How To Get STRONG AF

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Front Squats 4-5 x 5 (Heavy and Moderate)
Incline Bench 4-6 x 4 (And with fat bars)
Single Leg Squats 6 x 4 (Each side)
Pull-Ups (Variations)
With Deadhang 6 x 4
With weight on Calves 6 x 4
With weight on shins 6 x 4
With weight on knees (tucked)

Watching my nephew who's a climber do one handed pull ups for reps is immense. He's tall and skinny, but the strength in his upper back and arms is unreal.

A very good selection 👌
Other very good exercises are trap bar deadlifts, paused back squats, weighted dips and weighted pull ups/chin ups. I do these and became strong 💪

This video is awesome! Resonates well with me. I've wanted to implement the front squat for some time now but haven't done so. And regarding pull ups I think you're absolutely right. Used to do a lot of pull ups before and I haven't done them for quite a long time now and felt my bench gotten weaker or at least not as strong as it used to be. Very useful info. Thanks! 👍

I literally have 3 of these 4 exercises programmed for my lift today, love it😂

Thank you for the hiit energy you’re showing in this video. I like a good speed workout. This was the perfect reminder to move a little faster once or twice a week. Nailed it

Love the front squat- and for me, feels more natural than the back squat.
My ego can handle the 20-30% reduction in weight on the bar lol...

I’ve worked up to a 315 front squat for 3 reps no belt, and wide grip weighted pullups with 70lbs 3 reps. Its funny since I stopped doing bodybuilding types exercises I got smaller, but got much stronger. I float around 185-190 lbs

Crazy when I have my friends workout with me and I introduce them to the Bulgarian split squats how bad they are at balancing. I have them start with no weight usually so they can get the feel for it, also using dumbbells to prevent the chance of injury with a barbell… definitely credit that movement with athleticism

I’ve been watching you videos ever since the end of wrestling season and taking you advice and workouts my maxs have exploded tremendously deadlift went up by 120 pounds since wrestling szn bench clean and squats are blowing up as well. Appreciate you 🙌🏽

I did some zercher squats during a year and a half, it is also freaking good for quads and core strength. Now as I am more and more into weightlifting I'm slowly transitioning to front squats, but all these are very good fro strength!

I love my weighted pull ups. I’m also trying to do a one arm pull up, but I currently barely move myself

Hey Dane I was wondering how I could focus on a lot of compound movements like these in one program. I'm not sure how long my workouts should be and how many compound movements I can do in one workout. I'm also not so sure how many times I should workout a week.

Just started a new program that is more athletic focused and includes all of these (as well as a lot of lunge variations and rotational stuff). Amazing how much they are blowing me up after training almost exclusively the big 4 for a year.

Had double hernia 12 years ago, got the mesh operation but I limit myself to seated leg press, single leg raises, calf raises, box jumps and squatting just with my son on my back. I wear a lumber belt for protection. Any other suggestions for building leg strength for a pentathlete? both throws and regular.

I love this channel giving athletes a clear knowledge on what to do to be the best they can be

I've been plateauing so hard man, I will definitely try incorporating this stuff.

Really good selection. Regarding the single leg (or Bulgarian) split squats, those really help not just deadlifts but squats.
You are right with focusing on strict pullups. Strict pullups have transfer even to kipping, while it can not be said the other way around. CrossFit coaches need to teach strict pullups to newbies at their gym before thinking of kipping.

I have a love/hate relationship with all these exercises but yes, they make you strong as f*ck. I always get a good chuckle when coaches/athletes use mental gymnastics in regards to not programming a front squat or single leg squat… yeah, they are difficult. That’s kind of the point of training.

Thanks for great pointers 🤘
Gues I will start doing half my squats as frontsquats then 🤪
I do not have a fatbar, but I do have fatgrips to put around the normal bar....will try that (carefully at first to make sure they don't slide off🙊)

I would also add Barbell Rows, Barbell Sumo-Deadlifts, Trap-Bar Deadlifts, and Barbell Overhead Presses! And some grip work, rotator cuff strengthening, and lots of core stability and balance movements.
And Trap Bar Farmer's Walks!
And you'll be fuc*in' golden!

Replace the incline bench press with the push press. Also, using gymnastic rings for chin-ups/pull-ups is awesome and ensures longevity.

