Shew not lying. I started lifting heavy thinking I was gonna be SHREDDED...nope lol, but I did lose 45 lbs. It happens so much faster with weights even though it takes longer to show on the scale
Love your videos. You are the best coach/trainer on UA-cam. I'm 62, have been lifting for over 6 years and have 18% BF, weigh 120 lbs. and 5'6" tall. Everything you say is 100% the truth. That's how I got to where I am today. Lift heavy, lift compound and keep adding plates.
I feel like you unlocked a healthier mentality for me. I’ve been thin thin in the past and now that I’m a little more pounds I was thinking of losing weight but I’ve been lifting and I think I have muscle under there, I just want it to show through a body recomp. I just feel like your healthy and positive approach just unlocked something in my brain and I feel ready to lift heavier and have a little more weight on me when I lose fat this time!
Lady i binged watched so many of your videos. And you are all i needed. I am looking for a body recomposition. And you have given me enough information to start my journey. Thank you & stay strong ❤️💪🏻
I made it right after this video and it's linked in the video description :) I also have a second channel where I am adding individual exercise tutorials and there are lot's of dumbbell exercises on there - check it out www.youtube.com/@ExerciseTutorials
Wow! You are EXACTLY what I needed 💯❤I'm a beginner and hate weights but I've only recently started to workout consistently over the last 3 years and love my cardio but I need to get stronger as I get older so please please - please can go make us a video on proper form and how many reps? Thank you ❤💯
Hi Jane! Yes I made the form video and posted it right after this video :) It's linked in the description of this video for you all! You can also check out a video I made about sets and reps for body recomp here: ua-cam.com/video/Iq36xGqIjhQ/v-deo.html
Already told you that I love this video and yes a reminder video of good form would be helpful. Especially for the deadlifts, squats, OH press and the bench press (like reminders to keep it over the chest and not the neck). And great hair in this video too!!
Thanks Jane! So glad this was helpful! Yes form video coming for sure! Stay tuned :) lol and thanks! The only time I do my hair is my YouTubr shoot days 😂😂😂😂 #gymlife #lazy #bunlife
You are very welcome!! Congrats on starting your weight training journey! You won’t regret it!! Yes stay tuned for the form video!!! Thanks for watching 💪🏻👌🏼
Loved everything about what you said I just personally hate holding the barbell one palm out and one in during dead light I hold it with both palms in. Less stress on my bicep with the one out
Can I do just these compound lifts to start my three day a week plan and add more weight moves a little at a time? I'm trying to condense my workouts so I can still get enough sleep for my early wake time for my job.
How could you incorporate row and carry on a 4-day plan (upper, lower, cardio, upper, lower, cardio, rest)? I am currently doing a 3-day plan, but wanted to explore my options. I love your videos and they have helped me so much in constructing a workout plan!
Awesome there is already one on my channel that I posted right after this one if you want to go check it out. I also posted a video yesterday with all those same exercises but using dumbbells (and proper form) ;) hope they are helpful!!
*Get My 8 Week Beginner Friendly Gym Strength Training Program Here* : michelleroots.com/8-week-strength-training-plans/. (3 day and 4 day split options + Dumbbell only options too!) - AND GUYS HERE IS THE LINK TO THE FORM VIDEO: ua-cam.com/video/qmo-w9XAm24/v-deo.html
Hi! I'm new here and just started my strength training journey, I'll be 50 in Nov. I was wondering, is it ok to make this an actual routine in itself, doing each of these lifts 3xweek. Maybe start with one set and more if possible. I am still working on putting my program together. I don't have funds to pay a personal trainer. I enjoyed the video and will definitely incorporate these lifts into my routine. Thanks for your time and have a great day/night!
Hey Heather! I think that's a great place to start, but also check out my video on how to build a strength training program as it might also be helpful because there are a few other factors you should be adding into your strength training plan: ua-cam.com/video/Vg5HIaeoaSs/v-deo.html
What is the best compound exercise for bat arms. I use to Have Beautiful arms but over the years the muscles turned to loose skin. Flabby. Now struggling. Love your info. Perfectly explained. Thank you
I just found your channel......incredible information ....thanks for this valuable content. What if I don't have access to gym or all these equipments except a pair of dumbell.
