Yeahhhhhhh thanks for the amazing topic, I love hearing everyone's take on this. For sure, Sam's a great guy and I'll hit him up soon for an interview.
You guys give us natural lifter so much inspiration. Thank you all for what you do and the years of dedication you've given just to help us strangers out.
1-pull ups 2-front squats 3-romanian deadlifts 4-bench press 5-rows (for lats!) 6-reverse flys (upper back) 7-hams curls 8-ohp 9-straight bar triceps exstensions 10-Dumbell standing curls I am currently dong these to actually build my pyhsique. I am not doing just front squats but if I was held at gun pointI would choose it over normal squats
@@OsirisMusic RDL is the GOAT exercise, I like to go a bit wider almost snatch grip to increase ROM as well. Not only has the RDL added serious meat to my hamstrings lower back and glutes it literally cured the knee pain I was experiencing from heavy squatting, it is ESSENTIAL in my book, a long with the weighted pullup, no if's or but's.
Much love Dennis, you're the SOURCE for many of us favoring Larsen Presses today! Absolutely, those damn hamstrings can be quite stubborn if isolation work is neglected. It's crazy that even elite deadlifters experience this problem.
@@harliedalzell6773 not sure but EMG studies have shown more activation on Nordics/Russian Curl than Seated Leg Curls,so it's kinda superior over seated leg curls, although progression can be difficult if you don't have the right equipment,It's also easier for beginners to start with seated leg curls cause it can be loaded better.both are good exercises in general.
@excal5529 I’m saying to do both I noticed my Nordics progressed a lot quicker whenever I started doing hamstring curls as I was able to drive a lot more volume to the muscle than they otherwise would have been able to handle with Nordics alone So I say “>kneeflexion” as I don’t think one exercise is superior I will say I prefer Nordics though as the contraction seems to be a lot more aggressive
Becoming a powerlifter will make you enjoy the sport being natural! I am on my way to a 300kg squat, 300kg deadlift and 200kg bench :)) ( 250kg squat, 250kg DL and 180kg bench currently )
Honestly, a weak mindset you have if you struggle not to take enhancing drugs... In my opinion, youre going to the gym for wrong purposes if it only is to be AS BIG AS POSSIBLE NO MATTER WHAT
if you're not happy natty, you're gonna be miserable on gear. Be patient, don't take it so damned seriously, and appreciate every aspect of your training!
@@MikeY-fd6wm been doing this since 2010 all clean, so personally I think I'm doing well. But I'm lying If I say that the thought of what I could do enhanched Isn't tempting at times.
Man the weighted pullups are the truth 100%, listening to you back in the day and committing to the journey myself has simply transformed my back and overall pulling strength. The arm gains are also showing through the more you cut, love to see that arm specialisation phase working out
@P gotta stretch with a towel and get massages. I got a massage roller I stick behind my back when I’m at my computer chair and roll my shoulders and traps out. Helps alot
John Meadows was a big proponent of high incline work. Like with a lot of his advice, once you try it you come to realize how ahead of the curve he always was
Girl here! My top 10:) Even when I change programs, these 10 are never missing:) 1. Hip Thrusts 2. Chinups 3. Pushups 4. Bulgarian split squats 5. Good morning 6. Facepulls 7. Seated OH press 8. Seated Rows 9. RDL 10. Leg raises for abs
Man, you're such an open minded, versatile fitness CZcamsr, you talk about Calisthenics and lifting, so much helpful knowledge from you, thank you so much!
Great list, I've actually switched to doing most of my "incline curls" on the high incline, as I'm not sure how much the stretch was doing, and it limited volume a bit. Cut going well I see, upper back especially looking insane!!
Thanks Geoffrey, your list was dope too and it's interesting that you've also raised the incline height. Makes sense since your volumes are quite up there, and I know you question even highly praised/effective exercises. Very happy with this cut, should be shredded quite soon and the yoke gains never stop 💯
1- Weighted Decline Push Ups (many many variations) 2- Weighted Pull Ups ( L-sit is my fav) 3- one arm kettlebell Cheat Row 4- Weighted wide Straight Bar Dip ( easy to rotate variations) 5- one arm Kettlebell press (Pavel Tsatsouline said is the best shoulder exercise) 6- Reverse lunges 7- Heavy russian swings (underrated hip hinge) 8- Floor biceps curl with rope for more supination 9- Kettlebell OH triceps extension 10- Clean ( really good back gains)
Pullups are the greatest excercise out there. The best way to really unlock them though is by training grip strength. When your forearms arent fatigued anymore from doing pullups, thats when the progress gets insane. I used to fail on pullups before the end of my workout, because my forearms were too sore. Now i never have that problem
pull ups are the best for arms cuz you get the most natural full range of motion in the stretch if you want to immiate it with a dumbell curl you can kind of by truning your pinky finger in as you curl and lift your elbow a bit to get the full range like with a pull youll notice it hits the arms wayyyyyy more that way
What a list, inspiring as fuark. Only been training 3 years roughly and I'm at a point most will never reach naturally in a lifetime, all thanks to the natty community here on youtube, take this advice and run with it, god bless
@@AlexLeonidas Man I owe you more than you can imagine, absorbing all the information from the community here on CZcams has put my mind and body far ahead of others with the same training age, one day I'm gonna start a channel and join you guys as part of the community, helping others in kind. Total respect for you sir.
