The ONLY 7 Exercises You Need for Mass
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Date: 2022-04-12
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Comments and reviews: 10
Steve
1. Squat 2 times a week. 3-6 reps with heavy weights or 8-12 reps with lighter weights.
2. Deadlift 1 time a week. 3-8 reps.
3. Barbell Row 1-2 times per week. 6-10 reps.
4. Bench Press 1-3 times per week. 3-12 reps with varying weights.
5. Overhead press 2 times per week. 3-6 reps with heavy weights or 8-12 reps with lighter weights.
6. Lunges 1-2 times per week. 8-12 reps.
7. Farmers walk 1-2 times per week. 30 strides.
reply
1. Squat 2 times a week. 3-6 reps with heavy weights or 8-12 reps with lighter weights.
2. Deadlift 1 time a week. 3-8 reps.
3. Barbell Row 1-2 times per week. 6-10 reps.
4. Bench Press 1-3 times per week. 3-12 reps with varying weights.
5. Overhead press 2 times per week. 3-6 reps with heavy weights or 8-12 reps with lighter weights.
6. Lunges 1-2 times per week. 8-12 reps.
7. Farmers walk 1-2 times per week. 30 strides.
reply
Who
How are Dips not mentioned? It is THE best exercise for huge triceps and it's a /bodyweight/compound exercise.
Back, legs, pecs are fine but every man wants to have big arms for aesthetics!
Do it with additional weight. My triceps exploded since I got a dip bar at home in pandemic. Went to 26kg additonal weight. Just added 1 kg every two-three weeks.
If your focus is on bigger arms start training them first in training; )
reply
How are Dips not mentioned? It is THE best exercise for huge triceps and it's a /bodyweight/compound exercise.
Back, legs, pecs are fine but every man wants to have big arms for aesthetics!
Do it with additional weight. My triceps exploded since I got a dip bar at home in pandemic. Went to 26kg additonal weight. Just added 1 kg every two-three weeks.
If your focus is on bigger arms start training them first in training; )
reply
Dyl
Bruh you're parallel and full squat are too similar. Full squat is ATG. Powerlifters and bodybuilders rarely do full squats because of ego. Usually only people who know and Olympic lifters will you see doing full squats (even though they do high bar.
You're knees are getting in the way of your deadlifts, you are leaning back instead of hinging. The bar should have a straight bar path from up to down, NOT up then back and up.
reply
Bruh you're parallel and full squat are too similar. Full squat is ATG. Powerlifters and bodybuilders rarely do full squats because of ego. Usually only people who know and Olympic lifters will you see doing full squats (even though they do high bar.
You're knees are getting in the way of your deadlifts, you are leaning back instead of hinging. The bar should have a straight bar path from up to down, NOT up then back and up.
reply
syn
I tried doing this since my goal is to increase me strength and mass but oh boy I underestimate this routine and take a toll on me but it did its job and I felt the intensity of this workout.
Even though I got setbacks but I will definitely continue this routine: D thanks for the information sir! I wish you all fellas to achieve your goals using this routine! :)
reply
I tried doing this since my goal is to increase me strength and mass but oh boy I underestimate this routine and take a toll on me but it did its job and I felt the intensity of this workout.
Even though I got setbacks but I will definitely continue this routine: D thanks for the information sir! I wish you all fellas to achieve your goals using this routine! :)
reply
Moin
This is a great video, thanks for sharing your knowledge.
Can I get these in written form that has quantity of weight and number of sets and reps? If so, that will be great.
Also what exercises can be combined in a day?
Thanks again!
reply
This is a great video, thanks for sharing your knowledge.
Can I get these in written form that has quantity of weight and number of sets and reps? If so, that will be great.
Also what exercises can be combined in a day?
Thanks again!
reply
Mulugeta
Thank you man, you make my exercise so much easier. I have been doing a lot and so many Workouts, sometime I can-t even feel I have done nothing. You make it so easy and clear. I wish I saw this video three or four months ago
reply
Thank you man, you make my exercise so much easier. I have been doing a lot and so many Workouts, sometime I can-t even feel I have done nothing. You make it so easy and clear. I wish I saw this video three or four months ago
reply
Adam
Been a gym rat for awhile now and I've never heard of the bench press -up and back- movement before at 6: 20
Can anyone in here who uses this technique give me their thoughts on this? Do you lift lighter? Face drop danger?
reply
Been a gym rat for awhile now and I've never heard of the bench press -up and back- movement before at 6: 20
Can anyone in here who uses this technique give me their thoughts on this? Do you lift lighter? Face drop danger?
reply
artemis
deadlifts are LITERALLY, not practically, but literally the worst exercise to do, serves no practical purpose and has zero benefits for functional movements, you do it just to look good, it helps with nothing
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deadlifts are LITERALLY, not practically, but literally the worst exercise to do, serves no practical purpose and has zero benefits for functional movements, you do it just to look good, it helps with nothing
reply
Royalbloodline
Loved the video because of the break down of each exercise, giving me a explanation as well as the science backed tips and research! Good video spoken like a man crystal clear and easy to understand.
reply
Loved the video because of the break down of each exercise, giving me a explanation as well as the science backed tips and research! Good video spoken like a man crystal clear and easy to understand.
reply
Crystalia
Yes Im focusing in compund movement to get shred then contiue my zumba class as cardio things. instead of so any isolation movement inffuencer doing hahhaha
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Yes Im focusing in compund movement to get shred then contiue my zumba class as cardio things. instead of so any isolation movement inffuencer doing hahhaha
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