>better
You realise that the top bodybuilders in the world also squat?
Might not be 3x5 but the fact that they still do it means your leg press or whatever isn't "better"
Many of them at least don't barbell squat anymore, they use the hacksquat and other machines. Still, most of them will probably say they have built the base with squats.
>Squats
good, might require a lot of mobility work to do properly, if you're really tall they can be tricky, there are less "strenous" variations that you can do if you're not ready for regular front or back squats >Deadlifts
Nice, I like them, but you could replace them with other exercises that put less stress on your body than heavy deadlifting, also not as important for hypertrophy, but you should work the muscles DLs work if you don't want to end up with back issues >Pull Ups
Great, everyone with halfway functioning shoulders should do them. If you're a beginner they're great for hypertrophy >Bench
Not the biggest fan of Barbell benching, easy to develop asymmetry, I don't like the wrist positioning and the strain it puts on the shoulders, I prefer DB benchpress or weighted push ups, but still good for hypertrophy >OHP
Similiar to the bench, I think it's wiser to do it with DBs and lower weights. Great exercise though >DIPs
Take it or leave it, good for hypertrophy, but you can cover the same muscles with other at least equally effective exercises
You see a lot of zoomers with this weird physique that has no traps and a wide but thin looking back from not deadlifting, you want to avoid that. Squats are best for legs but I've seen people build real aesthetic legs with heavy sled drags and kettlebell swings. OHP isn't a requirement if it doesn't work well for you but if it doesn't inclines with a ton of db work can build the shoulders.
>Why should I do Deadlift, OHP and Squat if all I care about is hypertrophy?
Do them for hypertrophy reps you absolute moron
Deadlift+Squat ×8
OHP × 10-12
bait thread but there's enough morons that really don't know the difference
hypertrophy is based on volume, all lifts can be used for hypertrophy training. Lower the weight and up the reps and you're in hypertrophy territory.
DL is the most effective exercise for those muscles in my opinion
Squat is the simplest way to grow legs unless you have machines. You can just do longer sets with less weight if you want to focus on hypertrophy.
OHP is only if you prefer it to lateral raises. I prefer lateral raises but with OHP you get a bit of tricep volume too.
What exercises would you use for those muscles if you didn't do those three?
Romanian deadlifts are better for hypertrophy if that's all you care about. Nothing wrong with the other lifts. If you're worried about safety, worry about bench press, it's the most unnatural movement of the 6. Years of sitting like a homosexual all day makes the others potentially unsafe.
>Deadlift
There's safer hip hinges for hypertrophy like the RDL and Good Morning, however if you like deadlifts it's not like whether or not you get injured is a game of Russian roulette you can tell some things with smart programming and experience
>Squat
This is a pretty good movement for quads and I especially like Front Squats even though I'm shit at them, the whole thing about stimulus to fatigue is dumb, stimulus is fatigue literally some youtuber meme optimized exercise may be somewhat good but it won't be as stimulating, that being I would supplement leg training with secondary exercises to the squat such as those plate loaded machine movements and even some blasphemous smith machine shit if you're really into building legs
>OHP
Not absolutely necessary for deltoid development but no particular reason not to do it either?
I enjoy the vertical pressing motion and I do it with dumbbells cause pulling my head back feels dumb. These posters say use light weight with dumbbells, I say use relatively heavy weight at hyperthrophy rep ranges and strive for an estimated 1RM that is 50% of an impressive barbell estimated 1RM.
>Pullups
When I see half reps I seethe.
>Bench
I don't do this one just cause but I'll switch to it one day when I'm bored of ohp + dips
Dips >fun, can load a lot of weight around your waist
Based dip enjoyer. I don't barbell bench anymore either, I supplement dips with DB bench and pullovers, works for the physique I'm going for. Behind the neck press with a wide (even snatch) grip is a great variation for overhead pressing: really great if you're not a shoulderlet, gets a bad rap because most people have appalling posture.
