"These 10 Exercises Will Make You Look Extremely Muscular" - 5x Mr Olympia Chris Bumstead
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- čas přidán 4. 07. 2023
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Chris and Chris Bumstead discuss the best 10 exercises to build muscle. What is the number one exercise CBum recommends? Which ab exercise is Mr Olympia Chris Bumstead’s favourite? Which compound lift does Chris Bumstead recommend everyone get good at?
#cbum #chrisbumstead #buildmuscle
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The full length 2-hour episode is now live with Cbum. Watch it here - czcams.com/video/AncMbHY6b2A/video.html
let's gooo
Weird mate, I was just searching Chris Bumstead podcast appearances to listen to at the gym, and I was disappointed that he had never been on your show. Then I come to CZcams and boom.
Well, you did mentioned this might be the ¨most visually beautiful podcasts ever filmed¨. And it's delivering.
This is beautifully filmed Chris - appreciate the effort here
almost at the million mark brother
My guy's podcast looks like was produced by christopher nolan wtf
Inception 2: Bumstead vs Di Caprio
@@ChrisWillx😂😂😂😂
😂😂
So damn goof
LOL
-Squats, preferrably smith machine because it's easier on the knees
-Deadlifts for hammies and glutes
-Neutral grip pullups for back/biceps
-Incline dumbbell bench press
-Dumbbell shoulder press
-Close grip flat barbell bench press
-Standing suppinated dumbbell curls, mainly just because it's fun (it is)
-Bent over rows for stability, core, lower and upper back
-Hanging leg raises for core
-Lateral raises for meaty side delts
I would swap out the close grip press for overhead triceps extension and maybe lateral raises for facepulls (those give good side delt activation too, which lot of people don't know)
Not trying to say I know more than Mr Olympia but to be fair he didn't prepare or think much about this question so...
Thank you I'm not watching this whole video 💀
3 upper body pushes but no calf or neck training is wild
@@RSuave545Chris did bring up calves too 😂
Id swap out the close grip bench for dips probably
1. Barbell (Back)Squat
2. Deadlift
3. Pull-Ups (with neutral grip, not over- or underhand)
4. Incline Dumbbell Press
5. Dumbbell Shoulder (Overhead) Press, seated
6. Close Grip (Flat) Bench Press (focuses on different part of chest and triceps)
7. Dumbbell Curl, standing, supinated
8. Bent-over Row
9. Hanging Leg Raise
10. Lateral Raise (alternatively Overhead Tricep Extension)
11. get juiced out of your mind
@@MMK86 or eat a lot food
@@nelsonlacayo5024 I have an employee who is natty and watching him pull out his duffel bag of food when he's bulking is insane. He's only like 5'11" and he eats more during his 8 hours at work that I do in two days.
No bench press
I don't see why anyone would do squats over leg press for hypertrophy. Deadlift not needed too.
The color grading, the lighting, the compositions, the audio. My inner nerd is beyond pleased. Talking about lifting heavy shit and getting big as fuck.. My inner demons are stoked. What a treat Chris. 🙏🏻
Looks like a horror movie set I was almost expecting a demon to come out of the shadows
was thinking the same. the background / venue super interesting, looks like an empty warehouse. curious how he chose the spot as his podcast studio... or how he found it. perhaps there's a cool, interesting story there.
maybe you just like men too much
that was one cringe comment lmao
@@TheCameltotem They make you have doubts too, don't lie.
The cinematography of this episode definitely raised the production value 100% of this conversation. Very well done, and always nice to see Chris able to chat in-person. There are a lot of small nuances that you can get from observing their body language during a conversation, seeing how they react to each other.
