Every second day of the week push ups as much as you can pull ups the same squats max weight deadlift same and 20 min condition maybe jump rope or something and this is enough for me my name is onur kalkan caucasian turkic etnic and austria national team grappler only these training and ofcourse careful with what you eat and drinking much kefir but i have to admit i grow up in very heigh place until i was 15 my villige was above 1300 mt
The best advice I’ve ever received for life-long diet & exercise: “Do what you can do consistently on a daily basis-NOT what someone expects or tells you to do right now.”
Thats how i did my first dirty bulk after few years of no results, went from 76kg to 85kg,doing full body 3x, set rest 15sec set again. I gain alot of fat, but a ton of muscle, high volume squat and deadlift blowed my legs and glutes like hell
I've been lifting on and off for many years until I started a program using the 4 main lifts, I am stronger now than ever before, best results with these simple 4 exercises.
I do! Sometimes I find people tying it up and doing curls or something else less important (in my opinion ). Then they may finish up with leg extentions
Mondays are for cleans, back squats, some sort of pull and sometimes sandbag getups at the end as conditioning. Been using this template for over a year with good results.
Hahaha. Yes!! Monday is leg day at my gym. We have all our athletes train legs on Monday because everyone is doing chest plus they should be coming off a rest day so they're fresh and legs is the most important..!!
This is invaluable advice!! I went back to the gym and those where exactly the four exercises I started with to gain strength. The more stronger I get the better I can performed and enjoy my routine. For us women it takes longer to get gains, but when you progress it’s priceless. Thank you.❤
Ive just started working out after a long period of sickness! And found out I better sit down to learn about different training techniques, so I'm able to do more at the gym and not be scared of doing anything wrong! I came over this channel and it motivates me a lot! My goal is to get stronger, so this video is perfect. Thankyou so much for educating! It is really important to do research about muscles and different training types !
I also was sick and then began exercising for strength, and it has changed my life. I've put on at least 12 lbs of pure muscle and feel so confident and strong. Also check out Jeremy Esthier's channel for great technical information.
This is what i do and it works for me Monday leg's and back Squats 3x10 Pistol bar bell 3x10 Hamstring 3x10 Calfs 3x10 Back dead lift 3x10 Pull ups 3x10 Bicep 3x10 to exisize of your choices Tuesday chest /shoulder/triceps Bench press 3x10 Dips 20kg on the waist 3x10 Butterfly cables 3x10 Shoulders military standing pres 3x10 Sitting down barbells 3x10 Cables 3x10 Triceps 2 exsize of your choice Rest Wednesday Repeat again Thursday and Friday...Monday and Tuesdays training. Saturday and Sunday rest.
My primary and main exercises are: squats, deadlift, bench, press, row. Additionally I also do (once a week) hamstring (RDL or curls), lat pull and face pull. Simple.
I'm sorry I'm new to strength training. Would these workouts help in weight loss and muscle gain. Been going over a ton of videos to figure out what to do
@@hashimmahmood5803 Yes, they will help you in both, but especially in gaining muscle. To lose weight you need to eat less calories than you consume, but this weight can be muscle + fat, so, to lose fat and not muscle you do strength training (to make the body understand you can't lose muscle) while eating less calories than your body use daily, so it will use the calories from the fat stored in your body.
@@gabrielmarinho8583 and can you only get strength but not too big muscles, I'm normally weak so I wanna get stronger but not BIG muscles, I find them kinda of... Ugly, especially that I'm a girl and I think a muscled girl woman... Genuinely weird, is like seeing a Gacha or Lego character with muscles, it's strange. And I've seen muscled woman pictures before on academy posts so that isn't just a concept of my mind, but I really saw, so... Resuming can I gain only strength and not too much muscles
@@Skyluzz Yes, you can just get stronger by doing more intense workouts (less repetitions and heavier weights), but I would say its not the best for most of people, since most of us just want to be healthy and look better and that can be achieved with the basic resistence training you see everywhere. Besides that, the process of gaining muscle is slow, so don't be afraid to train hard thinking you will get too muscular by accident (i wish it was like that ahaha). Most people you see with "weird" physiques are either on steroids or have trained their hole life to be like that. Basically, yes, the exercises shown in the video will make you stronger lol
@@gabrielmarinho8583 "look better" is a subjective matter of perspective. I personally don't like the bodybuilder aesthetic and don't care about getting "ripped" and lean. I just want to get larger and stronger like a historically accurate viking(not a Hollywood viking), and I don't mind having some healthy amount of fat as well. So strength, athleticism and endurance trump aesthetics for me.
As older lifter I focus on squat, rack pull, ohp, rows, and loaded carries like farmers walk and over head carries. I don’t do much benching anymore . I also make sure I work my grip after every workout to make sure I don’t lose it as I get into my older years.
That's great info I've trained for hypertrophy for 1 year, and although I got good results, once I decided to focus on strength training and do these exercises you listed, I saw insane results and not only my strength increased dramatically, but I got a lot more muscular volume. People underestimate strength training and at least for me it is what builds the most muscle!
Insightful comment. Here is a really interesting (and long) series on hypertrophy: bodyrecomposition.com/training/muscular-tension-and-muscle-growth The best bodybuilders were really strong. Ultimately, the weight has to go up. You'll have to get stronger to get hypertrophy. As you get more advanced, you'll have to do more dedicated hypertrophy work. They help each other out.
Ever since middle school, I've been active in team sports (hockey, frisbee, volleyball, etc.) or martial arts. They didn't call for much heavy weight lifting; moreso routines to support functional fitness were helpful and seemed to do the trick. Recently becoming a Firefighter, I've had to adjust my baseline fitness style and start lifting heavy weight. For about a month now, I've followed a program made by a friend and it includes all exercises mentioned here! BBL has been a great help when to me as I start (though late it seems at 33yrs old) on this hard but rewarding journey. Lastly, BIG props to whoever owns that Systematic Theology! 😉👏💪👆
Awesome to hear that you've added a lot more strength training to your workouts. Hope you're enjoying it and seeing the benefits in your work and other sports! :)
You could not make this more simple and easy. Hard to digest for few people out there but you don't need to know an encyclopaedia of exercises. Great talk!
