A gym that doesnt blast music...so you can actually listen to your own music without having to have it so high your ears hurt after? Now this is the life.
Day 4! Shot the first two videos using tripod and these two using handheld. Beginning with episode 5 we brought in a shoulder mount for the camera to minimize the shaking a bit. We're going to switch it up a bit in upcoming videos as well with a mix of voiceovers (for the exercise breakdowns) combined with us bullshitting in the gym between sets (which we're really good at. ;-) Hope the plan is going good for everyone so far!
you know how you guys did your soccer video? well football season is almost here and I need to train. so it would be an honor if you can do a American football video. thanks.
+benita cuevas Iloveyou Great suggestion! Working on writing another sports video at the moment (one that got a lot of requests in soccer video) and then we will cover American Football for sure!
+Buff Dudes Any suggestions on building upper body strength for buff girls?? I'm struggling with the overhead press. I've watched your videos on it, so my form is good. BUT, today was my second day (last week it was with just the empty bar) and I struggled with 5 lb plates on each side. My gym doesn't have 2.5 lb plates. How do I build the upper body strength that I'm clearly lacking?? :-(
+Buff Dudes I liked better the first two videos of the 12WP with the voiceovers, they where a lot better than the 3rd and 4th episodes, they where like more professional , shorter, and straight to those workouts, please do more episodes of the 12WP whith voiceovers.
Overall, between this & your other channels, the Buff Dudes have the best fitness channel online. in terms of proper form, entertainment, & fitness advice. just wanted to say thanks!
i must say that buff dudes have made a positive change in my life...i had to go through some rough times but I started working out and things got better! every time i hit the gym i get a step closer
Been following you guys for a while now and just wanna say that this channel really is the best for motivation and straight up no bull exercises. Been working out for almost all my life but for the past year I've only been doing cardio and abs. the last 4 months I started with my own home gym equipment and have seen some improvements in my overall physique. Gonna start with this program soon and see if I can improve myself even more. Keep it up guys!! Stay BUFF!!
I started this program today..back is pumped..can't wait to train arms.. Stay buff and ty guys Hudson and Brandon..you two are amazing love and appreciation from India ✌
we love ur videos it's a phenomenal guide for proper form/techniques/routines n for those all around the world who can't afford personal trainers to learn all that, thanks for the bottom of our hearts, ur awesome ! 😎 #Hammertime💪😈
Trying to be a buff girl and follow along with your P1W1 workouts. Absolutely love it so far. However my muscles feel extremely sore (my first time lifting weights in the gym). Would greatly appreciate it if you could do a series on warm-up/ cool down and stretching the different muscles (biceps, triceps, chest, back quads etc) post workout. Love you dudes and your buff workouts! Keep up the fabulous work and keep inspiring and motivating us!! Much love and best wishes.
You guys have made more gains in 4 days than I have in my entire life... Outstanding work, guys. Thank you so much for all you do - love the videos, the recipes, the motivation. Stay BUFF dudes 💪🏼
+Ram Ghuman We got a video coming out in about two weeks that we shot with Corridor Digital that's gonna be goooooooood. And that's the BOTTOM LINE, cuz Buff Dudes said so.
+Lt Mojo Risin We'll let Michael (the camerman) know, he'll appreciate it! We kind of just threw him into the mix and said "shoot us doing Buff stuff." ;-)
don't know if you already have a video like this, but if you dont, could you make a video explaining about reps and sets and how to know howmany sets and reps to do, because i see you dudes do all sorts of variations
***** yeah i forgot to update but anyway. Here is what i did 4 big meals a day and 10 glasses of water. 3 scoops of 100 gr Protein Gainer mixed with 500ml of milk before the workout and after and one before sleep. Results : Ive noticed really a change. 2 kilograms. Im a hardgainer so this 2 Kgs convinced me that more food equals more gains.
Amazing video as always guys. You're looking incredibly buff. Some great motivational speeches too. Love watching your videos. I was gritting my teeth on a couple of reps because I was getting into your sets. Stay buff💪
any extra workouts i can add to my arm day to help lose sum extra armpit fat....if u can help with that thatll be great n well apreciated. Thankz Buff Dudez!!
awesome workout plan guys! I am really having a blast with the 12 week program. one question, I will be done with phase 1. Is it OK to stick with it for another 2 weeks before I move on to the phase 2? keep up the good videos!,
+Mario Rodriguez I think they've said before in previous programs (And if they didn't they should've!) that you can stick to a phase as long as needed. If after phase 1 you don't think you're quite ready for phase 2 yet then just stick with phase 1 a little longer.