Seeing how insane your production and communication skills(no delays in questions or filler words ) have improved over time , is absolutely brilliant . Been a fan for a long time now just wanted to shout out we see the growth .Top quality
Really dumb title though. Completely misleading. Even Chris is like "only 10 forever? 😬"
Quit with the stupid clickbait and he'll be onto something
@@KStrays what are you talking about, you need more like 5 main excercises and then others are just addition to it
I swear Chris is breaking the ceiling for what podcasting is meant to be. For the longest time, I thought podcasting was only about the audio and audio quality, but you're managing to tell a story with the video as well.
This is very true! It also is a great investment because lots of platforms are fighting for audio-only podcasts, while there are no clear winners. But, CZcams is not going anywhere and this is an awesome upgrade from the usual content.
Which Chris?
No he didn't man. Come on. It looks slick but nothing was told or added other than that.
this lad goes so hard fr...blessed content
@galadrix4528 I was about to exactly say that lol
1. 00:19 Squats, preferably smith machine because it's easier on the knees
2. 00:42 Deadlifts for hamstrings and glutes
3. 00:53 Neutral grip pull-ups for back/biceps
4. 01:06 Incline dumbbell bench press
5. 01:43 Dumbbell shoulder press
6. 01:58 Close grip flat barbell bench press
7. 02:08 Standing supinated dumbbell curls, mainly just because it's fun (it is)
8. 03:01 Bent over rows for stability, core, lower and upper back
9. 03:20 Hanging leg raises for core
10. 03:35 Lateral raises for meaty side deltoids
💯My guy I was just bouta rewatch and take notes😅
You're the true MVP
1. 00:19 Squats, preferably smith machine because it's easier on the knees
2. 00:42 Deadlifts for hamstrings and glutes
3. 00:53 Neutral grip pull-ups for back/biceps
4. 01:06 Incline dumbbell bench press
5. 01:43 Dumbbell shoulder press
6. 01:58 Close grip flat barbell bench press
7. 02:08 Standing supinated dumbbell curls, mainly just because it's fun (it is)
8. 03:01 Bent over rows for stability, core, lower and upper back
9. 03:20 Hanging leg raises for core
10. 03:35 Lateral raises for meaty side deltoids
❤❤❤
Don't forget the steroids
Congrats on 1 million Chris! Been listening for 3 years now and it’s so great to see how far you’ve came. Production value and conversations are getting better with every listen. Keep it up mate ❤
subscribed. fantastic quality and interview
MTFBWY
ayo theory wassup
SWT embracing the Han Swolo lifestyle.
New video on Ashoka trailer?
Ayo g
Congrats on 1mil, Chris!! Love your podcast, and the videography and lighting is stunning here. Well done.
I have to say, the production value alone is unbelievable, Chris. Plus, the insanely interesting conversations. The fact that you don’t have millions of subs yet is bewildering to me. Keep up the great work!
Thank you mate. I'm really loving raising the bar. Independent Media is about to eat Legacy Media alive
@@ChrisWillx 100%, only a matter of time. And I'm here for it.
@@ChrisWillx Hell yeah man
There it is. 1M subs
1- Tren
2- Test
3- Eq
4- Winstrol
5- Dianabol
6- Anadrol
7- Turinabol
8- Stanozolol
9- Clen
10- Gh
Exactly. lol.
if drugs made jacked people there would be a whole lot more jacked people out there, a lot of guys take a lot of gear and are nowhere near amateur bodybuilder level.
And you forgot primo and mast LOL
You sure know a lot, did your research huh? 😆
You see this concept in other training disciplines too: an overhead press/pull, horizontal press/pull, squat, and hinge movement is all you really need
Do you know where i can get a workout plan like this? This sounds great!
you can ask chatgpt to create a workout using the comment
@@theweatherman9789 Pretty much what Chris said actually. Take those exercises and do them. I personally don't think it really matters in what order. Might even be good to switch the order up every now and then! Just be consistent and I'm 100% sure you will see results!
Isolation should not be ignored, because then people become torso-dominant. One has to have an overhead triceps extension, a biceps isolation exercise and some calf raise.
I already believed you are best in your craft and now you took it a notch further. Can’t wait for the full version.
