The ONLY 7 Exercises You Need for Mass

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.









  1. Trap Bois on March 7, 2023 at 9:05 am

    Well if you’re my favorite influencer then obviously mimicking you isn’t ideal. I’m just kidding but if papa Greg gives you a thumbs up then I guess I can implement the same exercises.

  2. foiabun1 on March 7, 2023 at 9:09 am

    Everything only 1 set?

  3. Bradley Mcglynn on March 7, 2023 at 9:09 am

    Pull ups ?!?

  4. JR Michel on March 7, 2023 at 9:11 am

    What do you say to people who have knee problem and can only do half squat? Forego squats all-together?

  5. Ibary Abaq on March 7, 2023 at 9:13 am

    My dad taught me most of these principles back in the day based oldtimer weightlifting book (Bradley J. Steiner). This is not news, but things have gotten so watered down and gimmicky that the review is necessary.

  6. Rumi on March 7, 2023 at 9:16 am

    Some tips: Your body gets used to every routine so depending on how hard you train, change your workout every month so you get variety and different stresses. Change stimulates new growth by progressive increases in weights or changes in intensity. knocking 5 mins off your workout time is a load increase as less rest means harder sets as you go forward. Too many people do workouts for 2 hours (labourers workout) that could be done in an hour (athletes workout). If you take an hour drop to 45 min and feel the difference. The other thing I see all the time are partial movements. If the bar doesn’t touch your chest when benching what are you doing? Just the lock out? Triceps and not much pec and front delt. Compound exercises as shown are the way to go but change/variety, good form and intensity are crucial. Dont sweat the diet, just eat meat, eggs, veges, cereals, fruit in quantities that suit ‘your hunger’. You grow when your body rests and recuperates…allow for rest.

  7. xntp 5w4 ꪜ on March 7, 2023 at 9:16 am

  8. 99ch on March 7, 2023 at 9:18 am

    im really stoked now. i just began training with weights a couple weeks ago and put some exercises together i found most useful. i do exactly all these 7 exercises. this video assured me doing stuff right. thanks a lot!!!

  9. Hpv Speedmachine on March 7, 2023 at 9:18 am

    This video is the Occam Razor applied to the gym !!!

  10. Yiannis Lunatic on March 7, 2023 at 9:19 am

    Great Job!
    Συγχαρητήρια, ξεκάθαρος και κατανοητός!

  11. Oyeah884 on March 7, 2023 at 9:19 am

    I’ll give this a go and get back to you in 6 months. How many sets and reps do you recommend?

  12. Isra Alvarez on March 7, 2023 at 9:22 am

    Cheers for the vid brothers. Question…how long should I lay off back squats and deads after a minor back injury? I wouldn’t even call it an injury, more of a pain in my low lower back when I ascend and especially after racking the weight.

  13. Chuchu Yeshitla on March 7, 2023 at 9:22 am

    keep it up

  14. Junior Martinez on March 7, 2023 at 9:23 am

    How many minutes should I do for each exercise or how many times of each exercise should I do? I don’t know what a rep is. Help me understand

  15. the mysterious -_- on March 7, 2023 at 9:24 am

    Vers helpful video…. billions of thanx…. GOD BLESS DE

  16. Eduardo Mendiola on March 7, 2023 at 9:26 am

    How do we put these in a week of work out😢? Like how many work outs do we do a day?

  17. M T on March 7, 2023 at 9:26 am

    Dude even the little clips that had nothing to do with what you were saying had little tips I needed to remember 🤣💪🏾😁 thanks. Been over a decade since I trained in a gym and getting back into it I realize what I have forgotten! It’s the little things you learn and adapt over time. Looking forward to my journey again 💪🏾😎👊🏾

  18. Tubbycard on March 7, 2023 at 9:26 am

    With these rep suggestions, is it just one set per recommended session?

  19. Castle Crush Hunter on March 7, 2023 at 9:28 am

    What days should I do which workouts?
    I assume it should be split, right?

  20. John McKeron on March 7, 2023 at 9:28 am

    Excellent video very helpful for allover fitness

  21. Jorge Ortega on March 7, 2023 at 9:29 am

    Good routine ,thank you for sharing! Greetings 🙂 🤝

  22. kaushik kar on March 7, 2023 at 9:31 am

    He always makes the blue guy perform all wrong excercise and does the right ones himself 🤣🤣

  23. P.J. on March 7, 2023 at 9:32 am

    I do most of these as a medium weight finisher routine almost daily. Adding this in has definitely caused a jump in growth & overall strength.

