The 6 Exercises That Grow Every Muscle (ALL YOU NEED)
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Date: 2025-12-12
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Comments and reviews: 20
johnstevens5722
I honestly didn’t care about the PhD drama, both sides made points, I’m really not that interested. His thesis was poorly done, but the actual content was relevant to the dialectic in the field at the time
However, MI is a, race realist that believes race is the kind of category that acts as a fundamental limitation on human capabilities rather than a general correlation of trends mostly related to group selection bias in breeding pools. This is an indefensible and morally repugnant position. It is not based on any kind of sound science, because correlation doesn’t imply causation, and there aren’t even any kind of plausible mechanisms for such categorization. Essentially it is just plain racial supremacism hiding behind scientific language. That man should be completely ostracized from the fitness community for that. It’s disgusting and repellent
The biological component of race defines trends, not fundamental limitations on human potential
Anyone saying otherwise is lying or willfully ignorant
Race is more sociology than biology
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I honestly didn’t care about the PhD drama, both sides made points, I’m really not that interested. His thesis was poorly done, but the actual content was relevant to the dialectic in the field at the time
However, MI is a, race realist that believes race is the kind of category that acts as a fundamental limitation on human capabilities rather than a general correlation of trends mostly related to group selection bias in breeding pools. This is an indefensible and morally repugnant position. It is not based on any kind of sound science, because correlation doesn’t imply causation, and there aren’t even any kind of plausible mechanisms for such categorization. Essentially it is just plain racial supremacism hiding behind scientific language. That man should be completely ostracized from the fitness community for that. It’s disgusting and repellent
The biological component of race defines trends, not fundamental limitations on human potential
Anyone saying otherwise is lying or willfully ignorant
Race is more sociology than biology
reply
Jevans. fitness
When you stop thinking about exercises and start thinking about basic human movement patterns, you will be stronger, healthier, and build more muscle. (Source: trust me bro)
Every routine needs these 6 at minimum
1. Horizontal press
2. Horizontal pull
3. Overhead press
4. Vertical pull
5. Squat
6. Hinge
Add in some lateral raises, direct arm and calf training, and some abs, and you have all your bases covered. Mr Mikes list is similar, but I don’t think combining a hinge and row is a good idea for most people, and I’m not sure how an upright row cracks the top 6 in any routine. I get that it’s a thought experiment, but I disagree.
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When you stop thinking about exercises and start thinking about basic human movement patterns, you will be stronger, healthier, and build more muscle. (Source: trust me bro)
Every routine needs these 6 at minimum
1. Horizontal press
2. Horizontal pull
3. Overhead press
4. Vertical pull
5. Squat
6. Hinge
Add in some lateral raises, direct arm and calf training, and some abs, and you have all your bases covered. Mr Mikes list is similar, but I don’t think combining a hinge and row is a good idea for most people, and I’m not sure how an upright row cracks the top 6 in any routine. I get that it’s a thought experiment, but I disagree.
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nicomusk
I love the concept of this video. I may have my own ideas about the exercises (pullovers or dips could be considered) but anyone who has lifted for a while has thought about what handful of exercises you could use to condense your workout and hit all body parts. It really makes sense if you are minimalistic or have time constraints. They could be called the bang for your buck exercises. It would be an interesting experiment to compare this method to a more typical exercise selection for 90 days.
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I love the concept of this video. I may have my own ideas about the exercises (pullovers or dips could be considered) but anyone who has lifted for a while has thought about what handful of exercises you could use to condense your workout and hit all body parts. It really makes sense if you are minimalistic or have time constraints. They could be called the bang for your buck exercises. It would be an interesting experiment to compare this method to a more typical exercise selection for 90 days.
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bobdarrick2628
A bunch of comments about Mr Mike and not many mentioning that u gave 2 chest movements (which isn’t necessary when incline press alone is solid) and a separate movement for side delts (even though they’re covered during the push and pull movements) but nothing for calves (which aren’t actually worked much during squats or deadlifts. So u haven’t covered all the muscles if we use the logic that u needed a separate movement for side delts, cos calves need that just as much or more.
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A bunch of comments about Mr Mike and not many mentioning that u gave 2 chest movements (which isn’t necessary when incline press alone is solid) and a separate movement for side delts (even though they’re covered during the push and pull movements) but nothing for calves (which aren’t actually worked much during squats or deadlifts. So u haven’t covered all the muscles if we use the logic that u needed a separate movement for side delts, cos calves need that just as much or more.