This list of exercises was quite fascinating. I started training with an actual program for the first time in my life about 5-6 months ago and it is basically these 10 exercises minus and plus a few. And following this program has also made by progress faster and more consistent.
The lighting is spectacular Chris! The scene setup feels like you watching a movie. And I'm sure the content inside will be fascinating and wise as well. Thanks for creating these and making the social media a better and more useful place to be and to learn.
So close to 1M subs! 👀 Incredible video, the setup is so freaking cinematic too...
Great chat and the production quality is absurd 🔥 🔥
Production look’s outrageous Chris, love this, more power to you mate
Can't wait for the full podcast! Looks amazing Chris! Thank you!🙏
Squat
RDL
Wtd. Dip
Wtd. Pullups
OHP or Upright row
Db. Row
Any Curl
Any Overhead tricep extention
Leg raises
Calf raise
More than 10: neck, shoulder isolations, some incline press, knee flexion (hamstring curl), sissy squat/leg extension, reverse curls, forearm curls, reverse hypers, some pullover etc.
@@hikingjonesy yeah you could do that. I like upright rows if you go only to 90 degrees. Personally, chest and shoulders arent as important to me as back and arms but if you want more chest focus thats a good change. Maybe close grip bench for more loading potential
I instantly subscribed due to the no bs - hit it straight out of the park to the point. No intro, nothing. No time to waste in this day and life. Shotto.
Chris, i have to say I really appreciated Chris for the new insight from Chris and Chris seemed to really look at Chris in a really Chris way. Thanks, Chris.
25% of comments: Wow CBUM
75% of comments: Video quality 😍
The video quality, angles, scenery and lighting is absolutely spot on!
Nailed it brother !
The quality of this podcast is absolutely bonkers. Outstanding.
Chris your production has always been clean but now it’s just on a whole other level
7:00 I'm a football coach on the high school level. I always tell my players during the offseason that they have to ease back into field training, as they've only been weight training for the past few weeks/months. So even if they feel good for the field, recovery time will be grueling after just one session if you give it 100% your first time back. The same way you build up your lifts when coming back from a long hiatus to strengthen stabilizers, etc, your entire body needs to be equipped to move and perform at a certain level for sports. The reason a normal person won't be as sore as a trained athlete who just returned from months off is because the trained athlete is capable of a certain amount, and if they perform in a way that reflects that on their first day back, they're probably going to be out of commission for some time until the next session.
Dude your skills as a host have become really refined, and your production quality is 🤌. Fantastic work! Please keep this up.
Pretty sure I was your 1 millionth subscriber! Met you on a boat here in Austin and had never met a 'podcaster' but I subscribed to your Spotify and now listen to all the episodes, keep it up!
the production of this video is outstanding! Any video with CBUM is going to be good but this is wild!
The lighting in the background, the fog, the colorgrading in this is absolutely phenomenal!
Nice, my list is also very similar. I would swap out deadlifts for good mornings and close grip bench for rope extensions.
I'd swap good mornings/rope extensions with STDL/dips instead.
Chris’s a master a lightning, ambiance and visuals. Empty rough room, no cables, smoke, moving cameras… Impressive.
love seeing the funny side of chris coming through in these youtube videos with cbum! cant wait for the whole episode!
The most important exercise is avoiding alcohol 💫✨🏆
I agree, I work out regularly but drink heavily once a week. I'm basically just breaking even lol.
