Yo yo! Apologies on the minor delay on videos - working with some less than ideal wifi, but I will persevere. Hope you enjoy and find this one useful. Merci xx
I changed my physique in 25 weeks man u can do it I was over 200lb ever since I was 10 years old and now im 6 foot 1 155 lbs and lean 27 with 2 kids you can do it bro Turn your life around!
Farmer’s walks. I’ve been doing a couple of 30 meters or so sets in just about every training day, at the end of the session, and man it’s good. Not only it helped with my back pain, but I also got more control when dealing with heavy weights, especially in pulling motions.
@@aliosram2354 just pick something heavy in one hand and walk around. I use a 20 or 25kg plate and do a 40 meter or so slow walk. The point is to have the weight on one side so you’re fighting to stabilise and stand up straight
@@aliosram2354 start with a lower weight and slowly climb up. It’s the kind of thing that doesn’t feel hard at first, and keeps you up all night 😂 at least that’s how it was for me
Thanks Joe think I will be implementing the Bulgarian Split Squats today. I have always being saying I need to incorporate it in my leg routine and your video just gave me that push to start it.
We have a hip thrust machine at my gym almost nobody uses. I found it's back support to be perfect for unilateral rows. Perfect angle, perfect height, good placement close to a mirror.
Is cheese an exercise? All seriousness aside, thanks for making the video and sharing your knowledge and experience. I’m 59 and I started resistance training earlier this year. Your substitution for squat and deadlift make a lot of sense for me to do, as I am looking to build a combination of strength, flexibility, and and balance as I move towards old age.
Hamstrings seem to stay sore for longer compared to other leg muscles like quads and calfs. Likely because there is more of a loaded eccentric stretch to RDL compared to squats/calf raises (although you can get sore calfs for a long time if you overdo it while getting a big eccentric stretch from a platform, again notice the weighted eccentric stretch playing a big role in soreness)
@@coldshivery Yes, but in my experience even RDL's don't hit every muscle in the general area it "normally" hits, if you will. Difficult to put into words, but say for example if one does RDL's on the regular, then takes a bit of time off skipping RDL's for just ONE workout session, and in place of RDL's simply switch to doing 4x10 of REVERSE Dumbbell Lunges, alternating steps doing a TOTAL of 20 steps per set, you'll feel a noticably different soreness the next day or so, that RDL's can NEVER achieve. Hmmm, that's the mystery in a sense, because one would think taxing RDL's hit every area of the Hamstrings, glutes, etc...but that's simply not the case at all. Point is I suppose, work EVERYTHING...Hit EVERY angle, do as many exercises as you can in the LONG run, and you'll notice ALL KINDS of different "sorenessess" from head to toe in EVERY legit exercise or movement out there...and of course there are HUNDREDS of movements/variations on a theme that if tried, you'll scratch your head the next day or so, wondering why the hell after ALL these years of training, am I sore in a 'different' spot where I've NEVER felt soreness before??? I Mean WTF??? LOL, so work EVERYTHING, long term. Switch it up do it ALL, do it ALL, experiment often, and you'll be very surprised at what muscles get sore that have NEVER been sore before.
@@runawaytrain9794 Oh yeah for sure. You gotta find what works for you. And sometimes try something different if one exercise doesn't seem to work well anymore. Switching too much is perhaps not optimal but switching it up every once in a while is great and like you said hitting all angles is likely a good thing.
@@coldshivery Yes, good point on not switching up TOO much, as a personal routine is best and makes it easier overall so you don't have to "think" so much lol. That being said, switching it up is good from time to time...especially if you want to push through a size plateau and aren't getting enough results on a specific body part regarding strength, size, or both. Cheers.
Wifey says "those lumpy bits next to your neck" are the best part of my physique so traps are absolutely aesthetic Also good if you want that meathead look EDIT: I don't have throat cancer
Maybe, personally band pull aparts from Joe de Franco, or chest supported high rows are the best. As getting that rear shoulder development is what gives you the 3D shoulder look, doing lateral raises are good but rear delt work is much more important for big shoulders that give that v taper look
@@Sirvalian unless you're taking gear OHP is the best thing for wide, big shoulders. Once I started heavy pressing 2x a week my shoulders blew up. Including my rear delts.