Thank you for the shout out Alex :) 1:35 Yes, this was the same experience I had from getting a very strong deadlift. Just lead to a lack of hamstrings without the corresponding ham curl training. Also probably contributed to some hamstring injuries too. 13:03 GMs did a ton of good things for my Squat, great movement. I remember people warning me against it back in the day too, I figured if Starr recommended it couldn't be too bad :) Solid list.
My pleasure Faz, we should collaborate very soon for the real deal. 1) Oh yes, injuries are another big issue either directly or through experiencing knee pain. I believe even Steve Shaw had problems here. 2) Bill Starr's advice has always been on point! From his 500lb shrug standard, OHP emphasis, and Good Morning/non dead stop hip hinge emphasis, can't go wrong. The fearmongers can buzz off, as usual :)
@@AlexLeonidas That would be very cool, I think our lifting stories have been somewhat reflective. Powerlifting background, now moved on to more physique related endeavours with a lot of personal growth along the way. I think we'd have a lot to discuss. You can reach me on IG or my business email is on my 'about' tab on YT too.
1. Pullups 2. Behind the neck press 3. High bar full range squat 4. Goodmorning 5. Close grip larsen press 6. French press 7. Hammer Curl 8. Zercher Jefferson curl 9. Hanging leg raises 10. Wrist curl
Mo excersizes for one of your biggest muscles?! Your hamstrings? One head of the hams ONLY contributes to knee flexion so isnt active at all in squats or deadlifts. Sp a knee flexion excersize is 100% a necessary excersize in any program assuming you care about leg training
My top 10 1. Pull-ups(wide/neutral) 2. Incline dumbbell bench 3. Barbell OHP 4. Front squat 5. Lateral raises 6. Hanging leg raises(feet to my head) 7. Rear delt flys(multiple ways) 8. Power cleans 9. Single arm tricep extensions 10. Behind the back deadlifts Honorable mentions(db pullover, single arm preacher curl)
1. Bench Press 2. OHP 3. Squats 4. Deadlift 5. PullUps. 6. Barbell Row Considering, I am a noob lifter....I only do these for now. If I increase more volume, I have joint pain then so for now I have limited my program to these exercises only.
I am a calisthenics guy so my list goes like this. 1. Pistol squats. 2. Nordic curls. 3. Elevated Pike pushups. 4. Weighted dips. 5. Weighted pullups. 6. Barbell bicep curls. 7. Tricep rope pushdowns.(started doing curls and pushdowns to avoid torso dominance after watching your videos) 8. Leg raises. 9. Handstand practice. 10. One-arm pullup practice. I put the "practice" cause i can't perform it properly yet. Thanks Alex for your awesome video. I appreciate it. Keep making content.
Thats a really good list . I personally perform a hybrid of calisthenics and weight lifting . Cause my gym is at college and I train half week there amd the other half at home . And yes , handstands are hard af .
After watching your, Bald-Omni man and Natural Hypertrophy’s Top 10 lift vids it’s nice to see the similarities and differences between the exercise selections. Thanks for being awesome Alex!
Couldn’t agree more on the hamstring curls! Nothing got my hamstrings bigger than curling. Literally the biceps of the leg, and nobody would skip biceps curls lol!
yeah isoalting the hammys is great i used to love using the leg curl machine almost every day it just felt great to get the hammys pumped and made my over posture balance better
1. Chinups( they are the reason for my lat gains) 2. Dips( I got so strong with these) 3. Low-Bar Squats( my glutes really appreciated these) 4. Good Mornings( just my second favourite exercise, so much more enjoyable than RDLs for me) 5. Toes to Bar( these made my abs and hip flexors crazy strong) 6. Pushups( I love them for just how versatile they are) 7. Incline curls 8. leg curls 9. DB seal rows( when done on an incline bench, it's just so much less pain to setup in comparison to regular seal rows) 10. DB Skull crushers
the best thing about you alex that you are not just giving an advice from knowledge only no you are giving it from your own experience thats cool man keep hard work.
I cannot get over the quality of your content. I have never done seated curls at 80-90 degrees, going to start now, and GM used to be precarious for me when I was a newbie but I'm so much stronger and experienced now - going to have to incorporate them after your praise!
My top 10 would be in no order: - Pull-ups - ATG Squats Oly style - Stiff Leg Deadlifts - Barbell Curl - Dips - Head Supported Rows - Overhead Tricep Extensions - Lying Leg Curl - OHP oly lockout - Leg Raises Thank you for the great video as always Alex!
These would be my top exercise choices: 1. Weighted pull-ups 2. Hack squats 3. Leg curls 4. Seated cable rows 5. Elevated single leg weighted lunges 6. Weighted dips 7. Good mornings 8. Expander pull-aparts 9. Seated barbell overhead press 10. Overhead rope pushaways
Simply the best inspiration out there for us natural lifters. I’m looking forward to every single video my guy! Would love to see a video spesifically on programming for pull up specialization. Is twice a week like you do currently something you would recommend for someone looking to really build up their back, or would you maybe consider even higher frequency? Watching you do pullups just makes me wanna fucking fly man
Top 10 Exercises For Building Muscle 1. Pull-ups or Chin-ups 2. Dips 3. DB Flat Bench Press 4. Romanian Deadlifts 5. Some kind of squat 6. Barbell Rows 7. Tricep floor press 8. Behind head tricep extension 9. Overhead Press 10. Heavy Barbell Curl
Incredibly informative. I’ve been lifting since 10 yrs old pretty much all my life like past 40 years. And your video actually teaches me to correct or to approach my exercises differently. Finallly learning again feels good. Love your passion! Keep up the good work brother!
