Exercise Selection Is Meaningless (STOP OBSESSING!)
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- Опубліковано 31 лип 2024
- The specific exercise variations that you choose to emphasize the most in your training are meaningless.
The true reality of the situation is that every single available variation is actually SO IMPORTANT for long term progress that no single variation, in and of itself, actually matters AT ALL.
Every single exercise is great in its own way. But every single exercise is just another tool in the toolbox, and there a hundred different tools available to accomplish each different job! The more tools that you have at your disposal the better, more productive, and more efficient job that you can do across the vast majority of scenarios that you may be presented with. This renders the constituent components meaningless in the big picture.
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TIMESTAMPS
0:00 Exercise selection is meaningless
3:03 I don't even plan my own workouts anymore
5:42 I JUST FELT LIKE RUNNING!
8:27 Do not misinterpret the message
9:54 It's really all about covering your bases
12:20 Your support is much appreciated 🙏
#enkirielitefitness #overheadpress #conjugatemethod #exercises #weightlifting - Розваги
I don't think I've ever hated a title but then come around to really liking the video this quickly. Emotional whiplash. Well played
don't @ me bro
You’re the guy who called revival’s 550lbs deadlift “ intermediate “ right? You remind me of the athlean x bodyguards but only for Natural hypertrophy ( who is actually intermediate ) 😁
Meaningless is a more algorithmic word than nominal I'll give you that at least!
Algo can kiss my ass tho
Exercises are different characters and character classes in a dungeons and dragons campaign of fitness. You want to choose the right party for the particular campaign, deploy them properly as needed, negotiate any contingencies, and finish the campaign effectively so you can go on to the next one.
Good analogy!
Happy to see a bigger channel get this message across. Great video man!
Hahaha I appreciate the sentiment of my channel possessing some sort of influence!
@@EnkiriElite It does. You're a well articulated guy and very few people on YT train the way you do.
Me, reading today's title & staring at my exercise library: 👀
My exercise library has 100000 different variations!
This is my thank you for your video about prying. Thanks!
Agreed 👍 the principles and work ethic matter FAR MORE than the tools we chose to use for the job.
Legendary video mr enkiri thank you for the knowledge
Fitnessfaqs is one of the legit ones and such a video from daniel is surprising.
Loved your take on this topic Alec.
very good video, never thought of this, good stuff
This was such a well timed video. I'm starting a new mesocycle and I was just obsessing over whether or not I want to continue doing weighted dips for primary push or close grip Larsen Press. Like, chill, self.
Hit the nail right on the head!!!!. Excersize selection/variety is an important topic to discuss, but not obsess over. Sometimes I wonder....what is it with all this obscessing among the broader the lifting community?....over aesthetics, biomechanics, supplements, excersize selection etc.
Good video good point.
I have heard the basic idea of training what feels right, "by intuition" etc from a lot of guys. I think this is the first time I've seen it couple with the actual context of a skilled advanced athlete knowing the core programming principles and that it should still occur within a structure.
It's somewhat counterintuitive though, as I find the best way to fit a new program to a novice especially but in general is to create the structure *after* making the exercise selection. So I think it's really important to emphasize the freedom element is something that emerges with experience and throughout a structure. Guys I meet doing what they feel like out in the wild (not internet) tend to just claim they aren't using a program at all, they're just working out. I have even made custom programs for some to get them started but it was 'weird' and they just end up doing PPL because that's what they've heard of.
Nice 🔥💯
nice discussion 🦍
I've been thinking exactly this for some time now. If you look at lifting as a long term progress eventually you will end up doing every exercise available to you, some because you enjoy more some because you have to do for some specific goal. Simply making a blank statement that one particular exercise the best or "optimal" is a clear sign of talking BS.
Alec, I don't have time to watch the video right now, but the second timestamp is going to get me to come back and watch when I can (The fact that you don't plan your workouts anymore). Thank God someone said it. If I had posted that I also don't plan my own workouts, I'd get flamed. But really, once you have easy access to equipment AND you've become adept at reading your body's signals, you don't need a daily plan as much as you need an intermediate-to-long-term vision. What you do day-to-day will largely depend on how you and your body feel. I made some of the best progress of my life when I had a gym 5 minutes down the road from me, that I could simply walk to and do whatever my body called for that day. Glad to see you making videos again, I was wondering where you were!
Thanks for chiming in man! Basically what you'll see when you get to the vid is that I follow a template plan (much like the programs I sell) and then I Basically fill in the blanks each day. So I have that intermediate/long term vision in place that you describe, but I no longer obsess over the trivialities of the day to day.
I feel you. I have a rough idea of what I want to achieve and what I feel like, then I fill in the blanks based on that. Has worked well for me. Guess it's part of my personality, because I'm the same when it comes to writing.
