Pewdiepie can get you JACKED with only dumbbells.
Summary
TLDRThis video script discusses PewDiePie's simple yet effective home workout routine using minimal equipment, emphasizing foundational muscle-building principles over fancy gym machines. It critiques and suggests improvements to his routine, including exercise alternatives and tips for progression. The script also offers advice on affordable home gym setups and the importance of challenging workouts for muscle growth, concluding with a call to action for viewers to subscribe for more fitness guidance.
Takeaways
- 💪 **PewDiePie's Simple Gym Setup**: Achieved significant muscle gains with a basic bench and IKEA weight blocks.
- 🏋️♂️ **Foundational Training Principles**: Emphasized the importance of proper exercise selection, training intensity, and program structure over fancy gym equipment.
- 🥩 **High Protein Diet**: Highlighted the role of a high protein diet in muscle growth, especially beneficial for those who are skinny or skinny fat.
- 📅 **Weekly Workout Routine**: Outlined PewDiePie's workout regimen, including push, pull, leg days, and rest days.
- 🔄 **Rest Day Importance**: Stressed the necessity of rest days for muscle recovery and growth, countering the misconception that more training is always better.
- 📈 **Muscle Growth Principles**: Discussed key principles for muscle growth that apply universally, not just to home gyms.
- 🔄 **Routine Modifications**: Suggested improvements to PewDiePie's routine, such as replacing tricep kickbacks with overhead extensions or skull crushers.
- 🏠 **Home Gym Equipment**: Provided suggestions for affordable home gym equipment, including an adjustable weight bench and power blocks.
- 🎒 **Alternative Weights**: Recommended using backpacks filled with heavy items as an alternative to dumbbells for bodyweight exercises.
- 📊 **Progress Tracking**: Encouraged tracking progress by increasing weight or reps in each session to continuously challenge the muscles.
Q & A
What was the initial equipment PewDiePie used for his home gym?
-PewDiePie initially used a bench and Ikea blocks for his home gym setup.
What are the key principles to muscle building mentioned in the script?
-The key principles to muscle building mentioned are having a good exercise selection, training hard enough, and following the right program.
What is the importance of rest days in a workout routine according to the script?
-Rest days are emphasized as important because that's where muscle growth actually occurs, contrary to the common notion that more workouts are always better.
What are the exercises included in PewDiePie's Monday push workout routine?
-The exercises included are flat bench presses, incline bench presses, overhead presses, tricep kickbacks, and lateral raises.
Why are tricep kickbacks considered a problem in the script?
-Tricep kickbacks are considered a problem because they are awkward to perform, don't effectively challenge the tricep at the bottom of the movement, and can lead to using momentum or cheating.
What are the suggested alternatives to tricep kickbacks in the script?
-The suggested alternatives are standing overhead extensions or skull crushers.
What changes are recommended for PewDiePie's pull workout routine?
-It is recommended to swap out regular rows with some type of pull-up or alternative vertical pulling exercise to address the lack of vertical pulling in the routine.
What are some alternative exercises suggested for the leg day routine?
-Some alternative exercises suggested are Bulgarian split squats, jumping squats, jumping lunges, assisted single leg squats, step-ups, and single leg Romanian deadlifts.
What is the importance of adding weight to bodyweight exercises as mentioned in the script?
-Adding weight to bodyweight exercises is important to continually challenge the muscles and stimulate growth, as muscles adapt and become stronger over time.
What are the two principles for muscle growth that the script suggests to follow?
-The two principles are to always challenge yourself by increasing weight or reps in each session, and to train hard, ensuring that the last few reps are noticeably difficult.
What is the role of diet and sleep in building muscle as highlighted in the script?
-Diet and sleep play a significant role in muscle building, accounting for 2/3 of the progress, as they are essential for muscle recovery and growth.
Outlines
💪 Building Muscle with Basic Equipment
The paragraph discusses the speaker's initial impression of PewDiePie's physique and how he managed to build muscle with minimal equipment. It emphasizes that having a home gym with just a bench and dumbbells is sufficient if one follows key muscle-building principles. The speaker outlines PewDiePie's workout routine, which includes exercises like bench presses, overhead presses, and leg workouts, and stresses the importance of a high-protein diet. The paragraph also touches on the necessity of rest days for muscle growth and provides a critique of PewDiePie's routine with suggestions for improvement.