I love this video advice 100%! I bought a bench and barbell with weights to put in my home office and am getting stronger after 5 weeks sticking 90% with compound exercises. I love this advice as my routine is super simple...bench, squats & deadlifts. No wasting time, keeping each rep with a certain amount of stress to the muscles, and simply want the absolute best time management and bang for my buck during my 20 minute workouts. At 61 and in good lean strong shape (someone recently told me I look like a teenager), I just want to maintain a fair amount of muscle & strength and "the big three" continually will do the job for me. I also believe that the absolute best workout plan for ANYONE is a plan that they can stick with for years. The big three is a plan that anyone can do since it maximizes strength and anyone can complete them in a fairly quick time window. It's an in and out type of workout for those who simply want to maintain a fair amount of strength and health without having to put in a lot of time at the gym. Compound exercises are genuinely a game changer and if the majority of people in the gym spent 90% of their workout time with the big 3 exercises, not only would they reach their goals MUCH FASTER, but their strength would skyrocket MUCH FASTER as well. And like you said, most simply avoid these compound exercises simply because they are much harder to do...I was once one of those people but not any more now that I understand how much superior compound exercises are for overall strength. Again, great video and I watch it every once in a while to stay the course!👍
Thank you so much from the bottom of my heart for simplifying this for me. I have recently learned that postmenopausal women need to lift heavy but trying to figure out exactly what to do despite all the resources on UA-cam has proven to be quite a challenge! These four exercises include everything that I have heard recommended I managed to boil it down to a 3 minute video. You definitely got to like and subscribe for me thank you so much!
I had a back spasm at work bending over to pick up a bottle of ketchup 😑 I was 24 at the time. . . Doctor gave me and Xray and muscle relaxers. I’ve started barbell training and can feel a difference. Just a little tightness but definitely an improvement.
Couldn’t agree more. Specially when you’re just starting. You need to build a strong base by getting better at the simple lifts like squat, deadlift, pull-up, bench and overhead press.
I do squat first, deads 2nd and then bench and overhead in either order but whichever of the two is performed first is strength work and the last one is volume, I then switch the last two around the following workout.
Good vid! I train my whole body at each workout; training only 2 times a week. I do one set of each exercise to absolute failure, usually amounting to 6 or 7 sets in total. Each workout takes approximately 20 minutes. I go very hard and keep rests between exercises to a minimum; about 5 seconds. I'm 63 years old and used to compete in power lifting during the 80s. Was not the best choice I ever made. Both knees and a hip are nearly devoid of cartilage, but I keep going. Only now, I'm training the way I should've been training all those years ago. I much prefer the pre-exhaustion method on nearly all my exercises. Very intense.
My primary exercises are deadlifting, squats, bench press, and presses, I’ll also add in rows and pull ups just for the biceps and back, I’m a wrestler/also does boxing btw so a training split just doesn’t work with how I practice, since we also do explosive exercises, simple but effective exercises are key 3 times a week
We agree - this is generally oriented towards beginners, so we add chin-ups or rows or lat pull downs very early in the program (but for a typical beginner the 4 main lifts, with the isometric work from the deadlift, is enough).
Agreed. With the addition of bent over rows/pendlay rows, or some form of it. Deadlift Squat Bench Press Shoulder Press Pendlay Rows 💪🏼😎-all you really need.
Nice Video! I completely agree with sticking with the 4 main lifts for a while in LP. But this approach neglects a few areas. I like to add a 5th lift to the mix. Alternating rows/chins are a necessary addition to the 4 basic lifts.
What great advice! I train for sports performance, and find the combo of power clean, front squat, split jerk and overhead press to be the best bang for the buck. Ironically, I find bench pressing difficult, because I'm used to the mechanics of pushups.
As a track athlete who recently started gyming, I've never understood the stigma against leg days, in fact I like leg days as I can use more weights and impress my gym buddies.🙂
Heck yeah. It certainly depends on which event you participate in for how much strength you need (100m versus 1500m) but both benefit from some strength. Heck yeah!
Great video production quality has gotten really good your hard work is paying off. How did y’all go back in time and get a young Sam Eliot to demonstrate the lifts?
Trust me one of the best videos out there!! Simple and easy to understand which motivates you to work hard❤ I am happy to report that I start my week with legs!!!!
My routine is 3sets 5 reps for press, bench, squat and for the deadlift Im using heavier weight 1 set of 5 reps. Im over 50 so I do this twice a week. I've been doing this for decades it simple easy and I'm out of the gym in 30 minutes.
0 - Warm Up 1 - Squat 2 - Bench press (swap with "Incline Bench Press" or "Soldier Press") 3 - Barbell Row (swap with "Pull Up") 4 - Romanian Dead Lift ( or normal "Dead Lift")
@@TeaStallProductionMy goal is strenght (but i have lost weight 75kg to 67kg) I do this every second day (6 months from now) 4 to 8 reps x 5sets.For example I have progressed in Squats from 100lbs to 250lbs in 6 months
Don’t forget dips, this is a underrated exercise. It exercises more muscle than the bench press! Caveat: not advisable if you have shoulder injury! If used with good form, this exercise is super productive for upper body strength and muscle mass!
I quit doing all the machines and isolation exercises on a bro split hitting everything once a week and switched to just compound exercise free weights and pull-ups and dips..upper body ,lower ,upper ,lower ,rest ,upper ,lower. Slightly less intensity per workout but more volume. I got crazy results. Didn’t even do arms day and my arms looked better than ever. Great video. Do the simple stuff and cut the shit.