Alex, I broke many plateau's that I had, because I stopped over-thinking about if I had hit a muscle one day, or gone very hard, I would avoid training it the next session or go easier. Now that I have gone balls to the walls since the start of 2023, I have seen better progress in size and strength than ever before. Thanks to your advice, I feel stronger than ever, still with ZERO injury
Converging Chest Press Uni Lateral Pull-down Chest-Supported Upperback Row DB OHP Bulgarian SS RDL Seated Leg Curl Cable Laterals Straight-Bar Pushdowns Behind the Body Cable Curls 🙏🏻🙏🏻🙏🏻
What i think they'll be (havent watched de video yet). In no particular order: 1 Anterior delt press 2 Facepulls 3 Super wide grip pullups 4 Pushups 5 Rack pulls 6 Reverse hypers 7 Good mornings 8 Squats 9 Barbell curls 10 Rope tricep extensions
for me, it’s: db rows standing ohp lat pulldowns rdl’s high bar paused squats face pulls quad extensions deficit push ups hammer curls overhead triceps extensions
100% agree with Hamstring Curls. I do them 3 times a week with differences intensities, and my legs have blown up in a few months. My squat and deadlifts feel much more stable as a result and physique looks more balanced. I had no idea i had so much leg size that i missed out on just from not doing leg curls.
My list (powerlifter and bodybuilder). 1. Pullup/ chinup 2. Chest supported T bar row 3. BB bench 4. Chest fly variation 5. skull crusher 6. Ez bar curl 7. Squat 8. Deadlift 9. Leg curl 10. Side lateral raise
Great list man. Mine is as follows: 1) incline barbell press 2) pull ups 3) trap bar deadlifts 4) cable chest flies 5) barbell seal rows 6) barbell front squats 7) ez bar curls 8) lying leg curls 9) pec dec rear delt flies 10) seated cable rows
Based on my equipment and health: 1. Weighted pull ups 2. Weighted ring dips 3. Incline dumbell press 4. Pull overs 5. Bulgarian split squat 6. Nordic curls 7. Dumbell RDL 8. EZ bicep curl 9. Dumbell rows 10. Egyptian lateral raise (shout out to Natural Hypertrophy for this one) Have thought about adding behind the head skull crushers, but weighted ring dips could be enough for this list.
This is a fire split. Did you ever do barabell work with weighted calisthenics at the same time? Just asking cause I got tennis elbow as a result and notice you exclusively do dumbbell work. And was thinking that would make sense.
@@Bootyeater999 I'm a home gym owner and didn't dispose barbell at the time (newly I do). I do weighted calisthenics with classic weight work, and during this split I didn't experience tendonitis. I would suggest looking at Natural Hypertrophy channel, he made whole video about tendonits.
1. Weighted pull-ups (with rings and 360 grip) 2. Larsen press (since im a long arm bencher im able to get a deep stretch) 3. AD Press 4. Front squats & ssb squats 5. Good mornings 6. Stiff leg deadlift 7. Long rope pushdown 8. Swiss bar curls ( so easy on the wrist) 9. Toes to bar 10. Cable row
And i want to thank *You* for introducing me to the chest expander, my dad bought it 10 years ago and I never thought about using it, after a couple of monthes into it my rear delts and upper traps looking great
top 10 1. standing leg curls deep stretch 2. squats ass to grass 3. single calf raises on leg press just stretched rom 4. dumbbell one arm rows, behind the hip, deep stretch, rear delt builder nr 1 5. converging iso-lateral decline chest press 6. single arm wide lat pulldown maschine big teres major and lats builder 7. one arm shoulder press, heavy 8. seated dumbbell alternating curls with supination 9. overhead db triceps extensions, deep stretch 10. machine lateral raises without forearm usage, lots of dropsets and rest-pauses you could tell i experimented so much
I'm with you on curls with ez bar and straight bar. Wrists and elbows feel like shit. I've been doing dumbbells only and it just feels better for me in every way.
My top 10: 1. DB BENCH PRESS 2. DB SEATED SHOULDER PRESS 3. WEIGHTED CHINS 4. DB DOUBLE ROW 5. DB INCLINE CURL 6. DB OVERHEAD TRICEPS EXT 7. DB SQUAT 8. DB ROMANIAN DEADLIFT 9. BULGARIAN SQUAT 10.CALF RAISES Works great 😎😎🔥🔥💪💪
Yeaaaah buddday. Thank you for shouting out Sam bro
Yeahhhhhhh thanks for the amazing topic, I love hearing everyone's take on this. For sure, Sam's a great guy and I'll hit him up soon for an interview.
Lighteweight bbbyyy
bald and beautiful gang
you guy’s forming the natty power rangers for something 😂
@@pretty_flaco natty power rangers 😂
You guys give us natural lifter so much inspiration. Thank you all for what you do and the years of dedication you've given just to help us strangers out.
