complete! 16.06.2020

  • If you really want to gain mass and get ripped beyond human comprehension with strength gains beyond your wildest comprehension let me know I can help the PROBLEM is the Mr. Olympia competition will probably kick you out for looking too different compared to normal body builders I have seen that happen before being blacklisted sucks! All just by changing training style and techniques, you seem to have a good baseline now its time to take it to the Super Human level! Which the body demands a whole new way of thinking and exercising! Adverse side effects are strength beyond your wildest dreams, size that will make every judge hit the floor with their chin on the floor when you walk on stage, veins will look almost like garden hoses, the only bad drawback is your aggression levels will rise because your body will start producing excess testosterone! If you would like to give becoming Super Human a try I can help you with a few techniques to show you that I am who I claim to be, The only soldier labeled Super Human by both the Special Forces and CIA! Victim of top secret program labeled US ARMY Special Forces Super Soldier Training Program! which ran from 1948 to 1991 and was disbanded because of me in 1991! They found out the hard way to fear what they wanted because in my relentless pursuit of being labeled Super Human I accidentally unlocked the Super Natural, which put the fear of GOD in both the Special Forces and the CIA! Being human is GREAT being Super Human is scary as hell, you do not know if the unseen entity helping you will someday turn against you but know if that does happen you are totally defenseless against it! The way it started with me was kind of like magnetism!

  • If I would try this workout what would be a good replacement exercise/lat movement for the mid area instead of the ”Trap bar rows”?
    I don’t have that trap bar unfortunately!

    Awesome video btw!!

  • Shit me and my buddy did a new drop set work out today and I was like wtf did I get into straight up!

    Drop set Everything
    Squats 15/10/10 x3
    Hack squats 15/10/10 x3
    Smith machine lunges 15/10/10 x3
    Front squats 15/10/10 x3
    Leg curls 15/10/10 x3
    Leg extensions 15/10/10 x3
    All bare foot no shoes
    Should be 105 reps per exercise

    Death wobble out the mf gym

  • The fitness channel that actually shows full length workout videos, without the bs of people wearing make up even when working out and the most annoying one showing their spanx. I mean really. Thank you Kelly and Daniel, I love your videos, simple and straight to the point.✊✊

  • Hey everyone. I was doing this exercise today when I suddenly felt pain in my right buttock �� I had to stop exercising immediately because it was like I lost all strength to stand on my right leg. After having laid down for a few minutes it felt a little better but I could still notice it when I started walking around. But after that I haven’t really noticed any pain so I’m hoping it was just a minor injury but I wouldn’t know since I’ve never pulled a muscle before or anything like that. I’m just wondering if anyone here has experienced the same thing or knows what exactly happened? I would really like to be able to keep exercising. I’d be so sad if I’d need to take a long break.

  • This video reminds me of take your kid to work day lol �� all seriousness I will try this back workout when next allowed to the gym�� John keep up the good work love your training tips tricks and workouts������

  • Just finished this workout and I killed it! Two things happened…
    1. I realized that I am way stronger than I thought.
    2. I cancelled my gym membership.
    Thanks bro!

  • Mom: You should stop lifting heavy weights because your still young and you won’t grow tall any more.

    Me: You should stop being a fat af.

  • Question. What is the width of your arm because ive been training for some while and my arms are 40cm and I just think they are very or atleast have that appearance of just skinny arms. (note: im 1.95m and dropped weight from 114 to 95 c: )

  • Video Idea:

    Now that everyone is looking at home workouts and by extension, home gyms, could you explain how the pulley systems increase resistance with some of these home gym systems? I know mechanical advantage decreases the force needed to lift a weight, but I’ve never heard of increasing the force needed. Example: This home gym is claiming to have 214lbs of resistance with just an 80lb weight stack. How is this even possible?

  • This is a really challenging workout and I exercise regularly and do all kinds of workouts.. It’s my first time trying this routine and I stopped after the 3rd set, hoping that next time I’ll complete the workout!! Thanks Kelli, you are awesome. I love the way you alternate the moves so that no workout looks like another. ������

  • Found this while on an 8 day vacation.. Back home yesterday and did this workout today to jumpstart my way back into routine.. Dumbbell Destroyer is what I put on my calendar.. Definitely throwing this in a few days a week.. ��

  • My favorite trap exercise is actually a deadlift shrug. I thought of it myself(im sure somebody before me has done it though) after seeing Cailer Woolam do the dead rows. I will usually load up my 8RM on deadlift and perform 3-5 explosive deadlifts and at the top of the movement ill shrug up and use the momentum to hold it. Its worked wonders for my traps.

  • EXCELLENT Workout!! I saw a similar workout in another video and I’ve been using it for 5 weeks, and I can see significant results! But also, I’ve got my diet under control and I eat clean. I was doing intermittent fasting and working out on an empty stomach and that was terrible for me in building muscles. Other guys may do well in it but I don’t. First thing in the morning now, I have when a hard-boiled egg and a protein shake, after that I drink coffee black. About 90 minutes later I’m ready to work out. I do the compound movements similar to what’s in this video. After I workout I have a can of sardines and a protein shake. Throughout the day is pretty much eggs, sardines, and protein shakes, and occasional nuts. With eating clean and doing this compounding workout, in five weeks I’ve seen significant gains in my frame and muscles. My shoulders have gotten wider and I have lost weight, and gain muscle. So this workout does work, but you got to eat right and eat protein. I do 1 gram of protein per 1 lb of body weight. I try to keep my carbs to about 75 grams a day am I fat to about 75 grams a day. This may not work for everyone, but for me it’s this workout combination and eating plan is the best I ever done. But the key point is, the compound movements really improve your muscle mass. I will never again work on machines in the gym, it is a waste of time in my opinion. Dumbbells are old school and it still works!

  • So it’s just 5×5 this dumbbells? Ok.. but do squats this enough weight… How big is must be? How u can grab it this out injury risk?