You are very welcome!!! I made a video just for that question :). check out this video where I go over all of the best compound movements with dumbbells -ua-cam.com/video/CHjrKBCGGxE/v-deo.html
Hey Emily - I made a video going over proper form for all the exercises mentioned in this video :) You can check it out here: ua-cam.com/video/qmo-w9XAm24/v-deo.html
Hey Michelle. I’m new here. I was wondering if you have any videos tailored to people with bad backs? Not just from muscle imbalances and weaknesses. Basically I had a misdiagnosed condition for years. Multiple surgeries and now have half discs in places. I used to love weightlifting when I was younger, before becoming disabled. I’m mid 30s now and want to feel stronger but always worried of making my back worse. Are there even any good lifts I could possibly do that put little strain on the lower back? I hate feeling weak and need to shift my weight as well. Being laid up for over a decade has been awful but I’m trying to get back up. Thanks in advance if you do happen to see this
your videos are amazing and have helped me so much in my weight training .I'm not a beginner anymore but I do alot of these exercises but I will do all 7 of these compound
Check out this video for sets and reps ua-cam.com/video/Iq36xGqIjhQ/v-deo.html. and this one to help you build your gym training plan ua-cam.com/video/Vg5HIaeoaSs/v-deo.html
@@MichelleRoots Thanks! I have been working out at home only (two kids - no time for the gym) for 2 years now, tracking macros for 1.5. The start has been great but now I‘m in a plateau with muscle growth, unfortunately.
Hey, I like this lady!! She seems like she knows her shtuff. I subscribed and I'm gonna follow her advice. I would love to be where I was just a few years ago, physically. I'm gonna work on it. Thanks!!
Yes that's fine! You can also use kettlebells or dumbbells too! I made a compound exercises (dumbbell edition) video too - you can check that out here: ua-cam.com/video/CHjrKBCGGxE/v-deo.html
If you are doing squats and deadlifts in the beginning of your workout you can start with 3-4 sets of each exercise. Check out my video where I talk all about sets and reps here: ua-cam.com/video/Iq36xGqIjhQ/v-deo.html
Just want to thank you for this one and all other videos that are so so helpful! I did these exercises yesterday and ouch! But it’s a good ouch! I feel like I could actually see progress if I continue doing these ❤️
Yes....please do a video on proper form. I'm new to working out, Want to focus on body recomp. I have a weight bench and a few dumbbell. I've been focusing on hitt and body weight exercises over the past few weeks. NSV but notice my upper body is not so fluffy.. I'm an apple/ athletic built woman ready for a huge change. Thanks for the information, I'm now subscribing to your channel😘
I always loved weight trainer even in high school many many years ago I started back a few months I lost 34 lbs but I’ve been in a rut I feel smaller my clothes fit looser issue I have is my knee always retain fluid with swollen pain and stiff are there any modifications for the workouts for ppl with knee or any issues
Hey Kianna! Congrats on your weight loss so far! It really depends on what is causing the swelling and pain in. your knees. I would recommend seeing a physio or kinesiologist for an assessment to find out if you have any muscle imbalances or inflammation that could be causing the issue, then you will have a better idea of what you can work on to strengthen the knees and surrounding muscles. Hope this helps! It's hard for me to modify without seeing how you move etc... :)
Any recommendations for stretching and light weight exercises for someone three months after a double mastectomy. Very stiff back and low energy. Any suggestions appreciated.
HI Kimberly. I would say start with walking and some mobility/flexibility exercises. I have a 5 min follow along dynamic flexibility routine on my channel here: ua-cam.com/video/AQ_EL-Ky5OA/v-deo.html
Would it be sufficient to do all these compound lifts 3 times a week with minimal isolation exercises? The only ones I know I’ll have to sub are the lat pull downs for the chin ups. Especially as I have shoulder injuries in both shoulders. This was such a great video! Thank you!
Yes that is fine - break them into a leg day, upper body day, full body day - add a few compound exercises at the beginning of each workout and then isolation and unilateral exercises after. I talk about more detail in how to set up your training week in this video - ua-cam.com/video/Vg5HIaeoaSs/v-deo.html
What is a good modification for the lat pulldown that you can do at home? I have dumbbells and resistant bands. I'm not physically able to do chin ups. I know that lat pulldown with a resistance band in the door jam is probably not as effective.... but is it a good place to start? Thx Michelle 💕
Hi Michelle, I just clicked on your video - I have been an exerciser off and on all my life. I have recently been set back by knee arthritis. I did some PT but I just find it has set me back. Yes, I need to lose weight, yes, I am trying to work on nutrition, but I haven't been doing strength training for a while and want to get back into it. What do you recommend? Currently, I try to walk a mile or two each day, and I workout at a hot yoga studio a couple times a week (the heat feels awesome on my joints).
Hey!! Without being there and seeing you in person, my advice is that safe strength training can actually help your knee arthritis in order to keep the muscles around your knee strong. If walking doesn't bother your knees, I would say it should be ok to start some bodyweight strength exercises - start light, no jumping, and if it hurts listen to your body and stop. I recommend maybe getting your PT to help you with some exercises you can start to do to strengthen your knee and all the muscles around it. Upper body strength training should be fine I'm presuming :)
Focus on body part split workouts to make sure you are hitting each muscle group at least twice a week. Check out this video where I break down how to build your own strength training program: ua-cam.com/video/Vg5HIaeoaSs/v-deo.html
I just found you and I’m so glad k did! You really break things down well. I appreciate that. For these main compound lifts about how many reps do you typically recommend in a set? 12-15 is what I always remember doing before
From what I've gathered from her other videos, I think she generally recommends lifting heavy enough that you can only perform about 6-8 reps with good form.
