The Basic Exercises for strength and muscle

[mmmeijer01]

Good video ,Arnold swore by the basic exercises to built the rough body .Thanks

[0wenSlattery]

That's a regular overhead press, not a military press

[DeejayBeatzzz]

Damn i give my max respect to the guy at 1:40 he is just a fucken beast.

[bigjoe454]

Expert village fag forgot to mention squeezing shoulder blades together.

[Jericho0092]

whats the song at 0:30?

[Dam1en420]

@Jericho0092 sandstorm

[ogrecrf07]

and those bent over rows were dreadful

[ogrecrf07]

i wonder how that kids back feels after doing those military presses

[ScorpionRAP7]

@ogrecrf07 why ? what was wrong ?

[mikemeiis]

anyone know that songs name from when the guy was squatting?

[FanOfRobert]

deadlifting sucks

[cdeavellar1]

left incline press, jerks, snatch's

[jackieorocks]

@ pronation1....I signed in just to thumb down your comment!! You saying these exercises don't build strength tells me you know nothing about proper weight training!

[RAPPATENGO]

very gd

[Elreypachuco]

That's exactly how I squat... squat low or go home motherfuckers!

[darnoc698]

@Elreypachuco it depends if you are doing certain sports a full squat is not always necessary but i do low squats for my maxs

[tunda11]

@Elreypachuco enjoy the "benefits" of maximum torsion on the knee joint, arthritis here we come

[RippinSkullz]

@tunda11

That's a myth actually. Deep squats have been known to fix people's knees.

[Elreypachuco]

@tunda11 Get tehe fuck outta here with your myths you pussy squatting dumbass.

[cole1991]

thats because he probably doesnt do any plyo

[pronation1]

why does plyo add strength?

[hitmandonny]

RE: Pronation 1

Plyometric exercises convert maximal strength built with power exercises into functional strength which is more valuable in athletic pursuits.

[pronation1]

o ok, but I was just wondering what would be considered as power exercises then :D

[hitmandonny]

Power exercises would refer to movements which increase an athletes ability to exert one singular forceful movement...So traditionally one would consider- the squat, deadlift, benchpress and military press

[cole1991]

plyo increases your explosive strength, so for example doing box jumps is a form of plyo, doing squat jumps (barbell on back go down to just above parallel and jump). olympic cleans and snatches are really good too.

[domGster]

Nice vidoe , I like how it shows differant people lifting showing how w8s can be for evry1 :-)

[j00s3f]

darude !

[BarStarzz]

dead lifting is great..barstarzz

[onepluseipi]

Deadlift is power...

[OneSpaceFitness]

Good decription of exercises, it's nice to see someone explaining these exercises properly.

Great Stuff!

[the1091man]

i dont know if its the camera angle but it seems as if your knee is going to far forward, also when i squat i feel pain in the lower back any help...? thxs

[Laxking31]

lessen the weight a little and sit farther back on your heels and make sure your knees dont go over your feet. This puts more of the lift on your hamstring and gluts and your not leaning foward putting pressure on your lower back

[daemonishere]

@the1091man

Lower back problems when squating, sounds like you lean forward too much so that too much preasure is placed on the lower back. Hard to say what the exact cause is without a video of you squating. Perhaps wearing a belt might help or what I often recommend: no idea where you place the bar, but if rests on your neck (or near to it), place it lower so that it rests on the top of your shoulderblades. Goodluck!

[pronation1]

Do you have to stretch after you workout?

[TheJacobJ]

You should stretch before you workout.

[pojo205]

The bench is wrong. You don't want to "arch" your upper back but you want to bring your shoulder blades in, like you're pinching something.

If you really want to put stress on your pecs you bring the bar high enough where your elbows are about to lock but they don't, locking your elbows puts more stress on your triceps and shoulders.

[wayneroney]

that was a horrible squat never go forward with your knees you'll mess em up. always go back.

[pojo205]

what do you mean never go forward?

[TheGrammerNazi]

@wayneroney

.....go BACK with the knees? How the fuck do you do that? You do realize that your knees bend FORWARDS, and pushing them backwards will hyperextend them. You CAN'T go back with your knees, that's just retarded. Do everyone a favor and delete your account.

[wayneroney]

ur a funny man. lets say more like your ass out is that better dumbass.

[TheGrammerNazi]

@wayneroney

Well ass out is the opposite of knees out, so you might wanna get your thoughts straight before you speak next time. And the style I assume you're referring to; knees directly over heels, ass back, pseudo-good-morning; puts a much larger stress on the knee in the form of "shear strain", which is why most "power"lifters wear kneewraps wrapped tight enough to cut off blood supply in a lot of cases. ATG, Olympic, Full, whatever, is the best kind of squat, period.

