You'll probably want more than 10 movements, and know how to pimp-slap plateaus when they happen. The books I've written below will help immensely 👇👇👇 Book 1: SWEAT www.verityfit.com/product-page/sweat Book 2: Ring Training For Hypertrophy www.verityfit.com/product-page/ring-training-for-hypertrophy Book 3: Resurrecting Your Gains www.verityfit.com/product-page/resurrecting-your-gains-finding-your-muscle-growth-formula Can check the site for full Tables Of Contents of each book. Appreciate the support!
@@rik9833 natural lifters usually don't have to worry about that, as long as progression is reasonable, technique is good and the program is balanced the joints tend to strengthen alongside the muscles.
@@GVS 1. Bench press 2. RDL'S 3. Heavy French presses 4. Pendlay rows 5. Barbell hack squats 6. Close grip bench press 7. Weighted Chin ups 8. Heavy ez bar curls 9. Cheated Yates rows 10. OHP 11. Upright rows (it was supposed to be 10 but I had to add them)
split these up 2 times a week, and add in mobility, stability work and strength through stretched range of motion motion and you will never break in half as you get super strong.
6:54 Great pick. people talk about instability like it’s a bad thing all the time as well. A little bit of instability forces better rep quality, bracing etc. also, that lil bit of instability is worth it if the exercise brings a bunch of unique benefits as well. Like with split squats, you can push your knees further forward and stay unnaturally upright compared to a squat. That’s more than worth it IMO Ppl just don’t like em cause they’re hard 😂
Great to see man, you should check out a guy called Peter Katcherian, he recently did a vid on dumbbells vs barbells and it's 🔥 kus so many fitness guys lately have been acting like dumbells are way better etc
I don't do barbells bc I'm afraid of them. Injured myself pretty badly early in my lifting career, avoided them ever since. I also like how I have complete and total control over dumbbells and my own body, so there's that as well.
If i could only do 10 exercises these would be it. In no particular order: 1. Squat: platz squat 2. Hip hinge: Romanian deadlift 3. Horizontal press: barrel press / press flye 4. Elbow flexion: hammer curl 5. Elbow extension: overhead db extension 6. horizontal pull: chest Supported one arm Cable row 7. Vertical pull: Neutral grip pull up 8 side delt: chest Supported lateral raise 9. Incline press: low Incline db press 10. (Weighted) Dead hang (for shoulder health, spinal decompression and grip strength)
Great video Geoff, currently, my top is: 1 Front Squat 2 Conventional Deadlift 3 Romanian Deadlift 4 Overhead Barbell Press 5 Neutral Grip Pull ups 6 Dumbbell Row 7 Bulgarian Split Squats 8 Flat Barbell Bench Press 9 EZ Bar Curl 10 Skullcrushers ( behind the head)
@@gorestex Deadlifts are my favorite exercise. Maybe it si not optimal for hypertrophy , but i love doing it, i can progressive overload relatively quickly, it took away my back pain and it helped me to be patient since i found complicated to get a good technique ( this make me notice to focus in good form in all my lifts).
My personal top 10. Honorable mention to Lu raises i love those too. 1. Back Squat 2. Romanian Deadlift 3. Incline Bench Press (trick here is different inclines to bias chest or delts more) 4. Weighted chinup (neutral, lat dominant too) 5. Pendlay Row 6. Low Face Pull (this way is like a hybrid w upright row) 7. Strict Barbell Curl 8. BB Skullcrusher 9. Weighted Lunges (you convinced me i think i would otherwise have put some calf raise here)) 10. Ham Curl
@@bengorohagrid859 remember to use straps, they are compound and can get heavy at that point the rope becomes a bitch to manage hehe Keep it a shoulder and traps not forearm workout
Good list except ham curl ? wtf ? your rdl and squats do your hams, better to do somethng else on your chest like cable crossovers or lats like pull ups as well s chin ups imo
@@mcpartridgeboy yeye is always subjective tho, ham curls are spammable ham volume they target what the hinges miss, maybe a pullover would take this place tbh
Been lifting (consistently) for 1.75 years now, here's my top 10 10.) Egyptian Lateral Raises 9.) Bicep Curl (ez or bar) 8.) Reverse Pec Deck 7.) Cable overhead tricep extension 6.) T-bar row 5.) Leg Extension 4.) RDL 3.) Bench Press 2.) Upright Row 1.) Skull crusher No my lower legs aren't pegs, seated calf raise is 11! Deadlift would make it if I weren't so injury prone.
You hit the nail on the head in regards to continuing to learn and grow as a person. More people need to take on that advice internally and be aware of it externally. Too many people bag on others for changing their opinion over the years when really, it is a good thing. (For the most part)
Garage gym Top 10 with limited equipment: 10. Sissy squats with apparatus, not the calisthenics version. These obliterate your quads with very little added weight. Mechanically, it's basically a leg extension in reverse using your bodyweight. Hugely slept-on exercise IMO. 9. Dumbbell lateral raises. Classic. 8. Face pulls with resistance bands. Don't sleep on bands if used correctly. Clip a triceps rope to the band for full ROM. Mix and match bands for progressive overload. These blew up my rear delts. 7. Conventional deadlift. Not the best for hypertrophy alone, but they make you stronger (especially at RDLs), able to lift more weight, and thus give your muscles more stimuli. 6. Lying triceps extensions with dumbbells or EZ bar. Behind the head style. 5. Dips. Close grip. 4. Standing dumbbell curl. Classic. 3. RDL. Builds the entire posterior chain including traps! 2. Flat barbell bench press. Classic. Always been enough for my pecs personally. 1. Weighted Chin-up (I like underhand grip; more bicep). My #1 back builder.
5:16 you can really see the serratus anterior working hard on the dumbbell overhead presses. 👌👌 People don't seem to appreciate that overhead presses are much more than just a delt builder.
@@veltaz9961 do pullovers work the serratus at all? the pullover motion is shoulder extension and the serratus' function is scapular protraction. I guess you could argue that there is SOME scapular motion and stabilization during a pullover... Dip shrugs, pushups, any protraction focused exercise is going to yield better serratus gains
Video suggestion, since I have issues with this but how you go about warming up/ mobility work based on your experience over the years. Love the content, looking at getting the book soon!
Over time you learn your body and know what needs stretching and warming up . But usually it all boils down to hip and hamstring stretches for lower and shoulder and lat stretches for upper body .