I watched somewhere that you only need to do the same 4-5 of these compound lift per workout. Of course increase weight over time. To not complicate things. Is that enough?
Hi Ya Ya , this depends on the number of workouts you are doing each week, your current strength level, and how many reps/sets you are doing of each. Yes you can get great results from doing only compound lifts as long as you are consistent and applying progressive overload, however, you would also want to incorporate some accessory, core, and unilateral work as well.
Hi Aina, no if you are a beginner you can definitely do similar movements with a cable machine, smith machine or dumbbells and work your way up to using. barbell :)
So I go to planet fitness. They have a 30 min Circuit. It works every body part. Would this help? I did it the other day and I was sweating my booty off!!!
Hey Sarah this sounds like a great place to start, just continue to try and increase the amount of weight you are lifting. I have a video talking about progressive overload that might be helpful here: ua-cam.com/video/gkCxK8un-_U/v-deo.html
Would you incorporate farmers walk on upper body or lower body days? Also at the beginning of your workout or towards the end and how many sets do we do? Tganks
HI Erica, you can actually put the farmers walk on either day! Just don't put them back to back with another exercise challenging grip strength (deadlifts/chin ups etc..). Better to add these closer to the beginning of your workout if you plan to go heavy and really challenge yourself! Hope this was helpful.
This makes a lot of sense, but what do you do when you have had 4 spinal fusions that have left you with limited mobility and a weak nerve muscle connection in your lower legs? I cannot stand or walk unsupported, so I am unable to do the back squat, dead lights or indeed any exercise that requires me to stand and hold a weight. I do supported squats, and can do one arm bent over rows by holding onto a bench. I own a total gym and love it. Other strength training exercises I do seated on stability ball. I do wish there were more videos that looked at the needs of someone like me. I was a competitive masters age race walker and love to exercise, but it's frustrating to see all these great exercises and know you are physically incapable if doing them.
Hi Nancy, yes these exercises are definitely for people with a larger range of motion and no pain; however, they are not the be all and end all to get results. I understand your frustration, but by the sounds of it you are loving your total gym, keep doing that :). What matters more is doing strength training that works for you and your body that you can stick to for a long period of time, you enjoy, doesn't cause you pain, and you can continue to challenge yourself :). I hope this helps!
Oh yes, Michelle , I am all about challenging myself, After getting the all clesrvto begin exercising again after my last spinal surgery at the end of April, I bought an elliptical. I have been craving a cardio workout. I started slowly at the beginning of August, doing only 1o minutes for my first session. I was totally whacked. I'm now doing a 10 minute warm up and then 7 x 30 seconds of HIIT with a 1:00 minute recovery. My goal is 10 x 30 and when I can do that, I'll begin to reduce the recovery time. Also, this week, I bought 8 and 10 lbs weights, having found the 5lb ones weren't cutting it anymore.
Thank you for the break down! I am a runner who transitioned into strength training. I tend to be extreme in that either I'm running several miles a day or spending way too many hours in the gym. I really would like to combine both activites and find a balance that will benefit my body. I am currently increasiing my mileage for racing season, but do not want to give. up muscle gains. Do you have any suggestions?
Hey Katherine! Yes for sure, I would say just do your strength sessions on opposite days than your long runs. Make sure you are eating enough to fuel your body for both (especially carbs and protein) and make sure you are allowing at least one day a week for rest and recovery :).
I’m turning 45 tomorrow and I can never fit into a size 4 and I’m a size 6. No matter what I do I’m still a size 6. I’m gonna start lifting weights and see if there’s a difference. I want to look lean and long with no fat and make everyone jealous of me and this is what I’m going to do.
I’m about to start body recomposition cause I’m 75kg and I wanna lost fat and build muscle. Can I do all seven of these exercises 4 times a week? For example on Monday I do all of them, then do them again on Wednesday, Friday and Saturday. Also can I build muscle on a slight deficit? Cause I don’t want to eat my maintenance. Also how many sets and reps? I’m so scared to start and mess up cause I really want to lose fat
Hi Wendy, I would suggest splitting them into a upper/lower split and then a full body day and then throw in some accessory work after that. If you want a plan to follow I have an 8 week strength training program for beginners including compound exercises here: michelleroots.com/work-with-me/
1.squats
2. Deadlifts
3. Barbell Bench press
4. Chin ups/pull ups (alt. lat pull downs)
5. Overhead press
6. Barbell bent over row
7. Farmer carries
Great breakdown thanks for watching
Thank you!!!