I remember coming to the gym after partying all night , sleeping few hours , still reeking like booze, dehydrated af , train heavy and still growing. Youth is the answer. Now , I probably can grow on trt only at my age but I’m not trying . Excessive weight will kill you regardless if it’s muscular tissue or fat tissue. As you get older to keep the form you have to train harder and take more juice . Now imagine you and your friend bought identical cars . You drive barely idling for a year and your friend floors it every time. Whose car will be in a better shape ? Now what about 5 years? Now imagine that car is your body and your heart is an engine that you rev when you hit the gym . The only difference you can buy a new car but life is given only once . At least what you capable of remembering
Nah alcohol is fantastic
@@philipcoffman4372you can't compare a car with your heart. Yes you get older and should mellow a bit but still training hard actually keeps you stronger older and keep your muscle mass as a car will wear out whatever you do. This is a ridiculous comparison and you are wrong
Alcohol reduces protein synthesis that’s why you keep losing your gains on top of getting fat from the extra calories.
This will be the episode that smashes you through the 1mil subs and about time too. Congrats on the quality of this video, setting, lighting and audio. 10/10.
I’d be interested in knowing the growth after the Goggins interview, that was class. Rare.
Squat, incline bench, pull ups, bb row, military press, side laterals, dips, rdl, db curls, dips
This is incredible production value. Was this shot an on anamorphic lens?
this was great, love simplifying and reducing movements
999k subs 👀 congrats bro, no one deserves that 1 mill more. Can’t believe it’s taken this long but it’ll continue for a good while I’m sure. Congrats to your team to, the production is a joke and I’m sure this isn’t all possible on your own, inspiring stuff 🎉
1.1m already
1M soon Chris! Love you channel and video quality!
Instantly subscribed just for the quality of the podcast + multi cam setup and roaming camera
Amazing production quality sir ❤
New channel watcher here, content is brilliant, but I'm most impressed by the framing/color grade/look of the video. Very professional looking, almost looks like a movie
Love the production. This is so damn good!
Squats, preferrably smith machine because it's easier on the knees
-Deadlifts for hammies and glutes
-Neutral grip pullups for back/biceps
-Incline dumbbell bench press
-Dumbbell shoulder press
-Close grip flat barbell bench press
-Standing suppinated dumbbell curls, mainly just because it's fun (it is)
-Bent over rows for stability, core, lower and upper back
-Hanging leg raises for core
-Lateral raises for meaty side delts
Thanks for this
Smith absolutely annihilates my knees , because hamstring is less involved in knee stability
Literallly copy and paste of the top comment
Incredible 🔥 really raising the bar 👏
I built a workout plan earlier today and I’m so happy to see I have most of these in my plan 😊
Great collaboration! I love the podcast setup
Chris is in his own league at the moment. 📈
The *GOAT* in the modern bodybuilding era. Chris is the man
Shout out to Chris. These podcast haver higher production quality than a lot of movies.
self-Reminder for later
-Squats, preferrably smith machine because it's easier on the knees
-Deadlifts for hammies and glutes
-Neutral grip pullups for back/biceps
-Incline dumbbell bench press
-Dumbbell shoulder press
-Close grip flat barbell bench press
-Standing suppinated dumbbell curls, mainly just because it's fun (it is)
-Bent over rows for stability, core, lower and upper back
-Hanging leg raises for core
-Lateral raises for meaty side delts
It's funny to see Chris, who normally out sizes all of his guests, be absolutely pygmied by CBum.
Production value here is off the planet. So incredible.
It's so interesting to see what another veteran lifter chooses as their favorite exercises. When you've been doing it for so long, professionally or not, it seems every vet ends up settling on the same exercises. After 15+ years in the gym, I find 90% of these work the best for me too. That's so dope to see. Don't think that these are just for phenoms like C-Bum, folks. Definitely give these a try; just make sure that you learn proper form. You want to use exercises that you can maintain over a lifetime. Diversity shouldn't always be the priority; intensity should. So find what you can handle comfortably, and without injury.
Was funny to see him reach for more effective exercises for the list and end up on hanging leg raises. After years of core exercises, and seeing what works best for me, I ended up on just one exercise that I need for abs: hanging leg raises. You want efficiency in the gym. If you can get maximum muscle activation with one exercise per one muscle group, that's actually optimal, because you can just progressively overload that exercise/muscle group like nuts, and perfect your form. These usually come in the form of compound exercises (works more than just one muscle group, like squat/benchpress/pull-ups). At least as a starting place, give the exercises he listed a shot. Each person is different, but these will be effective and safe for most people.