My top 10 1. Snatch grip rdl’s 2. Zercher pin squats 3. Rear foot elevated front foot elevated split squats 4. Dead Hang Chins 5. V bar gironda dips 6. Standing behind neck presses 7. Seal Rows 8. Close grip bench 9. 300 ft farmer walks 10. Snatch grip high pulls These are my movements that suit me well at 45, training in garage while maintaining what I built over the years. Lot of posterior chain focus as we age. Spent the 90’s and early 2k’s training in commercial gyms with variety and DC training most of those years
100% agree with RDLs. It’s definitely my hinge secondary movement in strength blocks, and takes the primary slot during hypertrophy blocks. Stimulus-fatigue is outstanding and the number of muscle groups it benefits is solid.
I have kinda fallen off of working out since going to boarding School. It sucks, but I have promised myself I Will get in the best shape of my life next Year when I go to school at Home. Thanks for reminding me of how awesome training is Geoff.
Strongly agree with #1. RDLs are in my program for almost 2 years now, and it still gives me the best, 3-4 days lasting hamstring soreness only after 3 sets, i can also see the direct correlation between the weigfht on the bar and the tightness of my pants. Had to buy several new jeans in this 2 years, mostly thanks to this movement.
@@naughtiousmaximus7853 So i have 2 leg days in my split but only one has RDLs, so that usually means once a week 3x12, i can usually hit 12 in all 3 of my sets, meaning that i'm 2-3 reps shy of failure but i don't think this is the type of movement that one should chase failure, i hit a weight for a few weeks, then i increase.
I've done SLDL's before as an accessory for THE deadlift and got great hammy gains but I started doing deficit RDL's with a slow eccentric a month ago and my hamstrings look like biceps but better!
Yeah they are very good but personally a good morning give a pretty same stimulus with less fatigue.My working sets for rdls now are 180×8,200×6,220×3,160×12 so the systemic fatigue is very strong so a GM will produce the same stimulus for hamstring,glutes and spinal erectors with significantly less weight so less systemic fatigue
I do RDLs once a week. Such a fantastic exercise. I usually do 3x8-12 with a moderately slow eccentric, slight pause. I keep my knees fairly straight while getting as much ROM as possible. Will probably have to go to standing on a plate at some point. I'd say a good alternative is a weighted 45 degree back extension where you entirely hinge and keep your back neutral though a full range of motion. Both of those exercises are lower fatigue than just spamming conventional deadlifts with more weight.
I really appreciate the dedication over the years to ANY time you say the word 'joints' you put in a picture of Snoop Dogg. I've come to expect them and it's hilarious every time.
i'm not really training for max hypertrophy, just as much as i can get along with all around athleticism. i really appreciate your approach, good stuff! this would help a lot of people i see in commercial gyms...
Great video! My Top 10 Exercises 1. Barbell Back Squat 2. Romanian Deadlift 3. Flat Barbell Bench Press 4. Standing Barbell Overhead Press 5. Barbell Row 6. Neutral Grip Pull Up 7. EZ Bar Biceps Curl 8. EZ Bar Lying Triceps Extension 9. Standing Dumbbell Lateral Raise 10. Standing Calf Raise (I was conflicted between calf raise and dumbbell reverse fly but I ended up picking calf raise over reverse fly as rear deltoids get some work from barbell rows whereas calves don’t contribute much to other 9 lifts that I picked other than their involvement in walking out the squats.)
Agree on everything. And I found out after some time of training that there are some movements that you can hate, but they are essential and unavoidable. BTW thank you for your books thay taught me for several months more than I learned for last few years about training. It's a bit strange, but some obvious things I needed to read to realize and understand. Thank you very much.
That outro music was sweet. We pretty much have the same list, except Replace Zombie Squats with Front Squats. I enjoy the stability Helms for with inverted Ring rows (weighted) DB OHP with standing BB OHP And close grip bench with Paused Close grip Larsen Press.
Just here to say that GVS is looking massive! Good for you, man. A sign of what a dedication to time under tension can yield. Inspiring stuff. Much love for all the great content.
RDLs and Bulgarians are done once a week every week on the same day. I can't face them more than that, they are mentally hard. They make me sore. But the gains they give are pretty much unparalleled
Great video. I like your explanation for your choices as well. Here is my top 10: 1 Conventional Deadlift/RDL 2 High bar squat (ATG) 3 Weighted Chin up 4 Weighted Ring Dips 5 Seal row 6 Overhead Barbell Press 7 Bulgarian Split Squats 8 Handstand push ups 9 Close grip bench press 10 Lu raises
Loved the video! For me I actually have no problem spamming dips, I do them all the time when travelling and it translates to my bench press when I have access to a gym again. My bench doesnt go down and lately it even improved after doing a bunch of dips for 1+ month while travelling.
Great you mentioned Bulgarian split squats, it’s the only leg exercise you need except you wanna be better in squats with max load. Zombie squat I like too but I’m the only man doing them. Beginner and intermediate People think that only back squat counts 😂
#1 choice is absolutely correct. Rdls are really hard to beat. And they're one of my best lat movements too. I've even figured out a way to possibly use them for rear delts.
My list: 1. Romanian Deadlifts 2. High Bar Squats 3. Bench Press 4. Lat Pulldowns 5. Overhead Press (dumbbell seated) 6. Dumbbell Rows (preferably chest supported in incline bench, but I’m ok with the classic variation as well) 7. Overhead Extensions (preferably with cable, but dumbbell is also ok) 8. Incline Dumbbell Curls 9. Cable Lateral Raises 10. Standing Calf Raises Definetly want to get all the main movement patterns in and some isolations for the arms, delts and calves.