Love the simplicity and the applicability for full body strength from just 4 moves. Do you rate a row or do you feel the deadlift and military address enough of the rear delt/lateral/mid thoracic rhomboid area. Also is there sufficient trap work from the combination I assume so and I will definitely give it a go in a 4x4 twice a week on alternate martial arts training days. I could always add pull/chin ups later and some skipping/running. Thanks very much for sharing your wisdom Sir and I hope you are safe and well over there 🙏🇦🇺
I do these four exercises in alternative days for strength mon wed fri days Also i do sprints on the other days for endurance tue thu sat days Sunday is rest
I hear you but, what about maximizing my hip range of motion i.e both shin and back up against the wall, then do squats and deadlifts? I know what I want to achieve but there's so much information.
I squat 3 times a week. Heavy day is Thursday. Volume monday, but still reasonably heavy. Squat is my worst lift but doing it 3 times has helped. I also have done last 2 blocks tempo squats. Strict 4 seconds down. 5 sets of 6 at around 130kgs. This sorts out depth issues as you get a great spatial feel in the squat. Its not super heavy but heavy enough that you have to put in.
@@chrisbuesnell3428 Totally! We agree that tempo squats can be a miraculous tool for things such as balance issues or depth. Good on you for using them to improve your form!
My big 4 primary lifts are the same: Squat, Bench Press, Deadlift, and The Press. My secondary ones are: Barbell Rows, Weighted Pull Ups, Barbell Calf Raise, and Barbell Curl. Everything else are tertiary exercises.
Wow, that exactly agree with the conclusions, that I've reached myself! I'm just a bit worried, that only these exercises seem to prioritise upper body. Pull ups (especially weighted) are also very good for strength. I think a good strenght program would include squats, deadlift, standing shoulder press (could be strict or push-press, or better alternate them), bench, pull-ups, leg curls, calf rises and barbell rows.
We agree, that an upper body pull needs to get added early. For a true beginner, however, the isometric work from the deadlift is enough (at first). As you advance, you need more stress, and more of that will need to come from the lifts you've mentioned - more accessories (curls, LTEs, etc.)
@@ConnoisseurOfExistence Explosive power can be trained in certain ways, but can only be developed so far. Olympic lifts can help, or dynamic sets of main lifts.
Don't get me wrong, I focus mostly on compound exercises, but accessory exercises are important as well. Barbell squats don't train gluteus medius that well and this a core muscle group. Accessory exercises like single leg training are necessary to fix muscle imbalances.
SuperNoone89 the muscles you mention abduct the femur or the humerus, not a motion requiring a great deal of force production. Knees out in the squat and pressing are MORE than sufficient to take care of these muscles. No one runs out their linear progression only to find out their rear delts or gluteus medius is weak. Squat heavy, then let us know what you think.
SuperNoone89 The point is if you bring your standing overhead press up you’re rear delta will grow. That’s the point my guy. If I did triceps extensions all day or leg curls of course the muscle would grow, but the entire point of the compounds are that you grow a large group of muscles at the same time growing your entire body slowly but efficiently. But I’m not gonna say some tricep work after benching isn’t gonna help either.
What he says. For noobs and relatively unfit folks accessories are paramount. Folks have lives and jobs outside of the gym. The latter whether desk bound or standing for longs hours leads to a lot of ailments, aches, soreness and imbalances that can be irritated by the big 5 or be a source of shortcomings when it comes to performing said compounds. Either address it before starting a program or while doing it. I know taking care of my Glute medius allowed me to squat better. I know taking time off rowing to look after my biceps tendinitis(hospitality work with bad mechanics + BB row =not great for you arm & rotator and shoulder girdle) with rehab & unilateral stretghtening rewarded my back. I know that scapular push ups & pull ups helped for my shoulder health, as well as single landmine & Bottoms up single press are doing wonders for my overhead pressing, and everyday life. Shit I can lift my arms up and touching the opposite ears over the head without howling in pain. Not every one might need accessories but let's not be single minded with a linear thinking. At the end of the day our bodies are complex units different from each other and should be treated with 3 Dimensional solutions when needed. There are many ways to achieve the same goal.
Titito De Bologay For noobs and unfit folks in general, they need even less accessories. They’re so undertrained that a few sets of bench and squat will damn near grow their whole body for the pure fact that they’ll grow from nearly anything. For unfit people riding a bike will increase their benchpress, they’re so undertrained they need less stimulus than an experienced trainee that squats 505.
@@BarbellLogic yeah its a decent mixture with a core on strength building but also with mostly aesthetic building lifts. I'm looking to integrate more calisthenics into the program.
We add an upper body pulling very early (sometimes right away), so we agree with you. For a true untrained novice, these 4 start them right (and then they add row, lat pull down, chin up, etc.)
Barbell Logic I have a Question but First I want to Thank u From the Depth of My Heart that I adopted your advise in my training plan and Saw Massive changes in my overall structure.. My Question is Kindly tell In Which order we should do The 4 excercice .. Of Squats. bench. Dead. shoulder press .. means 1 .2 . 3 4 the order of Excercice most beneficial
I absolutely agree, but what you training for matters, as well as where you are in fitness levels. I a, train a friend, a nwebie, but he is 345 pounds. Pull ups just can't be done yet. So compound heavy movements are where he is at . I do many exercises on my own and have him stared on short bar hangs with the goal of a pull up eventually, but for now it is the big four and he's already lost weight and become ,pretty athletic, but at his size and weight he'd get hurt and lose confidence with those movements. Strenthntraing for now is perfect and safer for him. TO honest he's beco,in a beast already , six weeks a,d he can deadlier 315 for reps, squat 405 for reps, and uppermost he's a bit behind but he .ustnmaster his owm weight first , but he is eating clean and losing weight and I want to keep hi, doing what he is for awhile. Some things are backwards for bigger guys and we must build confidence first and keep his diet in check them work That waY
Excellent. Common sense, and yet, very few people really know all these things. I do a Goblet squat all the time, but now I realize my hips should probably drop a little bit lower, and that will definitely make the exercise harder, which will produce greater benefits. Thanks!