Love this vid, Coach! Gotta hit them front squats 💪🏼

Good video! Front squat 100%! I agree with most what Dane suggests as far as all the exercises and frequency however I must disagree with the speed (with exception of the pull ups section, He was right on point). I'm not a certified coach, just have a decades and ton of experience, and have trained in all different forms of fitness (Crossfit, Functional, Strongman, Bodybuilding, etc) From that experience I will say that every time, speed leads to bad form and soon after, injury. Slow controlled movements (2-4 sec count reps with pause and each stop) for each rep using the 5x5 or 5/3/2/1/1 and 1.5-2min rest between sets. That with proper form using the exercises Dane suggests WILL get you strong AF just like he says. Add'l point, you also must slowly increase weight by 5-10% a week with a de-load week every 4 weeks or so. For your speed and power, instead of fast reps employ a mix of snatches, thrusters, cleans, burpees, and devil presses through out the week. Again, that's just my experience and no disrespect to Dane but only mean to compliment his information.

I like to trap a big dumbbell under my knee and lock it with the other leg kind of like a triangle choke for weighted pull ups. The bigger the DB, the easier it is to lock it. Just gotta be careful not to "bounce" in the eccentric phase of the exercise so you don't fuck your back up. Nice and controlled on the way up and down. Removes all kips as a bonus.

I do air front squats n I have increased my strength 💪 1000%

Some extra fire in this one. Thanks big Dane🔥💪🏾🏐

pullups are my favorite exercise after deadlifts! they keep me humble because I'm 270 and small guys kick my ass on the bar lol

Legit you are the first TheXvidr I have seen to talk about these exercises. Very good video, keep up the good work👍

Love your training vibe man , nice video

Thanks for the motivation big man

I love this guy. Naturally informative and funny

Videos are getting better and better! Appreciate the content.

Love the video brotha. I follow John Welbournes program in Train Heroic and this shit is programmed weekly. Absolutely agree!

I just subbed. I watched 3 vids. The first one was about debunking the liver king. Then, I watched you eat eaw meat while fighting covid. And now im going to get strong AF bro! Keep up that content and being so informative. 👌🏼

Really love your vibe coach !

I can't do back squats because of spine issues. But I can do front squats and they made me far stronger...

Love you man , you really have the touch ✨🤟🏻

I’d throw deadlifts and dips in there too, regardless still a great video. Also most likely you’ll need to be in a caloric surplus, I’ve never seen lean shredded and strong af.

Awesome as always! Also, loved the edits!

Haha, I remember watching your stuff 5-6 years ago and in my utter ignorance think to myself "this is nonsense", and now I'm here, older, wiser, stronger, nodding along with everything you say hahaha
Did you train at westside brother at any point?

Love the video was wondering if you had a straight forward pullup video to work to my first pullup mabe with marks to progress from one to another till you axually grt a pull up thanks for the tips and you pullups looked intense

How do you balance front and back squats? I usually back squat 3 days a week

Is funny how all of this exercise you were talking about I do them and love them 😂. Like when I want to skip a workout day on a specific body part I do what's in this videi

When I trained squats everyday, everything else I did felt godlike and anything beyond gym felt toned down as it does not matter as much.

what kind of training splits you recommend for athletes? im thinking in implement sprinting and olympic lifting in my training this year but dont know where to put the lifts? leg days only? upper lower, full body, any other u like the most? to optimize recovery and performance

With the front squat, you feel it in your obliques the next day!

Assuming you have the mobility and balance to do pistol squats with the weights in a front rack position do you think they are better, worse or the same as the variation shown in the video?

I’m pretty strong at lifting my weight one hand pull-ups handstand push-ups can jump pretty high but I tried front squat and realize I’m weak af lol soon as my knees bend passed half way .. weak lol but this makes sense I started yesterday

I like when you are demonstrating you really are doing it feeling and no fake weights. Great Video

Great information! The audio/editing gave me a chuckle and earned you a subscriber

Maybe the front squat eliminates that good morning back posture. I never understood the emphasis on incline bench while using an arch because you end up in the exact same position as flat bench.

Maaaan, this video is proof that I really need to incorporate pull-ups into my life. I workout six days a day. I have a strong back. I just need to get after it. I will tomorrow.

I like front squatting, passing out when i go super heavy is what sucks.

Hay Coach absolutely right. Always appreciate your honesty. Here's something to think about. You've done a vegan cookbook looks awesome, done cookbook 1 and 2 also awesome. What about a penny pincher cookbook? Maybe, maybe not but would be fun to see if you did.

Came for strength. Stayed for strength.

Front squats, incline bench, single leg squat, and pull-ups.