Man I have been waiting for this to drop!!!!!!!🎉🎉🎉
The visuals are great on this one. Chris is normally bigger than his guests ... CBum is a unit!
Congratulations on 1mil Chris. Been a subscribing since your interview with JBP.
Oh and how is England going in The Ashes Chris? Permaban in 3 ... 2 ... 😂
CBum, making me sweat as I say; "lateral raises" waiting until the end to add them. Love that exercise!
Same! I’ve heard it said that it’s the only irreplaceable body building movement. Nothing else’s caps the delts better.
5:50, very happy to hear this.
transitioning from a bodybuilder into something like crossfit seems like an excellent way to pursue health goals and remain in top condition.
people always mistake being a bodybuilder for being in top condition. On the contrary, I would argue being a bodybuilder is very unhealthy ( if pushed to extreme limits)
I don't think crossfit is good, either.
Be careful with crossfit, as a lot of people get injured doing it.
CF can humble you real quick. I went to a CF box for a year before I hurt my neck / shoulder due to a handstand pushup collapse. Still, I was in the best lifetime shape during that year.
Incline bench press, deadlifts, row, squats, tricep pull-down, leg extension, reverse bar curls, pull-ups, seated flys
Deleted scene from Fight Club? Chris, your production value is through the roof.
Reaching into the bottle lifting the pill exercise is the key
"Fuck them calves" ~ Chris Bumstead
I agree... I agree
Alex Hormozi has entered the chat.
i'd pick the front squat but here are some alternatives: heel-elevated back squats, smith machine squats, hack squats, pendulum squats, pendulum leg press, sissy squats (if you can get them weighted), belt squats, bulgarian split squats
for the hip hinge its up to preference: rdl, stiff-legged deadlift, or good morning. i'd go with the rdl or stiff-legged deadlift, but if i had a gym with an ssb i'd go for the good morning
instead of neutral grip pullups and dumbbell curls, i'd have super wide grip pullups (works lats AND upper back) and chinups (works lats, lower lats, and biceps), i'd want an incline curl too but it just doesnt fit the top 10
incline dumbbell bench press OR if you're into calisthenics: decline deficit pushups (preferably with rings too and possibly weighted)
close grip flat barbell bench press OR ring dips (can go weighted), just perform the dips with an angle so your chest and triceps fail at a similar time
OHP with dumbbells cuz strength doesnt really matter for this
lateral raises
hanging leg raises
and then bent over rows
heres a way to do it differently though, and i personally think this is more optimal
sacrifice the hanging leg raises for calf raises (probably a good call, unlike other big compounds, front squats ACTUALLY do engage your core a LOT)
and then we have 2 lat exercises: chinups and wide grip pullups, and a back exercise (bent over rows). chinups also do biceps, and they target your lower lats a lil, and wide grip pullups do your upper back as well as your lats. bent over rows target the upper back, but they're not good enough on their own for your upper back (you needa add something onto it to make it good), unlike other upper back isolation exercises like tbar rows, seated rows, etc. bent over rows + wide grip pullups will develop your upper back a lot but you could do this: neutral grip pullups + an upper back row like a tbar row or seal rows. then you could do pullovers, or you could add back in the hanging leg raises. you'll lose out on some lower back thickness doing this unfortunately but i mean you could also choose back extensions instead of leg raises or pullovers, and you still got rdls/stiff legged deadlifts/good mornings
That squats and deadlifts were a quick 1 and 2 makes me feel good about my life choices 😂.
I've found I always felt better when my cardio was top notch over just focusing on muscle mass/gains.
Drinking plenty of water instead of pre/post workouts and sticking to raw fresh fruit and veg rather than tubs of over rated whey and powdered liver destroyers.