Can I perform all those four exercises in one day, lets say twice a week as a routine workout? Is that a good combination to develop body strength? Thanks for video!
The more of these exercises you do in 1 workout, the longer you'd need to rest between workouts. It's probably better to either do both upper exercises and lower, 4 workouts in a week or squat, one upper, deadlift and alternate. That being said, if you'd rather combine these into 2 workouts a week that are long, that is okay.
@@BarbellLogic so, in scenario when i split that into upper body and lower body workout: when it comes to upper body - would you add some additional exercises to upper body workout to make it more effective in terms of strength development or those that you have mentioned are good enough? And is training one day in a week your chest enough?
@@sebastiantomczyk4577 We would start by not adding anything. The first thing we would add is an upper body pulling exercise (pull ups, chin ups, row, lat pull down) After that, might add some smaller exercises to target the biceps, triceps, and eventually more muscles. Yes, that's okay, though you would be training "chest" twice
PS - If you want to get matched with YOUR Coach today for FREE go to www.barbell-logic.com/match
1- Squat
2- Deadlift
3- Press
4- Bench Press
How bout squat front squat, bench Press overhead Press incline bench decline bench deadlift Power clean then clean and jerk and snatch
@@samjackson6049 On Monday, what do you do the rest of the week?
Every second day of the week push ups as much as you can pull ups the same squats max weight deadlift same and 20 min condition maybe jump rope or something and this is enough for me my name is onur kalkan caucasian turkic etnic and austria national team grappler only these training and ofcourse careful with what you eat and drinking much kefir but i have to admit i grow up in very heigh place until i was 15 my villige was above 1300 mt
skipping rope? I use it between most of it 2,3 min.
I love simple exercises. I'm a kayaker so I would add to this.
5 Pull up
6 row/bench pull
The best advice I’ve ever received for life-long diet & exercise:
“Do what you can do consistently on a daily basis-NOT what someone expects or tells you to do right now.”
I love it. We advocate for simplicity, but that's good advice.
And the she left you.
@@williampowell15
Yeah, but it’s still good advice…
Thats how i did my first dirty bulk after few years of no results, went from 76kg to 85kg,doing full body 3x, set rest 15sec set again. I gain alot of fat, but a ton of muscle, high volume squat and deadlift blowed my legs and glutes like hell
This channel is pure gold. No nonsense, no fluffy talking or over-analysis. Great content, very informative.
Thanks for the generous content.
I've been lifting on and off for many years until I started a program using the 4 main lifts,
I am stronger now than ever before, best results with these simple 4 exercises.
Drop the workout program ?
Can u tell me Ur routine please?
What program did you use?
jus answer the question bru not that hard
5x5 strong lifts
Who else uses Monday (National Chest Day) as Leg day because all the power racks are free???
I do! Sometimes I find people tying it up and doing curls or something else less important (in my opinion ). Then they may finish up with leg extentions
pssst, that‘s my Secret 😉
Mondays are for cleans, back squats, some sort of pull and sometimes sandbag getups at the end as conditioning. Been using this template for over a year with good results.
Can't think of a better reason to train at home. Plus, no one asks me, how much ya bench? .
Hahaha. Yes!! Monday is leg day at my gym. We have all our athletes train legs on Monday because everyone is doing chest plus they should be coming off a rest day so they're fresh and legs is the most important..!!
a someone who is lifting for strength over size, really appreciate this vid man. keep it up
Awesome - glad it helped - you keep it up as well!
This is invaluable advice!! I went back to the gym and those where exactly the four exercises I started with to gain strength. The more stronger I get the better I can performed and enjoy my routine. For us women it takes longer to get gains, but when you progress it’s priceless. Thank you.❤
Such a great comment. Keep it up.
But try to remain fit not get cuts and bulky that is not look nice on woman.
Thank you
Ignore Hassan and do whatever the fuck you want,
@@hassanjan5369 LOL - lame comment.
@@DionAlaniz thank you
Ive just started working out after a long period of sickness! And found out I better sit down to learn about different training techniques, so I'm able to do more at the gym and not be scared of doing anything wrong! I came over this channel and it motivates me a lot! My goal is to get stronger, so this video is perfect. Thankyou so much for educating! It is really important to do research about muscles and different training types !
Glad you enjoyed it! Good luck with your training!
I also was sick and then began exercising for strength, and it has changed my life. I've put on at least 12 lbs of pure muscle and feel so confident and strong. Also check out Jeremy Esthier's channel for great technical information.
Finally, a video without a long story telling advice, just to the point. Thank you.
Thanks!
This is what i do and it works for me
Monday leg's and back
Squats 3x10
Pistol bar bell 3x10
Hamstring 3x10
Calfs 3x10
Back dead lift 3x10
Pull ups 3x10
Bicep 3x10 to exisize of your choices
Tuesday chest /shoulder/triceps
Bench press 3x10
Dips 20kg on the waist 3x10
Butterfly cables 3x10
Shoulders military standing pres 3x10
Sitting down barbells 3x10
Cables 3x10
Triceps 2 exsize of your choice
Rest Wednesday
Repeat again Thursday and Friday...Monday and Tuesdays training. Saturday and Sunday rest.
If I could give this video 10/5 stars, I would. This is what everyone should hear.
Love the comment...thanks!
My primary and main exercises are: squats, deadlift, bench, press, row. Additionally I also do (once a week) hamstring (RDL or curls), lat pull and face pull. Simple.
I'm sorry I'm new to strength training. Would these workouts help in weight loss and muscle gain. Been going over a ton of videos to figure out what to do
@@hashimmahmood5803 Yes, they will help you in both, but especially in gaining muscle. To lose weight you need to eat less calories than you consume, but this weight can be muscle + fat, so, to lose fat and not muscle you do strength training (to make the body understand you can't lose muscle) while eating less calories than your body use daily, so it will use the calories from the fat stored in your body.