  24. ericwaynelol on March 7, 2023 at 9:33 am

    Every single exercise in this video was performed wrong. I’ve no words. Good research tho… But bro your form/technique is awful

  25. Danny Dinh on March 7, 2023 at 9:33 am

    Fuck muscles after watching this, I just want those pants for my body where did you get those?

  26. Asheron on March 7, 2023 at 9:33 am

    When you arch yor back like that during the banch press, its going to eventually make your posture akin to that of a duck, or a lightning bold. You’ll have the posture of the t-rex. Your ass will stick out all weird and you chest muscles pull your shoulders foward and it looks like shit. If you have to come off the bench, youre doing too much.

  27. Elías - on March 7, 2023 at 9:37 am

    Thanks for the info. Currently I only can workout with dumbells (lighters and heaviers) so I am going to give it a try until I got a barbell

  28. Make A Change Through Social Media on March 7, 2023 at 9:38 am

    Most exercises you’re jerking the weight not controlling it.

  29. Phoenix Alpha on March 7, 2023 at 9:38 am

    To the point.

  30. Appendix Vermiformis on March 7, 2023 at 9:39 am

    >makes 7 best exercises for mass list
    >skips vertical pull and lateral raise / upright row
    >puts in farmers walk
    This is the ignorant nature of mainstream fitness right here.

  31. Jay Vee on March 7, 2023 at 9:40 am

    Farking Kool

  32. Ricardo Castillo on March 7, 2023 at 9:42 am

    This video was awesome because it validated exactly what I’m already doing.

  33. Anthony Pierce on March 7, 2023 at 9:43 am

    I don’t agree with doing underhand grip in anything…it will mess up your wrist ….

  34. Sachin Persaud on March 7, 2023 at 9:45 am

    How many sets of each exercise should we be doing?

  35. Inwestor Profesor on March 7, 2023 at 9:45 am

    I’ll add pullups

  36. Devin on March 7, 2023 at 9:46 am

    There was a time I was 300 lbs at 5’6. I’m now 170. I lift weights so I’m not sore the next day when I have to lift something. For the past 10 years I often just do these lifts.

  37. Mihai Anton on March 7, 2023 at 9:46 am

    The "bro guy" never fails to make me laugh. The fact that the serious guy is spitting facts while the "bro guy" is goofy af is so fricking funny.

  38. Tbunny on March 7, 2023 at 9:48 am

    I’d say lunges are the best lower body exercise that hit each muscle more evenly than squats.

  39. Andy Wu on March 7, 2023 at 9:49 am

    Farmer’s walk>pullup?????

  40. Sea Slob on March 7, 2023 at 9:49 am

    solid advise

  41. David Hatton on March 7, 2023 at 9:49 am

    Great video.
    I’m going to be doing these all as part of my compound day

  42. Bob Strauss on March 7, 2023 at 9:51 am

    you should not do "bulgarian split squats …bad on knees and useless Just stick to squat, bench, deadlift, closegrip , chins , and rows

  43. Mr. Boxing Moves on March 7, 2023 at 9:52 am

    did this guy actually say the bench press is not dangerous at higher rep ranges 😳😱😱😱🙄🙄🙄🙄

  44. kayd on March 7, 2023 at 9:53 am

    I’m 41 years old and been training since 14. Bodybuilding, triathlon, fell running, boxing bla bla bla and to this day I still use these 7 whilst on a bulk and trying to add mass or just add strength for any sport. People have absolutely over complicated everything. Obviously isolation is also important especially for Bodybuilding but big compound lifts will always win the day 🙂

  45. JC B on March 7, 2023 at 9:54 am

    Ahh….. I say pullups before farmers walk. At least add them in.

  46. Ok Ok on March 7, 2023 at 9:56 am

    Nice content….Imran from India

  47. krillansavillan on March 7, 2023 at 9:58 am

    Alright those full squats look exactly like parallel squats.

  48. Mark Inglese on March 7, 2023 at 10:02 am

    Thank you for your video. It’s really excellent as I now have a starting point. Cheers, mate.

  49. A K on March 7, 2023 at 10:03 am

    The video has all of the body exercises but not any abs exercises???

  50. Shivam Jha on March 7, 2023 at 10:03 am

    Great vid! I advice to watch this in 1.25x