How To Get STRONG AF

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  • Published on May 26, 2022
  • SportsSports

Comments • 263

  • Garage Strength
    Garage Strength  4 months ago +19

    Get STRONG AF with our MASS BUILDER PROGRAM 💪💪
    👉 www.garagestrength.com/products/mass-builder-program?YT&Video&MASS&StrongAF

    • Sam Jackson
      Sam Jackson 3 months ago

      Hey man which do you think is better for overall strength incline and decline bench or dead stop bench presses I'm trying to decide in between those two

    • Billy My Homey
      Billy My Homey 4 months ago

      Did it again GS

  • Regent Louis
    Regent Louis 4 months ago +111

    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)

  • Rob Nichol
    Rob Nichol 4 months ago +134

    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.

    • bez imena
      bez imena 2 months ago

      @Shon East i know People who are 200+ punds and can to oap,you dont have to br small to be able to do hard bodyweight skills

    • Shon East
      Shon East 3 months ago +1

      That niqqa probably weights like 130

    • Sweet Pappy Jones
      Sweet Pappy Jones 3 months ago +3

      I honestly have just as much respect for that climbing strength as the weights with big numbers. Was watching a video of someone doing OHP’s just a few minutes ago, crazy striations in the shoulders

    • Eric3Frog
      Eric3Frog 4 months ago +21

      Tell him to watch out for overuse injuries, and tendonitis in particular. Once you have it, it is hell and tough to fix.

  • davethe rave
    davethe rave 4 months ago +68

    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 💪

    • Sam Jackson
      Sam Jackson 3 months ago +1

      Also dead stop bench presses, box squats and pin bar squats and power cleans hang cleans and deadlifts and and rack pulls, I did these and got very strong by doing these but I stopped when I get back to it i will be stronger than ever.💪💯

    • Garage Strength
      Garage Strength  4 months ago +12

      some good exercises as well!

  • aeroO bics
    aeroO bics 4 months ago +31

    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! 👍

  • Vinny LePre
    Vinny LePre 4 months ago +26

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

  • Billy My Homey
    Billy My Homey 4 months ago +8

    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

  • Simon Murray
    Simon Murray 4 months ago +42

    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...

    • Simon Murray
      Simon Murray 4 months ago

      @Benedict Yeong Perhaps depends on ones structure a bit ? If you've got decent shoulders or upper pecs you should be fine. Perhaps use the "crossed arms" method- should help raise your shoulders up a bit. I prefer the std' clean and jerk position personally.

    • J L
      J L 4 months ago

      Maybe your shoulders just aren’t big enough to keep the weight off your chest or you are not supporting the weight enough on your shoulders. But I could be totally wrong. Just throwing out some ideas.

    • J L
      J L 4 months ago +1

      Maybe your shoulders just aren’t big enough to keep the weight off your chest or you are not supporting the weight enough on your shoulders. But I could be totally wrong. Just throwing out some ideas.

    • Benedict Yeong
      Benedict Yeong 4 months ago

      I got a question, whenever I front squat, I can't breathe, its like the bar keeps getting pushed into my neck, is it possible to fix it or do I just gotta deal with it

  • Todd Hynson
    Todd Hynson 4 months ago +4

    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

  • Lane S
    Lane S 4 months ago +15

    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

    • jater 10
      jater 10 3 months ago

      If they want to get a stronger squat or deadlift, its a really good accessory movement.

    • Amfonee Granilla
      Amfonee Granilla 4 months ago

      I do reverse lunges with weight. I use a bench or chair for stability, it helps keep my knee from bashing the floor lol

  • IShowPlug
    IShowPlug 8 days ago

    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 🙌🏽

  • Tatache —
    Tatache — 4 months ago +2

    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!

    • Eric3Frog
      Eric3Frog 4 months ago +2

      Zerchers are amazing for abs, glutes, upper back, and overall hip extension.

  • The Bus
    The Bus 4 months ago +3

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

  • BoopyPoots
    BoopyPoots 4 months ago

    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.

  • Luke Buffington
    Luke Buffington 4 months ago

    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.

  • stevespyder
    stevespyder 4 months ago

    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.

  • Baysidewithk5
    Baysidewithk5 3 months ago

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

  • kmidst_fn
    kmidst_fn 4 months ago +6

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

  • jater 10
    jater 10 3 months ago

    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.

