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The ONLY 10 Exercises You Need To Build Muscle — Transcript

by Troy Sutton · 2,674 words · 376 segments · language en · Watch on YouTube

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0:00If I told you you could train your
0:01entire body with just 10 exercises,
0:04would you believe me? Because most
0:05people massively overcomplicate train.
0:07They think they need barbell bench
0:09press, huge barbell squats, one rep max
0:12deadlifts, and 30 other exercises every
0:14week that they constantly need to change
0:16because, "Oh, your body might get
0:18bored." And it's like, "Okay, quick, let
0:19me change the program." No, you don't.
0:21These exercises can be great, but
0:22they're not mandatory for building
0:24muscle. So, if my goal was to build the
0:25most lean, aesthetic physique that's
0:27going to help with my longevity, well,
0:29then I have a completely different plan
0:30for you. So, if I could only do 10
0:31exercises for the rest of my life, or I
0:33had to build a killer full body training
0:35session, then here are the exercises. Of
0:37course, we're going to cover your chest,
0:39your back, your biceps, your triceps,
0:41your shoulders, your quads, your
0:42hamstrings, your calves, and everything
0:44all around. Let's get into it. Exercise
0:46number one. Let's start off with the
0:47chest. We're going to start off with an
0:48incline chest press. If I could choose
0:50one pressing movement for the rest of my
0:52life, it would probably be this. Now, of
0:54course, you can do this with dumbbells,
0:55or of course, you can do this with an
0:57actual stationary machine. A slight
0:59incline places more emphasis on the
1:01upper chest, which is incredibly
1:02important for building that full chest
1:04appearance. You want to keep your
1:05incline somewhere around 50 to 30° if
1:07you're using an adjustable bench. You
1:09want to control the weight down. You
1:10want to tuck your elbows 40° from your
1:11obliques. You want to focus on getting a
1:13good stretch and a converging press up
1:15to control the weight and a big squeeze
1:17at the top. But, if you do plan to use
1:19the machinery, you need to look for in a
1:20machine that helps you press all not
1:22straight out. All. The reason being is
1:24because your chest fibers will directly
1:26be hit in which your arm path is moving.
1:28So, all if you just do this above your
1:30head, you can see your upper chest is
1:32being contracted. You do this across
1:33your body, you can get your mid chest.
1:35Or, you do this slightly lower, you may
1:37feel it in your mid to lower fibers.
1:39Now, I don't want to overcomplicate the
1:40sets and the reps, but since this is
1:42your first chest exercise, we should
1:44take care of the warm-up. So, we're
1:45going to do four total sets. We're going
1:47to do two warm-up sets and two failure
1:49sets. Failure set stands for 100% max
1:52failure, meaning you're going to keep
1:54going until you physically cannot do no
1:56more. Rep ranges, we've already spoken
1:58about this in previous videos, anywhere
2:00between six and 15 reps you will build
2:02muscle. So, don't be too stressed about
2:04it. As long as you are reaching muscle
2:06mechanical failure. Exercise number two
2:08is going to be a cable chest fly. Now,
2:10we've already got our pressing movement.
2:12Now, I want to move on to something that
2:13we're bringing our upper arms across the
2:15body. And cables are a brilliant way to
2:16do that because they allow you to keep
2:18tension on your chest the whole way
2:19throughout the exercise. You want to set
2:21the cables to be just above head height.
2:23You want to get two isolated attachments
2:25like a D-handle. Take a big step out,
2:27transfer the weight into the front leg,
2:28and get yourself a split stance for
2:30stability. And you want to focus on
2:31driving those hands across your body,
2:33but make sure you're actually focusing
2:35on driving your elbows together, too, so
2:37you get a full completed rep. Then you
2:39can allow a slight bend in the elbow to
2:40allow your elbows to drag back and get
2:42that full opening of the chest. But,
2:44you've two different options. If you
2:45don't have a dual cable like this, you
2:47may see a machine like this. Now, this
2:49machine could be labeled as a reverse
2:51pec fly, a pec fly, a rear delt fly.
2:54There's so many different names for it.
2:55But, ultimately, once the hands travel
2:57across the body in a mid-range position,
2:59you're going to hit those mid to lower
3:01fibers of the chest. This one, since
3:02it's our second chest exercise, we only
3:04need three total sets. One warm-up and
3:07two main failure sets.
3:09So sorry for interrupting the video. I
3:10know you're probably enjoying the
3:11information, but just a quick one. I
3:12just got informed that only 15% of you
3:14guys are subscribed to the channel that
3:16are watching this video. And that's a
3:17bit mind-blowing to me. Did you know I
3:18post these types of videos every second
3:21day? So, simply just click out of the
3:22video, subscribe to the channel just
3:24like these amazing people around the
3:26video. I really appreciate all your
3:28support. Let me know where you're
3:29watching from in the comments after the
3:30video. And that being said, I'm sorry
3:32for interrupting. Let's get back to it.
3:33So, now that the chest is completely
3:35annihilated, it's time to move on to the
3:36second biggest muscle group, which is
3:38going to be your back. And my first
3:39choice is always going to be pull-ups.