🏋️♂️ Enhancing Home Workouts with Smart Equipment Choices
This paragraph focuses on how to enhance home workouts with smart equipment choices. It details PewDiePie's gym setup, including an adjustable weight bench and power blocks adjustable dumbbells. The speaker suggests alternatives for those on a budget, such as using backpacks filled with heavy items to add resistance to bodyweight exercises. The paragraph also discusses the importance of progressively increasing the weight or reps in exercises to continue challenging muscles and stimulate growth. The speaker shares tips on how to find affordable gym equipment and the significance of diet and sleep in muscle building.
🔥 Joining a Community for Fitness Progress
The final paragraph is an invitation for viewers to join the speaker's fitness community for further guidance and support. It mentions the benefits of being part of a group that shares a common goal of improving fitness and provides a link for those interested. The speaker also encourages viewers to subscribe to the channel for more content and to consider future upgrades to their home gym setup.
Mindmap
Keywords
💡PewDiePie
💡Home Gym
💡Muscle Building
💡Principles
💡Workout Regimen
💡Rest Day
💡Exercise Selection
💡Super Sets
💡Pull Day
💡Leg Day
💡Progressions
Highlights
PewDiePie's physique transformation at 14 was impressive with minimal gym equipment.
Key principles of muscle building are more important than fancy gym equipment.
PewDiePie's success was due to foundational training, not just equipment.
A high protein diet is recommended for those who are skinny or skinny fat.
PewDiePie's workout regimen consists of dumbbell exercises with estimated set counts.
Monday's workout includes various bench press and tricep exercises.
Tuesday's leg workout consists of squats, deadlifts, lunges, and calf raises.
Wednesday is a rest day, crucial for muscle growth.
Thursday's pull workout includes rows and bicep curls.
Friday involves cardio or random exercise for an hour.
Saturday's full body day excludes leg exercises.
PewDiePie's routine is tough and hits muscle groups twice a week.
Tricep kickbacks are replaced with standing overhead extensions or Skull Crushers for better results.
Alternative exercises for bench press include push-ups and decline push-ups.
Pull-ups are recommended over regular rows for vertical pulling exercises.
Leg exercises can be made harder by decreasing rest time or using harder variations.
PewDiePie's home gym setup includes an adjustable weight bench and power blocks.
Alternatives to expensive gym equipment include using backpacks filled with household items.
Weight plates are a cost-effective alternative to expensive adjustable dumbbells.
Adding weight to exercises is crucial for muscle growth and progression.
The end goal is to increase weight or reps on exercises to stimulate muscle growth.
Patience and consistency are key for progress with limited equipment.
Diet and sleep are as important as exercise for muscle building.
Transcripts
I first saw PewDiePie's physique when I
was like 14 and I went rabbit along with
everybody else it was even crazier when
I found out that all he had for a home
gym was the tape brother's prison setup
how is he making gains with literally
just a bench and these Ikea blocks if
all you got or if all you plan to buy is
just a bench and a pair of dumbbells
then listen the [ __ ] up PewDiePie didn't
have the steroids to make the
transformation but what he did instead
were a few key principles to muscle
building you can make better gains using
gym equipment but you have to have these
foundational things down no amount of
fancy stuff like the best machines will
grow you muscle if your exercise
selection sucks you're not training hard
enough and you're not training with the
right program PewDiePie actually had
pretty much all of these things down
while also eating a lot of food with a
high protein diet which I recommend if
you are skinny or skinny fat further
boosting his growth these principles are
not specific to Home Gyms or anything
anybody who's made any serious progress
has close to mastered these things so
I'll break down and improve PewDiePie's
lifting routine for you I'll teach you
two fundamental principles for muscle
growth I'll show you how to get a good
home gym setup and at the end there will
be two free lifting programs that you
can follow at home now let's go get
jacked watching through the video I have
gathered what I think sums up
PewDiePie's entire workout regimen every
exercise I list here is done with
dumbbells just letting you know so I
don't have to keep saying dumbbell over
and over again also the set counts are
estimated and he didn't even give us the
full body day so I had to make one up
it's still effective though so on Monday
he will do a push workout consisting of
three sets of flat bench presses three
sets of incline bench presses three sets
of overhead presses the three sets of
tricep kickbacks and three sets of
lateral raises I know for the tricep
kickbacks and lateral raises he does a
super set but you don't need to do all
that you can look more into Super sets
if you want it's just a way to do your
workouts a little bit faster on Tuesday
he will do a leg workout consisting of
four sets of squats four sets of
Romanian deadlifts three sets of
dumbbell lunges and three sets of calf
raises on Wednesday he will rest and I