Once I bulked up more and lost some of my cardio, which I've done a few times, I finally just thought na I felt much better lighter and quicker, healthier inside, instead of sitting around waiting for muscle to build, focusing on gains and mass.
So yeah I think say a middle distance runner with a toned fit physique, especially for later in life, is the way to go....just my opinion though, plus saves all the hassle of focusing on slight gains all the time, only to lose it so easily for instance injury or illness, like what has just happened to myself not long ago, so yeah it's not worth the time imho.
Super Cardio with a toned Physique, having a raw healthy diet and plenty of water and sunlight is the way to go, rather than gunk, over eating....and an eggy room all the time! 🤣
All the best.
🤝🏽👍🏽❤✌🏽
Congratulations on reaching a million subscribers Chris! I look forward to what you do to celebrate this great milestone. I have been a subscriber from the very first and its great to see how you've grown through the years. God Bless and Well Done!
Cant tell you how much I appreciate the ultrawide video res
Chest 2, back 3, Legs 3, Schoulders 2, Abs 1.
Chest: Incline DB press, flat narrow grip BP.
Back: Deadlift, T-bar BOR, Lat pulldown.
Legs: Hacksquat, 45 degrees single leg leg press, calf raise (in legpress machine).
Shoulders: Lateral raises, rear delt raises.
Abs: Standing rope crunch.
This is actually what i've been doing for the last 4 years out of my 18 years of training, and it keeps me aestethic as can be without making it complicated.
How are you combining these into a workout? Are you doing a split programm? Beginner here :)
@@theweatherman9789 Fullbody or 2 day split is superior to 3 or more day splits. I'd say, pick and choose 5 to 8 for each workout, and rotate it through the week. OR if you like long hard workouts, you could fit them all into one day. But i'd recommand to start with a different exercise each time to be able to hit each musce with freshness.
@@YannickLB thanks man! i was thinking of doing like a "day A/day B" split with varying between 5 exercises :)
My picks, in no particular order…
1) Pull-over Machine - hits almost the entire arc of shoulder extension
2) Seated Leg Curl - hammy’s (when lengthened at the hip), plus calves (gastroc)
3) Cable Reverse Fly (shoulder externally rotated) - mid delts & all traps hit with a consistent full range challenge
4) Torso Rotation Machine - every spinal muscle covered
5) Incline DB Press - anterior delts, upper chest, tri’s etc etc.
6) Leg Press - “triple extension” challenge with option to bias hip or knee extensors (could also sneak some isolated calf work in 🤫)
7) Dip Machine - choice of biasing chest & anterior delts Vs tri’s
8) Incline DB Curl - bi’s hit when lengthened at the shoulder
9) DB triceps Ext. on incline bench - tri’s hit with long head lengthened at the shoulder
10) Leg Extension - biggest muscle group in the body, plus no other exercise challenges quads in a shortened length.
That was fun… for me 🙂
My list:
1. OHP
2. Weighted pull ups
3. Incline dumbbell bench press
4. Barbell rows
5. Bulgarian split squats
6. Trap bar deadlifts
7. Lateral raises
8. Rear delt flyes
9. Triceps pushdowns
10. Biceps curls
Wow this is hands down best Interview, thanks to the camera setup
Such an amazing interview, scenario, and sound. A pleasure to watch. Congrats.
This looks like a movie scene where the villan has kidnapped the hero
5:00 Have a herniation from deadlifting along L3. I’ve tried everything short of pills and consulted for fusion, radioablation, microsurgery, etc.
The thing that makes my back feel best is going outside, doing pull-ups, and hanging there til exhaustion. Gravity just sorts it out.
You gotta listen to your body
Edit...5 times. Watched his channel and prep, just amazing. Seems a down to earth sort as well.
