Even no weight, ass to grass air squats are extremely beneficial!
@jeffhaynes1643 Жыл бұрын
There is a mental factor to free weights that folks rarely talk about. In all my years of lifting, I have never experience a "fear of failure" when it comes to a machine. But towards the end of every mesocycle there is always a fear of failure for me. Be it, the failure to finish the reps, or lift the weight. But unlike so many in our society today, I believe facing my fears in this case not only builds overall muscle strength but also mental fortitude, as you must concentrate on good form while feeling the stress on your body to successfully complete the set. This kid's trainer seems to be avoiding teaching the movements because he is afraid his clients will fail at them and not get the results they are looking for. Teaching compound movements is not easy for sure, and yes ego lift related injuries do happen, but you can teach your clients to not only focus on form but plan for increments that make sense.
@denisholohan7163 Жыл бұрын
been lifting for 5 years but this year I focused only on compounds day 1 squats bench pull up day 2 deadlifts OHP row i literally blew up
@aaronf7701 Жыл бұрын
What are your sets/reps with this plan? Day of rest in between workouts?
@denisholohan7163 Жыл бұрын
@@aaronf7701 training 4/5 times a week Aim for about 100 reps a workout
@alexturner-claros5156 Жыл бұрын
@@denisholohan7163per exercise or full workout? Could I fit all the exercises into 3 days a week, or would that be counter productive?
@pap4539 Жыл бұрын
I'm glad I found this channel early on in my lifting. I'm a year into going to the gym, doing full body 3 days a week. I'm 10-11 months into going over to the barbell and free weights side of the gym. I'm thoroughly impressed with what I've built in that time, even with a larger setback of a muscle strain that took two months to be 100% again. also with one long plateau that I broke thanks to advice from a video here talking about training heavy singles and doubles for a month. anyways, I just want to say thank you to these 3 dudes and the channel. and hype myself about the progress ive made the last year, primarily with the type of movements they're speaking about in the clip.
@frankiecutlass7155 Жыл бұрын
I started weight training in the last 4 months. A little late to the party as im 44 years old. I wanted to thank you guys for all the information I have learned watching your videos. You always talk about both sides of the coin, I appreciate the honesty as this subject is over saturated with alot of nonsense.
@burntgod7165 Жыл бұрын
I started 12 years ago at nearly 44. Never looked back. Started on a the basic Stronglifts program. Now train 4 days a week, and do Judo - and I am 57 this year.
@uncleb782110 ай бұрын
Less talk, more gains.
@_koschwarz Жыл бұрын
I always preferred free weight barbell excercises and bodyweight excercises. Sometimes I change them to machines, dumbells etc. but I always end up returning to them because they are the ones that I actually feel useful and they consistently and reliably bring results.
@ho2673 Жыл бұрын
I only use machines for back ( lateral pulldowns and cable rows sometimes ) but free weights are better IMO ( pullups and dumbell rows )
@haradahold Жыл бұрын
I also get a lot of pushback in the gym I train. It's a bodybuilding-specific gym, and they want me to do the machines. Many thanks for your programs and content like this that help me to build to conviction to stay on track #build #stronger #grow
@unshippedbooks5828 Жыл бұрын
I did not expect to see AM HOOPS on here lmao
@robbieweston9150 Жыл бұрын
SAL " I don't know what his name is,but I can tell you right now he's an idiot" brilliant 🤣 You guys are great
@KennethTownsell Жыл бұрын
🤣🤣🤣
@gabriellerose42534 ай бұрын
😂 my people
@FeelnLikeIDoEveryDay Жыл бұрын
I did 20 reps at 205lbs on a deficit Deadlift and 23 reps at 55lbs on OHP for 2 sets each today. I feel like I've come up from underwater when I finish my sets. Time under pressure is actually the key I think. The last couple reps on 2nd set of OHP really felt the triceps to get it locked out. Upper threshold fibers and all that. Leave your ego at the door. Keep your eyes on the floor and push the ceiling for one more. You want intention not contention I think. Think immovable force meets unstoppable object. I phrased that purposefully like that.
@Jimmy29li Жыл бұрын
It's obviously a great idea to focus on compound lifts when starting out, but over time it wasn't until I realized my body, especially legs would grow when doing 10-15 rep Leg Press and Hack Squats over Squats. The same for switching from heavy Barbell chest presses to higher rep DB work, etc. The body is not a text book and what suits me, might now suit someone else.
@KSxPharaoh Жыл бұрын
Yea honestly, the "do compounds 3x a week" ideology is not even based on science. Just theory and bias towards doing the big 3 for the sake of neurological beginner linear progression. But that kind of beginner progression doesn't contribute to hypertrophy, it only benefits the specific lift at the specific 5-rep set. Bigger muscles are stronger muscles, so a lifter focused solely on hypertrophy, beginner or not, really doesn't need to do the big 3 powerlifts. And if you do them, doing a low volume non-individualized "stronglifts/starting strength" routine 3x a week is an extremely poor choice for hypertrophy. It's a culture of misinformation.
@ImTheBlade659 ай бұрын
One of the main reasons I believe people don’t squat, is it is very hard to do. So they end up using poor technique, they lack depth, their entire biomechanics is wrong so they get extremely stiff and sore. When I first started squatting, for the first year I couldn’t pick up my keys if I dropped them on the ground. I was so inflexible and had the worst form & technique. I transitioned to machines and developed significantly better range of motion which lead to excellent flexibility and increased ROM. I also developed sciatica while squatting and the use of machines with the controlled depth etc allowed me to heal. I then met a world class strength coach who trained me to squat correctly. It literally took me about 2 years to not only learn how to squat, but to finally settle into the style that worked best for me. Squatting is definitely superior, however, only if it is learned correctly. Not everyone has the time or resources to pay for a coach and I am not a supporter of people learning from watching videos or reading books etc. you must be trained to squat under the watchful eye of a coach. I chose to do it on my own and did significant long term damage to my body that still plagues me today.