like how he emphasizes on the rest day
there's this common notion that rest
days are bad and you should be working
out as much as you possibly can but it's
unnecessary rest days are where the
muscle actually grows so this rest day
on Wednesday is as important as trading
on Thursday he will do a pull workout
consisting of three sets of single arm
rows three sets of regular rows three
sets of underhand rows three sets of
bicep curls and three sets of hammer
curls on Friday he used to do a leg
workout which I assume is just a repeat
of the previous leg day but also during
the making of that video he just did
some cardio or random exercise for about
an hour which is also fine finally on
Saturday he finishes off the week with a
full body day which he excludes legs
from but yeah come on we're going to be
training at least some legs [ __ ] CS
though this day will consist of three
sets of assisted single leg squats three
sets of deine push-ups three sets of
dumbbell pullovers three sets of
push-ups and three sets of neutral grip
rows so what do I think of PewDiePie's
routine it's pretty tough you hit the
muscle groups two times a week he pick
solid foundational exercises and every
muscle gets enough time to recover you
could literally run it as I showed there
and it would work just fine for you you
would be making great gains but there
are a few things that would change up
I'll also give you a few two pointers
and exercise Alternatives the push day
is almost perfect except for that one
godforsaken exercise the tricep
kickbacks they are a tricep exercise and
that's their only good characteristic
due to how gravity pulls the weight down
the tricep will be super challenged at
the very top when your tricep is fully
contracted and then your tricep will
feel absolutely nothing when your arm is
lowered and your tricep is stretched
your tricep doesn't even get stretched
that much why is this a problem for one
this makes the movement very awkward
you're not able to grind through reps so
you'll be more inclined to using
momentum or cheating also for most
exercises to be effective you want them
to put at least some or most of the load
on the target muscle at the bottom of
the movement this has also been shown to
increase muscle growth compared to its
counterpart so what do I propose just do
standing overhead extensions or Skull
Crushers instead they all isolate the
triceps but are so much less awkward to
perform and much better overall for
growth here are alternative exercises
instead of flat bench press you could do
push-ups instead of incline bench press
you could do decline push-ups and
instead of overhead press you could do
pike push-ups make sure for all of your
presses the dumbbells go as low as you
comfortably can to have a full range of
motion no half rep cheating [ __ ]
next on to the pull day my main issue is
that it has three types of rows in a
singular workout and absolutely zero
vertical pulling so what I would do is
just swap out the regular rows with some
type of Pull-Up if you can't do pull-ups
yet don't worry because most beginners
can't and there's plenty of guides on
progressions to getting your first
pull-up so follow those here are some
alternative exercises instead of some of
the dumbbell row variations you could
instead do inverted rows such as table
rows using a backpack for extra weight
you could also do chest supported rows
lying on a bench instead of pull-ups you
can do dumbbell pullovers for curls you
could also instead do seated hammer
curls incline curls spider curls or
reverse curls for all of your rows you
want your torso angle close to parallel
with the floor PewDiePie does his rows
very upright and not too controlled
which are both issues he needs to fix
lastly onto the leg day it sounds great
on paper like this is a [ __ ]
fantastic leg day I would give it a shot
for a good portion of time hammering
away at these exercise sizes eventually
though after a few months you might not
be able to get enough weight to
challenge you enough so here's what you
can do you can decrease the rest time
between sets all the way down to like 15
seconds and for squat movements you can
add something solid under your heel to
make the exercise harder or you could
just do harder exercise variations
altogether like Bulgarian split squats
jumping squats jumping lunges assisted
single leg squats step-ups and single
leg Romanian deadlifts this is what the
routine would look like after the
modifications for reference you can
download the routines yourself for free
with the link in the description along
with a bunch of other free sample
workouts just got to check your email
after you enter in your name now let's
see how we can get his gym setup or any
[Music]
alternatives even if you can't buy
anything right now if you just have some
basic household items still listen up
because I talk about how to use them
here all right so PewDiePie dropped a
video 2 years ago documenting his latest
homeworkouts 1 minute Google searching
and we literally have his equipment you
can compare it side by side in the the
video the links to them will be in the
description he has an II adjustable
weight bench going for around 40 bucks
not sure if I would trust a timu bench
normally these really cheap adjustable
benches are known for being pretty bad
at least it comes with foot pads so you
can do other exercises like decline