Hi guys, Do you have any advices for Ramadan. Ramadan will be start on 6th June for one month. (Ramadan is fasting from dawn until sunset, Muslims refrain from consuming food, drinking liquids, smoking) Thanks
this question is for anybody who could help a newbie. When doing decreasing sets how much weight should i increase? (Generally speaking of course) 2nd Question How much weight should one increase per week in the 12 or 24 week program? (Generally) Thanks in advance.
*Beginner question* I did Squats, Bent-Over Rows, Stiff-Legged Deadlifts and Barbell Curls, which went great actually! I worked at like 5kg (which I think was a little too low but I was initially a bit overwhelmed with 10kg, so I played it safe and stuck with 5k); with the Squats I need to perfect my form as my knees were a tad bit wobbly/bending due to the weight. All were done with a 30kg Olympic Barbell. Is it normally to feel strained as a beginner even with a "low" weight? With the Bench Presses I was a bit scared so I didn't really use any weight, however, I did the reps and sets just using an Olympic Barbell and to check out my form ~
If you really want to perfect your squat you will have to do it often. To help I recommend Alan Thrall's how to squat video, he used information and technique queues from Mark Rippetoe's starting strength book. The buff dudes tutorial is excellent as well but a bit short for anyone new to lifting I think. Hope this helps.
does phase 1 only have a 2 day rest period or do you go straight into day 1 routine after day 4? I see that the other phases have a 5 day workout plan.
Yes this is a rookie question here, but where in the gym do you get the barbell from for the curls, like do they have some set aside for stuff like that or...? My gym just has barbells at the benches and the squat/power racks... So I just didn't want to be inconsiderate or anything
guys really hope you read this, I'm about to start the program but have a serious case of leg neglect. is there any leg excersice you would recommend to add to one of the four days?????
A gym that doesnt blast music...so you can actually listen to your own music without having to have it so high your ears hurt after? Now this is the life.
ever heard of noise cancelling earphones?
+K1LLCAMKING try lying down doing bench or almost any exercise with massixe ass beats on your head. Its pretty difficult just saying
***** like JayPatSca said. Also they're the worse for bass. They kill your ears evne at mid level.
buff dude is my favorite and the best fitness channel not on the CZcams but on all of the Internet. Thanks buff dude
+mohammed elwan thanks dude that means a lot. We'll try to get even better.
+Buff Dudes Your welcome. Go ahead and be the best. my brothers
Agree!!
Day 4! Shot the first two videos using tripod and these two using handheld. Beginning with episode 5 we brought in a shoulder mount for the camera to minimize the shaking a bit. We're going to switch it up a bit in upcoming videos as well with a mix of voiceovers (for the exercise breakdowns) combined with us bullshitting in the gym between sets (which we're really good at. ;-) Hope the plan is going good for everyone so far!
you know how you guys did your soccer video? well football season is almost here and I need to train. so it would be an honor if you can do a American football video. thanks.
+benita cuevas Iloveyou Great suggestion! Working on writing another sports video at the moment (one that got a lot of requests in soccer video) and then we will cover American Football for sure!
+Buff Dudes Any suggestions on building upper body strength for buff girls?? I'm struggling with the overhead press. I've watched your videos on it, so my form is good. BUT, today was my second day (last week it was with just the empty bar) and I struggled with 5 lb plates on each side. My gym doesn't have 2.5 lb plates. How do I build the upper body strength that I'm clearly lacking?? :-(
you guys doing a home edition of this 12 week plan..
+Buff Dudes I liked better the first two videos of the 12WP with the voiceovers, they where a lot better than the 3rd and 4th episodes, they where like more professional , shorter, and straight to those workouts, please do more episodes of the 12WP whith voiceovers.
Overall, between this & your other channels, the Buff Dudes have the best fitness channel online. in terms of proper form, entertainment, & fitness advice. just wanted to say thanks!
Can't forget about six pack shortcuts 😂😂
+Blue Chucks do love some Chines secrets
i must say that buff dudes have made a positive change in my life...i had to go through some rough times but I started working out and things got better! every time i hit the gym i get a step closer
Odin also has a horse with eight legs. We should all be glad we only have two legs. Otherwise we would have to skip leg training four times as often.