@@gabrielmarinho8583 and can you only get strength but not too big muscles, I'm normally weak so I wanna get stronger but not BIG muscles, I find them kinda of... Ugly, especially that I'm a girl and I think a muscled girl woman... Genuinely weird, is like seeing a Gacha or Lego character with muscles, it's strange. And I've seen muscled woman pictures before on academy posts so that isn't just a concept of my mind, but I really saw, so... Resuming can I gain only strength and not too much muscles
@@Skyluzz Yes, you can just get stronger by doing more intense workouts (less repetitions and heavier weights), but I would say its not the best for most of people, since most of us just want to be healthy and look better and that can be achieved with the basic resistence training you see everywhere. Besides that, the process of gaining muscle is slow, so don't be afraid to train hard thinking you will get too muscular by accident (i wish it was like that ahaha). Most people you see with "weird" physiques are either on steroids or have trained their hole life to be like that. Basically, yes, the exercises shown in the video will make you stronger lol
@@gabrielmarinho8583 "look better" is a subjective matter of perspective. I personally don't like the bodybuilder aesthetic and don't care about getting "ripped" and lean. I just want to get larger and stronger like a historically accurate viking(not a Hollywood viking), and I don't mind having some healthy amount of fat as well. So strength, athleticism and endurance trump aesthetics for me.
Doing a 5x5 stronglifts program set my strength foundation with these moves plus barbell row. Hugely fundamental.
As older lifter I focus on squat, rack pull, ohp, rows, and loaded carries like farmers walk and over head carries. I don’t do much benching anymore . I also make sure I work my grip after every workout to make sure I don’t lose it as I get into my older years.
Stick with it--that sounds like a solid plan!
How old are you?
Focus on compound lifts and you will get jacked. I usually do full body 3x/week performing:
- Squats
- Leg Curls
- Bench Press
- OHP
- Pull Ups
- Rows
I've been doing a lot of research about lifting. Thanks for reminding me to keep it simple. I'll throw these in the list, thanks!
Thanks for that kind comment!
in a world full of "tweaks" and "you're doin' it wrong", this kind of videos is what we really need thus we should discard all the fancy crap. Thanks.
That's great info
I've trained for hypertrophy for 1 year, and although I got good results, once I decided to focus on strength training and do these exercises you listed, I saw insane results and not only my strength increased dramatically, but I got a lot more muscular volume.
People underestimate strength training and at least for me it is what builds the most muscle!
Insightful comment.
Here is a really interesting (and long) series on hypertrophy: bodyrecomposition.com/training/muscular-tension-and-muscle-growth
The best bodybuilders were really strong.
Ultimately, the weight has to go up. You'll have to get stronger to get hypertrophy. As you get more advanced, you'll have to do more dedicated hypertrophy work. They help each other out.
Do you have a bodybuilder-like physique even if you are doing strength training?
Ever since middle school, I've been active in team sports (hockey, frisbee, volleyball, etc.) or martial arts. They didn't call for much heavy weight lifting; moreso routines to support functional fitness were helpful and seemed to do the trick. Recently becoming a Firefighter, I've had to adjust my baseline fitness style and start lifting heavy weight. For about a month now, I've followed a program made by a friend and it includes all exercises mentioned here! BBL has been a great help when to me as I start (though late it seems at 33yrs old) on this hard but rewarding journey. Lastly, BIG props to whoever owns that Systematic Theology! 😉👏💪👆
Awesome to hear that you've added a lot more strength training to your workouts. Hope you're enjoying it and seeing the benefits in your work and other sports! :)
I've trained strength for years, that's a very well put together video explaining the approach and effects
Well, thank you for those kind words. We appreciate watching & commenting.
These exercises have been a staple for athletes and fitness enthusiasts alike for a long time and for good reason, they are effective.
You could not make this more simple and easy. Hard to digest for few people out there but you don't need to know an encyclopaedia of exercises. Great talk!
Thanks!
I’ve simplified my routine to:
Deadlift
Bench press
Pull downs
Squat
Overhead press
Seated row
Rest day
Takes 7 days
Keep it up!
combine these with Weighted pull ups, and dips and its perfect
I love this video advice 100%!
I bought a bench and barbell with weights to put in my home office and am getting stronger after 5 weeks sticking 90% with compound exercises. I love this advice as my routine is super simple...bench, squats & deadlifts. No wasting time, keeping each rep with a certain amount of stress to the muscles, and simply want the absolute best time management and bang for my buck during my 20 minute workouts. At 61 and in good lean strong shape (someone recently told me I look like a teenager), I just want to maintain a fair amount of muscle & strength and "the big three" continually will do the job for me.
I also believe that the absolute best workout plan for ANYONE is a plan that they can stick with for years. The big three is a plan that anyone can do since it maximizes strength and anyone can complete them in a fairly quick time window. It's an in and out type of workout for those who simply want to maintain a fair amount of strength and health without having to put in a lot of time at the gym.
Compound exercises are genuinely a game changer and if the majority of people in the gym spent 90% of their workout time with the big 3 exercises, not only would they reach their goals MUCH FASTER, but their strength would skyrocket MUCH FASTER as well. And like you said, most simply avoid these compound exercises simply because they are much harder to do...I was once one of those people but not any more now that I understand how much superior compound exercises are for overall strength.
Again, great video and I watch it every once in a while to stay the course!👍
Thanks for watching and for the kind comment! Good luck!
One of the best fitness advice i've come across in my entire life
I like this! Informative, short, to the point! Dont get crazy about overthinking. Just get in, keep it simple, hard, effective and consistent! 💪🏽💪🏽💪🏽
I like this comment! Thanks
Thank you so much from the bottom of my heart for simplifying this for me. I have recently learned that postmenopausal women need to lift heavy but trying to figure out exactly what to do despite all the resources on UA-cam has proven to be quite a challenge! These four exercises include everything that I have heard recommended I managed to boil it down to a 3 minute video. You definitely got to like and subscribe for me thank you so much!
Good luck!!!