My top 10 and yours has one thing in common- RDLs in the rank 1 position. As for the rest in no particular order are as follows: 1. Neutral Grip Lat Pulldown 2. Incline Smith Bench Press 3. Seated Cable Rows 4. Trap Bar Power Shrugs 5. Smith Machine BTN Seated Press 6. Hack Squats 7. Dumbbell/Kettlebell Pullover (I find KBs easier to grip) 8. Overhead Tricep Extensions 9. Cable Curls
1) Preacher curl 2) RDL 3) Pendulum squat 4) Seated OHP 5) DB Rows 6) Kelso shrugs 7) Walking lunges 8) Deadlift 9) Skullcrushers 10) Close grip bench I mean my actual favourite exercise of all time is the burpee, particularly the broad jump variety, but that’s not exactly appropriate for hypertrophy I suppose 😁
In no particular order 10) Glute ham raise 9) Hack squat machine 8) Cable lateral raise 7) Incline Dumbbell bench 6) Seated barbell OHP 5) Neutral grip pullups FOR SURE 4) Chest supported t bar row (seal row if you dont have the machine at your gym) 3) Facepulls 2) Machine preacher curl 1) Overhead tricep extension
My Top ten would be: 1. (Sumo) Deadlift 2. (Sumo) Barbell back squat full range of motion 3. Chest supported (similar to helms) rear delt row (dumbbells wide) 4. Overhand weighted pull-ups shoulder with apart 5. Dumbbell bench press (slight decline, flat or 20 degrees incline) 6. Standing/seated dumbbell press 7. RDL 8. Bulgarian split squat 9. EZ-bar reverse curl (long head)/externally rotated high incline supported supinated curl (short head)/internally rotated pronated concentration curl (Brachialis) 10. Lying triceps extensions (upper arm angled back)/overhead triceps extensions/tricep kickback I've also moved from the barbells towards dumbbell workouts. I chose this 10, some because of convenience, some because I feel the most in the muscle targeted.
AFAICT the biggest difference in your exercise selection is reduced axial spinal loading. Sumo DL + Deficit DL -> RDL Back Squat -> Zombie Squat BB Rows -> Helms Row BB Press -> Seated DB Press I messed up my back last week, and I think I'll do something similar.
Not sure if anyone cares, but here's my list, in no particular order: 1- OHP 2- Back squat 3- Romanian deadlifts 4- Strict curls (barbell or ez bar) 5- Close-grip bench press 6- Dumbell pullover 7- Bent over rows 8- Cable flyes 9- Incline/flat dumbell bench press 10- Overhead tricep extension
Working out at home I'm mostly reliant on barbell movements. I also have a pull-up bar, light dumbbells and some bands to use. I'm doing a programme of 14 exercises: -Press -Floor Press -Weighted Dips -Barbell Row -Weighted Chin-up -Sumo Deadlift -Romanian Deadlift -Split-Squat -Bodyweight Leg Extension -Dumbbell Curl -Overhead Tricep Extension -Banded Face Pull -Calf Raise -Ab Wheel I'm limited on what I can do, does anyone have further suggestions?
Geoffrey is starting to get familiar and professional with this new editing software, and editing skills have been around the whole video Keep it up Bro, and I was hoping to ask NH at the end to make his list too.
my top 10 for (Hypertrophy Speedrun) 10 - 1 minute Bar hanging (weighted) 9 - 45 angle dumble raise 8 - Hammer Curls 7 - dumble chest press 6 - lat pull down 5 - single full rob tricips front variation 4 - seated dumble press 3 - Conventional deadlift 2 - military shoulder press 1 - high bar squats (ass to the grass)
Depending on the stuborn muscles and proportionally overdeveloped muscles each athlete may have, the top 10 exercises should change for each person. For example there are people with dominant arms in their body composition who could easily avoid insolation exercises for their aesthetic balance. Others with dominant chest in their bodys limit the total volume for this, etc. So first it is important to know the body parts that grow fast and those that grow slow for each bodybuilder and prioritize these ones in total volume and in the order of performance for each training session. Other factors to consider is the work of different muscles in a second sport the athlete may practice. As a general top ten before personalization i would suggest: Traditiinal Deadlift plus srugs Chin ups Incline dumbell press Dumbell shoulder rises Back squat Abs Planks Chest supported dumbell rows Dumbell curls Overhead tricep extension (Extended legs) calves
This is my personal top 10 after 3 years of being your average gym enjoyer (enjoyer more than average) 10. Incline DB press 9. Leg extension 8. Cable rows 7. Military press 6. DB curls 5. Overhead tricep ext 4. Romanian DEADlift 3. Lu raises 2. Lat machine 1. Back squat
Top 10: Incline DB Bench, Trap Bar Deadlift, Smith Machine Hack Squats, Bayesian Curls, DB Overhead Press, Smith JM Press, Rack Pulls, DB Rows, Lat Pulldowns, Cable Lateral Raise
a bit of difference since I go to the weight room to train for basketball, but a surprising amount of overlap: 1. RDL's with some knee bend 2. Front squats (but not zombie) 3. neutral grip pullups 4. bench press (not close grip) 5. ab roll out (it's not a gimmick!) 6. seated good mornings 7. Hang high pull 8.squat jumps either with dumbbells or a trap bar. 9. Bulgarian split squats 10. nordic curls plyo's not included. sprints, depth jumps, pogo jumps, and kneeling jumps are major inclusions for me
My top 10 (mostly basic home gym training in my case): 1. Ring dips 2. Ring inverted rows 3. Bar chin ups 4. Barbell upright rows 5. Barbell bicep curls 6. Ez bar standing tricep extensions (can't load on dumbells properly, I find it better) 7. Back squats with heel elevation or oly shoes 8. Barbell RDLs 9. Sissy squats 10. Dumbell finger-wrist curls
I'm still unsure about this but after listening a ton to Basement Bodybuilding, isolation feels so underrated. Isolation makes sure you're covered for anything that's not a prime mover in your big lifts. Not only that, but it makes sure your sets end because of (proximity to) muscular failure, not fatigue. Doing your compounds is all fine and dandy, but I think too many of us sleep on isolation. Beyond newbie gains, non-primary movers muscles need proximity to failure to grow.
You have to have some isolations for sure, especially for smaller muscles. For the sake of the video he has artificially limited the number of exercises he can do, so there’s simply no room to isolate the neck or the forearms. For the sake of time efficiency (and mental capacity) it’s often worthwhile to limit the number of exercises in your program as well (although maybe not to this extent), just to keep training from becoming a slog. Basement Bodybuilding has some great points, but he also spends a really long time training, and training in a home gym makes that much easier. As such, he can afford more variation in his training in a way that other people simply don’t have time for.
My personal list: Incline DB Press 30°, Dips, Upright Rows, Seated OHP slight incline (the way alphadestiny does them), Chin Ups/Pull Ups, Seated chest support rows(preferably heavy so you can hit spinal erectors), Hack Squat(preferably a high quality one) , RDLs, Hamstring curl machine(anyone), Leg extension/sissy squats.