I love this community, thank you!!
1-pull ups
2-front squats
3-romanian deadlifts
4-bench press
5-rows (for lats!)
6-reverse flys (upper back)
7-hams curls
8-ohp
9-straight bar triceps exstensions
10-Dumbell standing curls
I am currently dong these to actually build my pyhsique. I am not doing just front squats but if I was held at gun pointI would choose it over normal squats
Can I ask, what muscle group of yours developed the most in RDLs?
@@OsirisMusic out of glutes hams and hamstring I would say hamstrings probably first. glutes and back are a tie after that
@@OsirisMusic also your name is osiris and that the god with the name osiris has another name which is ausar so we have the same name lol
@@OsirisMusic RDL is the GOAT exercise, I like to go a bit wider almost snatch grip to increase ROM as well. Not only has the RDL added serious meat to my hamstrings lower back and glutes it literally cured the knee pain I was experiencing from heavy squatting, it is ESSENTIAL in my book, a long with the weighted pullup, no if's or but's.
@@archlifts947 lol what a coincidence
Larsen Press coming in strong, you know I'm here for it.
Hamstring/leg curls seems to be a big commonality across the board too. Y'all take notes.
Much love Dennis, you're the SOURCE for many of us favoring Larsen Presses today!
Absolutely, those damn hamstrings can be quite stubborn if isolation work is neglected. It's crazy that even elite deadlifters experience this problem.
Nordics>>
@@LukasP143knee Flexion>>>
@@harliedalzell6773 not sure but EMG studies have shown more activation on Nordics/Russian Curl than Seated Leg Curls,so it's kinda superior over seated leg curls, although progression can be difficult if you don't have the right equipment,It's also easier for beginners to start with seated leg curls cause it can be loaded better.both are good exercises in general.
@excal5529 I’m saying to do both
I noticed my Nordics progressed a lot quicker whenever I started doing hamstring curls as I was able to drive a lot more volume to the muscle than they otherwise would have been able to handle with Nordics alone
So I say “>kneeflexion” as I don’t think one exercise is superior
I will say I prefer Nordics though as the contraction seems to be a lot more aggressive
The days are dark this winter trying to stay natty. You are one of my greatest motivations to stay natty. You have my eternal gratitude 🙏
I'm honored brother, the natty way is most enlightening. Keep grinding and growing.
Becoming a powerlifter will make you enjoy the sport being natural! I am on my way to a 300kg squat, 300kg deadlift and 200kg bench :)) ( 250kg squat, 250kg DL and 180kg bench currently )
Honestly, a weak mindset you have if you struggle not to take enhancing drugs... In my opinion, youre going to the gym for wrong purposes if it only is to be AS BIG AS POSSIBLE NO MATTER WHAT
if you're not happy natty, you're gonna be miserable on gear. Be patient, don't take it so damned seriously, and appreciate every aspect of your training!
@@MikeY-fd6wm been doing this since 2010 all clean, so personally I think I'm doing well. But I'm lying If I say that the thought of what I could do enhanched Isn't tempting at times.
Man the weighted pullups are the truth 100%, listening to you back in the day and committing to the journey myself has simply transformed my back and overall pulling strength. The arm gains are also showing through the more you cut, love to see that arm specialisation phase working out
This dude got me on the journey for weighted dips.
@P gotta stretch with a towel and get massages. I got a massage roller I stick behind my back when I’m at my computer chair and roll my shoulders and traps out. Helps alot
@P I like to start with rings for dipping in general since its much easier on your joints as you can rotate as you please
Facts I absolutely love them especially wide grip. Great way to develop a wide back.
@@mustafayigitkartal4257 I never dipped on rings does it make a difference
John Meadows was a big proponent of high incline work. Like with a lot of his advice, once you try it you come to realize how ahead of the curve he always was
Word!! John's advice remains timeless and GOATED. Those high inclines are a life changer.
Girl here! My top 10:) Even when I change programs, these 10 are never missing:)
1. Hip Thrusts
2. Chinups
3. Pushups
4. Bulgarian split squats
5. Good morning
6. Facepulls
7. Seated OH press
8. Seated Rows
9. RDL
10. Leg raises for abs
chaddy list
@@MonkeyBarsEverydaycan confirm. Bulgarian splits are 100%? Chaddy
Nice, balanced unique list and I see where that emphasis is 🔥🔥
man , here here are my two recommendations for you -
1. Kitchen
2. Sandwich
@@malemasterrace478 keep things positive here its not your subreddit
Man, you're such an open minded, versatile fitness CZcamsr, you talk about Calisthenics and lifting, so much helpful knowledge from you, thank you so much!
Great list, I've actually switched to doing most of my "incline curls" on the high incline, as I'm not sure how much the stretch was doing, and it limited volume a bit. Cut going well I see, upper back especially looking insane!!
Thanks Geoffrey, your list was dope too and it's interesting that you've also raised the incline height. Makes sense since your volumes are quite up there, and I know you question even highly praised/effective exercises.
Very happy with this cut, should be shredded quite soon and the yoke gains never stop 💯
The name change was a good decision
What was the name before?
