---
title: '9 Bodyparts, 19 Exercises, Maximum Gains'
source: 'https://youtube.com/watch?v=eYdaAb77oSI'
video_id: 'eYdaAb77oSI'
date: 2026-08-01
duration_sec: 626
---

# 9 Bodyparts, 19 Exercises, Maximum Gains

> Source: [9 Bodyparts, 19 Exercises, Maximum Gains](https://youtube.com/watch?v=eYdaAb77oSI)

## Summary

This video provides a comprehensive guide to bodybuilding, breaking down the essential movement patterns for each major muscle group. The presenter emphasizes the importance of targeting specific muscle heads and using a combination of compound and isolation exercises to maximize gains, while also debunking common myths and offering practical tips for both gym and home workouts.

### Key Points

- **Introduction to Movement Patterns** [00:03] — The video stresses the need to understand specific movement patterns for each muscle group rather than just doing random exercises. This ensures no gains are missed and keeps training simple and effective.
- **Biceps Training Split** [00:16] — Biceps training is split into three parts: a main heavy curl (like barbell curl), a brachialis/brachioradialis focused curl (like hammer curl), and an optional peak-focused exercise (like preacher curl). This split significantly improves biceps growth.
- **Triceps: Focus on Two Heads** [02:44] — Triceps have three heads, but only the lateral and long heads are worth training directly. The medial head is tiny and hard to isolate. Lateral head is targeted with pushdowns, long head with overhead extensions.
- **Back: Vertical and Horizontal Pulls** [04:07] — For a big back, include both vertical pulls (pull-ups, lat pulldowns) for width and horizontal rows (barbell rows, seal rows) for thickness. Grip variations can shift emphasis.
- **Chest: Three Exercise Types** [04:57] — Chest training requires a horizontal press (flat bench, push-ups), an incline press (incline bench, decline push-ups), and an isolation movement (flyes, pec deck). Lower chest doesn't need specific targeting; flat presses hit it sufficiently.
- **Shoulders: Prioritize Rear and Side Delts** [06:29] — Rear delts are often neglected but crucial for side profile. Front delts get enough work from pressing, so isolation is unnecessary. Side delts are key for the 3D look and should be trained with lateral raises.
- **Abs: One Serious Exercise** [08:03] — Instead of quick ab routines, focus on one weighted ab exercise (cable crunch, hanging leg raise, weighted sit-ups) and progressively overload it. This is the key to building visible abs.
- **Lower Body: Quads and Hamstrings** [08:42] — Quads need one isolation (leg extension, Bulgarian split squat) and one compound (squat, leg press). Hamstrings need one isolation (hamstring curl, Nordic curl) and one compound (Romanian deadlift, hip thrust).
- **Calves: One Exercise is Enough** [09:36] — Any calf raise variation (seated, standing, leg press) is sufficient. Choose the one that feels best and progressively overload.

### Conclusion

The video provides a clear, structured approach to training all major muscle groups, emphasizing the importance of specific movement patterns and progressive overload. By following this guide, viewers can create a balanced and effective workout routine for maximum gains.