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jeremy_ethier
It’s always cool to make workouts more efficient. But I feel like this video should come with a strong disclaimer. These exercises, especially with heavier weight, can put significant strains on shoulders and lumbar spine. Someone who has had issues in these areas, especially if they are over 50, might want to consult with their ortho or PT before attempting them. For example an upright row where you are raising the weights that high are notorious for causing rotator cuff problems.
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It’s always cool to make workouts more efficient. But I feel like this video should come with a strong disclaimer. These exercises, especially with heavier weight, can put significant strains on shoulders and lumbar spine. Someone who has had issues in these areas, especially if they are over 50, might want to consult with their ortho or PT before attempting them. For example an upright row where you are raising the weights that high are notorious for causing rotator cuff problems.
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VentusKey358
The obvious tweak to this is to get rid of the extraneous cambered bar bench press since you already have the incline press, and separate the deadlift row into an RDL and a row. That one change alone makes this immensely better. Still no calves, but I don't really know if I'd remove anything for them. Honestly, if you legitimately want to use this split and not just view this as a thought experiment, just add calf raises. No reason you can't do 7 exercises
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The obvious tweak to this is to get rid of the extraneous cambered bar bench press since you already have the incline press, and separate the deadlift row into an RDL and a row. That one change alone makes this immensely better. Still no calves, but I don't really know if I'd remove anything for them. Honestly, if you legitimately want to use this split and not just view this as a thought experiment, just add calf raises. No reason you can't do 7 exercises
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bobbarker399
An additional change to number 3, that lets you hit your triceps (as well as your chest) pretty hard as well (especially if you don't have the cambered bar): DIPS!
- If you already got a strong base to perform about 6-12 deep dips, then do this exercise! you can overload with additional weights, they work your triceps and chest (when going deep) insanely well.
There is a reason people call this the upper body squat
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An additional change to number 3, that lets you hit your triceps (as well as your chest) pretty hard as well (especially if you don't have the cambered bar): DIPS!
- If you already got a strong base to perform about 6-12 deep dips, then do this exercise! you can overload with additional weights, they work your triceps and chest (when going deep) insanely well.
There is a reason people call this the upper body squat
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maicapes
Ayo that's crazy, you over-dubbed on the video from Dr. Mike to Mr. Mike but you can still see the original if you lip read. I know you probs recorded this ages ago and had some contract to release this, but dubbing the video, making the title 'Mr Mike' and then changing THAT title to what it is now because of the blowback seems like just running from controversy and makes the controversy even more conspicuous
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Ayo that's crazy, you over-dubbed on the video from Dr. Mike to Mr. Mike but you can still see the original if you lip read. I know you probs recorded this ages ago and had some contract to release this, but dubbing the video, making the title 'Mr Mike' and then changing THAT title to what it is now because of the blowback seems like just running from controversy and makes the controversy even more conspicuous
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jeremy_ethier
Just 6 exercises to hit every major muscle group:
- Incline close-grip press (upper chest/triceps)
- Underhand pull-ups (back/biceps)
- Deep-stretch chest press
- Stiff-leg deadlift row
- High-bar squats
- Dumbbell upright rows (delts/traps)
2 full-body days/week:
Day 1: 510 reps
Day 2: 1015 reps
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Just 6 exercises to hit every major muscle group:
- Incline close-grip press (upper chest/triceps)
- Underhand pull-ups (back/biceps)
- Deep-stretch chest press
- Stiff-leg deadlift row
- High-bar squats
- Dumbbell upright rows (delts/traps)
2 full-body days/week:
Day 1: 510 reps
Day 2: 1015 reps
reply
JEKAFISHER
As long as you are more muscular, you are stronger. And if you're leaner, you will also run faster and jump higher.
But you need an IQ of over 160 and to be stronger than Mike Mentzer.
And if you sleep for 72 hours straight before the exercise, I heard you will gain more muscle than if you would have taken steroids.
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As long as you are more muscular, you are stronger. And if you're leaner, you will also run faster and jump higher.
But you need an IQ of over 160 and to be stronger than Mike Mentzer.
And if you sleep for 72 hours straight before the exercise, I heard you will gain more muscle than if you would have taken steroids.
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mcpartridgeboy
the incline bench, sure its true if you use a close grip you target youtr triceps, but imo youdshouldnt want to, it will mean your pecks andshoulders dont grow as much if you are using your triceps to lift! id rather hit triceps at the end of push day than wastyer my incline hitting them
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the incline bench, sure its true if you use a close grip you target youtr triceps, but imo youdshouldnt want to, it will mean your pecks andshoulders dont grow as much if you are using your triceps to lift! id rather hit triceps at the end of push day than wastyer my incline hitting them
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allseriesinone3626
If you’re in your 20s or 30s and think your energy’s fine, it’s not. Do yourself a favor and read book called TestoGenesis Protocol by Angelico. It’s the kind of stuff no doctor or influencer ever talks about. Pure truth about testosterone and how to keep it strong for life.
