Focus on your lifts is 100% correct, people waste time fighting over “optimal” splits when they need to keep it simple by attacking their favorite lifts with a high intensity
Great video! Once again, sound advice from the BUHD as he breaks down the lifting game to its simplest form. Such a relief from all the the other “noise” on the worldwide inter web. Thanks, Steve.
I listed mine out on paper before watching and here we go: Barbell Back Squat Leg Press Dumbbell Lunges Leg Extension Barbell Deadlift Barbell Romanian Deadlift Leg Curls Dumbbell Rows T-Bar Rows Pull-ups (eventually weighted) Lat Pulldown Barbell Overhead Press Dumbbell Overhead Press Dumbbell Lateral Raises Cable Upright Row Barbell Bench Press Incline Dumbbell Bench Press Dip (eventually weighted) EZ Bar Skullcrusher EZ Bar Curl Obviously as you said I do and would recommend more than this but those are my initial 20.
The note about being able to progress over a long period of time is important, and not usually mentioned by fitness personalities. There's lots of great exercises that are limited by the progression window, and those are the ones that get rotated in and out of my programs while the base of the program is made up of the same or similar exercises. Don't major in the minors, you shouldn't be grinding on secondary or accessory exercises. Save the grind for the lifts with the biggest ROI.
Steve that’s really impressive you still do dips in your program. I used to love dips but as I got older ( I’m 55 and competed in powerlifting in the late 80s and early 90s)I would do them and feel fine but the next day they would hurt and not a good hurt. However my shoulder health has really improved as I realized much of my shoulder problems were more about muscle imbalances and proportionately weak shoulders from not training them directly than injuries or wear and tear. They actually feel pretty good now and I should probably give dips another try.
Squat deadlift bench press ohp chin ups seal rows dips good mornings ab wheel dumbells are good to for bench press dumbell one hand rows and press to for biceps triceps cables are very good
This made me think. Hmm. Here are my 20. Chest barbell and DB bench Back weighted pull up, pendlay row and inverted row Quad squats, leg extension Delt barbell and DB ohp Hamstring barbell RDL and lying leg curl Miscellaneous DB and barbell curl, DB skull destroyers, DB calf raise and barbell calf raise, power shrug, handstand push up , DB lateral , hanging leg raise
Right now Front squat Back squat Pistol squat Back extention Wide grip RDL GHR Snatch grip high pull Ring pull ups Neutral grip chest to bar pull ups Rear delt focused ring row Arnold press Overhead press Upright row Deficit push ups Dips Farmer's caries, after doing a lot of back work theese fucking kill, putting them after just legs doesn't do the justice Skull crushers Pelecan curls Toes to the bar leg rais Honestly adductor machine, I haven't done it very long but it absaultly added to my upper thigh
Personally I dislike organizing the body into muscle groups (chest, delts etc) but I like sorting my movement patterns. So for my presses I have bench, ohp, behind the neck press and kettlebell (or dumbbell) press. For legs I have squat, front squat, zercher, leg curls. And on it goes. Still get to around 15 lifts total, more if you count in the more dynamic stuff like carries, drags, tire flips and various loading (bags etc). My question then, do you find that method inferior to yours or does it work just as well? It seems to me that I cover the body as a whole. Thanks
I don't organize per muscle group as much as consider the main muscle that is working. I take a shotgun approach but I like to make sure I'm firing equally at targeted regions
100k coming soon ... BHUD this channel is a goldmine for beginners like me. the subs dont justify the quality of content. highly underrated
I needed this. Worrying about programming and programs has got to be the worst thing I've ever done.
Focus on your lifts is 100% correct, people waste time fighting over “optimal” splits when they need to keep it simple by attacking their favorite lifts with a high intensity
Walking lunges
DB Pullovers
Front squats
RDLs
Nordics
Pistol squats
OHP
Floor seated press
Weighted pullups
Chinups toward my torso
Incline seal rows
T-bar row with wide grip
Bench press
DB Incline
DB Decline
Shrugs
DB Incline curls
Overhead tricep extensions
Seated calf raises
Standing calf raises
Tib raises
Almost at 100K subs!!!
Great video! Once again, sound advice from the BUHD as he breaks down the lifting game to its simplest form. Such a relief from all the the other “noise” on the worldwide inter web. Thanks, Steve.