I had a back spasm at work bending over to pick up a bottle of ketchup 😑 I was 24 at the time. . . Doctor gave me and Xray and muscle relaxers. I’ve started barbell training and can feel a difference. Just a little tightness but definitely an improvement.
Keep training.
Couldn’t agree more. Specially when you’re just starting. You need to build a strong base by getting better at the simple lifts like squat, deadlift, pull-up, bench and overhead press.
I do squat first, deads 2nd and then bench and overhead in either order but whichever of the two is performed first is strength work and the last one is volume, I then switch the last two around the following workout.
Perfect - sounds like a good workout
Good vid! I train my whole body at each workout; training only 2 times a week. I do one set of each exercise to absolute failure, usually amounting to 6 or 7 sets in total. Each workout takes approximately 20 minutes. I go very hard and keep rests between exercises to a minimum; about 5 seconds. I'm 63 years old and used to compete in power lifting during the 80s. Was not the best choice I ever made. Both knees and a hip are nearly devoid of cartilage, but I keep going. Only now, I'm training the way I should've been training all those years ago. I much prefer the pre-exhaustion method on nearly all my exercises. Very intense.
My primary exercises are deadlifting, squats, bench press, and presses, I’ll also add in rows and pull ups just for the biceps and back, I’m a wrestler/also does boxing btw so a training split just doesn’t work with how I practice, since we also do explosive exercises, simple but effective exercises are key 3 times a week
sounds good
Add chin ups and you will become super strong, your arms will become hard and veiny and it will work out the lats and abs too so definitely do it
We agree - this is generally oriented towards beginners, so we add chin-ups or rows or lat pull downs very early in the program (but for a typical beginner the 4 main lifts, with the isometric work from the deadlift, is enough).
Thank you for the vocab lesson at the beginning. Took it nice and slow for me. You got a new sub. Again, thank you.
Thanks for watching, the kind comment, and the subscription!
Agreed. With the addition of bent over rows/pendlay rows, or some form of it.
Deadlift
Squat
Bench Press
Shoulder Press
Pendlay Rows
💪🏼😎-all you really need.
Nice Video! I completely agree with sticking with the 4 main lifts for a while in LP. But this approach neglects a few areas. I like to add a 5th lift to the mix. Alternating rows/chins are a necessary addition to the 4 basic lifts.
We agree. Standby for more!
Agreed
Some love curls added in, old school.
Sir I came to this video for strength but your intro change my whole perspective of my life, changes my working manner, it and eye opener thanks 👍🏼
The fitness world is full of experts, 1 gym loves this exercise the other criticises and mocks it
Press ups pull ups sit ups and run?
For some people, probably, eventually (especially military)
What great advice!
I train for sports performance, and find the combo of power clean, front squat, split jerk and overhead press to be the best bang for the buck.
Ironically, I find bench pressing difficult, because I'm used to the mechanics of pushups.
As a track athlete who recently started gyming, I've never understood the stigma against leg days, in fact I like leg days as I can use more weights and impress my gym buddies.🙂
Heck yeah. It certainly depends on which event you participate in for how much strength you need (100m versus 1500m) but both benefit from some strength. Heck yeah!
Simple. Hard. Effective. That's what she used to call me
You'll get her back mate
😂😂😂👍👍👍
Very straight to the point. This video deserves every view it got
Thanks for your kind comment!
Love, love, LOVE these graphics!!!!
Perhaps my most favorite tip on lifting weights I've ran into in years! Keep it simple. WILL DO!
Thanks for watching & commenting!
I love that you emphasize the effectiveness of straightforward exercises. It's easy to overcomplicate things.
Sure is - thanks for the comment!
Best workout video I've seen.
Thank you for watching and for the kind words.
Starting my journey on training for strength, came across this videos just wanted to say thanks
Thanks for the comment - we wish you the best of luck - don't hesitate to shoot us some questions as they arise!
I just discovered your channel. Straightfoward, simple and clear of unecessary blahblah. Keep it up, Sir!
Nikolaos Charalampidis Thanks so much for the kind words! Be sure to subscribe and turn on notifications if you want updates on our future vids! 💪
Man. This is probably one of the most beautiful fitness videos I have seen.
Great video production quality has gotten really good your hard work is paying off. How did y’all go back in time and get a young Sam Eliot to demonstrate the lifts?
Trust me one of the best videos out there!! Simple and easy to understand which motivates you to work hard❤ I am happy to report that I start my week with legs!!!!
Thanks dude. Straight to the point, just what I needed
excellent
Great stuff. No filler
Thanks
My routine is 3sets 5 reps for press, bench, squat and for the deadlift Im using heavier weight 1 set of 5 reps. Im over 50 so I do this twice a week. I've been doing this for decades it simple easy and I'm out of the gym in 30 minutes.
Sounds awesome! Keep it up.
Best workout video I've seen here on YT, thank you!
Best comment I've seen on YT, haha, thank you for watching & commenting.
0 - Warm Up
1 - Squat
2 - Bench press (swap with "Incline Bench Press" or "Soldier Press")
3 - Barbell Row (swap with "Pull Up")
4 - Romanian Dead Lift ( or normal "Dead Lift")
I prefer pendlay row instead of barbell row.
@@flipmanonline Nice, will check this out
@@karolgolacik4943 makes you more explosive. As long as you keep a good form. Dont use momentum.
Is that to be done daily? How many reps x Sets? Goal is strength.
Skinny fat | 150 pounds | 1.8m | Beginner
@@TeaStallProductionMy goal is strenght (but i have lost weight 75kg to 67kg) I do this every second day (6 months from now) 4 to 8 reps x 5sets.For example I have progressed in Squats from 100lbs to 250lbs in 6 months
this is the man, cut all the bs online, listen to him
This is true
Great video guys. I think we over complicate everything in our lives. Lifting is NOT complicated all you need is basic compound lifts to build muscle.
Thanks!
The best simple infrormative video i was looking for my beginners workout thanks
thanks!