My top 10
Squat (any squat variation which is comfortable for you)
Calves raises (seated, standing)
Pullups (slight neutral)
Incline dumbell press
Military press
Lateral raises
Back rowing (barbell, chest supported row, machine)
Hanging leg raises
Bicep curl (barbell, dumbell)
Tricep push down (rope, bar)
Military press and incline is too much similar just do flat bench
My own list:
1) Conventional deadlift
2) High bar back squats
3) Wide grip pull ups (pronated)
4) Dips
5) Sled work (pulling/pushing)
6) Good mornings
7) Pendlay rows
8) Standing barbell overhead press
9) Flat benchpress
10) Toes to bar
I'll take 4X Mr. Olympia list over internet guy comment's list.
@@ebrahimmuslehyou shouldn't be taking *anyone's* list lmao, it was a fun question not a workout plan
Why Good mornings? They are like a worse RDL and you already picked a hinge movement with conventional.
@@ebrahimmusleh You'll end up with pretty much the same results. It's an arbitrary question vaguely with the idea in mind that there are best all-round exercises but without context of who someone is, why they're training, how old they are and several other variables it's always going to just be a general list of good exercises. It's one of the reasons I like that Bumstead qualifies by keeping longevity in mind and answers specific to Bodybuilding for the stage- very few people even think about the former and very few people ever do the latter.
That said, everyone always forgets about the Olympic lifts- Snatch in particular is so incredibly well rounded that it's hard not to recommend as one of the best 5 or best 10 if you're forced to ignore everything else but want to hit as much of the body as possible.
@@Sean_Shaun_Shawn didn't bother reading 20 sentences in a youtube comment section. Shut up hobo. I'm learning from Mr. Olympia.
Hello Mr. Williamson! What a great video. I’ll add these to my list, and I’m a woman.
Don’t suppose you did a video like this for women as well? Nevertheless thank you so much for the video 😊💎
The most useful information I got from this video was about hanging from the bar for shoulder health. My shoulders are a f'ing mess. I need something. I've been using the TRX to try to stretch them out but it hasn't been enough. I am praying that the bar hang will help.
A mess how?
Hanging is very underrated but it is also boring as fuck. You need to stay disciplined and do at least 1 set every workout
The ad countdown in the corner is a welcome addition
This list is the meat and potatoes of building muscle. Cant go wrong with these options as you can load progressivly with these exercises and they promote growth with 2 or more muscle groups
Really surprised he didn't mention a specific for forearms, I really thought barbell wrist curls would be the last of the 10
They would get enough work from the deadlifts,rows and pull ups if you are not using straps, also would get stimulus from the curls
It could also be that his specific genetics don't call for direct training.
Forearms grow with compound movements and other exercises utilising grip. If you want to grow your forearms then standing reverse barbell wrist curls with the bar behind you. 4 x 20 reps drop setting each time until you cannot hold the bar anymore. Do that once or twice a week, ultimately genetics dictates forearms and so the outliers will never need to specifically train them.
Finger curls > wrist curls
bruh. if you got ten exercises for life forearms specific workout does not make the list.
Man i thought like...its the best podcast environment... Color grading hit me in amazing way...by and large, its impeccable
shot like a movie, absolute masterpiece.
As a child of Adam I find it fascinating how smart ape children have become .
This is such an interesting comment
1. Squats
2. Calf Raises
3. Lunges
4. Bench Press
5. Dips
6. Military Press
7. Deadlift
8. Pull Ups
9. Rows
10. Curls
Done.
