21 Exercises YOU NEED In Your Program
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Date: 2022-04-22
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Comments and reviews: 9
Bean
Exercises to include: -
- High bar squats, quads-
-- elevate heels to increase burn (dropset or slow)-
- Lying hamstring curls, hams-
-- squeeze at top for 5 sec every rep-
- Sumo deadlift, glutes, -
--rotate on top of hips-
- seated calve raise, calves-
-- toes in, out, partials at top + bottom, hold stretch-
- Crossbody raise, anterior delt-
-- squeeze-
- Machine side laterals, lateral delt, -
--isolate top middle and bottom of movement, static hold in certain position-
- Lying arnold press rotation, posterior delt-
-- angled bench, rotate in and out, straight sets-
- Giant set, chest-
-- dumbell press => coffin press => chest fly's => pushup, always push until failure-
- Deadlift, back foundation-
-- high rep ranges (20-30) is -where the magic happens--
- Cable pull down, lats-
-- close grip attachment, keep elbows in a fixed position and pull only with lats -
- partial cable press, triceps -
-- double grip rope, partial rep range at top and bottom of ROM. finish with full ROM-
- cable curls, bicep-
-- easy bar, reverse grip => close grip => wide grip => drag curls
reply
Exercises to include: -
- High bar squats, quads-
-- elevate heels to increase burn (dropset or slow)-
- Lying hamstring curls, hams-
-- squeeze at top for 5 sec every rep-
- Sumo deadlift, glutes, -
--rotate on top of hips-
- seated calve raise, calves-
-- toes in, out, partials at top + bottom, hold stretch-
- Crossbody raise, anterior delt-
-- squeeze-
- Machine side laterals, lateral delt, -
--isolate top middle and bottom of movement, static hold in certain position-
- Lying arnold press rotation, posterior delt-
-- angled bench, rotate in and out, straight sets-
- Giant set, chest-
-- dumbell press => coffin press => chest fly's => pushup, always push until failure-
- Deadlift, back foundation-
-- high rep ranges (20-30) is -where the magic happens--
- Cable pull down, lats-
-- close grip attachment, keep elbows in a fixed position and pull only with lats -
- partial cable press, triceps -
-- double grip rope, partial rep range at top and bottom of ROM. finish with full ROM-
- cable curls, bicep-
-- easy bar, reverse grip => close grip => wide grip => drag curls
reply
Blake
Ryan: I have been growing, but I haven't been able to simultaneously lose weight. I plan to do a 2 week caloric deficit to lean up a bit, but last time I did this, I wasn't able to strike a balance between workouts during the week (3-4 volume workouts, because I would not recover very well (even after 3 days depending on the workout intensity) I've tried to tone the intensity down, but I have not found much success. I'm around 210, and I'm hoping to lean up to approach 200 (this would get me near 18% body fat. I worry about losing my gains because I don't execute this right.
reply
Ryan: I have been growing, but I haven't been able to simultaneously lose weight. I plan to do a 2 week caloric deficit to lean up a bit, but last time I did this, I wasn't able to strike a balance between workouts during the week (3-4 volume workouts, because I would not recover very well (even after 3 days depending on the workout intensity) I've tried to tone the intensity down, but I have not found much success. I'm around 210, and I'm hoping to lean up to approach 200 (this would get me near 18% body fat. I worry about losing my gains because I don't execute this right.
reply
Levi
Hey, I-m a 6-2 and my metabolism is insane. My training is very intense, almost to intense. I burn so many calories through crazy workouts, track and high metabolism I can-t eat enough. I-ve tracked macros to see if I-m getting to my 5, 000 caloric surplus but I always seem to fall short or just give up entirely and just eat whatever looks good. I wonder if it would be beneficial to make my workout less intense to decrease calorie burn. Or if you had some good calorie l dense foods that would get me to my calories goals.
reply
Hey, I-m a 6-2 and my metabolism is insane. My training is very intense, almost to intense. I burn so many calories through crazy workouts, track and high metabolism I can-t eat enough. I-ve tracked macros to see if I-m getting to my 5, 000 caloric surplus but I always seem to fall short or just give up entirely and just eat whatever looks good. I wonder if it would be beneficial to make my workout less intense to decrease calorie burn. Or if you had some good calorie l dense foods that would get me to my calories goals.
reply
Bonzo
Ok sir, for your latpulldowns you mentioned keeping you're elbow at this fixed position that you pull the weight with you're lats and not the biceps. Why not, why not biceps, are your biceps just big enough to pass up this unique stimulus that not performed anywhere else. Did you know for a true longhead contraction you need shoulder flection by rasing the elbow. Is it possible your missing out?