Alphadestiny@@memolibir
1- Weighted Decline Push Ups (many many variations)
2- Weighted Pull Ups ( L-sit is my fav)
3- one arm kettlebell Cheat Row
4- Weighted wide Straight Bar Dip ( easy to rotate variations)
5- one arm Kettlebell press (Pavel Tsatsouline said is the best shoulder exercise)
6- Reverse lunges
7- Heavy russian swings (underrated hip hinge)
8- Floor biceps curl with rope for more supination
9- Kettlebell OH triceps extension
10- Clean ( really good back gains)
Man, idk how im just seeing this now!! Hit the nail on the head with everything exercise, especially them goddam hammies ahahah
Pullups are the greatest excercise out there. The best way to really unlock them though is by training grip strength. When your forearms arent fatigued anymore from doing pullups, thats when the progress gets insane. I used to fail on pullups before the end of my workout, because my forearms were too sore. Now i never have that problem
Pull ups have always been my favorite exercise. Just got to 45lbs weighted for 8reps
Awesome man!! 45x8 is good work
pull ups are the best for arms cuz you get the most natural full range of motion in the stretch if you want to immiate it with a dumbell curl you can kind of by truning your pinky finger in as you curl and lift your elbow a bit to get the full range like with a pull youll notice it hits the arms wayyyyyy more that way
1:32 man that’s some pretty creative use of the pulley system, great way to train hams at home!
What a list, inspiring as fuark. Only been training 3 years roughly and I'm at a point most will never reach naturally in a lifetime, all thanks to the natty community here on youtube, take this advice and run with it, god bless
The natty community is strong right now, and a true blessing. If you started in 2019-2020, man you're lucky!! And there's so much more to come.
@@AlexLeonidas Man I owe you more than you can imagine, absorbing all the information from the community here on CZcams has put my mind and body far ahead of others with the same training age, one day I'm gonna start a channel and join you guys as part of the community, helping others in kind. Total respect for you sir.
Gahdamn dude! I’ve been watching you for about 5 years now, but holy SHIT your back has never looked better. Absolutely Greek godlike!!🔥🔥🔥
Yoooo thank you OG, like I always said, you can never be too yoked and the little improvements add up!! 🔥🔥👊🏻
Thank you for everything if it wasn't for you i wouldn't be able to reach my goals
Thank you for trusting me in Tawfiq, I'm so happy you're crushing your goals!!
You look absolutely fucking unreal. Best natural physique. You just keep improving year after year. Props.
Thank you brother!! Each year is an other opportunity for growth.
Thank you for the shout out Alex :)
1:35 Yes, this was the same experience I had from getting a very strong deadlift. Just lead to a lack of hamstrings without the corresponding ham curl training. Also probably contributed to some hamstring injuries too.
13:03 GMs did a ton of good things for my Squat, great movement. I remember people warning me against it back in the day too, I figured if Starr recommended it couldn't be too bad :)
Solid list.
My pleasure Faz, we should collaborate very soon for the real deal.
1) Oh yes, injuries are another big issue either directly or through experiencing knee pain. I believe even Steve Shaw had problems here.
2) Bill Starr's advice has always been on point! From his 500lb shrug standard, OHP emphasis, and Good Morning/non dead stop hip hinge emphasis, can't go wrong. The fearmongers can buzz off, as usual :)
@@AlexLeonidas That would be very cool, I think our lifting stories have been somewhat reflective. Powerlifting background, now moved on to more physique related endeavours with a lot of personal growth along the way. I think we'd have a lot to discuss. You can reach me on IG or my business email is on my 'about' tab on YT too.
1 PULL UP
2 LATERAL RAISES
3 DIPS
4 SEAL ROW
5 HATFIELD SQUAT
6 GOOD MOORNING
7 ADUCTION MACHINE
8 CONVENTIONAL DEADLIFT
9 OVERHEAD PRESS
10 barbell curl/ french press
1. Pullups
2. Behind the neck press
3. High bar full range squat
4. Goodmorning
5. Close grip larsen press
6. French press
7. Hammer Curl
8. Zercher Jefferson curl
9. Hanging leg raises
10. Wrist curl
This is the best channel ever
My 10, from training for nearly 16 years lifetime natty:
1. OHP
2. Weighted Dips
3. Pull Ups (this includes chin ups and neutral grip pull ups)
4. Squats
5. Deadlifts
6. Bench
7. Barbell Hack Squat
8. Pendlay Rows
9. Standing EZ Bar Skull Crushers
10. Barbell Curls
Mo excersizes for one of your biggest muscles?! Your hamstrings? One head of the hams ONLY contributes to knee flexion so isnt active at all in squats or deadlifts. Sp a knee flexion excersize is 100% a necessary excersize in any program assuming you care about leg training
You have 10 compelling arguments for your top 10 exercise. They are all great for long term grind.
My top 10
1. Pull-ups(wide/neutral)
2. Incline dumbbell bench
3. Barbell OHP
4. Front squat
5. Lateral raises
6. Hanging leg raises(feet to my head)
7. Rear delt flys(multiple ways)
8. Power cleans
9. Single arm tricep extensions
10. Behind the back deadlifts
Honorable mentions(db pullover, single arm preacher curl)
How wonderful the algorythm is that i get shown quality content at such speed
1. Bench Press
2. OHP
3. Squats
4. Deadlift
5. PullUps.
6. Barbell Row
Considering, I am a noob lifter....I only do these for now.
