12 Exercises That EVERYONE Should Have In Their Program!
video description
Date: 2022-04-22
Related videos
Comments and reviews: 10
Bobby
I incorporate all the the movements in the video. The exercises are broken down into 3 categories: 1. strength/power(squats, power clean, deadlifts, shoulder presses-Olympic style that requires a full rack across the clavicle. zero pressure on rotator cuff + it-s how you develop strong upper pecs, good mornings, muscle snatches and cleans etc. the reps and sets should be properly calculated, thus limiting injury and burnout.
2. Bodybuilding movements, mainly used for conditioning and therapy for speedy recovery, nothing heavy, reps are 8-12. core strengthening exercises are applied, box jumps, etc.
3. Cardio/oxygen lung building. the greater the lung capacity the better you-ll be. light field suicides or gassers are performed with a plate carrier vest during rest period pushups and frogman jumps are performed then repeat gassers.
NOTE: please make your bed first thing in the morning, none of this can be accomplished without discipline. hope this helps.
reply
I incorporate all the the movements in the video. The exercises are broken down into 3 categories: 1. strength/power(squats, power clean, deadlifts, shoulder presses-Olympic style that requires a full rack across the clavicle. zero pressure on rotator cuff + it-s how you develop strong upper pecs, good mornings, muscle snatches and cleans etc. the reps and sets should be properly calculated, thus limiting injury and burnout.
2. Bodybuilding movements, mainly used for conditioning and therapy for speedy recovery, nothing heavy, reps are 8-12. core strengthening exercises are applied, box jumps, etc.
3. Cardio/oxygen lung building. the greater the lung capacity the better you-ll be. light field suicides or gassers are performed with a plate carrier vest during rest period pushups and frogman jumps are performed then repeat gassers.
NOTE: please make your bed first thing in the morning, none of this can be accomplished without discipline. hope this helps.
reply
TE'KANNON
You do excellent vocasts (videocast) they are to the point and you have the bod to back up anything you show us. Please remember that us on the other side of the world from you, some people might not get their rocks off on hearing even mildly offensive language that you are starting to pepper your sessions with. You are a teacher; kids are listening in. Please, speak slower; please; don't use foul language; stay on course; you are the top of the tops and don't need to thrill us with street language. What you do and say on the internet echoes in eternity. This vocast will be here a century after we have all moved on to the great Gym in the sky. Be well and thanks for making workouts a work of art. It's an opinion.
reply
You do excellent vocasts (videocast) they are to the point and you have the bod to back up anything you show us. Please remember that us on the other side of the world from you, some people might not get their rocks off on hearing even mildly offensive language that you are starting to pepper your sessions with. You are a teacher; kids are listening in. Please, speak slower; please; don't use foul language; stay on course; you are the top of the tops and don't need to thrill us with street language. What you do and say on the internet echoes in eternity. This vocast will be here a century after we have all moved on to the great Gym in the sky. Be well and thanks for making workouts a work of art. It's an opinion.
reply
Greg
I love how ppl can easily think that normal push up are easy.
But with the right tempo for eg. 3-2-1 (3 sec to go down - 1 sec static at the bottom - than 1 sec to go up.
It's a pain the ass! I dont know a lot a person with the ability to do between 30 or 50 of them.
If you add a good form with
- Core fully engaged
- Spin flat
- Shoulder proacted at the top of the mvt (change a lot the tension on the chest)
The truth is with this kind of push. A lot of people will give up the exercice before reaching the 30 reps (and i even dont talk about series yet xD)
reply
I love how ppl can easily think that normal push up are easy.
But with the right tempo for eg. 3-2-1 (3 sec to go down - 1 sec static at the bottom - than 1 sec to go up.
It's a pain the ass! I dont know a lot a person with the ability to do between 30 or 50 of them.
If you add a good form with
- Core fully engaged
- Spin flat
- Shoulder proacted at the top of the mvt (change a lot the tension on the chest)
The truth is with this kind of push. A lot of people will give up the exercice before reaching the 30 reps (and i even dont talk about series yet xD)
reply
Ranger
Jeff, I have Parrs Defect in my back. How do I replace deadlifts and squats which tend to pull the spine and pinch the spinal cord of those of us who suffer from Parrs Defect?
I used to deadlift quite a bit in my younger days but once I hit 50, the pinched spinal cord pain has become too much for regular deadlifts. Making do with dumbbells and lighter weight. And I haven't squatted with a bar in a decade. Air squats have replaced my squat these days. And I am good with that. Thanks.
reply
Jeff, I have Parrs Defect in my back. How do I replace deadlifts and squats which tend to pull the spine and pinch the spinal cord of those of us who suffer from Parrs Defect?