  • Ian Driscoll
    Ian Driscoll 4 months ago +18

    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.

  • Andre Emilsen
    Andre Emilsen 4 months ago

    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🙊)

  • R3d Gh Ok
    R3d Gh Ok 4 months ago +7

    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!

  • zenhemmo
    zenhemmo 4 months ago

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

  • Stephen Michaels
    Stephen Michaels 4 months ago

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

  • Sean Ludt
    Sean Ludt 4 months ago

    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.

  • Justin Ardoin
    Justin Ardoin 3 months ago +1

    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.

  • Eschatola Agapeo
    Eschatola Agapeo 3 months ago +1

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

  • Andres Posada
    Andres Posada 4 months ago

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

  • SantosMMAgym
    SantosMMAgym 4 months ago +5

    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

  • Dosengulasch rrrh
    Dosengulasch rrrh 4 months ago +1

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

  • Khalid Alshahid
    Khalid Alshahid 4 months ago

    Love your training vibe man , nice video

  • Shady Hard
    Shady Hard 3 months ago

    Thanks for the motivation big man

  • Jeff
    Jeff 3 months ago

    I love this guy. Naturally informative and funny

  • Ryan McCormack
    Ryan McCormack 4 months ago

    Videos are getting better and better! Appreciate the content.

  • Anthony Rodriguez
    Anthony Rodriguez 4 months ago

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

  • Anon Mysst
    Anon Mysst 3 months ago

    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. 👌🏼

  • Sanki
    Sanki 4 months ago

    Really love your vibe coach !

  • ripperduck
    ripperduck 4 months ago +2

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

  • Isaías XD
    Isaías XD 4 months ago

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

  • Drew Meyer
    Drew Meyer 4 months ago +1

    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.

  • hamm0155
    hamm0155 4 months ago

    Awesome as always! Also, loved the edits!

  • 4ALL Esports
    4ALL Esports 4 months ago +1

    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?

  • schumann967
    schumann967 4 months ago

    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

  • Hasan C
    Hasan C 4 months ago

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

  • Aldo Aldo
    Aldo Aldo 4 months ago

    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

  • Julius Trenbolonius Caesar

    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.

  • Iago Ribeiro
    Iago Ribeiro 4 months ago +1

    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

  • Trombonebone
    Trombonebone 3 months ago

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

  • Lauro Leal
    Lauro Leal 4 months ago +5

    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?

  • Kali Stix
    Kali Stix 3 months ago

    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

  • Brandon Muse
    Brandon Muse 3 months ago

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

  • WhiskerBiscuit
    WhiskerBiscuit 4 months ago

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

  • Micah Asher
    Micah Asher 4 months ago

    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.

  • Antwan Nicholson
    Antwan Nicholson 4 months ago

    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.

    • Antwan Nicholson
      Antwan Nicholson 3 months ago

      @Edgar Ferrufino, yes.

    • Antwan Nicholson
      Antwan Nicholson 3 months ago

      @Edgar Ferrufino, this week five days, but I flew to a city to run a half marathon tomorrow. So I ran around airports and all to get ready for tomorrow and didn't workout.

    • Edgar Ferrufino
      Edgar Ferrufino 3 months ago +2

      You workout six days a day?

  • Jamoke Anderson
    Jamoke Anderson 4 months ago +3

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

  • Dandeeman26
    Dandeeman26 4 months ago

    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.

  • Baba Kukunbe
    Baba Kukunbe 3 months ago

    Came for strength. Stayed for strength.

  • Stephen Brett
    Stephen Brett 4 months ago +1

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

  • Colin Campbell
    Colin Campbell 3 months ago

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

  • MR Everything
    MR Everything 4 months ago

    great video man also very funny editing keep up

  • Mark Kelderman
    Mark Kelderman 4 months ago +85

    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!!

