one of our favorite tag lines is simple
hard effective and that's because the
most effective training is simple and
hard now at first those two words might
seem at odd with each other but they're
not the opposite of simple is
complicated and the opposite of hard is
easy what most people want to do when
they go to the gym is a combination of
easy and complicated because
complication is seductive most people
want simple and easy but simple and easy
don't accomplish anything so what most
people often do is complicated and easy
or it's more ambitious Big Brother
complicated and hard which certainly
isn't the most effective way to Train
simple plus hard is the answer you want
to lose fat and get stronger it
certainly isn't complicated but it also
isn't easy it's going to require hard
work but that hard work is actually
pretty simple now in our last video we
talked about the exercises that we
choose to get us strong and we came up
with four basic exercises based on our
three primary criteria our three
criteria being we're gonna pick
exercises that use the most muscle mass
with the most weight and perfect form
for the greatest effective range of
motion and when we do that we end up
with the squat the deadlift
the bench press and the press the squat
is just a simple exercise where we put a
bar on our back and we squat down on the
middle of our foot below parallel with
our hip crease just below the top of our
knee and use hip drive to come back up
the entire body is loaded and here's the
thing it's a simple exercise but it's
definitely the hardest exercise that's
why most people don't want to squat you
walk into a gym on any day of the week
but especially Monday and all the bros
are doing bench press rarely will you
walk in on Monday and see a bunch of
people squatting it's because it's so
hard the body responds to squats in a
way that it won't respond to any other
lift both muscularly
and hormonal e now a deadlift is just
the simple act of picking a heavy loaded
barbell up off the floor we do it with
perfect form with a totally flat
and guess what happens when we do that
our backs get stronger when our backs
get stronger they become less vulnerable
to injury not more vulnerable to injury
we don't have to be worried about
picking weight up with our back the
press or what most people call a
military press where we take the barbell
out of the rack and just press it
overhead is an incredible exercise for
upper body
utilizing the shoulders the rear delts
the rhomboids and the traps and loading
the entire body from the barbell at the
top of our head all the way down through
the bottom of our feet and the
benchpress allows us to move the most
weight possible in an upper body lift so
we love that lift too so even the
exercise that the bros do on Monday is
perfectly fine to get strong we just
want to make sure that we also press and
squat and deadlift as well those four
exercises will get you stronger than
anything you thought possible and for
the life of your lifting career should
make up 90% of everything you do in the
gym