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Ok sir, for your latpulldowns you mentioned keeping you're elbow at this fixed position that you pull the weight with you're lats and not the biceps. Why not, why not biceps, are your biceps just big enough to pass up this unique stimulus that not performed anywhere else. Did you know for a true longhead contraction you need shoulder flection by rasing the elbow. Is it possible your missing out?
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sport
Are you talking about athleanX-s Jeff Cavaliere in the intro? Ironic how he sells T-shirt but he doesn-t wear any most of the time! He blocked me on IG after I said he was looking like he looked like he was trying to to squeeze out a giant shit when he was doing an exercise with super light weight, it was only a demo exercise; not like he did 500 pushups unbroken or anything like that.
reply
Are you talking about athleanX-s Jeff Cavaliere in the intro? Ironic how he sells T-shirt but he doesn-t wear any most of the time! He blocked me on IG after I said he was looking like he looked like he was trying to to squeeze out a giant shit when he was doing an exercise with super light weight, it was only a demo exercise; not like he did 500 pushups unbroken or anything like that.
reply
MapleDelta
At this point i'm not even here for the gym advice cause I know it's gona be -take that exercise that makes you want to throw up. then make it worse. and do 100 reps so you hate your life- or something like that. I mean it's fun to see how he can make me want to cancel my gym membership after every workout but the humor? Yeah that's why i'm really here. The roast is real hahaha
reply
At this point i'm not even here for the gym advice cause I know it's gona be -take that exercise that makes you want to throw up. then make it worse. and do 100 reps so you hate your life- or something like that. I mean it's fun to see how he can make me want to cancel my gym membership after every workout but the humor? Yeah that's why i'm really here. The roast is real hahaha
reply
Amaan
1) hack squats (QUADS)
2) lying leg curls (HAMSTRINGS)
3) cable front raises for front delt, lateral raises for side delt, rear delt raises: (SHOULDERS)
4) giant set for chest (presses, close dumbbell press, flyes and pushups): (CHEST)
5) dumbbell pullover with cables or dumbbells: (BACK)
6) rope pushdowns (21s): TRICEPS
7) cable curls: (BICEPS)
reply
1) hack squats (QUADS)
2) lying leg curls (HAMSTRINGS)
3) cable front raises for front delt, lateral raises for side delt, rear delt raises: (SHOULDERS)
4) giant set for chest (presses, close dumbbell press, flyes and pushups): (CHEST)
5) dumbbell pullover with cables or dumbbells: (BACK)
6) rope pushdowns (21s): TRICEPS
7) cable curls: (BICEPS)
reply
Dimitris
Great video but one mistake. Sitted calf raises isolate Soleus muscle and don't have almost no effect on Gastrocnemius because Gastrocnemius is the only one connected to the knee. So if you actually want to have bigger calves you must so standing calf raises. Which works both muscles.
reply
Great video but one mistake. Sitted calf raises isolate Soleus muscle and don't have almost no effect on Gastrocnemius because Gastrocnemius is the only one connected to the knee. So if you actually want to have bigger calves you must so standing calf raises. Which works both muscles.
reply
Isaiah
Your shoulder advice is completely untrue. You seriously just said to NOT do vertical presses. Also, 30 reps for most of these exercises is completely over the top and not taking advantage of the ratio of fast to slow twitch muscle fibres.
reply
Your shoulder advice is completely untrue. You seriously just said to NOT do vertical presses. Also, 30 reps for most of these exercises is completely over the top and not taking advantage of the ratio of fast to slow twitch muscle fibres.
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