Ive pretty much replaced back squats with bulgarian split squats and they are an awesome exercise. Form is so much easier after you get the hang of balancing on one leg, and no fear of death when a squat rack isnt available 😂
sick vid m8. Can you do one on how to get through injury recovery and progress gradually, and actually how to understand when you are not injured anymore? Ended up re-injuring meself for a couple times recently
Great choice of words, great information, and great natural physique dude! I do all of these except for the Bulgarian split squat. (I usually just do a unilateral leg press) Anyway, keep up the good work!
I remember someone telling me that I was doing deadlifts wrong when I was doing Romanian deadlifts. When I told them what variation I was doing, they just gave me a weird look and went "alright". I love Romanian deadlifts.
@@edricjordan7093 you can do PPL Regardless these exercises are just accessory to the core part of his training which he doesn't or won't disclose - diet. Probably takes about 150-180gram protein every day. That's how he's able to maintain this physique.
Best arm exercises I personally love are reverse grip curls for forearms (beef up the front of your forearms), single arm triceps extensions, cable hammer curls, and straight barbell curls. Also double underhand grip shrugs work for me alot better than overhand. Another good accessory to add in leg day is work the tibialis anterior (front calf) if you want to double the calf gains 💪
You can experiment with foot placement in leg press/squats, usually easiest to target with close stance. Also you can place a weight plate flat on your toes and curl with your foot, in an upwards motion, it can be awkward and may look silly, but if done right it will greatly increase calfs size. It will thicken up around your shin bone with dense muscle
Enjoyed watching you shaking on military press 😉 great moves and all deserved to be on training list. I do prefer normal squat, but possibly that’s mean should do split squat more often 👍 great content
I'm kind of called out there, my legs have massive strength and mobility differences, with a minor flexibility difference. I shouldn't even touch any non-unilateral squatting exercise, but my weak side just depresses me beyond belief. I can't even do the bulgarian split squat movement or lunge, but for the leg press or normal split squat, I really should take off my fucking diaper, lay down my little baby foofoo and just do it every leg day.
I can pistol squat on my right leg, but not my left, so I’m really focusing on unilateral leg movements. BSS are simultaneously my favourite and least favourite exercise - favourite because they work so well, least favourite because they are generally unpleasant/painful/make me feel like I’m gonna throw up.
I quite like Push, Pull, Swing, Slam, Squat - as a fairly complete full body workout. **Push / Pull** - Alternating between OHP with Pull-up, Dips with Barbell High Pulls, Bench with Row...even Cable Laterals with Cable Crossovers **Swing** - KB Swings for explosive posterior chain... Could Sub or Alternate for any deadlift variant **Slam** - Med Ball Slams for core, alternating vertical and horizontal plane (wall slams)..... Could Sub for Ab Wheel. **Squat** - lots of variations.... but I must say, I'm SOLD on Delaney's analysis of the split Squat... what a cracking exercise! Aside from that I love goblet Squats with weighted vest and heavy KB - for the form benefits it offers me (personally) and I find them so much better on my back and challenging for my core. Finish up with a sprint Tabata on the running machine / bike / rower.... and I'm TOAST.
Almost the same list as I would pick. I do almost all of those except the shoulder press which I replace with more anatomically friendly exercises (though if only 6 exercises allowed, totally understand the pick). The Bulgarian split squats are brutal and also noticed far more development from them than squats or leg press. One of the best exercises around for quads imo. Also replaced deadlifts with Romanian deadlifts of a lighter weight. Actually amazed that you naturally picked such a similar collection to mine (Mine was also via trial and error over the years). Great video!
Couldn't agree more about Chest supported rowing, I wasted years of my life doing substandard unsupported rows where I couldn't properly focus on my back muscles because they would always be programmed after heavy exercises like the squat and deadlift, supported rows make so much more sense from a programming perspective.
In my opinion all you need is: Weighted pull ups Weighted dips!! Incline bench Bulgarian split squats OHP All heavy as possible reverse pyramid training Also you need to add a back thickness exercise like a bentover row
Joe you have some actual really good genes bro. Good size and definition. I've seen the 'natty or not guys' says people smaller than you weren't natty.