@@EnkiriElite I came back and watched lol. You're always able to present an interesting and authentic perspective. One thought that went through my head while you were talking about doing whatever you felt like is "weight room fatigue." There really is value is testing out different variations, and even inventing your own once you've done this for a while. It prevents things from getting stale and keeps it fun.
That's my approach, honestly. As a late beginner to early intermediate, I just cycle a reasonable amount of exercise variations per major movement pattern (i.e., horizontal and vertical pulls and pushes, squats, lunges, and hinges) for the main part of my workouts for reasons he outlined in his exercise variation and specialization videos.
Personally ive been dealing with injuries some related some unrelated to lifting but I realized that being to focused on squat bench deadlift OHP was “killing my gainz” lol. I would spent so much time training to back squat while doing nothing productive, instead I could have done something like a zercher squat or box squat, lunges and BBS but i didn’t because I put squats on a pedestal. Dont get me wrong I absolutely love squats but I learned that while I heal i rather lift heavy and be happy than frustrate myself and spend a nasty amount of time doing nothing in the gym. I should also say that i lift for strength and conditioning not powerlifting or oly lifting
As long as it is a similar movement pattern and can be loaded nicely it can be a suitable variation, especially for hypertrophy goals.
So true... I've been trying all of the programs in the world in 12 years... And for 2 years I've been doing mostly Meadows stuff which has rotation every week... If I have to, I just pick the exercises that don't hurt and that I feel like doing
What kind of Meadows split do you use, if you don't mind me asking?
I just finished Reactive Pump Hypertrophy (free on T-nation). And before that Program X. My deadlift went from 210 to 250. Otherwise Colossus was my favourite for hypertrophy/cutting, and Gamma Bomb is also great
Movement patterns and target muscles are what matter the most.
I recently set up the landmine attachment in my basement anchored waist high. I use it to do the OHP standing. Feels much more fluid.
Do all the presses. More tools the better the athlete. The same holds true for all the squats and all the pulls. It’s just makes you better rounded lifter and like you said, it’s fun as hell. I’m the same way, I have several basic movements and several variations of those basic movements and the same for reps. I go feel and pick and choose. It’s a big key to longevity imo.
Agreed! Basically the point I'm making here across the board. Master as many as reasonably possible, but do not OBSESS over any single one. Each one is a piece of a puzzle, but if any particular piece doesn't work for you then there is another piece available that can replace it.
@@EnkiriElite 100% and as I was typing you were saying the same thing seconds later lol. Similar lifter, similar minds.
You ever gonna add sprints back into the rotation?
This didn't come up in my subscriptions, odd
i relate to this. if you track all your lifts in some fashion you can use more variety which keeps it fun. is a zercher squat great for quad hypertrophy or does it have carry over to the squat? no and no. is it fun? yes B)
Yeah, I think the idea of "carryover" is one of the biggest things holding people back tbh. The problem is that you have the pigeonholed scope of the big 3 dominating the narrative. There are a myriad of amazing movements and variations of the primary movement patterns that accomplish fantastic things...but that don't *necessarily* carry over all that well into standard S/B/D performance. That doesn't make these movements less than, but they come to be seen that way because of the widespread bias towards those overly specific lifts.
Hey Alec, is there a difference between OLY lift technique for vertical jump versus competition style? I think that might make a great video topic if there’s any difference. Cheers man💪
If you’re purely training for vertical jump you obviously don’t competition style cleans and snatches as they’re too technical. Just do power versions and you’re good to go
@@nomongosinthaworld thank you. As you could probably tell I know nothing about oly lifting but I will look into those!
Pattern specific performance ftw. .
"I just felt like lifting"
I think for most people it’s more like a question of “ are you building muscle” or not… not are you building muscle at 37% speed while you can be building it at 78%. Especially since consistency and progressive overload over the coarse of years is the biggest factor by far
Totally disagree.
Guys at my gym obsess on too much variation. For example for chest, they train for inner chest, out chest, upper chest, lower chest.
Just ridiculous.
Nothing levels up the organism quite like variation. No weaknesses here. Hoss.
How do you perform the AD press?
Not sure what this is
Bit like a Larsen press version of a seated barbell shoulder press, it looked like.
Wtf you've been back for 3 vids and this is the first that YT shows me.
I'm not the favorite son. Just the way it goes. Hope you enjoyed this one man
Agree. Use a type of shoulder exercise, chest exercise, leg exercise. Add in a bicep and/or tricep exercise. Add in a type of cardio. Do for x weeks. Change. Repeat. Do more or less depending on your goals.
And back too...
The only exercise that actually matters is calf raises. No other way to do calves! And probably lateral raises for the delts. There are variations of them of course with different implements and all, but the variation for them isn't as great as the variations for the big 4 and pullups and stuff like that. Maybe the spine curling movements of zercher dls and jefferson curls is another thing that can't be another way.
Trying to think of other exercises that have effects that you can't really get anywhere else, but I'm exhausted!
Pullovers.