Amazing vid! Five exercises that grew the most muscle for me: Incline dumbbell curls Front squats Power cleans (blew my traps up) High rep barbell bench Chest supported smith machine row
My top 10: 1. Face pull. Peak delt exercise and it even hits upper back 2. Incline db press. The stretch on these is really nice 3. High bar heel elevated squat 4. Leg curl. Great for hamstrings since sldl and good mornings torture my back so bad i can’t do cardio 5. Wide pronated pull ups. These don’t actually hurt my shoulders 6. Cable row 7. Upright row. Tbh i don’t enjoy lat raises 8. Close grip bench 9. Overhead extension. Triceps need a lot of volume so this isolation is needed 10. Weighted/machine crunches. Cant forget abs. Also, leg raises are practically impossible to do once you’re strong enough to use a 45 lb+ dumbell
It’s nice seeing a probable natty who’s huge have the same joint muscle issues the typical ever day lifter eventually develops. - I’ve been out due to arm pain in my elbow’s tendons etc. I’ll be getting back in next week FINALLY I’ve lost everything. Mobility will be a big part of what I do now.
Goblet squat on slant board, deficit trap deadlift, sumo deadlift, box squat, barbell ohp, weighted pushups, weighted dips, weighted chins, weighted neutral chins, weighted body weight rows. Most variation I could come up with. I get joint agitation/overuse relatively easily, this would be my best bet. No hamstring curls would probably lead to injury though. Might have to sub something out for those.
Chin up Dip Db press Atg split squats Kettle bell swings Chest supported rows Db seated shoulder press Face pulls Skull crusher's Curls in the squat rack
You'll probably want more than 10 movements, and know how to pimp-slap plateaus when they happen.
The books I've written below will help immensely 👇👇👇
Book 1: SWEAT
www.verityfit.com/product-page/sweat
Book 2: Ring Training For Hypertrophy
www.verityfit.com/product-page/ring-training-for-hypertrophy
Book 3: Resurrecting Your Gains
www.verityfit.com/product-page/resurrecting-your-gains-finding-your-muscle-growth-formula
Can check the site for full Tables Of Contents of each book. Appreciate the support!
you've trained for so long I cant help wonder how you've dealt with joint strenthing/pain
@@rik9833 natural lifters usually don't have to worry about that, as long as progression is reasonable, technique is good and the program is balanced the joints tend to strengthen alongside the muscles.
@@GVS
1. Bench press
2. RDL'S
3. Heavy French presses
4. Pendlay rows
5. Barbell hack squats
6. Close grip bench press
7. Weighted Chin ups
8. Heavy ez bar curls
9. Cheated Yates rows
10. OHP
11. Upright rows (it was supposed to be 10 but I had to add them)
10. Overhead tricep ext
9. Incline db curls
8. Lu lat raise
7. Seated db press
6. Helms row
5. Bulgarian split squat
4. Neutral grip pullups
3. Zombie front squat
2. Close grip bench
1. Rdl
Thank you, after all this scrolling 😅
Also: neck flexion
split these up 2 times a week, and add in mobility, stability work and strength through stretched range of motion motion and you will never break in half as you get super strong.
6:54 Great pick. people talk about instability like it’s a bad thing all the time as well. A little bit of instability forces better rep quality, bracing etc. also, that lil bit of instability is worth it if the exercise brings a bunch of unique benefits as well.
Like with split squats, you can push your knees further forward and stay unnaturally upright compared to a squat. That’s more than worth it IMO
Ppl just don’t like em cause they’re hard 😂
They are the truth for real... Been on them pretty hard the last couple years
@@koolkeithsdad splits squats also carry over better to athleticism than squats in my experience.
Do you think they’re better than single leg press as a squat accessory?
@@danielprochazka6188 I think they’re equally good but have different benefits
@@BaldOmniMan thanks for answering!
You’ve inspired me to add some more barbell movements into my routine. I fell into the “barbells are bad for hypertrophy” trap.
Great to see man, you should check out a guy called Peter Katcherian, he recently did a vid on dumbbells vs barbells and it's 🔥 kus so many fitness guys lately have been acting like dumbells are way better etc
Nothing is "bad" for hypertrophy. Use barbells, dumbbells, cables, machines, rings, bodyweight. Everything has it's place
Who said: "Barbells are bad for hypertrophy”?? Must be a genius.
You forgot that the exact same people saying "barbells are bad for hypertrophy" built 90% of their physique off barbell movements 😂
I don't do barbells bc I'm afraid of them. Injured myself pretty badly early in my lifting career, avoided them ever since. I also like how I have complete and total control over dumbbells and my own body, so there's that as well.
You only really need tricep kickbacks. It works the whole body, especially the mind 🧠.
he gets it
i have heard that these dont do much for the tricep and to do exercises that stretch the heads more. are kick backs actually beneficial?
@@sinjin9501 they’re joking..😂
We have a comedian here
And tones them arms pretty well too!
My top 10 exercises:
1. Dumbell row
2. Chest supported row
3. Yates row
4. Helms row
5. T-bar row
6. Cabel seated row
7. Inverted row
8. Barbell row
9. Pendlay row
10. Seal row
Bro be hitting back Monday through Friday 😂 I don’t blame you though
You forgot the Meadows Row, Single Arm Dumbbell Row and the Kroc Row, without which there's no chance your back will grow
@davidyates7384 were you the one who the yates row was named after?
yoked back
If i could only do 10 exercises these would be it. In no particular order:
1. Squat: platz squat
2. Hip hinge: Romanian deadlift
3. Horizontal press: barrel press / press flye
4. Elbow flexion: hammer curl
5. Elbow extension: overhead db extension
6. horizontal pull: chest Supported one arm Cable row
7. Vertical pull: Neutral grip pull up
8 side delt: chest Supported lateral raise
9. Incline press: low Incline db press
10. (Weighted) Dead hang (for shoulder health, spinal decompression and grip strength)
Great video Geoff, currently, my top is:
1 Front Squat
2 Conventional Deadlift
3 Romanian Deadlift
4 Overhead Barbell Press
5 Neutral Grip Pull ups
6 Dumbbell Row
7 Bulgarian Split Squats
8 Flat Barbell Bench Press
9 EZ Bar Curl
10 Skullcrushers ( behind the head)
why conventional deadlift when the focus of the video is hypertrophy?