## Transcript

result, maximum gains. So, let me explain how this works because if you want to succeed on your bodybuilding journey, you absolutely need to know movement patterns that you need to target. It should not be like, "Hey, I'm
training chest today." and just do bench press and call it a day. You should know the exact A, B, and C. That way, you don't miss out on any gains, you don't get overwhelmed, and you keep it as simple and as understandable as
teach you in this video. The complete layout that will make sure that you got tips that you should apply to each exercise. So, even though this video is focused more on beginner lifters, I hope you will be able to take something away
from it either way. Let's start by me showing you the special sauce for biceps might look like you are just training the biceps as that one unit. But, biceps training is way more complex than that, and once you uncover it, you will see an
insane difference. I personally split biceps training into three different parts. This layout helped me personally to improve my biceps by an insane amount because the biceps has always been my worst body part. But, after implementing
this new way of going about it, the growth has been incredible. So, first of should think about this exercise as the bench press for the biceps, meaning that exercise, and you try to keep it relatively heavy. For this purpose, the
best exercise is definitely the barbell curl, which allows you to load the most way. The only issue with this exercise is that some people might experience some wrist pain. In that case, you can grab the easy bar instead. That should
solve the issue. And if you are just working out at home with dumbbells, the classic dumbbell curl will work pretty well as the main bicep curl, too. Once exercise for the brachialis and brachioradialis, which, don't worry,
that is still biceps. To super simplify it, the brachialis is basically in the middle of your biceps, and when you train it, it expands to the sides, which makes your biceps look so much bulkier and thicker. And the brachioradialis is
not a part of your biceps, it plays a big role in your arms actually appearing massive. Because if you get it big enough, it can create this big snail, To target the brachialis and brachioradialis, either use the hammer
curl or any type of curl with your palms facing down. And lastly, you want an exercise to focus on the peak of your biceps. For this purpose, you can use the preacher curl or the concentration curl, but treat this more as an addition
that is not a must-do. The only part that is a must-do is the main curl in combination with the brachialis and brachioradialis focused curl. Now that we went over the biceps, it's only fair that we take a look at the triceps now.
First, let's get the elephant out of the room. Triceps means three, but only two training directly. Those two are the lateral head and the long head. The third one is the medial head, which you can find right here. And as you can see,
it's super tiny, and it's very difficult, if not impossible, to isolate just that small muscle. So, for 99% of people, this is not worth training at all. And we'll be focusing on just the before-mentioned lateral and long head.
Those are the difference makers. To isolate the lateral head, go with the find comfortable. And if you don't have access to a pulley machine, diamond push-ups are pretty good as well. Now for the long head, which unfortunately a
ton of people skip because they might not even be aware of its existence. But the long head makes such a big difference, it's incredible. You know, if you're trying to build big arms and you only focus on the biceps, you are
Just look how big of a difference it makes when the long head is small versus target the long head, you need some type of overhead extension, which could be dumbbell overhead extension, or the cable overhead extension. Any of these
exercises will take you to greatness. Now, let's take a look at the back. But, beginner bundle, which comes with a training, nutrition, and a cardio plan. category that will take your physique to greatness. Check it out by clicking the
first link below. All right, to get the biggest back possible, you need to do two types of exercises. Vertical, which are all the pull-up like exercises, and horizontal, which are all the rowing exercises. Combination of those two
you are getting both width and thickness. So, the vertical exercise can be any type of pull-up or lat pull-down. And the type of grip you use really things. And if you don't have access to
machine, you can go with the dumbbell pullover instead. And as I said before, for the horizontal exercise, any row is fair game. So, you can go with the barbell row, Meadows row, or quite literally any other exercise that has
row in its name. There really is a ton of variations you can choose from. So, go with your favorite one. For example, my favorite variation of all time is the seal row. So, go ahead and find the one you feel like works the best for you.
Now, let's take a look at the chest, which has three types of exercises you don't miss any of them, because even if you are not working out in a fully equipped gym, you can always find a way. You need a horizontal press, an incline
exercise. The horizontal press is basically any type of flat press. So, it can be a flat barbell bench or a flat dumbbell bench or even your regular push-ups. Then the incline press, which is basically the same story. You can go
with an incline barbell bench press, incline dumbbell bench press, or decline push-ups. And lastly, the isolation. Here, you can choose from either a cable or the dumbbell fly or go with a machine like the pec deck. Each one type of
those exercises has a crucial function, so that you can target your entire chest and achieve the best gains possible. But, some of you are probably wondering, "What about the lower chest?" And I hear you, but some parts of your body like
before mentioned medial head don't really need to be specifically targeted. Remember this, if you think that your lower chest looks terrible, it's not probably because your entire chest sucks. Just doing the regular flat bench
press will hit your lower chest a good amount, especially if you are arching a of the press into a little bit more of a decline press. So, going out of your way to do a decline press is a waste of time for majority of people. This time could
be spent on doing your regular flat and incline press, which will give your chest much more bang for your buck. Now, let's move on to the shoulders, which to target. And this is where a lot of people fumble the ball. So, let me show
you exactly what to do. You need to hit the front delts, rear delts, and the side delts. Let's start with the rear delts, which a ton of people neglect, but that is a massive mistake for multiple reasons. The biggest one is
that when someone looks at you from the side and you have non-existent rear out at all. So, to fix that, try exercises like the rear delt fly, Trust me, you don't want to skip the rear delts, which couldn't be said about
the front delts, which you should absolutely skip. To be exact, I mean the front delt isolation. And let me tell you why. The front delts get worked so much by all the pressing exercises you already have in your routine. The bench
overhead press, all of them hit your front delts a lot. And then going out of your way to add even more front delt isolation like the dumbbell front raise for example is just not a good idea because the front delts are already
pressing. Plus, when it's combined with the fact that most people neglect the imbalance, which will lead to the classic gorilla posture. So, just making your routine in either the barbell or the dumbbell variation is more than
enough to build your front delts. Plus, the overhead press is the main building block that will make sure that your shoulders get super big over time. So, area of the shoulders that is responsible for creating that 3D look is
definitely focus on training them. To achieve that 3D goodness, you need to have some variation of the lateral raise in your routine. Doesn't matter if it's variation. Just make sure that you are doing it because that's exactly how you
are going to get all those compliments. Now, let's talk about the abs because about how to actually build them even though it's brutally simple. You basically only need one ab exercise that you treat seriously with the same
importance as the bench press, for example. All those 5-minute ab routines are a complete waste of time. You only need that one ab exercise that will finally get you to your goal. Best exercises for this purpose are the cable
you don't have access to either of those, weighted sit-ups will do. On any of these exercises, you should focus all your attention to adding more and more weight and simply getting better over time. That's what actually builds abs,
that will never get you anywhere. Now, let's focus on the lower body. First, let's start with the quads. Here, it's super simple. You only need two types of exercises, one isolation and one compound lift. For isolation, the best
if you don't have access to that machine, you can try the Bulgarian split squat instead. For the compound lift, the choice is pretty simple, squats. But regular squat, something like the leg press or the hack squat can be a good
substitution. Now, for the hamstrings. Here, the story is pretty similar. You also need just two exercises, one isolation and one compound. For the isolation, the best option for sure is the hamstring curl. And if you don't
the Nordic hamstring curl. And for the compound, you need to do some type of hinge exercise like the Romanian deadlift or the hip thrust. And if you are a fan, then this is the place where you can also put the regular deadlift.
And as a cherry on top, let's quickly go over the calves. Here you need just one exercise, and that is any type of calf raise. And when I say any type, I really mean it. You can choose from so many variations, it's incredible. You can go
for the classic seated calf raise, or just find an elevated surface and do it raises on the Smith machine, and even the leg press. Simply choose the you feel like works the best for you. And now you know exactly every single
type of exercise you need to include in your routine to get maximum gains. beginner bundle by clicking the first link below. Thanks for watching. I hope you found this video useful. Good luck improving your training plan, and I will
If you like this video, then you will surely like this one, too.