But what do you do with what? Which of these exercises should be performed together? 🤔
@Jane doe Consider the muscles that are used to perform the exercise. Deadlines and squats focus on lower body. Press and chin-ups are upper body.
Shew not lying. I started lifting heavy thinking I was gonna be SHREDDED...nope lol, but I did lose 45 lbs. It happens so much faster with weights even though it takes longer to show on the scale
Congrats on your progress so far!
how long it took to start losing weight?
How long did it take brfore the scale moved?
That's amazing 🎉
Love your videos. You are the best coach/trainer on UA-cam. I'm 62, have been lifting for over 6 years and have 18% BF, weigh 120 lbs. and 5'6" tall. Everything you say is 100% the truth. That's how I got to where I am today. Lift heavy, lift compound and keep adding plates.
Thank you for the kind words Natasha!! You sound like you are rockin' it for sure!! Well done I'm sure you are inspiring a lot of people yourself!
@@MichelleRoots My comments are to inspire all women who are afraid to 'get bulky' when lifting heavy💗💗💪
@@Natashaz48 Absolutely love it!!!! Thank You!
You are my hero! 🏋️♀️
@@simplysuelou2014 Thank you! We are all our own heroes! Keep lifting and eat to fuel those lifts!
I feel like you unlocked a healthier mentality for me. I’ve been thin thin in the past and now that I’m a little more pounds I was thinking of losing weight but I’ve been lifting and I think I have muscle under there, I just want it to show through a body recomp. I just feel like your healthy and positive approach just unlocked something in my brain and I feel ready to lift heavier and have a little more weight on me when I lose fat this time!
Lady i binged watched so many of your videos. And you are all i needed. I am looking for a body recomposition. And you have given me enough information to start my journey.
Thank you & stay strong ❤️💪🏻
That's awesome!! Keep us posted on your journey!
I just watch your 7 combo moves you must do videos. I was wondering, can I do all 7 in one day and can I do each 3x?
Please make technique videos for each of these. Would love technique videos for the dumbbell versions..
I made it right after this video and it's linked in the video description :) I also have a second channel where I am adding individual exercise tutorials and there are lot's of dumbbell exercises on there - check it out www.youtube.com/@ExerciseTutorials
I love how you talk about variations of the compound movements. Great info!
Thanks so much! Glad you enjoyed it!
Wow! You are EXACTLY what I needed 💯❤I'm a beginner and hate weights but I've only recently started to workout consistently over the last 3 years and love my cardio but I need to get stronger as I get older so please please - please can go make us a video on proper form and how many reps? Thank you ❤💯
Hi Jane! Yes I made the form video and posted it right after this video :) It's linked in the description of this video for you all! You can also check out a video I made about sets and reps for body recomp here: ua-cam.com/video/Iq36xGqIjhQ/v-deo.html
Already told you that I love this video and yes a reminder video of good form would be helpful. Especially for the deadlifts, squats, OH press and the bench press (like reminders to keep it over the chest and not the neck). And great hair in this video too!!
Thanks Jane! So glad this was helpful! Yes form video coming for sure! Stay tuned :) lol and thanks! The only time I do my hair is my YouTubr shoot days 😂😂😂😂 #gymlife #lazy #bunlife
Thanks for the useful info! I've been weight training for two months now. Please definitely do a correct form video. Much love from South Africa 💙
You are very welcome!! Congrats on starting your weight training journey! You won’t regret it!! Yes stay tuned for the form video!!! Thanks for watching 💪🏻👌🏼
@@MichelleRoots hi
Hello
Want to start weight lifting
Yes to a video on proper form!!! This is so good!
Hey! It's already on my channel - check it out here: ua-cam.com/video/qmo-w9XAm24/v-deo.html
One of the BEST videos ever!!! Thank you for helping women achieve their goals.
Just found your channel and I’m binge watching. Love all the info ☺️
Hey Carol! Awesome - so glad you are finding the videos helpful!! Thanks for watching!
Loved everything about what you said I just personally hate holding the barbell one palm out and one in during dead light I hold it with both palms in. Less stress on my bicep with the one out
Wow …. Would love a tutorial for each …. just started few months ago and doing most of these already …. Love squats and deadlifts now
Awesome Judy!! Yes I have a form video on my channel already - here is the link: ua-cam.com/video/qmo-w9XAm24/v-deo.html
Can I do just these compound lifts to start my three day a week plan and add more weight moves a little at a time?
I'm trying to condense my workouts so I can still get enough sleep for my early wake time for my job.