@@gorestex Deadlifts are my favorite exercise.
Maybe it si not optimal for hypertrophy , but i love doing it, i can progressive overload relatively quickly, it took away my back pain and it helped me to be patient since i found complicated to get a good technique ( this make me notice to focus in good form in all my lifts).
@@SPIDEYFNA skullcrusher behind the head are called French Press
My personal top 10. Honorable mention to Lu raises i love those too.
1. Back Squat
2. Romanian Deadlift
3. Incline Bench Press (trick here is different inclines to bias chest or delts more)
4. Weighted chinup (neutral, lat dominant too)
5. Pendlay Row
6. Low Face Pull (this way is like a hybrid w upright row)
7. Strict Barbell Curl
8. BB Skullcrusher
9. Weighted Lunges (you convinced me i think i would otherwise have put some calf raise here))
10. Ham Curl
Gotta try that low face pull, sound awesome!
@@bengorohagrid859 remember to use straps, they are compound and can get heavy at that point the rope becomes a bitch to manage hehe
Keep it a shoulder and traps not forearm workout
Honestly throw some ab isolations in there and you got yourself a solid doctrine that hits everything!
Good list except ham curl ? wtf ? your rdl and squats do your hams, better to do somethng else on your chest like cable crossovers or lats like pull ups as well s chin ups imo
@@mcpartridgeboy yeye is always subjective tho, ham curls are spammable ham volume they target what the hinges miss, maybe a pullover would take this place tbh
Dude you are a literal unit. Massive respect
Been lifting (consistently) for 1.75 years now, here's my top 10
10.) Egyptian Lateral Raises
9.) Bicep Curl (ez or bar)
8.) Reverse Pec Deck
7.) Cable overhead tricep extension
6.) T-bar row
5.) Leg Extension
4.) RDL
3.) Bench Press
2.) Upright Row
1.) Skull crusher
No my lower legs aren't pegs, seated calf raise is 11! Deadlift would make it if I weren't so injury prone.
You hit the nail on the head in regards to continuing to learn and grow as a person.
More people need to take on that advice internally and be aware of it externally. Too many people bag on others for changing their opinion over the years when really, it is a good thing. (For the most part)
Have strong convictions but hold them loosely. Good ethics
Garage gym Top 10 with limited equipment:
10. Sissy squats with apparatus, not the calisthenics version. These obliterate your quads with very little added weight. Mechanically, it's basically a leg extension in reverse using your bodyweight. Hugely slept-on exercise IMO.
9. Dumbbell lateral raises. Classic.
8. Face pulls with resistance bands. Don't sleep on bands if used correctly. Clip a triceps rope to the band for full ROM. Mix and match bands for progressive overload. These blew up my rear delts.
7. Conventional deadlift. Not the best for hypertrophy alone, but they make you stronger (especially at RDLs), able to lift more weight, and thus give your muscles more stimuli.
6. Lying triceps extensions with dumbbells or EZ bar. Behind the head style.
5. Dips. Close grip.
4. Standing dumbbell curl. Classic.
3. RDL. Builds the entire posterior chain including traps!
2. Flat barbell bench press. Classic. Always been enough for my pecs personally.
1. Weighted Chin-up (I like underhand grip; more bicep). My #1 back builder.
5:16 you can really see the serratus anterior working hard on the dumbbell overhead presses. 👌👌
People don't seem to appreciate that overhead presses are much more than just a delt builder.
ohp full body exercise
Pull over works it 10x better tho
@@veltaz9961 do pullovers work the serratus at all? the pullover motion is shoulder extension and the serratus' function is scapular protraction.
I guess you could argue that there is SOME scapular motion and stabilization during a pullover...
Dip shrugs, pushups, any protraction focused exercise is going to yield better serratus gains
@@MonkeyBarsEveryday I had the most serratus soreness when I did pullovers. Can't tell if it contributed to serratus gains tho
Please never change the video quality, mate 😂. Your content is always top notch, well thought through and to the point. Love it!
The Milk Jug Curl (with pausing at the top aka sips) is the ultimate exercise.
(only works with the gomad diet)
1 - Ring Push-ups/Ring Dips/Decline Push-ups
2 - Neutral Grip Pull-ups with legs bent in front of the body
3 - ATG Heel Elevated Squats
4 - RDLs
5 - Seated Dumbbell Shoulder Press
6 - Dumbbell Chest Supported Row
7 - Cable Curls
8 - Cable Upright Rows
9 - Dual Rope Tricep Pushdowns
10 - Ez Bar Reverse Curl
Video suggestion, since I have issues with this but how you go about warming up/ mobility work based on your experience over the years. Love the content, looking at getting the book soon!
Over time you learn your body and know what needs stretching and warming up . But usually it all boils down to hip and hamstring stretches for lower and shoulder and lat stretches for upper body .
(No particular order)
1. Close grip bench
2. Stiff legged deadlift
3. Back squat
4. Overhead press
5. Hammer curl
6. Walking lunges
7. Barbell row
8. Pullups
9. Overhead triceps extensions
10. Lu raises
The clips you put in for comedy was spot on in this video. Genuinely made me laugh! I’m more of a fan of the quick ones than the longer ones.
My top 10
1. Snatch grip rdl’s
2. Zercher pin squats
3. Rear foot elevated front foot elevated split squats
4. Dead Hang Chins
5. V bar gironda dips
6. Standing behind neck presses
7. Seal Rows
8. Close grip bench
9. 300 ft farmer walks
10. Snatch grip high pulls
These are my movements that suit me well at 45, training in garage while maintaining what I built over the years. Lot of posterior chain focus as we age. Spent the 90’s and early 2k’s training in commercial gyms with variety and DC training most of those years
100% agree with RDLs.
It’s definitely my hinge secondary movement in strength blocks, and takes the primary slot during hypertrophy blocks.
Stimulus-fatigue is outstanding and the number of muscle groups it benefits is solid.
bulgarian split squats ruin my day
I have kinda fallen off of working out since going to boarding School. It sucks, but I have promised myself I Will get in the best shape of my life next Year when I go to school at Home. Thanks for reminding me of how awesome training is Geoff.