I listed mine out on paper before watching and here we go:
Barbell Back Squat
Leg Press
Dumbbell Lunges
Leg Extension
Barbell Deadlift
Barbell Romanian Deadlift
Leg Curls
Dumbbell Rows
T-Bar Rows
Pull-ups (eventually weighted)
Lat Pulldown
Barbell Overhead Press
Dumbbell Overhead Press
Dumbbell Lateral Raises
Cable Upright Row
Barbell Bench Press
Incline Dumbbell Bench Press
Dip (eventually weighted)
EZ Bar Skullcrusher
EZ Bar Curl
Obviously as you said I do and would recommend more than this but those are my initial 20.
The note about being able to progress over a long period of time is important, and not usually mentioned by fitness personalities. There's lots of great exercises that are limited by the progression window, and those are the ones that get rotated in and out of my programs while the base of the program is made up of the same or similar exercises. Don't major in the minors, you shouldn't be grinding on secondary or accessory exercises. Save the grind for the lifts with the biggest ROI.
You gotta grind on all the lifts, don’t make the mistake of casually curling or training calves, that’s how you get small biceps and calves.
Steve that’s really impressive you still do dips in your program.
I used to love dips but as I got older ( I’m 55 and competed in powerlifting in the late 80s and early 90s)I would do them and feel fine but the next day they would hurt and not a good hurt.
However my shoulder health has really improved as I realized much of my shoulder problems were more about muscle imbalances and proportionately weak shoulders from not training them directly than injuries or wear and tear.
They actually feel pretty good now and I should probably give dips another try.
Wow. I do the same thing
My 20 doesn't entirely overlap with your list, but I think it's probably splitting hairs. So many good compounds and isolations to choose from. 💪
Squat deadlift bench press ohp chin ups
seal rows dips good mornings ab wheel
dumbells are good to for bench press
dumbell one hand rows and press to
for biceps triceps cables are very good
Awesome Video! My 20:
Barbell Bench Press
Dumbbell Bench Press
Dumbbell Incline Press
Slingshot Bench Press
Deadlift
Pendlay Rows
Landmine Rows
Dumbbell Rows
Barbell Back Squat
Barbell Front Squat
Landmine Linebacker Squat
Barbell Stiff Leg Deadlift
Barbell RDL
Seated Dumbbell Overhead Press
Landmine Overhead Press
Landmine Neutral Grip Overhead Press
Barbell Curls
EZ Bar Skull crushers
Neutral Grip Lat pull downs
Trap Bar Shrugs
This made me think. Hmm. Here are my 20.
Chest barbell and DB bench
Back weighted pull up, pendlay row and inverted row
Quad squats, leg extension
Delt barbell and DB ohp
Hamstring barbell RDL and lying leg curl
Miscellaneous DB and barbell curl, DB skull destroyers, DB calf raise and barbell calf raise, power shrug, handstand push up , DB lateral , hanging leg raise
Right now
Front squat
Back squat
Pistol squat
Back extention
Wide grip RDL
GHR
Snatch grip high pull
Ring pull ups
Neutral grip chest to bar pull ups
Rear delt focused ring row
Arnold press
Overhead press
Upright row
Deficit push ups
Dips
Farmer's caries, after doing a lot of back work theese fucking kill, putting them after just legs doesn't do the justice
Skull crushers
Pelecan curls
Toes to the bar leg rais
Honestly adductor machine, I haven't done it very long but it absaultly added to my upper thigh
Benching
Curling in the squat rack
Repeat 10 times
Perfection
Personally I dislike organizing the body into muscle groups (chest, delts etc) but I like sorting my movement patterns.
So for my presses I have bench, ohp, behind the neck press and kettlebell (or dumbbell) press. For legs I have squat, front squat, zercher, leg curls. And on it goes.
Still get to around 15 lifts total, more if you count in the more dynamic stuff like carries, drags, tire flips and various loading (bags etc).
My question then, do you find that method inferior to yours or does it work just as well? It seems to me that I cover the body as a whole. Thanks
I don't organize per muscle group as much as consider the main muscle that is working. I take a shotgun approach but I like to make sure I'm firing equally at targeted regions
You mentioned RDLs for quads?
Noticed that, too
He very obviously meant legs. In the beginning he says legs. Don’t freak out over obvious things.