Sleipnir is the name if anyone is wondering.
7:52 "How many F***ing bars are U idiots going to bend?!"
ROFL. Love your gym (and this workout).
Thanks guys.
love the new format where you talk personally to the viewers
Break Down
0:06 Close Grip Press
1:11 Skull Crushers
1:50 Kick Backs
2:32 Underhand Pull Down
3:51 Barbell Curls
6:11 Alternating Hammer Curls
7:12 Barbell Curls
shrugs
+Keith Peacock you got the last one wrong dude
I'm starting phase 1 today. Wish me luck :D
+Gorka Arzallus Good luck Gorka!
+Buff Dudes good luck! hope you take to it better than you did spelling...
+Gorka Arzallus I did as well, good luck to you sir!
+Gorka Arzallus Hope you stick with it and are proud with your improvements :)
***** Where's my mistake? I don't get it. English is not my mother tongue, as you can imagine.
Been following you guys for a while now and just wanna say that this channel really is the best for motivation and straight up no bull exercises. Been working out for almost all my life but for the past year I've only been doing cardio and abs. the last 4 months I started with my own home gym equipment and have seen some improvements in my overall physique. Gonna start with this program soon and see if I can improve myself even more. Keep it up guys!! Stay BUFF!!
You guys should make videos about what you guys eat during these 12 weeks
+A$AP BiSHOP Its in the PDF
Just finished the first week of the program. These videos have been a massive help to visually see the workouts and follow along with.
Buff Dudes look so laid back and down to earth! Love the vids, guys!
I started this program today..back is pumped..can't wait to train arms..
Stay buff and ty guys
Hudson and Brandon..you two are amazing
love and appreciation from India ✌
we love ur videos it's a phenomenal guide for proper form/techniques/routines n for those all around the world who can't afford personal trainers to learn all that, thanks for the bottom of our hearts, ur awesome ! 😎
#Hammertime💪😈
Buff dude! Please add a video demonstrating "3 easy tips for building stronger back and lower back".
I once attempted to keep a poker face while shrugging, lol. It was a _super_ difficult I couldn't go heavy.
Trying to be a buff girl and follow along with your P1W1 workouts. Absolutely love it so far. However my muscles feel extremely sore (my first time lifting weights in the gym). Would greatly appreciate it if you could do a series on warm-up/ cool down and stretching the different muscles (biceps, triceps, chest, back quads etc) post workout. Love you dudes and your buff workouts! Keep up the fabulous work and keep inspiring and motivating us!! Much love and best wishes.
BAR ETIQUETTE! That is GOLD, I spied it when you were chalking you hands
arms lookinn juicy guys💪
Majestic crew checking in
You guys are some solid individuals. I love your emphasis on which contraction and the hilarity you put into your videos! keep it up!
just finished my 2nd week of this plan and its kicking my ass ty guys for your videos and inspiration :) you all are awesome
You guys have made more gains in 4 days than I have in my entire life... Outstanding work, guys. Thank you so much for all you do - love the videos, the recipes, the motivation. Stay BUFF dudes 💪🏼
WWE is waiting for you both
+Ram Ghuman We got a video coming out in about two weeks that we shot with Corridor Digital that's gonna be goooooooood. And that's the BOTTOM LINE, cuz Buff Dudes said so.
+Buff Dudes Omgawd Corridor Digital, that one's gonna go viral for sure :D
+Buff Dudes stone cold confirmed
+Buff Dudes Corridor Digital and the Buff Dudes together? That's the recipe for greatness!
+Alex Jaeger I don't know if you've seen them but they've done two together already 'Top Down Shooter' and 'Super Heroes vs Game Heroes'
Also kudos to the new camera man, great shots.
+Lt Mojo Risin We'll let Michael (the camerman) know, he'll appreciate it! We kind of just threw him into the mix and said "shoot us doing Buff stuff." ;-)
Every day is arm day dudes.Good motivation
I started phase 1 at the start of the week. Wish me luck!
Best Dudes in the world keep going you motivate hundred of people with your awesome workouts
one of my best channels . thanks buff dudes
Love this series! You got me into working out and I fully appreciate what you do guys, thanks for the motivation.
found it helpful to do the kickbacks as unilateral. helped with the form, great burn!