Strongly agree with #1. RDLs are in my program for almost 2 years now, and it still gives me the best, 3-4 days lasting hamstring soreness only after 3 sets, i can also see the direct correlation between the weigfht on the bar and the tightness of my pants. Had to buy several new jeans in this 2 years, mostly thanks to this movement.
How much volume do you do on these?
@@naughtiousmaximus7853 So i have 2 leg days in my split but only one has RDLs, so that usually means once a week 3x12, i can usually hit 12 in all 3 of my sets, meaning that i'm 2-3 reps shy of failure but i don't think this is the type of movement that one should chase failure, i hit a weight for a few weeks, then i increase.
I've done SLDL's before as an accessory for THE deadlift and got great hammy gains but I started doing deficit RDL's with a slow eccentric a month ago and my hamstrings look like biceps but better!
Yeah they are very good but personally a good morning give a pretty same stimulus with less fatigue.My working sets for rdls now are 180×8,200×6,220×3,160×12 so the systemic fatigue is very strong so a GM will produce the same stimulus for hamstring,glutes and spinal erectors with significantly less weight so less systemic fatigue
I do RDLs once a week. Such a fantastic exercise. I usually do 3x8-12 with a moderately slow eccentric, slight pause. I keep my knees fairly straight while getting as much ROM as possible. Will probably have to go to standing on a plate at some point.
I'd say a good alternative is a weighted 45 degree back extension where you entirely hinge and keep your back neutral though a full range of motion. Both of those exercises are lower fatigue than just spamming conventional deadlifts with more weight.
I really appreciate the dedication over the years to ANY time you say the word 'joints' you put in a picture of Snoop Dogg. I've come to expect them and it's hilarious every time.
i'm not really training for max hypertrophy, just as much as i can get along with all around athleticism. i really appreciate your approach, good stuff! this would help a lot of people i see in commercial gyms...
You understood the power of lifting others and humility; talking about your colleagues like that. Love this aspect of you. Keep up the good work
8:54 I’m gonna start saying this phrase in the exact same tone 😂
Great video!
My Top 10 Exercises
1. Barbell Back Squat
2. Romanian Deadlift
3. Flat Barbell Bench Press
4. Standing Barbell Overhead Press
5. Barbell Row
6. Neutral Grip Pull Up
7. EZ Bar Biceps Curl
8. EZ Bar Lying Triceps Extension
9. Standing Dumbbell Lateral Raise
10. Standing Calf Raise (I was conflicted between calf raise and dumbbell reverse fly but I ended up picking calf raise over reverse fly as rear deltoids get some work from barbell rows whereas calves don’t contribute much to other 9 lifts that I picked other than their involvement in walking out the squats.)
Amazing my favourite trend of this year
I have been watching you for 2 years now and I have to say, this is your cleanest cut for a thumbnail 😀
Nice editing!
Agree on everything. And I found out after some time of training that there are some movements that you can hate, but they are essential and unavoidable. BTW thank you for your books thay taught me for several months more than I learned for last few years about training. It's a bit strange, but some obvious things I needed to read to realize and understand. Thank you very much.
That outro music was sweet.
We pretty much have the same list, except
Replace Zombie Squats with Front Squats. I enjoy the stability
Helms for with inverted Ring rows (weighted)
DB OHP with standing BB OHP
And close grip bench with Paused Close grip Larsen Press.
Just here to say that GVS is looking massive! Good for you, man. A sign of what a dedication to time under tension can yield. Inspiring stuff. Much love for all the great content.
RDLs and Bulgarians are done once a week every week on the same day. I can't face them more than that, they are mentally hard. They make me sore. But the gains they give are pretty much unparalleled
Great video. I like your explanation for your choices as well.
Here is my top 10:
1 Conventional Deadlift/RDL
2 High bar squat (ATG)
3 Weighted Chin up
4 Weighted Ring Dips
5 Seal row
6 Overhead Barbell Press
7 Bulgarian Split Squats
8 Handstand push ups
9 Close grip bench press
10 Lu raises
Damn handstand pushups are difficult.. what movements would you suggest doing to get there?
Loved the video! For me I actually have no problem spamming dips, I do them all the time when travelling and it translates to my bench press when I have access to a gym again. My bench doesnt go down and lately it even improved after doing a bunch of dips for 1+ month while travelling.
I'm focusing on ring dips lately, the eccentric is amazing
My top 10 :
1)CONVENTIONAL DEADLIFT.
2)lateral dbs raises.
3) lat pull downs.
4) shoulder press machine.
5)triceps OH extensions.
6)Front squats.
7)barbell rows.
8) db biceps curls.
9) flat barbell bench press.
10) quad extensions.
Great you mentioned Bulgarian split squats, it’s the only leg exercise you need except you wanna be better in squats with max load. Zombie squat I like too but I’m the only man doing them. Beginner and intermediate People think that only back squat counts 😂
#1 choice is absolutely correct. Rdls are really hard to beat. And they're one of my best lat movements too. I've even figured out a way to possibly use them for rear delts.
What is the cue for rear delt in Rdl? Now I get tension mostly in my traps apart from the hams and glutes.
@@balintlosonci3578 a really close grip
Really? I get almost no lat stimulus.... for me its 70% hamstrings, 20% glutes and 10% spread over the back, mostly lower back.
Do you consciously pull your elbows and arm back at the top of the movement?
To target the rear delt that is
1. Weighted neutral grip pull ups
2. Weighted dips
3. Ring push ups
4. High bar squat
5. Romanian deadlift
6. Seated DB shoulder press
7. Chest supported DB row
8. Standing dumbbell curl
9. Rope tricep pushdown
10. Ring face pull
the problem with bulgarian split squats with dumbells, is that it is a forearm exercice.
This is great content. PB knows what's up!
Great choice of exercises by the way. I like both your current list and your list from 2 years ago.
My list:
1. Romanian Deadlifts
2. High Bar Squats
3. Bench Press
4. Lat Pulldowns
5. Overhead Press (dumbbell seated)
6. Dumbbell Rows (preferably chest supported in incline bench, but I’m ok with the classic variation as well)
7. Overhead Extensions (preferably with cable, but dumbbell is also ok)
8. Incline Dumbbell Curls
9. Cable Lateral Raises
10. Standing Calf Raises
Definetly want to get all the main movement patterns in and some isolations for the arms, delts and calves.