[iluvfatchx]

why would they want their knees wrapped so tight to cut off blood supply, is that better than no wraps?

[TheGrammerNazi]

@iluvfatchx

No they do that because their is so much pressure on their knees from the way they squat. They wrap them unreasonably tight to create pressure to counteract the stress produced on their knees. Their knees would probably explode without the wraps.

[choisaMARTUR]

hi friend, while i was doing the first workout on this video, i felt i broke my back, i was using 100 lbs, and suddenly my back moved backwards and i heard a crack in a bone, i cant sleep what should i do?and if i got back to training, will i get hurt?thankssssssss

[sSh0cK]

continue to train isn't really smart..if it isn't over after 2 days from when it happened, not even got less, go see a physiotherapist.

[azzaMCrazza]

1:35 - Good cunt

[TrustairXL]

Mark Rippetoe - Starting Strenght!

[Ooji6345]

YOur kne is over your feet

[billysue2]

if youre referring to the squat,the knees have to be in front of the feet in a full squat and it isnt harmful,thats a fallacy.

[GrueJesus]

Finally, some love for the military press.

[Marlboro1337]

wrong. it makes you unstable and puts you in a position that is hramful to your rotator cuffs. benching with an arch will make you more stable and reduce chance of shoulder injury or pec tear.

[yasinpatel12345]

nice little montage vid you got here 5 stars these excersizes build overall body mass and muscle without you are really limiting yourself good vid!!

[ShannonVenasse]

the clean and jerk is better than just a clean cause it involves the press overhead so you could do one exercise the clean & jerk...instead of a clean and then later in your workout the military press!

[nokalite]

expert village is a bunch of noobs.

[unlockthepower]

noob village

[mythrilite]

lol

[MrWillythewhale69]

it all depends on what you want ot get out of your routine. Bench press is not overrated if you're involved in a contact sport like football. Chest strength is essential to any lineman as is back and lower body strength. The bottom line is that you shouldn't give any excessive preference to one muscle group. Yes some muscles are naturally stronger than others, but you need to work all muscles with the same intensity to become a complete package.

[hipoxantha]

1:43 fucking beast!

[Pxicho]

clean done by the girl - you do not mean it really when she is jumping, do you?

[HungAzn]

How crap how much weight is that..

[celconicuzn]

You guys arguing Bench vs. Dips.... This is like arguing Deadlifts vs. Squats, you'd be retarded to not do both if you're serious about building your upper body.

[bigredkid3]

For any and all amateurs the guy at 1:50 is a professional strongman. he uses alot of lower back for his dlift. do not do this if you are not experience with this lift. YOU WILL HURT YOURSELF EVENTUALLY!!!

[andrewishanukaai]

Weighted Dips > Bench Press

[minconsin]

one doesnt replace the other.

[andrewishanukaai]

Bench pressing is all for show for show IMO. I think benching is pointless in all honesty. It has no transfer to anything you'd actually be doing in real life.. weighted dips are better are closed kinetic chain and will hit the vertical pushing muscles way hard and requires more muscles to stabilize you. and would have a better carryover to real life.

[gtrgy888]

bench for definition, dip for strength. that's my 2 cents.

[andrewishanukaai]

definition is all about bodyfat percentage, not weightlifting. bench and dips are both good for strength and mass, but dips are arguably more difficult.

[tedkamble]

and ur arguably a retard, not 1 bodybuilder has ever used dips OVER bench press for any type of strength OR MASS, although its a good ex, nothing beats bench/incline bench for overall muscle building and mass, so shut the fuck up armchair expert

[andrewishanukaai]

"not 1 bodybuilder has ever used dips OVER bench press"

Really? So Vince Gironda and his hundreds of students including Arnold himself and others like Larry Scott never existed? 8-)

Flat bench, incline bench, dips all have their place, I use all three, but weighted chest dips will provide better growth stimulation than a flat bench. Any exercise where you use your limbs to move your body always is better.

[tedkamble]

hmm thats funny, ronnie coleman, jay cutler, dexter jackson, dennis wolf. shawn ray, kevin levrone, DORIAN YATES, gunter schlierkamp, markus ruhl watch any of their dvd's see how often they do DIPS, Jay Cutler did them in one of his 4 or 5 dvd's and that was at end of chest workout with no weights, owned k? thx bai

[andrewishanukaai]

feel free to convince yourself of anything. just because i claim dips > bench doesnt mean bench sucks. lol. and give me some naturals instead of meaty juiceheads.