Hmmm from the ground up I’d go
1) donkey calf raises
2) stiff leg DL
3) back squat
4) bent over BB row
5) DB incline press
6) close grip bench
7) weighted ab crunch machine
8) dumbbell curl
9) lateral DB raise
10) power clean for the overall movement+ traps and leg work
Honorable mentions military press, bench press and lunges
According to my empirical data, in order to select only 10 exercises that are only necessary for muscle growth, one must consider the planar method. It is based on all physiological patterns of human movement, but we will choose only the most basic movements:
1) Knee dominant exercise: back squat (weightlifting style) -> agonist muscles = almost all leg muscles, glutes;
2) Hip dominant exercise: deadlift (classic) -> agonist muscles = spinal extensors + hamstrings;
3) Vertical press: bench press behind the head (medium grip) -> agonist muscles = middle/rear deltoid + triceps + trapezius;
4) Vertical row: pull-ups (classic) -> agonist muscles = lats + forearm extensors;
5) Horizontal press: incline bench press (wide grip and the bar descends on the solar plexus) -> agonist muscles = pectorals + anterior/mid deltoids + triceps;
6) Horizontal row: bent over row (pronated grip) -> agonist muscles = lats + rhomboid + trapezius;
7) Biceps/forearms: standing straight bar curls (medium grip) -> all heads of biceps + forearm flexors;
8) Triceps (in 2 press exercises they work, but there will be no such pronounced growth if you do not isolate): lying triceps extensions with EZ-bar -> if lowered behind the head, then the lateral/medial/long head of the triceps will work ;
9) Muscles of the lower leg: rises on socks while standing on the machine;
10) Abdominal muscles: leg raises (hanging on the horizontal bar, on the Swedish wall, on the uneven bars) -> lifting the legs to parallel = more emphasis on the lower part of the press; high leg lift = all parts of the rectus abdominis.
❗Subject to the principle of progressive overload in strength training, even with constant linear periodization on the side of "natural" training and good nutrition (even without sports supplements) and recovery (the main thing is the quality of sleep), and regardless of the length of training (only a beginner or already training for 1-2 years), you can achieve quite good results by splitting these exercises into a bodybuilding/powerlifting split, or I will shock you, but this can be done in 1 workout per week!
1. Bench press/or plate on back push ups
2. Close grip bench press
3. Wide pronated grip rows
4. supinated close grip rows
5. French press
6. OHP
7. heavy curls
8. Romanian deadlift
9. Front squat
10. T bar rows 😎👍
11: (honorable mention) reverse curls if your forearm genetics aren't as good it's a good exercise for the brachialis as well but the heavy compound movements, and pulling should be enough for these muscles
@@gigasubhuman the front squat bro 😎👍
This ,my friends, will be THE MOST important podcast on the subject that WE will ever get !
Let's hit 1 million my man. Congratulations in advance
Slight variations here and there but it’s close to how I train. Dope to hear his opinion on important exercises.
1. Calve raises
2. Quad curl
3. Hamstring curl
4. Preacher bicep curl
5. Pec deck
6. Side delt machine
7. Pullover machine
8. Cable rows
9. Shrugs
10. Cable tricep push down
Hard to narrow it down to just 10 as something will always be neglected, insufficent forearm, neck and glute work in the above list for example.
Insufficient because you only selected isolation cable exercises over compound movements, deadlifts and squats would not detect the above
@@flair7138squats don't do a whole lot for my leg development honestly, its more glutes... isolation exercises at high rep/intensity on the other hand blew them up. And I'd rather have big legs than big glutes if I had to choose.
@@flair7138 🤡
@@flair7138 id probably switch out quad curls for hack squat machine actually, as you can, depending on foot placement hit quads, teardrops, abductors and glutes... that kind feels like cheating though, as foot stance variations makes it a different exercise.
1. RDL
2. Incline Smith Press
3. Neutral-Grip Lat Pulldown
4. Cable Lateral Raise
5. Hack Squat
6. Dips
7. Chest-Supported Rows
8. Overhead Triceps Extension
9. Preacher Curl
10. Calf Raise
Weighted dips, and weighted pull-ups/chin-ups are the foundation of my program. Of course squats as well!
-Roids
-Genetics
-Bodybuilding being his full time job
-Supplements to "stop" the steroid side effects
-Oiling up
-Perfect lighting
and after those you get:
-consistency
-training plan (with those 10 exercises)
-diet
-Body dysmorphia