Best Exercises for Strength
Video Overview & Insights
It may seem appealing to make your workout routine more complicated - but does more complicated mean more effective? If you want to get strong, keep it simple. Simple + hard =effective.
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In a previous video, we discussed the three criteria for strength and how to apply those to get strong.
In this video, we discuss the four best strength exercises that fit the three criteria and therefore get us the strongest. These exercises are the squat, deadlift, press and bench press.
The only major muscle groups not getting any attention are your calves and biceps. I'd just throw in some pull-ups (and it's older bro weighted pull-ups) and some form of elevation training like stairs, rucking etc and you've pretty much sorted everything. Do variations just for some fun but that's all that really needs to be done. I'd also throw in some hip flexor stuff while you're doing pull-ups.
✅️ forearms
✅️ biceps (with pullups)
✅️ triceps
✅️ traps
✅️ lats
✅️ spinal erectors
✅️ quads
✅️ hamstrings
✅️ glutes
✅️ chest
✅️ shoulders
✅️ calves (elevation)
The simplest training program that yields the greatest strength return is the most effective.
For an effective strength program--the program that best gets you get strong and accomplish your goals--keep it simple and hard.
Welcome, disc herniation
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This is Barbell Logic, where we believe that health and fitness should be approached with simplicity, logic and reason.
I only do squat deadlift bench press military press bentover row and pull ups and I'm big and strong so it work
We focus on strength, health & longevity. Our goal is to present strength & fitness in a systematic logical progression. This channel aims to be a breath of fresh air in the fitness industry. Our teaching methods and programming for strength are simple, hard and effective.
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100% the Row or pull up should be included
This counter balances the pushing excercises and keeps you strong, injury free and increases the bench press and deadlift
Theres a reason people dont do weighted pull ups
Because theyre bloody hard but bloody effective and now days most peoppe dont do barbell rows, they just bitch out and go for machine rows
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Can you squat and deadlift the same day? Do all 4 3 days a week??
More User Perspectives
Is this a fucken joke 😂? If so very funny.
@JohnRotten-g6tA heavy set dude with lots of alcohol bottles in the background is supposed to be teaching people how to be strong and healthy!
36k idiots.
Why no core?
@drayblesolomonstribulation3045Crazy how I do everything he just mention in 2days through the week for 2months now and gain my strength back and also after doing 2months of 1 meal a day lost 35pounds but gaining it back slowly butand been out gym for a year
@GET_IT_NBLOODWhat happens when you plateau?
@stevenpurchase1010How would you recommend splitting these over the week ?
@ryansheldon3199And how many do you do per week? Like 2 - 3 times? Or everyday?
@elimitchellyearlingI have a spine issue. That's why I can't do back squats. But I perform Barbell hack squats and front squat with lesser weight.
@Jai_Maa_Bharti4-5 day split for 8 weeks.
Lower Workout A
Exercise Sets Reps
Barbell Back Squat 5 8, 6, 5, 3, 2
Trap Bar Deadlift 5 8, 6, 5, 3, 2
Leg Extension 3 15 - 20
Leg Curl 3 15 - 20
Seated Calf Raise 4 20 - 25
Upper Workout A
Exercise Sets Reps
Chest Supported Row 5 8, 6, 5, 3, 2
Bench Press 5 8, 6, 5, 3, 2
Pull Up 4 8 - 12
Seated Cable Row 3 12, 10, 8
Standing Overhead Press 4 12, 12, 10, 8
Lower Workout B
Exercise Sets Reps
Front Squat 5 8, 6, 5, 3, 2
Romanian Deadlift 5 8, 6, 5, 3, 2
Lateral Lunge 3 10 -15
Hyperextension 4 10 - 15
Standing Machine Calf Raise 4 20 - 25
Upper Workout B
Exercise Sets Reps
Overhead Press 5 8, 6, 5, 3, 2
Machine T-Bar 5 8, 6, 5, 3, 2
One Arm Dumbbell Row 4 12, 10, 8, 8
Chin Up 3 8 - 12
Dumbbell Incline Bench Press 4 12, 12, 10, 8
Optional Upper C
Exercise Sets Reps
Close Grip Bench Press 5 8, 6, 5, 3, 2
Overhead Cable Tricep Extension 4 12, 12, 10, 8
EZ Bar Curl 5 8, 6, 5, 5, 5
A1. Incline Dumbbell Curl 2 12
A2. Preacher Dumbbell Curl on Incline Bench 2 12
Lateral Raise 3 10 - 12
Reverse Pec Deck 3 10 -12
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@Pinlapoo231You forgot to mention the explosiveness from snatches and cleans to combine strength with athleticism to move great weight in a bigger range of motion
@MainUkraineNo row?