OHP u can probably get away with not doing for hypertrophy. deadlift is tricky because it is one of the few exercises that tax your spinal erectors and entire body so it is good to do at a low weight to prevent injuries and strengthen stabilizers. Squats are a great exercise even for hypertrophy, probably the best imo but its dangerous
Squats should be in your routine regardless. You have to have something that builds your lower back.
I also only care about hyper, but squat variations are in my routine.
>Deadlift
for hypertrophy, no point at all. forearms, maybe, but that's just not worth it. can get you some quality of live improvements though, and i would argue everyone should deadlift for like 3 months at least to be more conscious of form when picking things up >OHP
to further overdevelope the front delt you already stimulate well enough with benchpress. seriously, skip ohp and do lat raises instead >Squat
to get a fat ass and ruin your knees by going atg. squats are unneccesarily hard. the only merit in squats is if you do them precisely because they are unneccesarily hard, to boost your test or expand your ribcage or whatever the frick. else, no point
OHP and squat yes, DL no
>OHP and squat yes
Why? Why can't I just do alternatives that are safer and better?
nothing better than a squat homosexual, when you mature you'll learn this
>Muh safety
moron tier excuses, unless you're doing olympic lifts barbell exercises are no less safe than other forms of lifting
Wich ones?
doing a squat and lifting something above your head is not dangerous
neither is picking something up, stop being a dyel pussy
>better
You realise that the top bodybuilders in the world also squat?
Might not be 3x5 but the fact that they still do it means your leg press or whatever isn't "better"
Many of them at least don't barbell squat anymore, they use the hacksquat and other machines. Still, most of them will probably say they have built the base with squats.
the average person doesn't want the biggest ever leg circumference and regular squats make you feel badass so better to go with those mostly
It really doesn't matter unless you're a serious powerlifter. Probably healthier overall to just do kettlebell squats.
Squat is a good hypertrophy workout
>Squats
good, might require a lot of mobility work to do properly, if you're really tall they can be tricky, there are less "strenous" variations that you can do if you're not ready for regular front or back squats
>Deadlifts
Nice, I like them, but you could replace them with other exercises that put less stress on your body than heavy deadlifting, also not as important for hypertrophy, but you should work the muscles DLs work if you don't want to end up with back issues
>Pull Ups
Great, everyone with halfway functioning shoulders should do them. If you're a beginner they're great for hypertrophy
>Bench
Not the biggest fan of Barbell benching, easy to develop asymmetry, I don't like the wrist positioning and the strain it puts on the shoulders, I prefer DB benchpress or weighted push ups, but still good for hypertrophy
>OHP
Similiar to the bench, I think it's wiser to do it with DBs and lower weights. Great exercise though
>DIPs
Take it or leave it, good for hypertrophy, but you can cover the same muscles with other at least equally effective exercises
Good advice anon
Also dips sent Me to snapcity
. Sternum. Exploded
You have poor shoulder and/or thoracic spine mobility. This is corrective feedback to fix things.
>other at least equally effective exercises
Like?
>squats
no
>deadlifts
no
>pullups
no
>oh press
no
>dips
no
>bench
yea
who is the moron that made this image, he deserves to be in prison
You see a lot of zoomers with this weird physique that has no traps and a wide but thin looking back from not deadlifting, you want to avoid that. Squats are best for legs but I've seen people build real aesthetic legs with heavy sled drags and kettlebell swings. OHP isn't a requirement if it doesn't work well for you but if it doesn't inclines with a ton of db work can build the shoulders.
Building great legs with kb swings & sled drags is wild
Based
Dips and pullups are all you need.
You can leg press for legs, more than enough.
>zero traps
>most unaesthetic muscle when big
good.
>proof he's natty
I'll take it
Lol since when are dips and pullups part of the big compounds? They're compound lifts, but don't deserve same status as squat, DL, etc.
