None of the big compounds are great for direct hypertrophy. From a bodybuilding perspective, their purpose is developing a strength and coordination base to more effectively use isolation movements
I literally only do compounds (and curls) and I have good hypertrophy
the trick is to do high volume eg 5x10 or do a ladder ie:
x day 1: 5x5
x day 2: 5x6
x day 3:5x7
x day 4: 5x8
x day 5: 5x9
x day 6: 5x10
x day 7: add 10-20 pounds, reset to 5x5
they are great for hypertrophy, however your personal leverages and use of technique can make that hypertrophy be biased towards one end or the other
some people get massive quads from squats alone, some only get a big dumpy ass, some will get both
same deal with bench press, some people technique and lever frick the lift so drastically that they manage to have 14" arms while being able to bench 3pl8
Not saying they dont get the job done for some people, but directly training chest with something like cable crossovers or triceps with extensions would yield faster results for most. I really only train compounds bc all i care about is strength but if i were going for size id probably switch over to an isolation split
what kind of muscles do you think are involved in the bench press?
key word mass
its literally the best chest exercise. what the frick are you talking about.
It literally uses the most muscle than any other upper body exercise
Wait till you hear about pull ups.
Which muscle is that?
None of the big compounds are great for direct hypertrophy. From a bodybuilding perspective, their purpose is developing a strength and coordination base to more effectively use isolation movements
I literally only do compounds (and curls) and I have good hypertrophy
the trick is to do high volume eg 5x10 or do a ladder ie:
x day 1: 5x5
x day 2: 5x6
x day 3:5x7
x day 4: 5x8
x day 5: 5x9
x day 6: 5x10
x day 7: add 10-20 pounds, reset to 5x5
they are great for hypertrophy, however your personal leverages and use of technique can make that hypertrophy be biased towards one end or the other
some people get massive quads from squats alone, some only get a big dumpy ass, some will get both
same deal with bench press, some people technique and lever frick the lift so drastically that they manage to have 14" arms while being able to bench 3pl8
Not saying they dont get the job done for some people, but directly training chest with something like cable crossovers or triceps with extensions would yield faster results for most. I really only train compounds bc all i care about is strength but if i were going for size id probably switch over to an isolation split
Its one of the worst upper body exercises, next to weighted pullups. Only DYELS do it. Arnold hated bench press with a passion,
*citation needed
Arnold was basically a twink by today's standards
Yeah literally nothing, in fact if you DO bench press you will lose muscle.
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damn, he just never stops does he? what a fricking machine
At the weight you're bench pressing, probably true.
it's the second best for building mass next to the squat