sit-ups I'd give this bench a six for
how affordable it is I also have a very
shitty Amazon bench which hasn't broken
on me yet if you still feel unsafe and
want a cheap bench you can always just
buy a flat bench that does an incline so
let's throw the II bench into the cart
last up is his dumbbells which are power
blocks adjust able dumbbells they do
look really goofy but trust me bro
they're fire the ones he's using in this
video go up to 90 lb which leave a ton
of room for you to get stronger on all
the upper body stuff and even legs to an
extent while also being able to
efficiently hit all the small muscle
groups that you pretty much just can't
hit with body weight yeah let's just
throw this into the car and holy [ __ ]
the power blocks are $800 you see those
adjustable mechanical dumbbells they're
just a wet dream a lie if you have the
money to burn like PewDiePie then great
man but most of us don't there are alter
Al natives though man and I got you
covered use backpacks make sure you have
at least one sturdy one and the other
one can be cheaper and flimsier what do
backpacks allow us to do they let us put
any form of weight in them and then be
able to carry them using more convenient
handles they also let us wear them and
put weight on ourselves in order to make
body weight exercises more challenging
such as push-ups the fact that you can
put anything into a bag is what makes it
so good you usually don't have to go out
of your way to buy more [ __ ] you
probably have backpacks at home which
you can fill with a bunch of heavy
household stuff like textbooks coin
coins also work and are very underrated
for adding weight if you have enough of
them they can get heavy as [ __ ] the
reason I would recommend at least one
sturdy backpack is for your heavy body
weight exercises like your legs where
you might need quite a lot of weight in
the backpack but you don't want it to
[ __ ] snap on you however for most
other exercises like arm stuff the
weight in the backpack shouldn't get
heavy enough to where that stuff matters
which is why the second backpack can be
way cheaper next up if you just can't
find any extra weight in your house then
go out and buy some weight plates make
sure they're iron cast and that you buy
them in pairs I recommend getting a 25
410s 25s and two 2.5S these should go
for about $100 online way cheaper than
$800 and you don't even need to buy them
all at once to get started you can just
accumulate them over time life hack if
you use sites like Craigslist or
Facebook Marketplace you can get
equipment like this for far cheaper
they're literally giving [ __ ] away bro
and yeah that pretty much sums up
everything for the gym setup you may be
wondering why is making my exercises
Harder by adding weight so important
well putting it simply when you train a
muscle very hard it becomes damaged but
stimulated to grow bigger once it
finishes recovering it becomes a bit
stronger and able to handle more work so
at some point if you can't add weight
you won't be challenging your muscles
enough to keep stimulating growth well
so the end goal should be to maybe lift
x amount of weight or do x amount of
reps on this body weight exercise why do
you think whenever you looked at a
jacked guy you automatically assume oh
that guy must be able to bench hundreds
of pounds because a bigger muscle is a
stronger muscle how are you going to
reach this end goal of Target reps and
Target weight every session look to
challenge yourself so if you did 10
push-ups with 10 lb on your back one
session then the next session try to get
11 push-ups with 10 lbs on your back or
10 push-ups with 12.5 lbs on your back
Etc and always look to train hard as
[ __ ] man the Wes start to move
noticeably slower no matter how hard you
try to push learn to enjoy and thrive in
the hard reps bro these two guidelines
are insurmountable to your progress
follow this routine and the two
principles I laid out for you and you'll
probably end up getting a better
physique than PewDiePie which is crazy
to think about you can go run his
program on your own you'll make decent
gains if you have common sense and don't
mess things up progress isn't completely
linear especially with the limited
equipment so be patient it would be nice
if you were able to fix up that shitty
diet though sleep and diet are actually
2/3 of the picture to building muscle
believe it or not and you could
literally be missing out on all of that
yeah I get it man it's a [ __ ] ton to
wrap your head around so much room for
error and you could end up wasting a lot
of valuable time if you literally just
get unlucky but don't worry man I can be
your bro for you I can help you get your
diet sleep and even training in check if
if you subscribe to my only fans it's my
private community of lifters grinding
every day to make it where I interact
with every single one of you there's
even free exclusive videos that are not
publicly available if you like the sound
of that the link is in the description
if you don't that's all right man you
can always join the free community
Discord where you can interact with me
and other Randomness enjoyers I'm pretty
active there if you want further advice
I would recommend researching more into
future upgrades to your home gym setup
with this video right here subscribe
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