If I increase more volume, I have joint pain then so for now I have limited my program to these exercises only.
I am a calisthenics guy so my list goes like this.
1. Pistol squats.
2. Nordic curls.
3. Elevated Pike pushups.
4. Weighted dips.
5. Weighted pullups.
6. Barbell bicep curls.
7. Tricep rope pushdowns.(started doing curls and pushdowns to avoid torso dominance after watching your videos)
8. Leg raises.
9. Handstand practice.
10. One-arm pullup practice.
I put the "practice" cause i can't perform it properly yet. Thanks Alex for your awesome video. I appreciate it. Keep making content.
Thats a really good list . I personally perform a hybrid of calisthenics and weight lifting . Cause my gym is at college and I train half week there amd the other half at home .
And yes , handstands are hard af .
0:02 you should run for mayor of natty Gainsville
Man, I’ve enjoyed the boys videos, but this took the nuance to the next level. Top notch stuff.
I'm happy you dig the nuances, cheers brother 💯👊🏻
After watching your, Bald-Omni man and Natural Hypertrophy’s Top 10 lift vids it’s nice to see the similarities and differences between the exercise selections. Thanks for being awesome Alex!
No doubt brother, and there's definitely a lot in common!
This is solid
Couldn’t agree more on the hamstring curls! Nothing got my hamstrings bigger than curling. Literally the biceps of the leg, and nobody would skip biceps curls lol!
yeah isoalting the hammys is great i used to love using the leg curl machine almost every day it just felt great to get the hammys pumped and made my over posture balance better
Was waiting for this one! Your list isn't what I expected but it's great to hear how your views have changed over the years
5 years ago, my list would've indeed looked completely different! I'm sure many were surprised. Cheers brother.
this is such a supe trend! I was waiting your video on it the most alex we love you brother
Push: Bench, incline, OHP
Pull: deadlift, Pullup, low row
Legs: Squat, RDL, leg curl and extension.
1. Chinups( they are the reason for my lat gains)
2. Dips( I got so strong with these)
3. Low-Bar Squats( my glutes really appreciated these)
4. Good Mornings( just my second favourite exercise, so much more enjoyable than RDLs for me)
5. Toes to Bar( these made my abs and hip flexors crazy strong)
6. Pushups( I love them for just how versatile they are)
7. Incline curls
8. leg curls
9. DB seal rows( when done on an incline bench, it's just so much less pain to setup in comparison to regular seal rows)
10. DB Skull crushers
0:00 DAMN you lookin like wolverine. Insane development. Always blessed day when ya post
the best thing about you alex that you are not just giving an advice from knowledge only no you are giving it from your own experience thats cool man keep hard work.
Was waiting for yours, should be a good watch!
Enjoy brother, was a special kind of video to make!
1) Weighted Pull-ups
2) Weighted Dips
3) Bulgarian Split Skwats/Front Squat
4) Weighted Nordic Hamstring Curls
5) Sled Drag (w/ lateral variation)
6) Sprinting (maybe 400m repeat)
7) Cable Rows
8) Cable Pushdowns / Depth Drop Push-ups
9) Push Press / Hanging Leg Raise
10) RDL / Bridges
Definitely a hard list to make. Started to ignore "most muscle" filter, haha. Will do these exercises forever.
The fact you included the sled makes you a goat! Sled is so incredibly underrated
@@lululx3760 Louie Simmons is a great influence.
Deadlift
Pause deadlift
Heel elevated SSB
45 back extension
Larsen press
Lat pulldowns
Cable rows
Hamstring curlz
Preacher curlz
Ez bar pushdowns
No Rack Pulls above the Knee.
That is why you still my favorite youtuber even youtube is changed a lot but i still love you alex no homo ❤️
Much love OG, being open to change is what makes good critical thinkers ❤
1 bench
2 weighted chin ups
3 paused close grip Larsen press
4 chest supported meadows row
5 ring upright rows
6 trap bar deadlift
7 wide grip rack chins
8 skullcrushers
9 preacher curls
10 ring facepull
I cannot get over the quality of your content. I have never done seated curls at 80-90 degrees, going to start now, and GM used to be precarious for me when I was a newbie but I'm so much stronger and experienced now - going to have to incorporate them after your praise!
Being watching your content since the beginning… all I can say is thank you 🙏🏻
1. Squat
2. SLDL
3. Incline Bench
4. Pulldowns
5. Pushdowns
6. Ez bar curl
8. OHP
9. Hamstring Curl
10. Cable Row
That's a nice hybrid list!
This channel is an absolute goldmine, I always come away feeling more informed and excited about training
Look whos talking haha
My top 10 would be in no order:
- Pull-ups
- ATG Squats Oly style
- Stiff Leg Deadlifts
- Barbell Curl
- Dips
- Head Supported Rows
- Overhead Tricep Extensions
- Lying Leg Curl
- OHP oly lockout
- Leg Raises
Thank you for the great video as always Alex!