Michelle, your channel is hands down my fav fitness channel. It’s the only one I watch now ❤
Wow, thank you! So glad you are finding value in my videos!!
Hi Chica 👋, Grea video. Just subscribed. Always looking to expand my compound excercises. Thank you for sharing
You are very welcome!
How could you incorporate row and carry on a 4-day plan (upper, lower, cardio, upper, lower, cardio, rest)? I am currently doing a 3-day plan, but wanted to explore my options. I love your videos and they have helped me so much in constructing a workout plan!
Yes interested in the form videos
Awesome there is already one on my channel that I posted right after this one if you want to go check it out. I also posted a video yesterday with all those same exercises but using dumbbells (and proper form) ;) hope they are helpful!!
Great video! Would love a video showing proper form for these lifts as well. Thank you!
I have one on my channel :) Check it out here: ua-cam.com/video/qmo-w9XAm24/v-deo.html
@@MichelleRoots Thanks! I will check it out!
*Get My 8 Week Beginner Friendly Gym Strength Training Program Here* : michelleroots.com/8-week-strength-training-plans/. (3 day and 4 day split options + Dumbbell only options too!) - AND GUYS HERE IS THE LINK TO THE FORM VIDEO: ua-cam.com/video/qmo-w9XAm24/v-deo.html
Just what I needed to learn! Awesome content and very well presented with clarity and energy!
Hi! I'm new here and just started my strength training journey, I'll be 50 in Nov. I was wondering, is it ok to make this an actual routine in itself, doing each of these lifts 3xweek. Maybe start with one set and more if possible. I am still working on putting my program together. I don't have funds to pay a personal trainer. I enjoyed the video and will definitely incorporate these lifts into my routine. Thanks for your time and have a great day/night!
Hey Heather! I think that's a great place to start, but also check out my video on how to build a strength training program as it might also be helpful because there are a few other factors you should be adding into your strength training plan: ua-cam.com/video/Vg5HIaeoaSs/v-deo.html
This was extremely helpful thank you so much!
You are very welcome!
Amazing explanation!! Finally, someone that explains it simply and to the point! Thank you !!
Glad it was helpful!
That was excellent, thank you! Could you do the 7 compound lifts in one session? or would that be too much? Thankyou
Absolutely! Depending on how many times a week you train you could also split them into different workouts as well.
Yay Thankyou!!
What is the best compound exercise for bat arms. I use to Have Beautiful arms but over the years the muscles turned to loose skin. Flabby. Now struggling. Love your info. Perfectly explained. Thank you
I just found your channel......incredible information ....thanks for this valuable content.
What if I don't have access to gym or all these equipments except a pair of dumbell.
You are very welcome!!! I made a video just for that question :). check out this video where I go over all of the best compound movements with dumbbells -ua-cam.com/video/CHjrKBCGGxE/v-deo.html
@@MichelleRoots , thanks a ton dear angel....I immediately found your that video ...quite helpful and relevant 👌
I can’t tell you how helpful this video was. I’m joining a gym tmra and I’ve learnt so much from you, thankyou so much x
Amazing Carrie!!! So glad it was helpful! Congrats and starting your journey and keep me posted!! 💪🏻💪🏻💪🏻
Just started home workouts lifting dumbells and this was so helpful so thankyou 💕
You're so welcome!
May I request for proper lifting video of various compound lifts. Thank you.
Hey Emily - I made a video going over proper form for all the exercises mentioned in this video :) You can check it out here: ua-cam.com/video/qmo-w9XAm24/v-deo.html
OMG, I'm so glad I found you. Great information.
So glad you found me too! Happy the videos are helpful!
Hey Michelle. I’m new here.
I was wondering if you have any videos tailored to people with bad backs? Not just from muscle imbalances and weaknesses. Basically I had a misdiagnosed condition for years. Multiple surgeries and now have half discs in places.
I used to love weightlifting when I was younger, before becoming disabled. I’m mid 30s now and want to feel stronger but always worried of making my back worse.
Are there even any good lifts I could possibly do that put little strain on the lower back?
I hate feeling weak and need to shift my weight as well. Being laid up for over a decade has been awful but I’m trying to get back up.
Thanks in advance if you do happen to see this
Hi yes please I'd love videos on proper form for these 7 compound exercises please
I made it right after this one - it's linked in the video description :)
I would love to get your compound exercise proper form video!
It's linked in the video description :) I posted it the week after this one :)
Thank you Michelle for explaining it all so clearly 🙏🏽
You are so welcome!!
How would i incorporate this in a 6 day routine push pull legs? Thank you
Please make a video about the technique for this movements
I did the week after I posted this one :) it’s linked in the video description 👌🏼👌🏼
your videos are amazing and have helped me so much in my weight training .I'm not a beginner anymore but I do alot of these exercises but I will do all 7 of these compound
You're so welcome! Glad my videos are helpful!