Excellent video!! - you mentioned your biceps tear. Did you have it surgically repaired?

great video man also very funny editing keep up

No matter how hard you train, if your diet is poor you probably won't make any significant progress. You can't outtrain a bad diet and I can't emphasize this enough. If you struggle to create a good diet plan for yourself, there are many apps/sites that will do the job and are probably a lot cheaper than hiring a personal trainer. Next Level Diet and Profgains are my top picks (used them personally), but I believe there are many more!!

Hello sir! Any advise pls for a meniscus injury? Like do u know any one who suffered from it and went back to lifting weights after tge rehab period? Great vid as usual

Is it bad if I like to do incline with dumbbells? Love pull-ups I do lots of them. The other two I literally wanted to cry but they make sense.

Does split singel leg squats are murder, every singel time I do them its like fighting a demon but its worth it huge benefits huge

Try paused-at-the-bottom (high bar) squats. I call them “stand-ups.” Back squats emphasize more muscles than front squats, especially the back muscles. “Nah” on the bodybuilder front squat grip.

Yup , imma start working on them front squats 😭😵

This guy made my day with the EMOTIONAL DAMAGE insert .lmao...There is truth to the fat bar forearm development.
Whilst training in the martial arts in the late 90s ,i imported Bruce lees books .I recall reading about forearm development by using a fat bar .The gains are out of this world.

I do pull ups between sets every time I hit the jim.

As a way of holding the front squat would you advise placing figure of 8 straps over the bar and holding them ?

The editing here is strong AF.

Best video yet, class bro

You can use dip belt on weighted pull-ups

Coach can you make a new expolisive lower body workout for sprinters

Love your videos...

Phenomenal channel overall

The fact that he's wearing a Jedi Mind Tricks T-shirt automatically makes him awesome! Long live Vinnie Paz!!!

This video is a work of art

Front squats make you better at everything.

Love your vids

I primarily front squat and have done so for years. I’m still pathetically weak hahaha

Thanks Dane now I am gonna get strong as fu**.

4:39, worsen the grip, do heavy loads with speed, nice way to get injured, followed up by a nice bro-science explanation why to do something stupid. "Higher motor unit recruitment" :D.

It's very simple, though to the degree of how strong, it depends... Priotise mobility and coordination before ever touching a weight, then prioritise compound movements frequently. It is important that you train near to failure and progressively overload with weight, keeping the rep ranges between 10-15. Getting really strong requires tonnes of patience, because its not going to come fast. Nail your diet and prioritise rest.

Yo! I Follow Your Channel Because You EXCELLENT Taste In Music. The Jedi Mind Tricks And J-DILLA T-Shirts Said It All!!

Dane, please talk about Anderson squat, and Zercher w a fat bar. I use a Roogue yoke for Anderson squats. Built in safety. Can I do split squats with a yoke?

What is your opinion on bottom up front squats? Are they really better in terms of strength engangement since stretch reflex from the starting positon in regular FS is ruled out?

Turn your safety bar around for front squats. Way better than cross grip

Pull up hard easy depends on your weight.

This dude is a meme lord.

How often you train abs/core?

🔥🔥🔥

Where could I get a roller pad for single leg squats?

def going to incorporate front squat and single leg squat

I Front Squatted (Glutes To Achilles) 410lbs For A Double At QUADS GYM In CALUMET CITY, IL With The Legendary Ed Coan Watching And I Didn't Think I Was Strong After Ed Said "You're Almost Next Level".
No Wraps, No TRT, No Other "Gear". However, I've Squatted 3 Times Per Week Since 8th Grade (1988).
I'm Gifted With Great Hip Mobility And All Around Flexibility Without Stretching As Often As My Dad Made Me Do As A Kid👌🏿!
Your Methodology Is Spot On In My Opinion Sir 👊🏿.

a tutorial on how to get stronger without the use of weights of any sort, just from using your own body even if it takes much longer, now that would be great.
like mimicing the different ways, push ups, situps, planking, side planking and other stuff. by mimicing i mean, without actual weights you mimic the motion of benchpressing and the use of dumbells to get stronger.
i do that and it takes a long time but u can gain from that.

Hi! This is a very useful video! Thanks. Where are you from? I'm asking because you said opa ( ωπα) at the front squat

Rest period between sets? Or are we going full alpha mode here?

Weight on the quads while doing pull ups always makes me feel like HannibalForKing

Are fat gripz an acceptable substitution for a fat bar? I would think yes…

GOOD pullups are hard as hell.