The ONLY 7 Exercises You Need for Mass

With so many different muscles to hit, choosing the right exercise can get a bit confusing. If you look around your gym, it’s very clear that most trainees are winging it.

The truth is 80% of your gains will come from 7 basic compound movements. If you’re not including these 7 exercises into your training – or at least some variation of them – you’re leaving a lot of gains on the table.

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REFERENCES

[trentotts]

NOTES WITH TIMESTAMPS:
⭐️ Squat (0:46)
2/wk, low(3-6) & high(8-12reps)
⭐️ Deadlift (2:13)
1/wk in the 3-8 rep-range
⭐️ Barbell Row (3:23)
15-30°, 1-2/wk, 6-10 rep-range
⭐️ Bench Press (5:24)
1-3/wk, vary rep-ranges(3 to 12)
⭐️ Overhead Press (6:44)
2/wk, low(3-6) & high(8-12)
⭐️ Lunges (8:04)
1-2/wk, 8-12reps
⭐️ Farmer's Walk (9:04)
1-2/wk, 30 strides, use glutes and scapula
⭐️ Bonus - Biceps & Deltoids (10:14)
Biceps: Barbell or Dumbbell Curls, use incline to emphasize the long-head.
Mid-Delts: Lateral Raises (cables for better tension)

[samuelskeist]

1. Squat
2. Deadlift
3. Barbell row
4. Benchpress
5. Overhead press
6. Lunges
7. Farmer's walk

[rovarisluiz]

Farmers walk AKA putting the weights back in place as everyone should.

[patrckhh]

Once you know this, you become increasingly frustrated when most modern gyms are packed with isolation machines and just a tiny free weight section in the corner.

[sossbeatz]

1. Squat 0:46
2. Deadlift 2:13
3. Barbell Row 3:23
4. Bench Press 5:24
5. Overhead Press 6:42
6. Lunges 8:04
7. Farmer Walks 9:04
8. Bonus (Biceps & Mid Delts) 10:14

[stockzy]

Don;t forget the best exercise of all : Calorie surplus + several years of consistency

[aramer]

1. 0:49 SQUAT
2. 2:15 DEADLIFT
3. 3:25 BARBELL ROW
4. 5:25 BENCH PRESS
5. 6:45 OVERHEAD PRESS
6. 8:05 LUNGES
7. 9:05 FARMER'S WALK

[TheWiiWonder]

Here are some calisthenic alternatives to the exercises mentioned:
1. Squats are about the same
2. Deadlift = Pull up (For back activation)
3. Barbell row = Bodyweight row/Inverted row
4. Bench Press = Pushup
5. Overhead press = Pike pushup
6. Lunges are about the same
7. Farmers walk = Dead hang

I do almost entirely callisthenics and these alternatives have helped me gain strength and hypertrophy. One of the main gripes with callisthenics is that it gets too easy over time, however these exercises have advanced progressions that can allow them to be harder. For example, pushups can become pseudo planche pushups, or diamond pushups, and squats can become jump squats or pistol squats. Along with this, you could also simply add weight by using a weight vest or even a backpack.

[godofsparta]

2 squat/week 1:23
1 deadlift/week 2:39
1/2 Barebell/week 4:52
1/3 benchpress/week 5:55
2 overheadpress/week 7:20
1/2 lunges/week 8:45
2 farmer's walk/week 10:10

[MelkMan]

The Farmer's walk, a.k.a. training for helping mom carry the groceries.

[ytano]

Horizontal push: Bench Press
Horizontal pull: One kind of Row
Vertikal push: Overhead Press
Vertikal pull: Pull Up <- is missing

[D_Creations_UK]

As a complete beginner. I had a work friend of 10 years in training coach me for my first 6 weeks. 80% of my routine is in this video. the only thing I added myself was the lunges but will now drop reps on dead lifts from 10 8 6 4 to just 8 6 4 and up weight around 10% and see how it goes.. very informative video. Confirms my friend knew what he was doing, or did he just watch this video lol :) great upload Thank You,

[indigao]

Very good content
I personally would call it 6 essential drills:
1. Squat and variations (Split squat, Lunge walk, Forward Lung, Backward lunge, One leg squat, Pistol Squat, Box squat, Belt squat, Hex bar squat, Zercher Squat)
2. Hip hinge movement (Deadlift, Sumo deadlift, RDL, Straight legs deadlift, Hip thrust)
3. Forward press (Push-up weighted with rings or parallelets, Barbell bench - incline, decline, horizontal, Dumbbell press, Dips)
4. Backward row (Inverted row bar or rings, Bent over row - barbell, dumbbell, kettlebell, seated row)
5. Upward press (Ketlebell press, Barbell press, Dumbbells press, Handstand push-up with bars or rings)
6. Downward pull (Pull-ups, Chin-ups, with 2 hands, Archer and one hand)

As a bonus (and not only) I would add some super compound drills: snatch (barbell, kettlebell), C&J (barbell, kettlebell, Muscle-ups (rings), Sled push and pull, Farmer's walk, Atlas stones with heavy dead balls

[Underdog_Basketball]

Valmont Puren
1 year ago (edited)
1. Squat (0:47)
2. Deadlift (2:13)
3. Barbell row (3:23)
4. Bench press (5:26)
5. Overhead press (6:43)
6. Lunges (8:04)
7. Farmer's walk (9:04)
Bonus : exercices for biceps and mid delts (10:14)

[jakehands]

My gyms security tazered me when doing the farmers walk out of the building.

[tprime]

This is LITERALLY the ONLY lifting tutorial you need if you are starting out.

[CharleRv]

i really love this channel, no cheezy intros, no bullshiting and no marketing shit that tries to sell you some garbage...keep it up! 💪🏾

[alexisbyrd]

I'm a beginner in weight lifting, and I appreciate this video SO MUCH. Thank u.

[steveshort]

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.

[thephantomterence]

Probably one of the best educational videos on training I’ve seen. Period

Straight to the point no nonsense paralysis of the analysis explanations