I used to deadlift quite a bit in my younger days but once I hit 50, the pinched spinal cord pain has become too much for regular deadlifts. Making do with dumbbells and lighter weight. And I haven't squatted with a bar in a decade. Air squats have replaced my squat these days. And I am good with that. Thanks.
reply
Chris
I stopped working out at 24 and took me 10 years to finally get back into. I was in really good shape but when you stop and start over was the toughest thing for me. First 3 weeks I didn't want to do anything but I kept forcing myself to workout and I finally broke the barrier. It's been 3 months now and I feel effing amazing. I slowed down my weed consumption, soda, beer, cut back on everything. Working out breaks so many bad habits. no more beer belly and titles lmfao
reply
I stopped working out at 24 and took me 10 years to finally get back into. I was in really good shape but when you stop and start over was the toughest thing for me. First 3 weeks I didn't want to do anything but I kept forcing myself to workout and I finally broke the barrier. It's been 3 months now and I feel effing amazing. I slowed down my weed consumption, soda, beer, cut back on everything. Working out breaks so many bad habits. no more beer belly and titles lmfao
reply
ZFlyingVLover
If you're shoulders are hurt(inpingment) and you can't to an overhead press THEN you need to hang from a pull up bar or start your pull journey. This will hurt in the begining BUT it will fix your shoulder quickly. Then just make sure you include pull up and hangs going forward. ALso, if you're lifting DO NOT FORGET to wear a weight belt, especially if you're over 40 cause its gonna take a loong time to heal if you hurt your lower back
reply
If you're shoulders are hurt(inpingment) and you can't to an overhead press THEN you need to hang from a pull up bar or start your pull journey. This will hurt in the begining BUT it will fix your shoulder quickly. Then just make sure you include pull up and hangs going forward. ALso, if you're lifting DO NOT FORGET to wear a weight belt, especially if you're over 40 cause its gonna take a loong time to heal if you hurt your lower back
reply
Marc
Wow! I am amazed. This list is spot on for me: at 56, I am starting from nowhere with my improvised muscle training (I just did lots of cardio for years. You just provided a blueprint for the perfect mix. And I appreciate your dedication to providing variants that adress common back/shoulder etc. issues. Thanks to that I-ll venture safely into exercises that were intimidating for me up to now: -)
reply
Wow! I am amazed. This list is spot on for me: at 56, I am starting from nowhere with my improvised muscle training (I just did lots of cardio for years. You just provided a blueprint for the perfect mix. And I appreciate your dedication to providing variants that adress common back/shoulder etc. issues. Thanks to that I-ll venture safely into exercises that were intimidating for me up to now: -)
reply
Detective
I don't think triceps need any isolation if your are benching hard and overhead pressing. I would say this is at least true for those of us who tri's grow easier than our chests. Maybe if your pec's grow faster than your tri's you should be doing a tri isolation while I'm dong flys. But tri's isolation is not a must-have for a lot of people.
reply
I don't think triceps need any isolation if your are benching hard and overhead pressing. I would say this is at least true for those of us who tri's grow easier than our chests. Maybe if your pec's grow faster than your tri's you should be doing a tri isolation while I'm dong flys. But tri's isolation is not a must-have for a lot of people.
reply
Jess
I want to thank you for your videos. I am in my late 40's and I have made same major life changes. I feel like I'm in my 30's again and can hang with 20 year olds. haha My question is instead of doing of the same repetetious liftsdaily. I do multiple different lifts but just once a day. Whats your thought on that? Thanks, Zeus.
reply
I want to thank you for your videos. I am in my late 40's and I have made same major life changes. I feel like I'm in my 30's again and can hang with 20 year olds. haha My question is instead of doing of the same repetetious liftsdaily. I do multiple different lifts but just once a day. Whats your thought on that? Thanks, Zeus.
reply
Nosho
Jeff, you say the squat hits the hamstrings. How so? The hamstrings get stretched at the hip but shortened at the knee during a squat, so as a whole, it's pretty much under no tension, isn't it? I thought EMG studies showed nearly no hamstrings activation during squats. Cheers.
reply
Jeff, you say the squat hits the hamstrings. How so? The hamstrings get stretched at the hip but shortened at the knee during a squat, so as a whole, it's pretty much under no tension, isn't it? I thought EMG studies showed nearly no hamstrings activation during squats. Cheers.
reply
Add a review, comment
Other channel videos