Love watching these vids, always motivating me to hit the gym for a PUMP. Buff dude style fam
+ZombieSlayChief Thanks dude!
7:19, I heard Arnold in the background lol
Started the prgram earlier on this week, i've gotta say i'm loving it so far, and man is it ever kicking my ass! hahah
You guys are my inspiration
You guys are hilarious, definitely my favorite workout/muscle channel!
That's a wild gym you're in. Looks awesome!
One of the best in California I heard, it legendary
don't know if you already have a video like this, but if you dont, could you make a video explaining about reps and sets and how to know howmany sets and reps to do, because i see you dudes do all sorts of variations
Warning on the wall at 7:54 had me chuckling
lmao
Im starting bulking today. For 22 days ! On April 5 i'll give you an update (if i dont forget it)
***** yeah i forgot to update but anyway. Here is what i did
4 big meals a day and 10 glasses of water.
3 scoops of 100 gr Protein Gainer mixed with 500ml of milk before the workout and after and one before sleep.
Results : Ive noticed really a change.
2 kilograms.
Im a hardgainer so this 2 Kgs convinced me that more food equals more gains.
7 years ago... and I'm back on this NOW 👊🏽
Ending today my first week of the program! Let’s get it!
Amazing video as always guys. You're looking incredibly buff. Some great motivational speeches too. Love watching your videos. I was gritting my teeth on a couple of reps because I was getting into your sets. Stay buff💪
my 12 week plan is in the mail, can't wait to start!
Hudson coming in huge with the tricep gainzz. ;)
you guys are making all kinds of gains !!
All Kindz!!!
someone watchinf mxr there?
+Daniel Deutschen mxr?
+Frank Andujar Hodgetwins colab coming soon..
+napochulo Back at the gym!! With the hodgetwinsss
Man i love your guys channel. Just the right amount of work, humor, and bullshit. Keep up the good work buff dudes!
8:10 channelling some Chuck Norris there. You almost cracked my screen
5:09 Awesome motivation, I appreciate the honesty BUFF dudes!
started phase 1 today...absolutely exhausted
2020 and here we go day 4 kicking my ass
Close grip bench press: 4s10r 17.5kg
Skullcrushers: 3s12r 12.5kg
Bicep barbell curl: 3s12r 11.25kg
Tricep pushbacks : 3s12r 6kg squeeze at top painful at end
Dumbbell hammer curls: 3s20r 15kg
Barbell Shrugs: 5s10r 20/25/25/25/25kg
Lat pull-down bicep focus close grip: 4s10r 50kg
Close grip bench press: 4s10r 20/20/21.25/21.25
Skullcrushers: 3s12r 13.25kg
Bicep barbell curl: 3s12r 12.5kg
Tricep pushbacks : 3s12r 8kg squeeze at top painful at end
Dumbbell hammer curls: 3s20r 17.5kg
Barbell Shrugs: 5s10r 25/25/25/26.25/26.25kg
Lat pull-down bicep focus close grip: 4s10r 55kg
Close grip bench press: 4s10r 21.25kg
Skullcrushers: 3s12r 15kg
Bicep barbell curl: 3s12r 13.25kg
Tricep pushbacks : 3s12r 10kg
Dumbbell hammer curls: 3s10r 20kg one arm at time
Barbell Shrugs: 5s10r 27.5kg
Lat pull-down bicep focus close grip: 4s10r 60kg
thank you for clearing up the hammer spear flop
Goddammit Buff Dudes! totally worth it!
LOL These guys always make my day!
@buffdudes where do you guys usually workout , It's my dream to meet you guys spend a day in gym with you both .
Thanks for the video guys.
Good video. Would be nice to know what weights you were using, as well as the sets and reps...
Great video guys! This is a arm routine i have to try! . 💪🏽💪🏽
could you do unilateral triceps extensions too? My left triceps is weaker than the right one, so I'd like to Equalizer that
Great video. on the subject of arms, what would you advise for muscle imbalances, my left arm is bigger and stronger than my right.
Love you Guys! Thanks for posting
Should have done all curls in the squat rack to maximise effectiveness
Looking great dudes. Just keep it like that, the nice superhero-greek god looking body. Please don't get the enormous bodybuilder look.
shrug faces are hilarious on everybody, i love it
5% spotted at 5:00
+zFitness_ 5% pleasure 50% pain 100% reason to remember these gains
zFitness_ martyn ford maybe
Spotted.