This is great , Getting back to these TODAY💪🏾💪🏾💪🏾
Thank you very much Michelle
You are so welcome
Hi Michelle, How many different compound and other exercises per workout would you recommend and how many rounds per the exercise? Thanks, Steph
Check out this video for sets and reps ua-cam.com/video/Iq36xGqIjhQ/v-deo.html. and this one to help you build your gym training plan ua-cam.com/video/Vg5HIaeoaSs/v-deo.html
@@MichelleRoots Thanks! I have been working out at home only (two kids - no time for the gym) for 2 years now, tracking macros for 1.5. The start has been great but now I‘m in a plateau with muscle growth, unfortunately.
Hey !! Amazing information 😍👍🏻
Just want to ask I have flabby arms should i use heavy weight or light weight bit confused
Yes lift heavier weights in order to build muscle :) Apply progressive overload
Thank you ma'am 😊❤
Hey, I like this lady!! She seems like she knows her shtuff. I subscribed and I'm gonna follow her advice. I would love to be where I was just a few years ago, physically. I'm gonna work on it. Thanks!!
Thanks Kathy! Happy to help! Keep me posted on your journey!
Great informative video and yes to a proper form video
Thanks Sheila! I will definitely do a form video! Stay tuned!! 👌🏼💪🏻
Can I do my squats or deadlifts on the smith machine? My gym doesn’t have barbells
Yes that's fine! You can also use kettlebells or dumbbells too! I made a compound exercises (dumbbell edition) video too - you can check that out here: ua-cam.com/video/CHjrKBCGGxE/v-deo.html
Thank you for your information
My pleasure
I need help! When I start lower body and I perform squat and deadlift....how many variations of each should I be performing that day?? Thanks!
If you are doing squats and deadlifts in the beginning of your workout you can start with 3-4 sets of each exercise. Check out my video where I talk all about sets and reps here: ua-cam.com/video/Iq36xGqIjhQ/v-deo.html
Loved this. Thank you, so much! ❤
You're so welcome!
Just want to thank you for this one and all other videos that are so so helpful! I did these exercises yesterday and ouch! But it’s a good ouch! I feel like I could actually see progress if I continue doing these ❤️
You're so welcome!
Yes....please do a video on proper form.
I'm new to working out, Want to focus on body recomp. I have a weight bench and a few dumbbell. I've been focusing on hitt and body weight exercises over the past few weeks. NSV but notice my upper body is not so fluffy.. I'm an apple/ athletic built woman ready for a huge change.
Thanks for the information, I'm now subscribing to your channel😘
Yes I created a video with proper form - check it out here :) ua-cam.com/video/qmo-w9XAm24/v-deo.html
Ps. Happy the information was helpful and thanks for the sub!!!
Really useful info thank you 😊
You are very welcome!
I always loved weight trainer even in high school many many years ago I started back a few months I lost 34 lbs but I’ve been in a rut I feel smaller my clothes fit looser issue I have is my knee always retain fluid with swollen pain and stiff are there any modifications for the workouts for ppl with knee or any issues
Hey Kianna! Congrats on your weight loss so far! It really depends on what is causing the swelling and pain in. your knees. I would recommend seeing a physio or kinesiologist for an assessment to find out if you have any muscle imbalances or inflammation that could be causing the issue, then you will have a better idea of what you can work on to strengthen the knees and surrounding muscles. Hope this helps! It's hard for me to modify without seeing how you move etc... :)
@@MichelleRoots thanks a lot I really appreciate it❤️ I still go to gym but I want to go harder lol
PLEASE MAKE A TUTORIAL VIDEO and can you tell how many of each to do?
I linked it in the video description of this video :) I posted it the week after this video
I totally missed this. Thank you for letting me know. This is so helpful! I appreciate how generous you are with your information!!!@@MichelleRoots
Hi! Would love a video on proper form for these exercises! I keep rewinding this one lol
Hey I did one right after I posted this video! Check the link in the video description! 👌🏼👌🏼
I currently have just one heavy (for me-25lb) kb. Would farmer carry still be effective or should I use my set of 15lb db?
I would say you can be an off-set farmer carry - just carry the weight in one hand.
Yea form video! Thank you!
It’s linked in the video description 👌🏼💪🏻
Any recommendations for stretching and light weight exercises for someone three months after a double mastectomy. Very stiff back and low energy. Any suggestions appreciated.
HI Kimberly. I would say start with walking and some mobility/flexibility exercises. I have a 5 min follow along dynamic flexibility routine on my channel here: ua-cam.com/video/AQ_EL-Ky5OA/v-deo.html
Thanks Michelle. I'll check it out
Would it be sufficient to do all these compound lifts 3 times a week with minimal isolation exercises? The only ones I know I’ll have to sub are the lat pull downs for the chin ups. Especially as I have shoulder injuries in both shoulders. This was such a great video! Thank you!