@SttonkeojSo tru I’ve been doing squats and bench press on my Monday’s and Thursdays and feels like I’m in lava and at my new gym Ive started using the actual squat rack
@Thetuffcunt67Oky noted after 2 months I will comeback, I will try it for two months.
@zarahesari5599You just blew my mind with “most people like to train complicated and easy”. That pretty much sums up what I see in the gym. I’m team hard and simple!
@UAskater6929I actually felt more back pain doing deadlifts and had my best back when i started doing landmine press from the middle of the chest push ' irony
@beatthefluGreat video!!!
@_nancy_pantsWhat about the back? Shouldn't I also be doing rows, lat pulldowns, or pullups?
@NousNoesis225love squats...but my knee doesnt
@joesphfreedom3019Ah keep it simple, heavy, humble and classy got it.
@serenity6036strength training to break through intermediate level is actually very complicated and need dedication to the sport. What you said is only apply for newbie with them noob gain.
@tyopmtCan we do this daily?
@rishithreddygummadi4040Monday my leg day lol
@FitblkmanMrAs a woman who likes to lift, I appreciate this simple and classic advice. What can I do with my squats and deadlifts and other exercises if I cannot go heavier because of my joints, but I want to continue to get stronger and maintain muscle?
@cherriemcburneysquat + weighted pull up + zone 2 + norwegian 4x4 , do that and you live for ever
@GragamelXxX5Every good strength training video is void of the same thing; isolation work. I’ve been doing these four heavy lifts for a while now and am stronger and bigger than I ever have been.
@Drummerboypaul74Im simple and hard
@notruescotsman44The Core 5 (non-negotiables)
1. Barbell Deadlift → pick a body off the ground.
2. Front Squat → stand up while holding load.
3. Overhead Press → stabilize and press upward.
4. Farmer’s Carry (DB) → move with heavy, unstable load.
5. Pull-Ups or Barbell Rows → pulling balance, grip, lats.
Randy Couture did something similar with his training, barbell part of every movement, simple, hard, effective
@robertopretara8945Facts
@bengalitucktuckStupid video
@uniquelybeautifuljourney7261I’m eating cheez its now but I’m thinking squats at the gym would be good.
@Cat_biscuitNow, that's the best piece of training advice I've just Learn. Also, most of my workouts, basically 70-80% are this 4 or their variations. Thanks You.
@CyMaCoXCan we do this daily ?
@smileyguy8348Good stuff right here. Imma try it
@InTheWordWithJonFor me squat, overhead press, bent over row, deadlift, dips, pull ups
@kiddynamite1620Been following reddit's recommended fitness routine and glad to see it's on the right track. It's these 4 plus pull ups and rows. Nice to see more strength focused stuff on YouTube, so much of it is bodybuilding focused, which I have little interest in
@username40000I'm easy and hard
@0vermars520All four in one day or devide into two squat deadlift and the next day push ups and bench press
@Syedzainulabidin790Ease into it don't try to handle to much, eventually you can handle more aggressive workouts.
@JohnLyne-x1sQuestion, why don't you have pullups or dips included? Is it strictly for the most simple compound movements, or would those fit tue bill too?
@HallofaxT-bar or barbell row , pendlay or cheat rows also - one of these will build your back power for all the rest
@seven.8228Good and simple contribution, thank you!
@stefankurzeder1563I am doing exactly this, just with 1 added exercise: lat pulldown with a modified grip, so I activate my biceps as well:
My exact order:
1 Squat
2 Press
3 Deadlift
4 Bench Press
5 Lat Pulldown
I do this exact program twice a week, alternating between lower weights and more reps and less reps, but heavier weights. Beside this I am doing farmers carry up to the 10th floor twice a week.
I am 179cm and 79 kg and starting from 0 I went to a max deadlift of 120kg and squatting 4x 90kg, bench lifting 3x5 60kg within 5 weeks with very noticable changes when looking into the mirror.
Also just want to point out, that everything you said regarding easy-hard-simple-complex applies to software engineering as well :)