I appreciate what you said about dead lifts. You can get more growth and strength using more specific exercises. Like reverse hyper extensions, squats, good mornings, etc.
Any opinions on how a minimalist routine like the one I've included below would work out for someone (a "hardgainer") just starting weight training and looking to put on some muscle mass in an efficient manner without having to work (and learn) a ton of movements? Monday: Bulgarian Split Squat (3x5) Bench Press (3x5) Chin-Ups (3x5) Wednesday: Romanian Deadlift (3x5) Incline Bench Press (3x5) Chest Supported Rows (3x5) Friday: Bulgarian Split Squat (3x5) Bench Press (3x5) Pull Ups (3x5) Adding weight as needed. In addition to this, I typically do kettlebell training 4 times a week consisting of alternating single-arm swings, goblet squats, turkish get-ups and clean+press. These tend to be on the lighter side using a 25lb KB. Also I just started paying close attention to my nutrition and have upped my calorie intake to 3,200+ per day cause I'm only 125lb (5' 10") and it's in my best interest to put on some weight.
I'd change the chest workouts Monday do flat and incline barbell and Friday do db flat and incline also do tries straight after on both Monday skull crushers with bb and the rope, Friday do dips and the rope, strong tries you can bench more
I love how you break down your reasonings for each exercise. As a side question, could all of these exercises be done using kettlebells to make them more accessible to those of us without convenient access to a gym?
Kettlebells work great for loading split squats, kettlebell overhead press can also be very good (lot of core engagement), and you can use kettlebells to load a weighted pullup easily if you have a dip belt. They also work fine for rows. However it's pretty much impossible to bench with kettlebells and their shape makes them awkward for RDLs unless you did a single leg variation, or had 2 equal kettlebells and held 1 in each hand like in a dumbbell RDL. But yeah, you can effectively train your whole body with kettlebells.
Helpfull For my physique helped 8+kg weight boilersut (packed with tool), high ladders , very steep high stairs The only region not done in these movements are my lower back
Yo yo! Apologies on the minor delay on videos - working with some less than ideal wifi, but I will persevere. Hope you enjoy and find this one useful. Merci xx
Great vid man, I always struggle with what exercises would be more beneficial for me so I'm sure I will try these out!
Bulgarian split squats are the one ☝️
Hey Joe, love your videos they've really helped me. I'm dying to know what's going on with you and jiu-jitsu. Update us sometime!
Enjoy the holiday!
yo, you should do a video about perfecting form for these plus other exercises. that would be ideal!
THE EXERCISES
1. Bulgarian Split Squats
2. Romanian Deadlifts
3. Pull Ups (weighted)
4. Flat DB/BB Press
5. Unsupported OHP
6. Chest supported Low/Mid Row
legend
Legend
How do you know? I believe you though.
Not all heroes wear capes
bless you
Top 6 w/ Timestamps
1. Bulgarian Split Squats
3:07
2. Romanian Deadlifts
4:47
3. Pull Ups (weighted)
6:29
4. Flat DB/BB Press
7:13
5. Unsupported OHP
7:23
6. Chest supported Low/Mid Row 8:43
Thank you!!
kool
Thanks joe i hate all the waffel
Thank you, Joe. May you always have a free cage
ack when you go to the gym :-)
My g
The Exercises that built my physique, Gaming, driving, and watching tv.
I changed my physique in 25 weeks man u can do it I was over 200lb ever since I was 10 years old and now im 6 foot 1 155 lbs and lean 27 with 2 kids you can do it bro
Turn your life around!
@@crazymelvis5877 nice dude I was fat my entire life im finally cutting down for once im V shaped not O shaped
@@tylerandleahcanadian3888 Good job! Got to get that muscle.
@@tylerandleahcanadian3888 i think the joke was wasted on you
What you play tho?
Farmer’s walks. I’ve been doing a couple of 30 meters or so sets in just about every training day, at the end of the session, and man it’s good. Not only it helped with my back pain, but I also got more control when dealing with heavy weights, especially in pulling motions.
Whats a farmers walk mate?
