The video discusses the seven most effective exercises for building mass, which account for 80% of gains. These exercises are:
1. Squats: Works the lower body muscles, including glutes, quads, hamstrings, and calves. Recommended to be done 2 times a week with a full range of motion.
2. Deadlifts: A total body mass builder that trains the posterior chain, including hamstrings, glutes, spinal erectors, lats, and traps. Recommended to be done 1 time a week in the 3-8 rep range.
3. Barbell Rows: Trains the entire back, including lats and traps. Recommended to be done 1-2 times a week in the 6-10 rep range.
4. Bench Press: Correlated with chest size and activates pec fibers. Recommended to be done 1-3 times a week in various rep ranges.
5. Overhead Press: Best all-around exercise for building massive shoulders, also works the upper chest, triceps, and increases bench press strength. Recommended to be done 2 times a week, alternating between heavier and lighter load days.
6. Lunges: Trains the body unilaterally, preventing muscle imbalances between legs. Recommended to be done 1-2 times a week in the 8-12 rep range.
7. Farmer's Walk: Works the forearms, traps, and core. Recommended to be done 1-2 times a week for 25-50 yards or 15 strides one way and 15 strides back.
Additionally, bonus exercises are recommended for the biceps and mid delts, including barbell or dumbbell curls and lateral raises.
Here are the key facts extracted from the text:
1. 80% of muscle gains come from seven basic compound movements.
2. The seven exercises are: Squat, Deadlift, Barbell Row, Bench Press, Overhead Press, Lunges, and Farmer's Walk.
3. A 2019 study found that full range of motion squats result in greater increases in strength and performance.
4. A study from the Journal of Strength and Conditioning Research found that full range of motion results in more muscle and strength gains than partial range of motion.
5. A 2014 study showed that chest size and bench press are strongly correlated.
6. Research shows that the bench press is one of the best exercises for activating pec fibers.
7. The standing dumbbell overhead press does the best job at activating all three heads of the deltoids.
8. Lunges may lead to higher quadriceps activation than barbell back squats.
9. The farmer's walk hits the forearms, traps, and core.
10. The seven compound movements can give the most bang for your buck and increase both strength and hypertrophy.
11. Rows and pull-ups are meant to activate the back, not the biceps.
12. Overhead pressing movements do activate the mid-delts to a degree, but they will still need some additional stimulus.