Don’t forget dips, this is a underrated exercise. It exercises more muscle than the bench press! Caveat: not advisable if you have shoulder injury! If used with good form, this exercise is super productive for upper body strength and muscle mass!
I quit doing all the machines and isolation exercises on a bro split hitting everything once a week and switched to just compound exercise free weights and pull-ups and dips..upper body ,lower ,upper ,lower ,rest ,upper ,lower. Slightly less intensity per workout but more volume. I got crazy results. Didn’t even do arms day and my arms looked better than ever. Great video. Do the simple stuff and cut the shit.
Love it
Throw in dips and chin ups and it’s complete.
Yeah, how about we don't ignore muscle groups 😹
Literally me.
PPL Split
Push: overhead press, benchpress, dips
Pull: Chin ups and rows
Legs: deadlifts and squats
Followed by 1 rest day.
Repeat
FINALLY
Someone who's straightforward
Thank ya
Brett McKay - what a specimen of masculinity! Good stuff, guys!
I do those four BB exercises and I agree with you & I love it & is satisfying to get stronger
Heck yeah!
Love the simplicity and the applicability for full body strength from just 4 moves. Do you rate a row or do you feel the deadlift and military address enough of the rear delt/lateral/mid thoracic rhomboid area. Also is there sufficient trap work from the combination I assume so and I will definitely give it a go in a 4x4 twice a week on alternate martial arts training days. I could always add pull/chin ups later and some skipping/running. Thanks very much for sharing your wisdom Sir and I hope you are safe and well over there 🙏🇦🇺
The first lifts we add are definitely either chin ups or rows, so these are great things to add once you get used to the lifts.
I do these four exercises in alternative days for strength mon wed fri days
Also i do sprints on the other days for endurance tue thu sat days
Sunday is rest
Wow, i've been training for years and used these exact workouts, i don't complicate things and i build a massove physique.
Awesome!
Honorable mention.. Barbell high pulls off the ground and Barbell rows
Don't forget to hit that SUBSCRIBE button & give this video a thumbs up!
Thanks for watching. :)
I hear you but, what about maximizing my hip range of motion i.e both shin and back up against the wall, then do squats and deadlifts? I know what I want to achieve but there's so much information.
I squat 3 times a week. Heavy day is Thursday. Volume monday, but still reasonably heavy. Squat is my worst lift but doing it 3 times has helped. I also have done last 2 blocks tempo squats. Strict 4 seconds down. 5 sets of 6 at around 130kgs. This sorts out depth issues as you get a great spatial feel in the squat. Its not super heavy but heavy enough that you have to put in.
@@chrisbuesnell3428 Totally! We agree that tempo squats can be a miraculous tool for things such as balance issues or depth. Good on you for using them to improve your form!
Correction * International chest day
@@shandon2572 Haha
Prefect video. I use this when I'm introducing people to strength training.
Thanks!
Dude that was awesome thank you so much this was very well explained and very easy to understand!!😁💪🏾🤝💯
Well thanks for watching & taking the time to comment!!!!
My big 4 primary lifts are the same: Squat, Bench Press, Deadlift, and The Press. My secondary ones are: Barbell Rows, Weighted Pull Ups, Barbell Calf Raise, and Barbell Curl. Everything else are tertiary exercises.
I like to do hip thrusts and leg curls after squats. I feel like it helps me, but I guess I can't say that as a general rule .
Thanks for sharing I am learning so much here, 63 year old novice.
Glad to hear it, and thanks for watching & commenting!
Wow, that exactly agree with the conclusions, that I've reached myself! I'm just a bit worried, that only these exercises seem to prioritise upper body. Pull ups (especially weighted) are also very good for strength. I think a good strenght program would include squats, deadlift, standing shoulder press (could be strict or push-press, or better alternate them), bench, pull-ups, leg curls, calf rises and barbell rows.
And you could add some box jumps for explossive power.
We agree, that an upper body pull needs to get added early. For a true beginner, however, the isometric work from the deadlift is enough (at first).
As you advance, you need more stress, and more of that will need to come from the lifts you've mentioned - more accessories (curls, LTEs, etc.)
@@ConnoisseurOfExistence Explosive power can be trained in certain ways, but can only be developed so far.
Olympic lifts can help, or dynamic sets of main lifts.
this man saved me a lot of time
Listening to this on a Monday n while benching at 1:50 😢
Love the editing of this video
Thanks!
Completely agree. I would just add pull ups. Talk about hard.
Really good explanation at the start!!
Thanks!
Man, just pure basic advise
Awesome
Thanks
The First minute of this video simply helps you understand life.
Don't get me wrong, I focus mostly on compound exercises, but accessory exercises are important as well. Barbell squats don't train gluteus medius that well and this a core muscle group. Accessory exercises like single leg training are necessary to fix muscle imbalances.
SuperNoone89 the muscles you mention abduct the femur or the humerus, not a motion requiring a great deal of force production. Knees out in the squat and pressing are MORE than sufficient to take care of these muscles.
No one runs out their linear progression only to find out their rear delts or gluteus medius is weak.
Squat heavy, then let us know what you think.
All these strong squatters walking around with hip drop during gait because of their weak glute meds. I see it ALL the time. /s
SuperNoone89 The point is if you bring your standing overhead press up you’re rear delta will grow. That’s the point my guy. If I did triceps extensions all day or leg curls of course the muscle would grow, but the entire point of the compounds are that you grow a large group of muscles at the same time growing your entire body slowly but efficiently. But I’m not gonna say some tricep work after benching isn’t gonna help either.