3:42If you can do bodyweight pull-ups,
3:43brilliant. If you can't, you can use an
3:45assisted pull-up machine, or banded
3:47pull-ups are also fine. Now, pull-ups
3:49are going to be fantastic for developing
3:51your lats, which is a huge part of
3:53creating that wide V-taper back. You
3:55don't want to use some ridiculous wide
3:56grip. Use a comfortable grip, something
3:58slightly wider than shoulder width
3:59apart. You want to get a good stretch at
4:01the bottom and make sure that you're
4:02performing the movement in its full
4:03range of motion. Bring that chin to the
4:05bar and let your arms fully extend on
4:07the way down. First back exercise means
4:09two warm-up sets, but also on top of
4:11that, two failure sets, so four total
4:13sets. And this one we are going to use a
4:15rep range of amrap. You're probably
4:17thinking, "What?" It stands for as much
4:18reps as possible. So, don't let me try
4:20and control your burnout point. If you
4:22can do 30, you do 30. If you can do
4:24four, do four. But every single week you
4:26want to try and get more and more to a
4:27point where you're doing 159,000
4:30like the trojanette. Moving on to back
4:32exercise number two. We're going to do a
4:34chest supported row machine. Now, our
4:36main job here with this final exercise
4:38is we need to grow thickness. And I
4:40would always go towards the chest
4:41supported row. Of course, you can do
4:42this on a machine, you can do it with
4:44dumbbells, any type of T-bar setup,
4:46whatever your gym has. But the reason
4:48why I love chest supported rows is
4:49stability. Your chest is supported, so
4:51you're not wasting energy trying to
4:53stabilize your lower back. You can focus
4:55on training your upper back, your
4:56rhomboids, your traps, your rear delts,
4:58and your lats all in the one movement.
5:00The main goal here is pulling your
5:01elbows back as far as you can while
5:03keeping your elbows 40° from your
5:05obliques. You want to really control the
5:06negative down as slow as possible, but
5:08make sure you don't throw your entire
5:10body into every single rep. Second back
5:12exercise, so we only need three sets,
5:14one warm-up, two failure sets. Now,
5:16we're moving on to our shoulders, which
5:17I'm always going to pick the cable
5:19lateral raise. If you want to look
5:20wider, you need to build your side
5:22delts. It's one of those muscles that
5:23can completely change how your physique
5:25looks. And personally, I prefer cables
5:27over dumbbells. See, with dumbbells,
5:29there's very little resistance at the
5:30bottom of the movement. With cables, you
5:32can maintain resistance throughout the
5:34entire range of motion. Keep the weight
5:35controlled. You want to raise your arm
5:37out to the side, keep a slight bend in
5:38your elbows, but you want to make sure
5:40that you don't shrug with your
5:41shoulders. Don't turn it into a full
5:43body swing, just use a weight that you
5:45can actually control. Now, since you've
5:46just done pressing movements and pulling
5:48movements, arguably, you don't really
5:50need a shoulder warm-up. If your
5:52shoulders aren't feeling the warmest,
5:53you can do four sets, but I'm here to
5:55tell you that three sets is probably
5:56fine. One warm-up sets two failure sets.
5:59Now, let's move on to my favorite thing
6:00to talk about, the biceps. My first
6:02choice is always going to be the
6:03preacher curl. And one thing that you
6:04have to understand is that your bicep
6:06has two heads, the short head and the
6:07long head. Now, with the preacher curl,
6:09your arm sits in front of your body. So,
6:10of course, you are going to bias your
6:12short head. And it's an incredibly
6:13stable movement. Your arm is locked
6:15against the pad, making it so much
6:17harder to cheat. Lower the weight under
6:18control. You don't want to bounce at the
6:20bottom, and then curl it back up. Now,
6:22any of you OGs know that I constantly
6:24tell you that your biceps are worked on
6:25secondary muscle groups with your back
6:27exercises. So, technically, from all
6:29your pull movements for your back, like
6:31your pull-ups and your rows, your biceps
6:33are already warm. So, we're going to
6:34jump into three sets, one warm-up set,
6:36and two failure sets. Now, if I did have
6:38more than 10 exercises, here is where I
6:40would add in a second bicep exercise,
6:42maybe a super set where you're going to
6:44do preacher curls, and then you're going
6:46to do incline bicep curls. Now, with
6:48your elbow behind your body, you're
6:49going to hit the long head of your
6:51bicep. So, do I get the pass from you
6:53guys? Can I use maybe this one exercise
6:56as maybe a super set, so technically two
6:58exercises combined into one? Will you
7:00guys let me away with it? Cuz if so,
7:01that's exactly what I'm going to tell
7:02you guys to do. Now, on to the next most
7:04important thing, the triceps. Remember,
7:06the triceps will make up the majority of
7:08your upper arm. So, if you want bigger
7:10arms, well, you can't ignore your
7:11triceps. And my most favorite choice
7:13would be an overhead triceps extension.