[yoamofior2]

i agree... i hate to see juice heads claim one exercise it so great. we all know that if you juice anything you do that causes your muscles to exert will create muscle growth at a faster rate.

[DigitalHaze65536]

Those guys all take massive steroids too, moron. Normal people have to train a little differently than them freaks.

There's only about 1 guy on here saying benchs suck, the rest of us are simply pointing out that you should do more than benches to get big, and they are way overated. All you ever here anyone say is, "how much you bench?" They should be asking about your squats, deadlifts, and rows also, they build more mass than benching. (working bigger muscles.)

[1337Grrr]

yeah its like asking mr. Rezazadeh's bench record which is stupid.

[DigitalHaze65536]

So you are saying benching is superior to squats and deadlifts for overall muscle mass? Please..........you guys need to worry about your thighs and back more than your chest. Your chest cannot reach full potential without having a big back too!

Plus, triceps are often what gives out first in benches, and hitting your tri's with grueling work from a few different (dips, skull crushers, STANDING overhead presses, ect.) exercises helps your benches too.

[tedkamble]

so many experts on youtube these days its amazing, i look better and lift more than all of you but yet u still argue, this is why u wont get better cus u think u know it all

[helpcurecatholicism]

1. You have no videos so....no you are not stronger than all of us.

2. Talk to any powerlifter about the impotance of back and leg training/strength

3. Go into a serious powerlifting gym and tell them that the bench is the king of movments and watch your ass get thrown out of that gym and laughed at.

[tedkamble]

dude are u really that stupid? this was an argument about bench vs dips for chest development, u fkin IDIOT, not bench vs ALL EXCERSIZES, plz learn to read before commenting fuck face, thx.

[helpcurecatholicism]

Dont get all butthurt because I misread your statement. Go be an internet bad ass somewhere else.

[rohitf117]

dont know abt Powerlifters and Bodybuilders but Weightlifters hv flat chest .....they dont work on chest muscles ...bcoz it doesnt hepl them

[yoamofior2]

cant compare dips to bench. bench can be performed in many different ways. as a powerlifter i can tell you for a fact that bench press when performed in a powerlift manner requires alot of technique. (timing, proper setup, proper muscle involvment, speed, etc. etc. for musle building you are better off with db press at different angles. dips hit mostly lower chest, tricep, shoulders. bench when done as a power lift does very little for the chest.!!!

[giammira]

But you are...

[quijong]

these guys aint nothin

[ScottMacFie]

Dips and DB Bench can still give you good growth for the chest (if you don't have a spotter for BB Bench). Especially if you use weighted dips.

[R0ckinR0ughley]

this is basic?!

[Warsheeper]

those are the most important compound exercises, best for mass and strengh, but i dont do the powerclean cause i think i will overtrain when doing them

[mike584]

Agreed. And the power clean is not basic at all. A lot of technique is required ot do that correctly and not hurt yourself.

[jami3r00]

yeh i personally avoid the clean as iv never been coached on how to do it. I do 2 sets of exercises alternating 3 times a week.

squat - bench press - deadlift

then squat - military press - barbell row

and then back to the beginning. Build a man out of anyone

[mike584]

holy shit dude that's exactly what I do! How is it working out for you?

[jami3r00]

its working good man, iv only been doing it like 1 month but got to nearly 300lbs on squat and deadlift which is amazing for me. If you eat like a beast, train with those beasty exercises and sleep, you'll end up looking like a beast.

[CelticAndProud]

wow at 1.43 the dude is immense...but his calves are really small. gotta be the most bitchin muscle to build =[

[PTurchan1]

@CelticAndProud

His calves look decent.

[lleacy449]

yer man at 1.56 was jus bending over he wasnt even going down

[mustyballs]

It's imperative to practise these exercises, especially during off season--only way to build mass correctly.

[Soob4ME]

This was a great tutorial. Planning on getting big very soon. Maybe someday I'll be the WORLD'S STRONGEST MAN!!!

[ghorbani]

the girl in this video has good form on her clean

[sp0ckr0cks]

I do all of these exercises as part of my rotation actually. Quite frankly, though, for what I do (shot put), bench press doesn't help much. I still do it, but it doesn't help me much. EXPLOSIVE EXERCISES, FTW!

[Warsheeper]

push your shoulderblades together and tuck your elbows in, and you will get great results

[Elfulano]

welcome to the jungle

XD

[bujji537]

whats the exercise where youre squatting and also doing a reverse curl type thing with a dumbbell?

[shoefer1]

power clean>

[worshipme213]

barbell you mean?