What he says. For noobs and relatively unfit folks accessories are paramount. Folks have lives and jobs outside of the gym. The latter whether desk bound or standing for longs hours leads to a lot of ailments, aches, soreness and imbalances that can be irritated by the big 5 or be a source of shortcomings when it comes to performing said compounds. Either address it before starting a program or while doing it. I know taking care of my Glute medius allowed me to squat better. I know taking time off rowing to look after my biceps tendinitis(hospitality work with bad mechanics + BB row =not great for you arm & rotator and shoulder girdle) with rehab & unilateral stretghtening rewarded my back. I know that scapular push ups & pull ups helped for my shoulder health, as well as single landmine & Bottoms up single press are doing wonders for my overhead pressing, and everyday life. Shit I can lift my arms up and touching the opposite ears over the head without howling in pain. Not every one might need accessories but let's not be single minded with a linear thinking. At the end of the day our bodies are complex units different from each other and should be treated with 3 Dimensional solutions when needed. There are many ways to achieve the same goal.
Titito De Bologay For noobs and unfit folks in general, they need even less accessories. They’re so undertrained that a few sets of bench and squat will damn near grow their whole body for the pure fact that they’ll grow from nearly anything. For unfit people riding a bike will increase their benchpress, they’re so undertrained they need less stimulus than an experienced trainee that squats 505.
This is my split
Monday-LEGS
Deadlifts 4x8, squats 4x8, hack squat 4x8, dumbell box squat 3x10
Tuesday-CHEST
Dumbell press 4x6. Bench press 5x10 or to failure, jawcrushers 3x10
Wednesday-ABS
various calisthenic and weighted abdominal strengthening compound exercises
Thursday- BACK
Pull-ups, Lat Pull downs, seated cable rows, bent over row
Friday- COMPOUND EXERCISE
Power clean, snatches, burpees, pushups, jump squats
Saturday- Bicep/forearm Isolation
Sunday-REST
This is a bit more bodybuildingish, but it's a good split so just keep lifting.
@@BarbellLogic yeah its a decent mixture with a core on strength building but also with mostly aesthetic building lifts. I'm looking to integrate more calisthenics into the program.
@@BarbellLogic i feel powerlifting and calisthenics balance each other out
@@mosdominus1852 It's all good...keep it up.
@@mosdominus1852 Not a problem. It's good...keep lifting!
Squat should always be the first excercise in a workout, I dont feel like i train without it, 3 times a week!
Bro whats your workout routine ? How many sets and reps
The serious six, i feel chin ups and rows complete everything. But you're right I'm glad to get away hard and complicated.
We add an upper body pulling very early (sometimes right away), so we agree with you. For a true untrained novice, these 4 start them right (and then they add row, lat pull down, chin up, etc.)
Man This Channel Is Excellent And Only Excellent .. I trained almost 20 years but never got Such an Excellent Eleboration
Barbell Logic I have a Question but First I want to Thank u From the Depth of My Heart that I adopted your advise in my training plan and Saw Massive changes in my overall structure.. My Question is Kindly tell In Which order we should do The 4 excercice .. Of Squats. bench. Dead. shoulder press .. means 1 .2 . 3 4 the order of Excercice most beneficial
I really feel rows and pullups should be added to this to balance out the two posterior chain upper body movements listed:-)
Do you feel that, or do you believe that to be true?
Meanwhile, see our videos on the row and chins.
@@scotthambrick2293 nah, just my knee jerk feeling. Thanks for the video recommendation. I'll check it out.
I absolutely agree, but what you training for matters, as well as where you are in fitness levels. I a, train a friend, a nwebie, but he is 345 pounds. Pull ups just can't be done yet. So compound heavy movements are where he is at . I do many exercises on my own and have him stared on short bar hangs with the goal of a pull up eventually, but for now it is the big four and he's already lost weight and become ,pretty athletic, but at his size and weight he'd get hurt and lose confidence with those movements. Strenthntraing for now is perfect and safer for him. TO honest he's beco,in a beast already , six weeks a,d he can deadlier 315 for reps, squat 405 for reps, and uppermost he's a bit behind but he .ustnmaster his owm weight first , but he is eating clean and losing weight and I want to keep hi, doing what he is for awhile. Some things are backwards for bigger guys and we must build confidence first and keep his diet in check them work That waY
Bravo bravo bravo! Wonderful vid!!! It's all true! Especially the simple vs difficult bit
Wow what a great video! Great job Barbell Logic!
Excellent. Common sense, and yet, very few people really know all these things. I do a Goblet squat all the time, but now I realize my hips should probably drop a little bit lower, and that will definitely make the exercise harder, which will produce greater benefits. Thanks!
Thanks
the first minute of this video was spent confusing me
Avg American iq
But was it hard + complicated? Or easy + simple?
Yeah, like a zen proverb. 😂 "If it's simple, it can be hard, but also easy. But if it's easy it can never be hard, but simple at times."
just keep it hard and easy, its not complicated hard
Take it easy, get hard , keep it simple and not complicated
I'd like to add two other suggestions, any variation or rowes (I prefer cabel) and Lunges for mobility
I've only watched this same video 5 or 6 times.... "QUIT JUDGING MEEEEEE"
Add bent over rows, it's a perfect routine.
We add an upper body pull early on (once beginners have gotten used to it). For some people, add chin ups right away.
Can I perform all those four exercises in one day, lets say twice a week as a routine workout? Is that a good combination to develop body strength? Thanks for video!
The more of these exercises you do in 1 workout, the longer you'd need to rest between workouts. It's probably better to either do both upper exercises and lower, 4 workouts in a week or squat, one upper, deadlift and alternate.
That being said, if you'd rather combine these into 2 workouts a week that are long, that is okay.
@@BarbellLogic thanks a lot!
@@BarbellLogic so, in scenario when i split that into upper body and lower body workout: when it comes to upper body - would you add some additional exercises to upper body workout to make it more effective in terms of strength development or those that you have mentioned are good enough? And is training one day in a week your chest enough?
@@sebastiantomczyk4577 We would start by not adding anything.
The first thing we would add is an upper body pulling exercise (pull ups, chin ups, row, lat pull down)
After that, might add some smaller exercises to target the biceps, triceps, and eventually more muscles.
Yes, that's okay, though you would be training "chest" twice
@@sebastiantomczyk4577 Thank YOU
First weight lifting channel that I didn't hear a curse word. Nice