Awesome exercises man, you should add 5 sets of camera lens wiping
Fire video. And thanks for linking all the other guys. Helped a lot
Video summary
Joint friendly, intresting, progressive overload suited
1. Overhead cable extension
2. Incline DB curl
3. Lu lateral raises
4. Seated DB press
5. Helms rows
6. Bulgarian Split Squat
7. Neutral grip pull-up
8. Front squat
9. Close grip bench press
10. Romanian Deadlift
You have them reversed
1:40 holy shit that set man. you just kept going and going xD
1. Low bar squat
2. Chest supported seated row
3. Neautral grip pull uo
4. Slight Incline DB press
5. Over head DB press
6. Lateral raise
7. Rear delt raise
8. Cable overhead tricep extension
9. Db seated curl
10. db shrugs
Bonus: kettlebell swings
My top 10 and yours has one thing in common- RDLs in the rank 1 position.
As for the rest in no particular order are as follows:
1. Neutral Grip Lat Pulldown
2. Incline Smith Bench Press
3. Seated Cable Rows
4. Trap Bar Power Shrugs
5. Smith Machine BTN Seated Press
6. Hack Squats
7. Dumbbell/Kettlebell Pullover (I find KBs easier to grip)
8. Overhead Tricep Extensions
9. Cable Curls
1) Preacher curl
2) RDL
3) Pendulum squat
4) Seated OHP
5) DB Rows
6) Kelso shrugs
7) Walking lunges
8) Deadlift
9) Skullcrushers
10) Close grip bench
I mean my actual favourite exercise of all time is the burpee, particularly the broad jump variety, but that’s not exactly appropriate for hypertrophy I suppose 😁
You actually enjoy burpees? You're nuts 😆
@@zed1123 yes, I do believe I have a problem 😂
Squat, RDL, leg press, leg curls, calf extension, Barbell row, incline bench press, Hammer curls, DB overhead extension, lateral raises.
In no particular order
10) Glute ham raise
9) Hack squat machine
8) Cable lateral raise
7) Incline Dumbbell bench
6) Seated barbell OHP
5) Neutral grip pullups FOR SURE
4) Chest supported t bar row (seal row if you dont have the machine at your gym)
3) Facepulls
2) Machine preacher curl
1) Overhead tricep extension
Loved hearing you speak so highly of RDLs. I feel the same way😂
Larsen Press "iS kInDa ThE sAme ThInG"...
*adds to list of those who didn't learn their lesson from the first mogging*
I knew you're gonna be pissed about it, lol.
Gotta occasionally poke the beast
2 months left in my 2 year bulk so I’m trying to pack on these last bits of size 💀
Great video thanks Geoffrey
Just wanna say I love the upload times. It’s right when I’m eating breakfast
My Top ten would be:
1. (Sumo) Deadlift
2. (Sumo) Barbell back squat full range of motion
3. Chest supported (similar to helms) rear delt row (dumbbells wide)
4. Overhand weighted pull-ups shoulder with apart
5. Dumbbell bench press (slight decline, flat or 20 degrees incline)
6. Standing/seated dumbbell press
7. RDL
8. Bulgarian split squat
9. EZ-bar reverse curl (long head)/externally rotated high incline supported supinated curl (short head)/internally rotated pronated concentration curl (Brachialis)
10. Lying triceps extensions (upper arm angled back)/overhead triceps extensions/tricep kickback
I've also moved from the barbells towards dumbbell workouts. I chose this 10, some because of convenience, some because I feel the most in the muscle targeted.
AFAICT the biggest difference in your exercise selection is reduced axial spinal loading.
Sumo DL + Deficit DL -> RDL
Back Squat -> Zombie Squat
BB Rows -> Helms Row
BB Press -> Seated DB Press
I messed up my back last week, and I think I'll do something similar.
Not sure if anyone cares, but here's my list, in no particular order:
1- OHP
2- Back squat
3- Romanian deadlifts
4- Strict curls (barbell or ez bar)
5- Close-grip bench press
6- Dumbell pullover
7- Bent over rows
8- Cable flyes
9- Incline/flat dumbell bench press
10- Overhead tricep extension
My top 10:
1. Barbell overhead press
2. Front squat
3. Single arm dumbbell row
4. Romanian deadlift
5. Flat bench press
6. Reverse lunges
7. Incline curls
8. Shrugs
9. Suitcase carry
10. Skull crushers
Squats, RDL, reverse lunges, pull ups, bench press dumbells, one arm cable corssover, shoulder press dumbells with dumbell shoulder shrug superset, bicep curl dumbells, skull crushers with close grip bench press superset.
Working out at home I'm mostly reliant on barbell movements. I also have a pull-up bar, light dumbbells and some bands to use. I'm doing a programme of 14 exercises:
-Press
-Floor Press
-Weighted Dips
-Barbell Row
-Weighted Chin-up
-Sumo Deadlift
-Romanian Deadlift
-Split-Squat
-Bodyweight Leg Extension
-Dumbbell Curl
-Overhead Tricep Extension
-Banded Face Pull
-Calf Raise
-Ab Wheel
I'm limited on what I can do, does anyone have further suggestions?
Geoffrey is starting to get familiar and professional with this new editing software, and editing skills have been around the whole video Keep it up Bro, and I was hoping to ask NH at the end to make his list too.
1.) one arm row
2.) high bar squats
3.) wide grip bench
4.) pullups
5.) upright row
6.) Cable curl
7.) rope oh extension
8.)RDL
9.) ohp
10.) dips
I'd argue the Lu Lateral Raise is a compound movement
my top 10 for (Hypertrophy Speedrun)
10 - 1 minute Bar hanging (weighted)
9 - 45 angle dumble raise
8 - Hammer Curls
7 - dumble chest press
6 - lat pull down
5 - single full rob tricips front variation
4 - seated dumble press
3 - Conventional deadlift
2 - military shoulder press
1 - high bar squats (ass to the grass)
Depending on the stuborn muscles and proportionally overdeveloped muscles each athlete may have, the top 10 exercises should change for each person. For example there are people with dominant arms in their body composition who could easily avoid insolation exercises for their aesthetic balance. Others with dominant chest in their bodys limit the total volume for this, etc. So first it is important to know the body parts that grow fast and those that grow slow for each bodybuilder and prioritize these ones in total volume and in the order of performance for each training session. Other factors to consider is the work of different muscles in a second sport the athlete may practice.