@@aliosram2354 just pick something heavy in one hand and walk around. I use a 20 or 25kg plate and do a 40 meter or so slow walk. The point is to have the weight on one side so you’re fighting to stabilise and stand up straight
@@cipriandita6406 thanks i'll try this today!
@@aliosram2354 start with a lower weight and slowly climb up. It’s the kind of thing that doesn’t feel hard at first, and keeps you up all night 😂 at least that’s how it was for me
@@cipriandita6406 yeah i will try and get a feel for the form and then probably use too much Weight and regret it tonight hahaha
This video was a masterpiece- from the shots and music to the knowledge. Solid job Joe, take my like.
So great to see your technique for each of these exercises. I’ll try them all!
Solid knowledge. Happy to see you’re traveling again Joe 👌🏼
Basically squats, deadlift, pullups, overhead press, bench press, and back row
That's it mate eat clean sleep and be consistent
Great to see someone training for aesthetics rather than just size and bulk. Not everyone wants to look like the mitchellin man. Great video 👍
My 6
Heavy leg press OR lunge
Hamstring curls
Weighted Dips
Weighted chin-ups
Shoulder Press
Face pull
Thanks Joe think I will be implementing the Bulgarian Split Squats today. I have always being saying I need to incorporate it in my leg routine and your video just gave me that push to start it.
We have a hip thrust machine at my gym almost nobody uses. I found it's back support to be perfect for unilateral rows. Perfect angle, perfect height, good placement close to a mirror.
Your way to explain every exercise is amazing 👀 👏🏻
You are the first person I have listened to mention how the length of someone’s bones can make a difference. So true.
""Nobody is you, and that is your power" hahahaha .. will definately use that to take the piss! Great content as usual
Is cheese an exercise? All seriousness aside, thanks for making the video and sharing your knowledge and experience. I’m 59 and I started resistance training earlier this year. Your substitution for squat and deadlift make a lot of sense for me to do, as I am looking to build a combination of strength, flexibility, and and balance as I move towards old age.
Was waiting for OHP. I'm not sure why, but I feel like this is your signature lift. Enjoyed this one. Hope youre enjoying your vacation.
This video is amazing. Well thought through and explained!
RDL are the one exercise that still leaves me sore for a couple of days despite doing them on and off for years.
Hamstrings seem to stay sore for longer compared to other leg muscles like quads and calfs. Likely because there is more of a loaded eccentric stretch to RDL compared to squats/calf raises (although you can get sore calfs for a long time if you overdo it while getting a big eccentric stretch from a platform, again notice the weighted eccentric stretch playing a big role in soreness)
@@coldshivery Yes, but in my experience even RDL's don't hit every muscle in the general area it "normally" hits, if you will. Difficult to put into words, but say for example if one does RDL's on the regular, then takes a bit of time off skipping RDL's for just ONE workout session, and in place of RDL's simply switch to doing 4x10 of REVERSE Dumbbell Lunges, alternating steps doing a TOTAL of 20 steps per set, you'll feel a noticably different soreness the next day or so, that RDL's can NEVER achieve. Hmmm, that's the mystery in a sense, because one would think taxing RDL's hit every area of the Hamstrings, glutes, etc...but that's simply not the case at all. Point is I suppose, work EVERYTHING...Hit EVERY angle, do as many exercises as you can in the LONG run, and you'll notice ALL KINDS of different "sorenessess" from head to toe in EVERY legit exercise or movement out there...and of course there are HUNDREDS of movements/variations on a theme that if tried, you'll scratch your head the next day or so, wondering why the hell after ALL these years of training, am I sore in a 'different' spot where I've NEVER felt soreness before??? I Mean WTF??? LOL, so work EVERYTHING, long term. Switch it up do it ALL, do it ALL, experiment often, and you'll be very surprised at what muscles get sore that have NEVER been sore before.
@@runawaytrain9794 Oh yeah for sure. You gotta find what works for you. And sometimes try something different if one exercise doesn't seem to work well anymore. Switching too much is perhaps not optimal but switching it up every once in a while is great and like you said hitting all angles is likely a good thing.