Yes that is fine - break them into a leg day, upper body day, full body day - add a few compound exercises at the beginning of each workout and then isolation and unilateral exercises after. I talk about more detail in how to set up your training week in this video - ua-cam.com/video/Vg5HIaeoaSs/v-deo.html
@@MichelleRoots thanks so much! I just found your channel amd I’m loving it!
What is a good modification for the lat pulldown that you can do at home? I have dumbbells and resistant bands. I'm not physically able to do chin ups. I know that lat pulldown with a resistance band in the door jam is probably not as effective.... but is it a good place to start? Thx Michelle 💕
Hey!! If you have dumbbells single arm dumbbell rows are a great exercises - you can also do resistance band lat pull downs as well. Hope this helps!
@@MichelleRoots Thanks Michelle! I can alternate these two to make sure I'm exercising all the muscles. 👍
@@mycreativeheart4159 Awesome!
Great video!
Thank you.
You are very welcome Yvette!!!
Great video, new subscriber here from Australia. Turned 38 and want to up my game
Hi Michelle, I just clicked on your video - I have been an exerciser off and on all my life. I have recently been set back by knee arthritis. I did some PT but I just find it has set me back. Yes, I need to lose weight, yes, I am trying to work on nutrition, but I haven't been doing strength training for a while and want to get back into it. What do you recommend? Currently, I try to walk a mile or two each day, and I workout at a hot yoga studio a couple times a week (the heat feels awesome on my joints).
Hey!! Without being there and seeing you in person, my advice is that safe strength training can actually help your knee arthritis in order to keep the muscles around your knee strong. If walking doesn't bother your knees, I would say it should be ok to start some bodyweight strength exercises - start light, no jumping, and if it hurts listen to your body and stop. I recommend maybe getting your PT to help you with some exercises you can start to do to strengthen your knee and all the muscles around it. Upper body strength training should be fine I'm presuming :)
Hi, you can also try the super slow strength training, super slow training reinforces good form while reducing the risk of injury.
As a beginner how do I progressive overload safely ? Rep/weight wise.
I have a whole video talking about progressive overload - go check it out :) ua-cam.com/video/gkCxK8un-_U/v-deo.html
very useful information. thank you 👍
You are very welcome! I'm glad it was helpful!
What if i am going 6 days a week to the gym, how should I proceed? I need to lose weight and tone up
Focus on body part split workouts to make sure you are hitting each muscle group at least twice a week. Check out this video where I break down how to build your own strength training program: ua-cam.com/video/Vg5HIaeoaSs/v-deo.html
Hi interested in the form. Video for these 7 movements
It’s already on my channel! Check it out :)
I just found you and I’m so glad k did! You really break things down well. I appreciate that. For these main compound lifts about how many reps do you typically recommend in a set? 12-15 is what I always remember doing before
From what I've gathered from her other videos, I think she generally recommends lifting heavy enough that you can only perform about 6-8 reps with good form.
Great video!!
Thanks and you are very welcome!
This is so helpful. Thank you! 😁
You're so welcome!
I’d like to see the proper form video for the compound lifts.
It's linked in the video description - I made it the week after I posted this one :)
This is a great video. Ty
You are very welcome Berenice! Glad you found it helpful!!
I would love perfect form videos!
Hey Melissa! It's linked in this video description :)
Thank you! 😊
You're welcome 😊
I watched somewhere that you only need to do the same 4-5 of these compound lift per workout. Of course increase weight over time. To not complicate things. Is that enough?
Hi Ya Ya , this depends on the number of workouts you are doing each week, your current strength level, and how many reps/sets you are doing of each. Yes you can get great results from doing only compound lifts as long as you are consistent and applying progressive overload, however, you would also want to incorporate some accessory, core, and unilateral work as well.
Thank you for this! 🙂
You're so welcome!
is it any different if i do compound lift using cable machine especially for beginner?
Hi Aina, no if you are a beginner you can definitely do similar movements with a cable machine, smith machine or dumbbells and work your way up to using. barbell :)
@@MichelleRoots thanks for replied ❤️❤️❤️
I call the farmer carry the grocerie bag hold😂
lol yup it's definitely true
What can you do I’d you don’t go to a gym for the chin ups?
Lat pull down at home, single arm dumbbell rows, or you can purchase a doorway chin up bar and do band assisted chin ups at home.
Thanks
Thank You!
So I go to planet fitness. They have a 30 min Circuit. It works every body part. Would this help? I did it the other day and I was sweating my booty off!!!