As a general top ten before personalization i would suggest:
Traditiinal Deadlift plus srugs
Chin ups
Incline dumbell press
Dumbell shoulder rises
Back squat
Abs Planks
Chest supported dumbell rows
Dumbell curls
Overhead tricep extension
(Extended legs) calves
Totally agree with the BSS as being the most hated. I hate them, but since I started doing them, my hips feel much better.
This is my personal top 10 after 3 years of being your average gym enjoyer (enjoyer more than average)
10. Incline DB press
9. Leg extension
8. Cable rows
7. Military press
6. DB curls
5. Overhead tricep ext
4. Romanian DEADlift
3. Lu raises
2. Lat machine
1. Back squat
I totally feel the love-hate for bulgarian split squats. Lately I've been going through more of a love phase.
Hard to pick top 10. Heres would be mine so far:
1. Sumo deadlift
2. Barbell bench press
3. Barbell back squats
4. seated dumbbell overhead press
5. pull ups
6. dips
7.dumbell curls
8. latteral raises
9. bulgarians
10. dumbbell rows
I freaking knew that RDL’s would take the first place.
Great video man, I love these lists!
Top 10: Incline DB Bench, Trap Bar Deadlift, Smith Machine Hack Squats, Bayesian Curls, DB Overhead Press, Smith JM Press, Rack Pulls, DB Rows, Lat Pulldowns, Cable Lateral Raise
a bit of difference since I go to the weight room to train for basketball, but a surprising amount of overlap:
1. RDL's with some knee bend
2. Front squats (but not zombie)
3. neutral grip pullups
4. bench press (not close grip)
5. ab roll out (it's not a gimmick!)
6. seated good mornings
7. Hang high pull
8.squat jumps either with dumbbells or a trap bar.
9. Bulgarian split squats
10. nordic curls
plyo's not included. sprints, depth jumps, pogo jumps, and kneeling jumps are major inclusions for me
Thanks for awesome content. Geoff!
Recently introduced helms rows (thanks to you) loving them so far
5:25 out of all the cut aways this made me bust out laughing
Great selection and alternative ideas 💯💯
My top 10 (mostly basic home gym training in my case):
1. Ring dips
2. Ring inverted rows
3. Bar chin ups
4. Barbell upright rows
5. Barbell bicep curls
6. Ez bar standing tricep extensions (can't load on dumbells properly, I find it better)
7. Back squats with heel elevation or oly shoes
8. Barbell RDLs
9. Sissy squats
10. Dumbell finger-wrist curls
I'm still unsure about this but after listening a ton to Basement Bodybuilding, isolation feels so underrated. Isolation makes sure you're covered for anything that's not a prime mover in your big lifts. Not only that, but it makes sure your sets end because of (proximity to) muscular failure, not fatigue. Doing your compounds is all fine and dandy, but I think too many of us sleep on isolation. Beyond newbie gains, non-primary movers muscles need proximity to failure to grow.
You have to have some isolations for sure, especially for smaller muscles. For the sake of the video he has artificially limited the number of exercises he can do, so there’s simply no room to isolate the neck or the forearms. For the sake of time efficiency (and mental capacity) it’s often worthwhile to limit the number of exercises in your program as well (although maybe not to this extent), just to keep training from becoming a slog.
Basement Bodybuilding has some great points, but he also spends a really long time training, and training in a home gym makes that much easier. As such, he can afford more variation in his training in a way that other people simply don’t have time for.
My list
10-Pull Ups
9-Hammer Curls
8-Cable crunch
7tricep overhead extension
6-Calf raises
5-Lateral raises
4-Romanian deadlift
3-Barbell Row
2-Squat
1-Bench Press
Ey! I follow Bald Omniman. Great guy and workouts. Thanks for the video, Geoffrey!
My personal list:
Incline DB Press 30°,
Dips,
Upright Rows,
Seated OHP slight incline (the way alphadestiny does them),
Chin Ups/Pull Ups,
Seated chest support rows(preferably heavy so you can hit spinal erectors),
Hack Squat(preferably a high quality one) ,
RDLs,
Hamstring curl machine(anyone),
Leg extension/sissy squats.
Thank you so much for making content that makes us think for ourselves
Amazing vid! Five exercises that grew the most muscle for me:
Incline dumbbell curls
Front squats
Power cleans (blew my traps up)
High rep barbell bench
Chest supported smith machine row
My top 10:
1. Face pull. Peak delt exercise and it even hits upper back
2. Incline db press. The stretch on these is really nice
3. High bar heel elevated squat
4. Leg curl. Great for hamstrings since sldl and good mornings torture my back so bad i can’t do cardio
5. Wide pronated pull ups. These don’t actually hurt my shoulders
6. Cable row
7. Upright row. Tbh i don’t enjoy lat raises
8. Close grip bench
9. Overhead extension. Triceps need a lot of volume so this isolation is needed
10. Weighted/machine crunches. Cant forget abs. Also, leg raises are practically impossible to do once you’re strong enough to use a 45 lb+ dumbell
Bro when the spit starts flying out of your mouth during the tricep extensions
Nice bro
It’s nice seeing a probable natty who’s huge have the same joint muscle issues the typical ever day lifter eventually develops.
- I’ve been out due to arm pain in my elbow’s tendons etc. I’ll be getting back in next week FINALLY I’ve lost everything. Mobility will be a big part of what I do now.
Your "no thank you" earned you a new subscriber 😂 came from nowhere lol.
Goblet squat on slant board, deficit trap deadlift, sumo deadlift, box squat, barbell ohp, weighted pushups, weighted dips, weighted chins, weighted neutral chins, weighted body weight rows.
Most variation I could come up with. I get joint agitation/overuse relatively easily, this would be my best bet. No hamstring curls would probably lead to injury though. Might have to sub something out for those.
I started taking notes when I saw the shirt ripped from sheer triceps growth
This community would be awesome to join.
Finally, tha JOINTS meme is back. Dig it!
1. Front squat
2. Sandbag over shoulder
3. Romanian deadlift
4. Walking lunges
5. Pullup
6. Kneeling overhead press
7. Dumbell row
8. Lateral raise
9. Bench press
10. Skullcrusher
Chin up
Dip
Db press
Atg split squats
Kettle bell swings
Chest supported rows
Db seated shoulder press
Face pulls
Skull crusher's
Curls in the squat rack