@@coldshivery Yes, good point on not switching up TOO much, as a personal routine is best and makes it easier overall so you don't have to "think" so much lol. That being said, switching it up is good from time to time...especially if you want to push through a size plateau and aren't getting enough results on a specific body part regarding strength, size, or both. Cheers.
@@runawaytrain9794 Indeed. The same to you. Have a good one. :D
Couldnt agree more with Bulgarian Split Squats and RDL’s. They’ve been stables in my routine for years and they’re excellent.
The last time I was this early to a Joey D video I had no idea that there was a distance required to be social
Compound movements for the win.
See how he didn’t include calf raises 👀
new subscriber here. great content and such a clean, honest vibe. keep it up
You'll love watching his old stuff then
@@MarkOfA exactly they should go back and watch some classic og joey D vlogs
Wifey says "those lumpy bits next to your neck" are the best part of my physique so traps are absolutely aesthetic
Also good if you want that meathead look
EDIT: I don't have throat cancer
thank god for your edit you almost had me there
The lymph node buldgee
Lumpy bits makes me wanna throw up lol
yeah i think as long as they aren't too big
Loving Joe's understanding of experimental design and statistical confounds 😂😂😂😂
Jo D chillest fitness UA-camr 🔥🤘
I think the side lateral raise is one of the most important exercises imo, probs the best exercise for building the aesthetic wide shoulder
Maybe, personally band pull aparts from Joe de Franco, or chest supported high rows are the best.
As getting that rear shoulder development is what gives you the 3D shoulder look, doing lateral raises are good but rear delt work is much more important for big shoulders that give that v taper look
Or just heavy standing OHP
Agreed. Everyone loves OHP but i'd take laterals done in various rep ranges / intensities over the OHP. Way better results
@@c.d.9508 The OHP just adds to the imbalance favoring the front delts. I'd take the lateral raise over the OHP any day if I could only pick one.
@@Sirvalian unless you're taking gear OHP is the best thing for wide, big shoulders. Once I started heavy pressing 2x a week my shoulders blew up. Including my rear delts.
"It's just officially sick to be decent at pull-ups" jajajajaja
Skuhleeetuhl! Hahah not making fun it’s just a unique accent. Great video as always! 🤙🏻
Haha no need for the disclaimer. Making fun is allowed.
Just stumbled onto your channel, this was so well explained and helpful. Thanks!
Quite mad watching since the Ibiza blog days now mans got a house n blowing up the views, respect bro
Very good indeed. You have become a very calming and balanced talker
joe delaney is my hero
“Very nice stretch m8” 😂
‘Joey D cloned by nuclear transfer from a cultured cell line’ J.Delaney et al 2021 would probably break PubMed
Love it joe, always great content
Ive pretty much replaced back squats with bulgarian split squats and they are an awesome exercise. Form is so much easier after you get the hang of balancing on one leg, and no fear of death when a squat rack isnt available 😂
Great vid! 💪🏾
This video has me convinced the Bulgarian split squat is the best exercise for legs
This is awesome! This organized so much clutter and I am so motivated to start my next workout. Thanks!
sick vid m8. Can you do one on how to get through injury recovery and progress gradually, and actually how to understand when you are not injured anymore? Ended up re-injuring meself for a couple times recently
Great choice of words, great information, and great natural physique dude! I do all of these except for the Bulgarian split squat. (I usually just do a unilateral leg press) Anyway, keep up the good work!
1:32 From now on, I will be pronouncing the word "skeletal" this way so I feel fancy
There's another way?
@@ScottishTurkey538 skel-atal
When I was in college my anatomy and physiology teacher always pronounced it that way so I also pronounced it that way ever since
Try calorific.
I remember someone telling me that I was doing deadlifts wrong when I was doing Romanian deadlifts. When I told them what variation I was doing, they just gave me a weird look and went "alright". I love Romanian deadlifts.
Never heard of it till now. And honestly it looks like it would destroy me...
You sir, deserve this like
Fantastic quality on this vid. I'll defo start doing RDLs sometimes instead of regular DL. Also interesting with your grip for pull-ups.
Next level knowledge as always 👌
for overhead press I do them on my knees. it has greatly helped my back.