Get to the gym! Now ! Do It now!!! Gooooo!
Oh Yeahhhhhhhhhhhhh! Buff Dudes Aproooved!
Wouldn't Chin ups be the better compound to start biceps with?
Do you guys stretch your muscles? Also, I've noticed there's no ab workouts in the condensed plan.
is there any exercise to replace under hand pull down for I have only barbell and dumbbell in my home. thanks dude
this is beating me up but man I love it!!! what cardio do you guys do?
collab with CT would be great
You guys need more subs, great videos!
nice coke reference there at the end LOL
Do you train monday, tuesday, wednesday and thursday? And do you then rest over friday, saturday and sunday? +Buff Dudes
Love the videos! and where can I get that buff hat? thanks
nice workout guys, I want to know how many time took it?
- Hammertime!
No, it's Pumptime!!
Do you do these workouts mon, tues, wed, thurs, or something else
any extra workouts i can add to my arm day to help lose sum extra armpit fat....if u can help with that thatll be great n well apreciated. Thankz Buff Dudez!!
Wtf is armpit fat?
Keep Up the great work!
awesome workout plan guys! I am really having a blast with the 12 week program. one question, I will be done with phase 1. Is it OK to stick with it for another 2 weeks before I move on to the phase 2? keep up the good videos!,
+Mario Rodriguez I think they've said before in previous programs (And if they didn't they should've!) that you can stick to a phase as long as needed. If after phase 1 you don't think you're quite ready for phase 2 yet then just stick with phase 1 a little longer.
+Hi Mynameis thanks for the info!
Hi guys, Do you have any advices for Ramadan. Ramadan will be start on 6th June for one month.
(Ramadan is fasting from dawn until sunset, Muslims refrain from consuming food, drinking liquids, smoking)
Thanks
this question is for anybody who could help a newbie.
When doing decreasing sets how much weight should i increase? (Generally speaking of course)
2nd Question
How much weight should one increase per week in the 12 or 24 week program? (Generally)
Thanks in advance.
*Beginner question*
I did Squats, Bent-Over Rows, Stiff-Legged Deadlifts and Barbell Curls, which went great actually! I worked at like 5kg (which I think was a little too low but I was initially a bit overwhelmed with 10kg, so I played it safe and stuck with 5k); with the Squats I need to perfect my form as my knees were a tad bit wobbly/bending due to the weight. All were done with a 30kg Olympic Barbell. Is it normally to feel strained as a beginner even with a "low" weight?
With the Bench Presses I was a bit scared so I didn't really use any weight, however, I did the reps and sets just using an Olympic Barbell and to check out my form ~
If you really want to perfect your squat you will have to do it often. To help I recommend Alan Thrall's how to squat video, he used information and technique queues from Mark Rippetoe's starting strength book. The buff dudes tutorial is excellent as well but a bit short for anyone new to lifting I think. Hope this helps.
Is this following the book completely or just a sample of all the workouts in kind of a random order?
Since this is a four day phase where would you put the rest days? Every other day or get all 4 done and have 3 days off in a row?
+Chris Bair Drums Either way works.Try it out and see what´s best for you
Is there anything you could do instead of kickbacks? Keeping the shoulders locked in that position really hurts when I put the weights down...
Where's Big Rob and Hurk? A collab idea for the future, make it happen dudes!
meant to be going to a lecture now, that may have to wait for a few minutes
"It's snowing in California ,now in Hollywood it might mean something different " :D :D
does phase 1 only have a 2 day rest period or do you go straight into day 1 routine after day 4? I see that the other phases have a 5 day workout plan.
08:22 Future playing in the background
Yes this is a rookie question here, but where in the gym do you get the barbell from for the curls, like do they have some set aside for stuff like that or...? My gym just has barbells at the benches and the squat/power racks... So I just didn't want to be inconsiderate or anything
These guys have gotten huugeeeeee. like man, y'all starting to look like mike rashid, big rob, and the rest of the crew
Great video as always guys :)
guys really hope you read this, I'm about to start the program but have a serious case of leg neglect. is there any leg excersice you would recommend to add to one of the four days?????
3:06 ye ye I hear you I hear you :D