    • Mark Kelderman
      Mark Kelderman 2 months ago

      @Daniel Johns I prefer good diet

    • Daniel Johns
      Daniel Johns 3 months ago +1

      I mean if you’re strength training, as long as you get enough protein you can have as shitty of a diet as you want and get stronger

    • ryanrobin12
      ryanrobin12 3 months ago

      This is actually not true, ac counter intuitive as it may seem. It’s mostly for aesthetics. Listen to John Danaher who has been asked about this. He has trained the worlds top mma fighters for decades and says he actually notices no differences between fighters performance and strength, based on their diet, which does seem counter intuitive. It surprised me when he said this because I’ve always thought what you said to make the most sense but I guess it isn’t necessarily true

    • FreeAOLcd
      FreeAOLcd 3 months ago +1

      Blah blah blah, do steroids

    • Michael Back
      Michael Back 3 months ago

      They talking about performance not aesthetics

  • bay laçane
    bay laçane 4 months ago

    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

  • Dandeeman26
    Dandeeman26 4 months ago

    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.

  • ThePyroGuy
    ThePyroGuy 4 months ago +1

    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

  • Keyser Soze
    Keyser Soze 3 months ago

    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.

  • Isaiah colville watson
    Isaiah colville watson 4 months ago

    Yup , imma start working on them front squats 😭😵

  • Kidron Reddy
    Kidron Reddy 4 months ago

    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.

  • Pocketsuperman
    Pocketsuperman 3 months ago

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

  • Eddie Shearman
    Eddie Shearman 4 months ago

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

    • Shawn Mann
      Shawn Mann 4 months ago +1

      There are zillions of FS with straps YT videos: The BEST one, is 8 years old by Elliot Hulse of Strength Camp: How to front squat with tight wrists….3 mins long….pure simplicity….Try it. Of, note , your arms CAN BE TOO LONG to easily and comfortably FS properly! Straps can help🤙🏼👌🏽🤙🏼

  • HornedGod
    HornedGod 4 months ago

    The editing here is strong AF.

  • Ben Gaston
    Ben Gaston 4 months ago +2

    Best video yet, class bro

  • MarkPolinar Realm
    MarkPolinar Realm 4 months ago

    You can use dip belt on weighted pull-ups

  • crazylongjumper
    crazylongjumper 4 months ago +3

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

    • Garage Strength
      Garage Strength  4 months ago +1

      thanks for reaching out! check out this video -> thexvid.com/video/enTMcVhe8Ns/video.html

  • My kitchen MY cooking
    My kitchen MY cooking 4 months ago

    Love your videos...

  • rateofspikedevelopment
    rateofspikedevelopment 4 months ago

    Phenomenal channel overall

  • The Professional
    The Professional 4 months ago

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

  • Alan Godshaw
    Alan Godshaw 4 months ago

    This video is a work of art

  • Allidoiswynn93
    Allidoiswynn93 4 months ago +1

    Front squats make you better at everything.

  • Billy Wilkerson
    Billy Wilkerson 4 months ago

    Love your vids

  • Integrated Performance Solutions

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

  • Lovenish Beriwal
    Lovenish Beriwal 4 months ago +1

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

  • Rauno Heiskanen
    Rauno Heiskanen 4 months ago

    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.

  • Patrick Johnson
    Patrick Johnson 3 months ago

    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.

  • 55cleon
    55cleon 3 months ago

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

  • Sam B
    Sam B 4 months ago +1

    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?

  • Łukasz Bartodziejski
    Łukasz Bartodziejski 4 months ago

    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?

  • Ian McArdle
    Ian McArdle 4 months ago

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

  • D J
    D J 4 months ago

    Pull up hard easy depends on your weight.

  • egghausted
    egghausted 4 months ago +1

    This dude is a meme lord.

  • jack dizzle
    jack dizzle 4 months ago

    How often you train abs/core?

  • Rashard G
    Rashard G 4 months ago

    🔥🔥🔥

  • Quan Nguyen
    Quan Nguyen 4 months ago

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

  • Leo
    Leo 4 months ago

    def going to incorporate front squat and single leg squat

  • 55cleon
    55cleon 3 months ago

    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 👊🏿.

  • The Fallen
    The Fallen 3 months ago

    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.

  • Teddyboy X
    Teddyboy X 4 months ago

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

  • Daniel Nguyen
    Daniel Nguyen 4 months ago

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

  • Marty Jannetty
    Marty Jannetty 4 months ago

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

  • SpacebattleshipAlex
    SpacebattleshipAlex 4 months ago

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

  • Noodle_Ra
    Noodle_Ra 4 months ago

    GOOD pullups are hard as hell.