Joe Delaneys my hero
Standard algorithmic comment completed
i legit do all these workouts cus its all i ever need. this is very accurate and most people should follow this routine.
How do you structure your split utilizing these exercises?
@@edricjordan7093 you can do PPL
Regardless these exercises are just accessory to the core part of his training which he doesn't or won't disclose - diet. Probably takes about 150-180gram protein every day. That's how he's able to maintain this physique.
Awesome list! Thoughts on swapping pull ups for chin ups for more biceps growth, and throwing in lateral raises to make it a top 7 exercises?
Weighted dips, king of chest development and triceps strenghtening.
subscribed. Your technique/form is spot on. I respect that and am always on the lookout for that to learn and emulate.
1. Preacher curls
2. Hammer curls
3. Spider curls
4. Drag curls
5. Machine preacher curls
6. Calf raises
Best arm exercises I personally love are reverse grip curls for forearms (beef up the front of your forearms), single arm triceps extensions, cable hammer curls, and straight barbell curls. Also double underhand grip shrugs work for me alot better than overhand.
Another good accessory to add in leg day is work the tibialis anterior (front calf) if you want to double the calf gains 💪
How do you train the 'front calf'?
You can experiment with foot placement in leg press/squats, usually easiest to target with close stance. Also you can place a weight plate flat on your toes and curl with your foot, in an upwards motion, it can be awkward and may look silly, but if done right it will greatly increase calfs size. It will thicken up around your shin bone with dense muscle
Squat, inclined bench, pull ups, curls, dips, shoulder press
Enjoyed watching you shaking on military press 😉 great moves and all deserved to be on training list. I do prefer normal squat, but possibly that’s mean should do split squat more often 👍 great content
I'm kind of called out there, my legs have massive strength and mobility differences, with a minor flexibility difference. I shouldn't even touch any non-unilateral squatting exercise, but my weak side just depresses me beyond belief. I can't even do the bulgarian split squat movement or lunge, but for the leg press or normal split squat, I really should take off my fucking diaper, lay down my little baby foofoo and just do it every leg day.
I can pistol squat on my right leg, but not my left, so I’m really focusing on unilateral leg movements. BSS are simultaneously my favourite and least favourite exercise - favourite because they work so well, least favourite because they are generally unpleasant/painful/make me feel like I’m gonna throw up.
I quite like Push, Pull, Swing, Slam, Squat - as a fairly complete full body workout.
**Push / Pull** - Alternating between OHP with Pull-up, Dips with Barbell High Pulls, Bench with Row...even Cable Laterals with Cable Crossovers
**Swing** - KB Swings for explosive posterior chain... Could Sub or Alternate for any deadlift variant
**Slam** - Med Ball Slams for core, alternating vertical and horizontal plane (wall slams)..... Could Sub for Ab Wheel.
**Squat** - lots of variations.... but I must say, I'm SOLD on Delaney's analysis of the split Squat... what a cracking exercise! Aside from that I love goblet Squats with weighted vest and heavy KB - for the form benefits it offers me (personally) and I find them so much better on my back and challenging for my core.
Finish up with a sprint Tabata on the running machine / bike / rower....
and I'm TOAST.
Almost the same list as I would pick. I do almost all of those except the shoulder press which I replace with more anatomically friendly exercises (though if only 6 exercises allowed, totally understand the pick). The Bulgarian split squats are brutal and also noticed far more development from them than squats or leg press. One of the best exercises around for quads imo. Also replaced deadlifts with Romanian deadlifts of a lighter weight. Actually amazed that you naturally picked such a similar collection to mine (Mine was also via trial and error over the years). Great video!
11:11 - wishing for bigger biceps 🥺
Couldn't agree more about Chest supported rowing, I wasted years of my life doing substandard unsupported rows where I couldn't properly focus on my back muscles because they would always be programmed after heavy exercises like the squat and deadlift, supported rows make so much more sense from a programming perspective.
this is fucking great tbh
This man speaks the truth on deads
Bro, you’re fucking shredded mate
Short, very informative, great value packed video. Thanks a bunch Joe.