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If you’re in your 20s or 30s and think your energy’s fine, it’s not. Do yourself a favor and read book called TestoGenesis Protocol by Angelico. It’s the kind of stuff no doctor or influencer ever talks about. Pure truth about testosterone and how to keep it strong for life.
reply
grosnik2
If you’re in your 20s or 30s and think your energy’s fine, it’s not. Do yourself a favor and read book called TestoGenesis Protocol by Angelico. It’s the kind of stuff no doctor or influencer ever talks about. Pure truth about testosterone and how to keep it strong for life.
reply
If you’re in your 20s or 30s and think your energy’s fine, it’s not. Do yourself a favor and read book called TestoGenesis Protocol by Angelico. It’s the kind of stuff no doctor or influencer ever talks about. Pure truth about testosterone and how to keep it strong for life.
reply
m-00-79
It blows my mind how under the radar book called TestoGenesis Protocol by Angelico still is. It’s honestly the most practical thing I’ve read on getting your testosterone and energy back, no fake hacks, no bro science, just straight facts. Unreal how few people know about it.
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It blows my mind how under the radar book called TestoGenesis Protocol by Angelico still is. It’s honestly the most practical thing I’ve read on getting your testosterone and energy back, no fake hacks, no bro science, just straight facts. Unreal how few people know about it.
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NightwishArena
1. ATG Squat
2. Any Bench Press variation (or Pec Deck if you can't)
3. Any bicep curl
4. Any tricep extension
5. Any row
6. Something for the side delts (especially if you can't do BP.
And don't stick to just one exercise, you need to vary.
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1. ATG Squat
2. Any Bench Press variation (or Pec Deck if you can't)
3. Any bicep curl
4. Any tricep extension
5. Any row
6. Something for the side delts (especially if you can't do BP.
And don't stick to just one exercise, you need to vary.
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jeremy_ethier
Ni ut's still not shown that the deep stretch builds more muscle. He seems to be important but not more benefical as full rom. And even tot studies show that tot is not that importand. Which imolies that the deel stretch isometric is not all fthat benefical.
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Ni ut's still not shown that the deep stretch builds more muscle. He seems to be important but not more benefical as full rom. And even tot studies show that tot is not that importand. Which imolies that the deel stretch isometric is not all fthat benefical.
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priit7777
5: 42 maybe just share Mr. Mike's phonenumber or the address of his gym, so if people don't have this they can just get one from Mr. Mike for free Because he's so rich and generous. (he's gym respawns those daily anyway, like he said himself, so it's OK)
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5: 42 maybe just share Mr. Mike's phonenumber or the address of his gym, so if people don't have this they can just get one from Mr. Mike for free Because he's so rich and generous. (he's gym respawns those daily anyway, like he said himself, so it's OK)
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jeremy_ethier
I get the point is to hit as many muscles with just these exercise But how can you effectively hit your hamstrings hard if you row the bar at the end.
My stiff-legged deadlift I do at around 405lbs. My bent over rows are in the 225lbs-275lbs
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I get the point is to hit as many muscles with just these exercise But how can you effectively hit your hamstrings hard if you row the bar at the end.
My stiff-legged deadlift I do at around 405lbs. My bent over rows are in the 225lbs-275lbs
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tomdearie5165
Hey, Guys
I’ve broken my shoulder in impact sports twice, so shoulder pull ups from fullextension are a bit of a problem (and I have no room for a pull up bar in my home. Is there a dumbell exercise that duplicates the effect of the pullup
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Hey, Guys
I’ve broken my shoulder in impact sports twice, so shoulder pull ups from fullextension are a bit of a problem (and I have no room for a pull up bar in my home. Is there a dumbell exercise that duplicates the effect of the pullup
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iDust7
I tend to involve my traps a lot when trying to work on my side delts and that hint of imagining you're trying to get your elbows as close to the ceiling as possible, caused a burn on my side delts that I've probably never felt before! Thank you!
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I tend to involve my traps a lot when trying to work on my side delts and that hint of imagining you're trying to get your elbows as close to the ceiling as possible, caused a burn on my side delts that I've probably never felt before! Thank you!
reply
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