These would be my top exercise choices:
1. Weighted pull-ups
2. Hack squats
3. Leg curls
4. Seated cable rows
5. Elevated single leg weighted lunges
6. Weighted dips
7. Good mornings
8. Expander pull-aparts
9. Seated barbell overhead press
10. Overhead rope pushaways
You are looking JACKED, the gain are showing 🔥
My personal top 10
1. Squat
2. Bench Press
3. Deadlift
4. Overhead Press
5. Barbell Row
6. Chin Up
7. Dip
8. Barbell Curl
9. Lying Tricep Extension
10. Glute Ham Raise
Bro, you are legitimately becoming my #1 source of good lifting information. You're a madman!
Yooo I appreciate your confidence in me! Keep making those gains
Your looking insane Alex that bulk really paid off. Your forearms and delts are massive. Great work keep it up, love the content!
1. Pull ups
2. Dips
3. Squats
4. Neck curl
5. Hip thrust
6. Overhead press
7. Expander
8. Good morning
9. Curls with a rope
Simply the best inspiration out there for us natural lifters. I’m looking forward to every single video my guy!
Would love to see a video spesifically on programming for pull up specialization. Is twice a week like you do currently something you would recommend for someone looking to really build up their back, or would you maybe consider even higher frequency?
Watching you do pullups just makes me wanna fucking fly man
Glad you found a way to do seated ghetto rows! Anchoring the pulley to a barbell on the ground is genius! When there's a will there's a way!
😂😂😂😂 I knew someone would appreciate it! Thank you Hugh, I LOVE these damn ghetto rows!
21:37 BROOOO YOU HAD ME DYING I WAS NOT EXPECTING YOU TO SAY THAT 😂😂😂
Top 10 Exercises For Building Muscle
1. Pull-ups or Chin-ups
2. Dips
3. DB Flat Bench Press
4. Romanian Deadlifts
5. Some kind of squat
6. Barbell Rows
7. Tricep floor press
8. Behind head tricep extension
9. Overhead Press
10. Heavy Barbell Curl
1. Deficit deadlift
2. Lunges/ Split Squat
3. Facepull
4. Overhead press
5. Reverse grip bench press
6. Upright row with cable
7. Dumbbell press
8. Sprint
9. Leg press
10. Heavy rows
1. Close/Medium Grip Bench Press
2. Neutral Grip Pull Ups
3. Weighted Dips
4. Underhand Barbell Rows
5. DB Seated Overhead Press
6. Platz Squats
7. Skull Crushers
8. Leg Curls
9. Bulgarian Split Squats
10. Preacher Curl
Incredibly informative. I’ve been lifting since 10 yrs old pretty much all my life like past 40 years. And your video actually teaches me to correct or to approach my exercises differently. Finallly learning again feels good. Love your passion! Keep up the good work brother!
Alex, I broke many plateau's that I had, because I stopped over-thinking about if I had hit a muscle one day, or gone very hard, I would avoid training it the next session or go easier. Now that I have gone balls to the walls since the start of 2023, I have seen better progress in size and strength than ever before. Thanks to your advice, I feel stronger than ever, still with ZERO injury
Squat. Bench. Deadlift. Military Press. Weighted dips. Weighted chin ups. Cable Crunch. Seal row. Back Extension. Facepull.
Converging Chest Press
Uni Lateral Pull-down
Chest-Supported Upperback Row
DB OHP
Bulgarian SS
RDL
Seated Leg Curl
Cable Laterals
Straight-Bar Pushdowns
Behind the Body Cable Curls
🙏🏻🙏🏻🙏🏻
Nice hypertrophy list!
What i think they'll be (havent watched de video yet). In no particular order:
1 Anterior delt press
2 Facepulls
3 Super wide grip pullups
4 Pushups
5 Rack pulls
6 Reverse hypers
7 Good mornings
8 Squats
9 Barbell curls
10 Rope tricep extensions
Now that's my kind of list!! Hell yeah
Another top tier video….. so much info
Great to see how John has inspired us all
RIP Meadows
Big time. RIP to a Legend
for me, it’s:
db rows
standing ohp
lat pulldowns
rdl’s
high bar paused squats
face pulls
quad extensions
deficit push ups
hammer curls
overhead triceps extensions
Bull your back is literally legendary, best I've ever seen hands down
1. Hack Squat
2. Leg Ext.
3. SLDL
4. Seated Curl
5. Pull down
6. Lat bias row
7. Reverse Fly
8. Bench Press
9. Incline Smith Press
10. Tricep Ext.
100% agree with Hamstring Curls. I do them 3 times a week with differences intensities, and my legs have blown up in a few months. My squat and deadlifts feel much more stable as a result and physique looks more balanced.
I had no idea i had so much leg size that i missed out on just from not doing leg curls.
The untapped hamstring potential is insane! Good job on blasting those suckers 3x a week
How do you structure the intensity on your three days?
@@Damzo22 8-12 reps, 12-15 reps, 15-20 reps. Between 1-4RIR and 1-3 sets depending on soreness. Weight is decided to hit the rep ranges for the day.
My list (powerlifter and bodybuilder).
1. Pullup/ chinup
2. Chest supported T bar row
3. BB bench
4. Chest fly variation
5. skull crusher
6. Ez bar curl
7. Squat
8. Deadlift
9. Leg curl
10. Side lateral raise
Great list, and great reasoning as well. You've convinced me to finally give good mornings a try!