7:15When your arms are overhead, the long
7:17head of the triceps is placed in a
7:18lengthened position. So, you want to
7:19obviously get a good stretch behind your
7:21head, but most importantly, you want to
7:23flare your elbows out and actually pull
7:25the rope apart. Like, your hands want to
7:27be pulling apart. I see so many people
7:29making the mistake of this. Like, what
7:30what is this? You want to actually be
7:32pulling it out wide. For this, again,
7:34your triceps are worked the secondary
7:35muscle groups to your push movements, so
7:37you only need three sets, one warm-up,
7:38and two failure sets. Simple. Now, we're
7:40moving on to the legs, the part that
7:41nobody likes. We're going to go on to
7:43the hack squat. Now, if you love barbell
7:45squats, cool. But, if your goal is
7:47hypertrophy, I'm perfectly happy using
7:49hack squat. It's stable, it's easy to
7:51progressive overload, and you can
7:53absolutely destroy your quads without
7:54worrying as much about balance and
7:56technique limiting the exercise. You
7:58want to control yourself down, get good
8:00depth so you can get to a comfortable
8:01range you can manage, then you want to
8:02drive back up. This is your first quad
8:04exercise, so you're going to need four
8:06sets, two warm-up sets, two failure
8:08sets. If your gym doesn't have a hack
8:09squat, you can just simply use a leg
8:12press. Now, we're going to move on to
8:13your hamstrings. And me personally, I'm
8:15always going to use the Romanian
8:17deadlift. Grab yourself a dumbbell, and
8:18if you want a little quick hack, bring
8:20yourself over to a wall. You want to
8:22keep your back straight, a slight bend
8:24in your knees, and you want to almost
8:25imagine rolling the dumbbells down your
8:27quads, down to your shin, and
8:30lengthening your hamstrings. Quick cue
8:32is pushing your bum to the wall to
8:34ensure that you're fully lengthening the
8:36hamstrings and contracting them on the
8:38way back up. Quick tip, don't go too far
8:40down because that's when it becomes a
8:42lower back movement. Since this is your
8:43first hamstring exercise also, we want
8:45to do four sets, two warm-up sets, two
8:47failure sets. And now finally, onto the
8:50holy grail, the calf press. So, we're
8:51going to come over to the leg press
8:53machine. We're just going to sit our
8:54feet on the bottom part of the press.
8:57You simply just want to stand up on your
8:58tippy toes, let them lengthen back down,
9:00and all the weight is going to be on the
9:01calf muscle, and shoot it back up and
9:03almost just stand on your tippy toes and
9:05kind of imagine that way. Now, for this,
9:06I would recommend four sets, two
9:08warm-ups, two main sets as always. Now,
9:10that is your entire body except one
9:12thing, your abs. And I mean, there's no
9:14way that you can fit all ab exercises
9:16into those 10. The reason why I didn't
9:18incorporate them is because if I had to
9:19pick my 10 most important exercises,
9:22that's what I would do. Reason why I
9:23wouldn't pick core is because if the
9:25goal is to have an aesthetic physique,
9:26everybody has ab muscles, so developing
9:29bigger ab muscles is not necessarily
9:31going to make you look more leaner, if
9:33that if you will. But, also another
9:34reason why it motivated me to not add
9:36abs into those 10 exercises, well it's
9:38because your core is engaged doing every
9:40single one of these movements. Every
9:42single one of them, your core is going
9:43to be engaged. So, if we're talking
9:45about the most amount of work, your core
9:47was worked in every single one of these
9:48movements. But of course, if I did have
9:4912 exercises today, I would have done a
9:52cable crunch movement. So, in case any
9:53of you guys want to add it in, you would
9:54bring your cable machine down to about
9:56head height while you're on your knees.
9:58In this one, I would not focus at all
10:00about keeping a nice posture. The goal
10:02is to round the spine and to pull your
10:04head almost just between your knees and
10:06get that full abs contraction. Now, who
10:08on earth would actually program these?
10:10Well, it would be someone that can only
10:12do full body exercises. So, if you can
10:14only do full body workouts on a Monday,
10:16Wednesday, and a Friday, I would use
10:18these 10 exercises. Or maybe you just
10:20wanted to know the best 10 exercises in
10:22my opinion, so that you can structure
10:23your remaining training days. So, maybe
10:25you take 10 exercises, you divide it by
10:28five working days, and you take two of
10:30these movements as your main statures
10:32into every single workout. And after
10:34these two main stature movements, you
10:35can move on to more isolation movements.
10:37Maybe that's what you want to do. Or
10:39maybe you were just curious what my
10:40favorite 10 exercises were. If so, I'm
10:42not mad at you for giving me some watch
10:44time and allowing me to explain my
10:46workout list. But I've got a lot more
10:47videos that I feel like you'll be able
10:48to take a lot more benefit from. So,
10:50don't be afraid to subscribe to the
10:51channel so you never miss out on more
10:52content like this, or give this one a
10:54watch. I think you'll like this one.
10:55That being said, I'll see you all in the
10:57next one.

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