Broski, you should work on your upper chest, it's lagging behind badly, other than than, solid natty
Trains for athletics as opposed to aesthetics. But I would think it might help his ohp 🙏
He’s very good at overhead work , most probably his shoulders overpowering his pecs as a whole
Alec...if you feel like running just run. Way better than doing all these variations of strength exercises :)
Off-topic, but I know u don't care too much about aesthetics, Alec but I think ur current physique is the best it's ever looked. Imo
buT hOW WiLl i kNOw WHat'S OptIMaL?!!!!!
Suboptimal boyzzz
1000% Literally keep it stupid simple. If you just throw about all kinds of fancy words & overcomplicate something without actually explaining how to do it, you don’t know what you’re talking about (*cough *cough Jason Blaha)
For beginners, simply follow something like starting strength where you take your 1 rep max which you can find easily & get it for all your lifts. Then take 80 percent of that & do the split from starting strength where you just add 5 pounds a workout to a set of 5. Run that until you cannot add weight anymore & not from a lack of sleep or food.
For intermediates, a 3 day per week training where you do overhead press & upper body accessories like incline dumbbell press, lateral raises, curls & tricep work on Monday; Squat, Hack Squat, Belt Squat, Hamstring curls & calf work on Wednesday; Deadlift, Barbell Row, Romanian Deadlift, Lat Pulldown & Calf work on Friday then for the weights, take whatever you currently can do for all those lifts which you find with a 1 rep max calculator, add 5 to 10 pounds on the press, row & accessories then 10 to 20 pounds on squat & deadlift then base percentages on those numbers above your current max.
Then from there, start out with:
5 x 10 @60% for week 1 on the press & accessories, then 5 x 8 @65%, 4 x 8 @70%, 4 x 6 @75%, 3 x 6 @80% & for week 6, 3 x 5 @85% respectively
For barbell row, I start out with 5 x 5 @78% for week 1, then 5 x 5 @80%, 4 x 5 @82%, 4 x 5 @85%, 3 x 3 @88%, 3 x 3 @90%
For Squat & Deadlift, same as Barbell Rows but only 1 set throughout because squats are very dangerous to perform when technique breaks down with heavy weight on your back plus you can get pinned. And the deadlift is just too taxing on recovery to be done for more than 1 set of 5.
Each new cycle, do a slightly different exercise for each one you do, so if you did a narrow grip overhead press for your first cycle, do a medium for your second, then a wide grip for your third, same with the others. If you did dumbbell curls for your first cycle, do hammer curls for your second, then do cable curls for your third, so on for the others. And ALWAYS MAINTAIN GOOD FORM!!!
And deload only when you have to. Deload when you start to slightly regress in strength or performance, when you always feel tired no matter how early you go to bed & no matter how much sleep you get, when you eat enough but you still aren’t getting stronger, then Deload for a week or 2 which you can find plenty of great videos on how to do it, but you basically do half of your current max for a set or 2 of 5 reps or so.
For cardio, you want to do 30 to 45 minutes a day for some cardio like walking on a treadmill, elliptical, rowing, biking, etc. For the intensity, take 220-(your age) then multiply that number by 0.6 & 0.75 to get your minimum & maximum heart rate range & try to stay there in that range.
Then of course, you need to eat enough to gain weight to gain muscle. Also, it’s a good idea to supplement with magnesium & D3. So all you need to do is eat healthy which people have common sense on what’s healthy & what isn’t. Eat enough where you gain half a pound a week for shorter guys (around 5’ 9” or less) or 1 pound a week for taller guys (6’ 0” or above). And when you want to get leaner, just take your current maxes on all those lifts, do 5 x 10 @60% on the press & accessories, 5 x 5 @80% for the row and finally 1 x 5 @80% for squat & deadlift. For 12 weeks, aim to lose about 2 pounds a week, then after 12 weeks, do a maintenance stage for 4 weeks, then shred again the same way until you get your desired leanness.
And right there, I just destroyed 99.9% of the fitness industry.
algo comment...
Thank you sir!
You're from West Bengal?
@@neversate lol didn't expect that comment but close i am from odisha
The edge lord has returneth
Bow ya heads bitches
This might be the most based fitness video every based off of the title alone.
🥂🤙
Bench press
Squat
Deadlift
Overhead press
Barbell rows
Weighted chin up
= 80% total boday mass
@Václav Nosek For most people even bodyweight dips are uncomfortable
There is nothing useless about the bench press.
Lol you gotta be trolling? Really most useless exercise off all time😂😂. okie dokie!
bro do you smoke bud?
where da bud at.....
wheeeeere is da bud where is dee bud
where is dee bud. we lookin for dee bud
@@EnkiriElite NC, appreciate you mane, recently i’ve been in the state of paralysis by analysis and i was just wanted to ask how do you separate exercises? like by training blocks?
Legendary video mr enkiri thank you for the knowledge