Awesome Jack, enjoy the wonderful benefits of Good Mornings!
Great list man. Mine is as follows:
1) incline barbell press
2) pull ups
3) trap bar deadlifts
4) cable chest flies
5) barbell seal rows
6) barbell front squats
7) ez bar curls
8) lying leg curls
9) pec dec rear delt flies
10) seated cable rows
Based on my equipment and health:
1. Weighted pull ups
2. Weighted ring dips
3. Incline dumbell press
4. Pull overs
5. Bulgarian split squat
6. Nordic curls
7. Dumbell RDL
8. EZ bicep curl
9. Dumbell rows
10. Egyptian lateral raise (shout out to Natural Hypertrophy for this one)
Have thought about adding behind the head skull crushers, but weighted ring dips could be enough for this list.
damn no overhead tricep ext :(
This is a fire split. Did you ever do barabell work with weighted calisthenics at the same time? Just asking cause I got tennis elbow as a result and notice you exclusively do dumbbell work. And was thinking that would make sense.
@@Bootyeater999 I'm a home gym owner and didn't dispose barbell at the time (newly I do). I do weighted calisthenics with classic weight work, and during this split I didn't experience tendonitis.
I would suggest looking at Natural Hypertrophy channel, he made whole video about tendonits.
The collab we didn't deserve but needed
1. Weighted pull-ups (with rings and 360 grip)
2. Larsen press (since im a long arm bencher im able to get a deep stretch)
3. AD Press
4. Front squats & ssb squats
5. Good mornings
6. Stiff leg deadlift
7. Long rope pushdown
8. Swiss bar curls ( so easy on the wrist)
9. Toes to bar
10. Cable row
And i want to thank *You* for introducing me to the chest expander, my dad bought it 10 years ago and I never thought about using it, after a couple of monthes into it my rear delts and upper traps looking great
Alex you are looking insane bro! Truly motivating.
Wow that at home leg curl variation is great! I’ve tried them all and that is a game changer for me so thank you 🙏
this channel is all you need to get jacked
Your physique is insane now bro. Well done 👏🏾
Your physique is my goal as a natural, absolutely massive brother, fair play for the hard work and discipline
@six are you from Northern Ireland or Ireland by any chance lol?
Yes I am in Ireland, why do you ask?
He is pretty short. No shade, but he is not that big.
@@fitnesse1288 for a natural he's quite big lol
@@R4EL He's like 5" 5'
I was waiting for it the entire video, and then smiled hard when you introduced weighted pullups in the #1 spot :) 😁
You knew it was coming :)
top 10
1. standing leg curls deep stretch
2. squats ass to grass
3. single calf raises on leg press just stretched rom
4. dumbbell one arm rows, behind the hip, deep stretch, rear delt builder nr 1
5. converging iso-lateral decline chest press
6. single arm wide lat pulldown maschine big teres major and lats builder
7. one arm shoulder press, heavy
8. seated dumbbell alternating curls with supination
9. overhead db triceps extensions, deep stretch
10. machine lateral raises without forearm usage, lots of dropsets and rest-pauses
you could tell i experimented so much
1. Weighted Dips
2. Weighted Pull Ups
3. Good Mornings
4. Upright Rows
5. Bent Over DB Rows
6. Front Squats
7. Lu Lateral Raises
8. Seated OHP
9. Cable Triceps Extensions
10. Bayesian Curls
1. Bench
2. Overhead Press
3. Squat
4. Leg Extension
5. Leg Curl
6. Snatch Grip Barbell Back Extension
7. Barbell Curl
8. Skullcrushers
9. Pull Up (Neutral Grip)
10. T-Bar Row
Honorable Mentions: Dragon Flags, Reverse Fly, Lateral Raise, Incline DB Fly, French Press
For me it's
1. Overhead Press
2. Zercher Squat
3. Straight Barbell Row
4. Tricep Bar Pushdown
5. Leg Curl
6. Supinated Pull Up
7. Cable Bicep Curl
8. Romanian Deadlift
9. Dumbell Bench Press
10. Dumbell Chest Fly
1. Pull ups
2. Ring push ups
3. Dips
4. Kettlebell swings
5. Goblet squats
6. Navy seal burpees
7. Shoulder press
8. Tricep extensions
9. EZ bar curls
10. Ring inverted rows
Two of my favorites in one video! Solid.
Honestly, Alex so funny
I always laugh man
Thank you for that
Knowledge is insane
I’ve benefited from your videos so much
Thank you!!!
Love this video
I'm with you on curls with ez bar and straight bar. Wrists and elbows feel like shit. I've been doing dumbbells only and it just feels better for me in every way.
My top 10:
1. DB BENCH PRESS
2. DB SEATED SHOULDER PRESS
3. WEIGHTED CHINS
4. DB DOUBLE ROW
5. DB INCLINE CURL
6. DB OVERHEAD TRICEPS EXT
7. DB SQUAT
8. DB ROMANIAN DEADLIFT
9. BULGARIAN SQUAT
10.CALF RAISES
Works great 😎😎🔥🔥💪💪
It's not the exercises but the friends we made along the way
You're endless quest to validate your Chest Expander purchase is genuinely entertaining and charming
😂😂😂😂👍