Hey Sarah this sounds like a great place to start, just continue to try and increase the amount of weight you are lifting. I have a video talking about progressive overload that might be helpful here: ua-cam.com/video/gkCxK8un-_U/v-deo.html
Would you incorporate farmers walk on upper body or lower body days? Also at the beginning of your workout or towards the end and how many sets do we do? Tganks
HI Erica, you can actually put the farmers walk on either day! Just don't put them back to back with another exercise challenging grip strength (deadlifts/chin ups etc..). Better to add these closer to the beginning of your workout if you plan to go heavy and really challenge yourself! Hope this was helpful.
@@MichelleRoots oh ok thanks and yes totally makes sense 😊
Pls vidro on forms
It's linked in the video comments :) I posted it the week after I posted this one
This makes a lot of sense, but what do you do when you have had 4 spinal fusions that have left you with limited mobility and a weak nerve muscle connection in your lower legs? I cannot stand or walk unsupported, so I am unable to do the back squat, dead lights or indeed any exercise that requires me to stand and hold a weight. I do supported squats, and can do one arm bent over rows by holding onto a bench. I own a total gym and love it. Other strength training exercises I do seated on stability ball. I do wish there were more videos that looked at the needs of someone like me. I was a competitive masters age race walker and love to exercise, but it's frustrating to see all these great exercises and know you are physically incapable if doing them.
Hi Nancy, yes these exercises are definitely for people with a larger range of motion and no pain; however, they are not the be all and end all to get results. I understand your frustration, but by the sounds of it you are loving your total gym, keep doing that :). What matters more is doing strength training that works for you and your body that you can stick to for a long period of time, you enjoy, doesn't cause you pain, and you can continue to challenge yourself :). I hope this helps!
Oh yes, Michelle , I am all about challenging myself, After getting the all clesrvto begin exercising again after my last spinal surgery at the end of April, I bought an elliptical. I have been craving a cardio workout. I started slowly at the beginning of August, doing only 1o minutes for my first session. I was totally whacked. I'm now doing a 10 minute warm up and then 7 x 30 seconds of HIIT with a 1:00 minute recovery. My goal is 10 x 30 and when I can do that, I'll begin to reduce the recovery time. Also, this week, I bought 8 and 10 lbs weights, having found the 5lb ones weren't cutting it anymore.
Thank you for the break down! I am a runner who transitioned into strength training. I tend to be extreme in that either I'm running several miles a day or spending way too many hours in the gym. I really would like to combine both activites and find a balance that will benefit my body. I am currently increasiing my mileage for racing season, but do not want to give. up muscle gains. Do you have any suggestions?
Hey Katherine! Yes for sure, I would say just do your strength sessions on opposite days than your long runs. Make sure you are eating enough to fuel your body for both (especially carbs and protein) and make sure you are allowing at least one day a week for rest and recovery :).
@@MichelleRoots Will do! Thank you so much! So glad I found your channel!
Should this be done everyday or every few days?
2- 3 times per week :)
Please let us know the correct form. Would love to know this to add to our routine.
very well done
Thanks a lot!
Thank you 🙏 ❤
You are very welcome!
What would y'all say sets and reps would be good at
I explain all about sets, reps and rest time in this video here: ua-cam.com/video/Iq36xGqIjhQ/v-deo.htmlsi=NTQ-lrLD3xHX_k5H
Will lifting heavy make my arms look manly? Thats what im trying to avoid because I already have broad shoulders😢
How many of each should we do?
Propper form video pls. Would be helpful 🙂
I made one!! You can check it out here: ua-cam.com/video/qmo-w9XAm24/v-deo.html
Dude… finally something that makes sense…
Happy to help!
Thank you 😊
You're welcome 😊
I do the big 6 lifts once a week, which is all except for the last one, farmers carry.
Great job!
@@MichelleRoots thank you 🙏🏾
New here. Would us be beneficial if you did 1 day with all the exercises? Or would that be to much in the body?
Sure you could do that
I’m turning 45 tomorrow and I can never fit into a size 4 and I’m a size 6. No matter what I do I’m still a size 6. I’m gonna start lifting weights and see if there’s a difference. I want to look lean and long with no fat and make everyone jealous of me and this is what I’m going to do.
I’m about to start body recomposition cause I’m 75kg and I wanna lost fat and build muscle. Can I do all seven of these exercises 4 times a week? For example on Monday I do all of them, then do them again on Wednesday, Friday and Saturday. Also can I build muscle on a slight deficit? Cause I don’t want to eat my maintenance. Also how many sets and reps? I’m so scared to start and mess up cause I really want to lose fat
Hi Wendy, I would suggest splitting them into a upper/lower split and then a full body day and then throw in some accessory work after that. If you want a plan to follow I have an 8 week strength training program for beginners including compound exercises here: michelleroots.com/work-with-me/