Yeah, they're above them obviously
OHP but seated and with DB is an elder god tier exercise
>Why should I do Deadlift, OHP and Squat if all I care about is hypertrophy?
Do them for hypertrophy reps you absolute moron
Deadlift+Squat ×8
OHP × 10-12
bait thread but there's enough morons that really don't know the difference
hypertrophy is based on volume, all lifts can be used for hypertrophy training. Lower the weight and up the reps and you're in hypertrophy territory.
that's not a deadlift, it's a snatch
>he doesn't know about reverse-sumo deadlifts
DL is the most effective exercise for those muscles in my opinion
Squat is the simplest way to grow legs unless you have machines. You can just do longer sets with less weight if you want to focus on hypertrophy.
OHP is only if you prefer it to lateral raises. I prefer lateral raises but with OHP you get a bit of tricep volume too.
What exercises would you use for those muscles if you didn't do those three?
Romanian deadlifts are better for hypertrophy if that's all you care about. Nothing wrong with the other lifts. If you're worried about safety, worry about bench press, it's the most unnatural movement of the 6. Years of sitting like a homosexual all day makes the others potentially unsafe.
>Deadlift
There's safer hip hinges for hypertrophy like the RDL and Good Morning, however if you like deadlifts it's not like whether or not you get injured is a game of Russian roulette you can tell some things with smart programming and experience
>Squat
This is a pretty good movement for quads and I especially like Front Squats even though I'm shit at them, the whole thing about stimulus to fatigue is dumb, stimulus is fatigue literally some youtuber meme optimized exercise may be somewhat good but it won't be as stimulating, that being I would supplement leg training with secondary exercises to the squat such as those plate loaded machine movements and even some blasphemous smith machine shit if you're really into building legs
>OHP
Not absolutely necessary for deltoid development but no particular reason not to do it either?
I enjoy the vertical pressing motion and I do it with dumbbells cause pulling my head back feels dumb. These posters say use light weight with dumbbells, I say use relatively heavy weight at hyperthrophy rep ranges and strive for an estimated 1RM that is 50% of an impressive barbell estimated 1RM.
>Pullups
When I see half reps I seethe.
>Bench
I don't do this one just cause but I'll switch to it one day when I'm bored of ohp + dips
Dips
>fun, can load a lot of weight around your waist
Based dip enjoyer. I don't barbell bench anymore either, I supplement dips with DB bench and pullovers, works for the physique I'm going for. Behind the neck press with a wide (even snatch) grip is a great variation for overhead pressing: really great if you're not a shoulderlet, gets a bad rap because most people have appalling posture.
I am triggered by this image, because that clearly isn't a deadlift. It's a snatch pull. Also the OHP is clearly a snatch.
The sticky says compound lifts are better than isolation
apples and oranges
OHP u can probably get away with not doing for hypertrophy. deadlift is tricky because it is one of the few exercises that tax your spinal erectors and entire body so it is good to do at a low weight to prevent injuries and strengthen stabilizers. Squats are a great exercise even for hypertrophy, probably the best imo but its dangerous
Squats should be in your routine regardless. You have to have something that builds your lower back.
I also only care about hyper, but squat variations are in my routine.
Pullups and dips are accessories
treat them as such, and they will be
They're fun.
>Deadlift
for hypertrophy, no point at all. forearms, maybe, but that's just not worth it. can get you some quality of live improvements though, and i would argue everyone should deadlift for like 3 months at least to be more conscious of form when picking things up
>OHP
to further overdevelope the front delt you already stimulate well enough with benchpress. seriously, skip ohp and do lat raises instead
>Squat
to get a fat ass and ruin your knees by going atg. squats are unneccesarily hard. the only merit in squats is if you do them precisely because they are unneccesarily hard, to boost your test or expand your ribcage or whatever the frick. else, no point
1. Hurts my back
2. Is ok
3. Hurts my shoulder
4. Hurts my shoulder
5. Never tried, the machine in the gym is good enough
6. Hurts my shoulder