[manofthestreet]

eating a little bit of ice cream after chest/bicep workout and interval training won't make you fat right????? sorry im just looking for reassuring

[ProcyonAlpha]

It can actually help. The sugar will give you an insulin spike, which increases the speed in which your body eats up the protein from your post workout shake/meal.

[ProcyonAlpha]

Don't agree with bench press, i don't feel it's cruicial, yeh it's a compound, but for chest dumbell press and chest dips are far superior.

[jiujitsuboy]

Try bottom position thick bar floor press on a power rack. This is the unbeatable chest exercise

[WinSomeLoseNone0]

Absolutely agree. Two years into dedicated body building suffering from a broken wrist straight bar bench was impossible. Switching to dumbbell press saw immense strength control and endurance increase. Holding 120lb dumbbells over your face makes you focus a hell of a lot more than a bar ever did for me. All ABOUT THE FREE WEIGHTS!

[Putore]

did I miss it in the video or are dips not a basic exercise anymore?

[albinator03]

I wouldn't say the power clean is very basic

[x00p3]

Quote: I wouldn't say the power clean is very basic.

Why would you say that?

[5X5Rocks]

The guy who we see doing the Military press first..green shirt and white cap?? i thought that was pretty awful form. his elbows look like they are behind the bar..take a look elsewhere..perhaps the master himself..mark rippetoe on here instructing on the military/barbell press ..and you can see the elbows should be in front of the bar..take a look.

[LBB988]

you must do the basic but no one like it

[cettuss23]

lolol

[DutchSchultz87]

he didnt have it in him to do a 4th pullup.. coward.. i will definately not be going to his website..

[NidisListenstoShit]

Are you retarded or something? He was just demonstrating the movement. He wasn't showing off how many times he can fucking do the exercise. He also demonstrated the bench press by benching 65 pounds, but we can guess that's not his normal weight. I hope you were being sarcastic (but if you were, you're still retarded).

[Rulrke]

you said it right

[struct]

btw people shuldn't jus go by what they see on youtube iv spotted a few mistakes in there techniques already and i know hardly nothng, for example when ur squatin your feet must be pointing forward because of the joints in your knee, his feet where pointing outwards

[PMcGuffin]

Dude if you think about it his legs are pointed outwards also so in reality his feet were in the right position, unless you are supposed to squat pigeon toed..

[D1aau]

Proper form is for your toes to be pointing slightly outwards. It's not good to have your pointing perfectly straight ahead. If you ask me he's got his feet pointing a little bit too outward, but really not much more than they should be.

[CleverDjembe]

About 30 degrees out according to Rippetoe.

[utuberlol]

man this guy is crazy why bother with 3 reps of unbearable weights if u can get way more effect from lower weights more reps and more sets

[JonathanBloggs]

WRONG. DEAD FUCKING WRONG.

[utuberlol]

why, what do u mean? u'll suffer from weigh less muscle strain, lower ur chance of getting ur muscles fucked and u can get more work done

[elnyka]

There are two types of training, one for sarcoplasmic hyperthrophy (what's mainly for bodybuilding at high reps) and myofibrillar hyperthrophy (strenght/powerlifting training which is mainly done with reps lower than 5.)

Powerlifters train mainly with reps as low as 3 to 1, training their ligaments and central nervous system for handling maximal and near maximal loads.

I suggest you read Westside Barbel protocols (or similar powerlifting/olympic methods) instead of reading Flex magazine.

[struct]

because when your tryin to improve strength and power u use a heavy weight and do say 5 sets of 3 reps, or you can do 3 sets of 5 reps, wen improvin strength and power u just owrk at a heavy weight even if its one rep or 4 or 3, its different to body building

[IRONGC]

Nice vid. Just one correction: that military press is not a military press, it´s a standing barbell press. The military press is done with the feet together, in a "military stance".

[klined]

yea 100 years ago, that was true.

i think as long as you are standing, you can call it a military press

I but sitting in those benches doing shoulder presses to me isn't a military press

[Ruhlii]

Nice vid. Specially that first dude squatting, awesome! Can I find more his vids here?

[RAYDENMORTALKOMBAT]

humans r all weaks

[Cap661]

Why are so many people overextending their back at the top of the Deadlift? It's really a dangerous practice and not necessary. You have to lockout for PL contests, true, but you aren't trying to do a back bridge either.

[AceGfx34]

Nice vid. know i know what i have to train. i got 2 times a week. so i will do this then twice a week

[sanderM]

deadlift only once a week the rest can be done twice.

[SabaZs]

nice vid. gave me some insight and motivation for deadlifting. are there really people who don't know how to pull up though ? :D