Incline bench, deadlifts, squats, rows, pullups and lateral raises
Scratch lateral raises, over head press
Smashing video. Love the mention of mobility gains on the first two. Switching asap!
Trim and the watch looking fiyaa
In my opinion all you need is:
Weighted pull ups
Weighted dips!!
Incline bench
Bulgarian split squats
OHP
All heavy as possible reverse pyramid training
Also you need to add a back thickness exercise like a bentover row
This is a very much appreciated video. Thank you for making it.
Really enjoyed this style of vid. Joe delaney is my hero
you should do a video 📹 on perfecting form for all of these plus other exercises, that would be more than ideal mate
Ditto this
Excellent picks and reasoning. Also I'm jealous of your location!
he makes some pretty good points in his RDL section
Joe you have some actual really good genes bro. Good size and definition. I've seen the 'natty or not guys' says people smaller than you weren't natty.
Very humble guy, very good video . Definitely subscribing
I agree - each one of these hit 100% good tips man
My favorite person ever
I appreciate what you said about dead lifts. You can get more growth and strength using more specific exercises. Like reverse hyper extensions, squats, good mornings, etc.
Joe delaney is my hero.... Happy hols bra`
sick physique mate, never ceases to amaze 💪
Sick?
Hello from Crete! I hope you had a good time! Nice video😎👍
Joe can talk about how does he breathe and I would take notes
Hahahha same
Will Joe return to his former home of Mount Olympus whilst in Greece?
i wasn't expecting such a good video ngl
Use Farsi for the soundtrack next vid m8, love those tracks
JOE. I TRAIN THE Same. Longevity is key and you will grow just the same
Any opinions on how a minimalist routine like the one I've included below would work out for someone (a "hardgainer") just starting weight training and looking to put on some muscle mass in an efficient manner without having to work (and learn) a ton of movements?
Monday:
Bulgarian Split Squat (3x5)
Bench Press (3x5)
Chin-Ups (3x5)
Wednesday:
Romanian Deadlift (3x5)
Incline Bench Press (3x5)
Chest Supported Rows (3x5)
Friday:
Bulgarian Split Squat (3x5)
Bench Press (3x5)
Pull Ups (3x5)
Adding weight as needed. In addition to this, I typically do kettlebell training 4 times a week consisting of alternating single-arm swings, goblet squats, turkish get-ups and clean+press. These tend to be on the lighter side using a 25lb KB. Also I just started paying close attention to my nutrition and have upped my calorie intake to 3,200+ per day cause I'm only 125lb (5' 10") and it's in my best interest to put on some weight.
It'll work but I would like to see some direct side and rear delt work. Also, It's smart to work Bi's and Tri's directly along with calves.
I'd change the chest workouts Monday do flat and incline barbell and Friday do db flat and incline also do tries straight after on both Monday skull crushers with bb and the rope, Friday do dips and the rope, strong tries you can bench more
great video mate, thanks. love your explanations and arrows pointing out how the exercises work
Love RDLs, they just work my legs so well, whilst ensuring focus on my back and core.. highly recommended
first video ive seen from you so i felt like leaving a comment. Very nice, thanks!
I love how you break down your reasonings for each exercise. As a side question, could all of these exercises be done using kettlebells to make them more accessible to those of us without convenient access to a gym?
Kettlebells work great for loading split squats, kettlebell overhead press can also be very good (lot of core engagement), and you can use kettlebells to load a weighted pullup easily if you have a dip belt. They also work fine for rows. However it's pretty much impossible to bench with kettlebells and their shape makes them awkward for RDLs unless you did a single leg variation, or had 2 equal kettlebells and held 1 in each hand like in a dumbbell RDL. But yeah, you can effectively train your whole body with kettlebells.
Nice vid joe will try to add the Bulgarian split squat to my leg workout
The best video on exercise in recent times.. keep posting brother...all the best 😀😀
Helpfull
For my physique helped 8+kg weight boilersut (packed with tool), high ladders , very steep high stairs
The only region not done in these movements are my lower back
This is great information bro. Keep it going! I need to put more split squats into my routine!
Doctor Professor Joey D reporting for duty mate
One thing i wanna add that one should not skip incline DB/Barbell press. The gains seem to be the same with less risk