@ali_thestaff412 Жыл бұрын
Being that exact 20 year old male who avoided the compound lifts for a while, I’ll have to say it goes into stepping out of your comfort zone. It’s funny though, because after stepping out and just doing it, I now love my compounds
@emartinezr Жыл бұрын
I mix it up. My overall workout is probably 30% big compounds, 30% machines and 30% isolations. 6-10 reps on compunds (except deadlifts... DL i do 3-6); 8-12 on machines and isolations.
@limitisillusion7 Жыл бұрын
I started lifting with the aesthetic goal. As soon as I wasn't skinny fat and looked decent in my eyes, I changed my focus to strength.
@KSxPharaoh Жыл бұрын
Ok cool, what's your point?
@nwshull Жыл бұрын
Two follow up questions I'm wondering about. 1) Is there anything better about barbell versus other the types of free weights (Kettlebells and Dumbbells), if the other weight types feel better on a specific lift? I feel like for me- kettlebells for overhead presses and dumb bells for bench presses often are more agreeable on the shoulders. In particular the kettlebells weight behind the wrist does a better job pulling my shoulders further upward. 2) For working on technical aspects of compound lifts, is practicing them on off-days as a substitute to trigger session type workouts with lower loads worth doing?
@Mark.Kenlock2 ай бұрын
-Right when it feels too long it ends… “That’s what she said” 😂
@liamburns8554 Жыл бұрын
For once I couldn’t disagree with the guys more. Personally I squat (but Platz squat) and stiff leg deadlift and RDL. I have squatted and conventionally deadlifted for years, I feel the conventional lifts are less superior to modified lifts I mentioned above. There is no one rule, see what works best for you. But I think learning the squat and deadlift is key as part of a lifters development. But they can be modified through the journey, for benefit.
@liamburns8554 Жыл бұрын
@@MindPumpClips Yea I see that. But after years of squatting, I hack squatted for 3 months. My legs visibly grew, without it, I would never had made that extra development. IMO the only essentials are to do some sort of squat and some hinge movement. And definitely learn how to free weight squat and deadlift (rdl, stiff legged or conventional)
@Kickboxer7267 Жыл бұрын
Would you say the same for bulgarian split squats for squats, romanian deadlifts for deadlifts and dumbbell bench for bench press? They are harder than the conventional lifts, have more ROM and likely less injury risk. You twisted the words of the first guy and immediately mentioned how bad machines are but completely ignored the above listed modified versions of the conventional lifts. I personally saw huge gains after changing the conventional lifts with the modified lifts. Everybody is build different
@user-zx6nj2le4l Жыл бұрын
Fantastic conversation!! Wish more people listened.
@giorgioanastasios47343 ай бұрын
YOU. NEVER HAVE A FEAR OF FAILURE ON A MACHINE BECAUSE. IT S. SAFER. LMFAO
@ho2673 Жыл бұрын
Mind Pump guys know this stuff love listening to their advice.
@prasadmanic6 ай бұрын
Dorian did not like barbell squats!! He preferred hack squats
@ctoogood92 Жыл бұрын
Squats and deadlifts are just superior to anything else. My mid back, low back and legs have grown so much that I’ve had to buy new pants for my suit which didn’t fit anymore. Never do I get any low back pain anymore at work either. It took me a while to learn how to properly deadlift though getting some minor injuries at the start.
@carrie764111 ай бұрын
This guy over talking and inturrupting drove me crazy
@irisk9343 ай бұрын
Agreed. Wow is this guy annoying
@MaxThrustJELLO Жыл бұрын
Is that the guy from A.M. Hoops?!?
@hunnersahings7375 Жыл бұрын
I love that they are all triggered by this statement. They obviously hear it loads and it’s great to know that they believe so passionately in the programs they have created around compound movements.
@zero-ol2nt2 ай бұрын
I want it all 😂
@KSxPharaoh Жыл бұрын
I don't think you guys make a good case. For the lifter focused SOLELY on hypertrophy, beginner or not, the goal is not to attain functional fitness- they don't care if their lifts will be slightly less transferable to real life. Bigger muscles are generally stronger muscles; muscle growth increases strength potential. So you don't need to conform to strength and powerlifting ideology (starting strength, stronglifts, full body 3x) to build strength. Your strength will increase as a byproduct of hypertrophy and progressively overloading your machine lifts and isolation exercises. You won't build or maintain skill in the big 3 powerlifts, sure, but if you're just looking to be aesthetic and more confident with your shirt off, you don't need to chase PR's on the big 3 compounds. As someone who has read the muscle and strength building pyramid book by Eric Helms as well as tons of other recent research reviews by him and Greg Nuckols, the science just doesn't support NEEDING to do strength-based lifts to achieve optimal hypertrophy. Certainly, doing low-volume full body 3x a week will get you minimal hypertrophy gains after a short period of adaptation. Customized volume (number of weekly sets per muscle group per week), progressive overload, intensity of effort and load, and sleep/diet will optimize hypertrophy.
@nickdreezy2457 Жыл бұрын
I agree with your comment much more than the guys in the video especially given the context of the question.
@NAKMUAYACADEMY9 ай бұрын
Myself cannot absolutely do any at all deadlift or back squat as back pain amd sciatic pain is big after ! But machine and or front squat no problems at all
@ForgottenMist Жыл бұрын
I wish I found this channel when I first started lifting :(
@michaelcockburn7684 Жыл бұрын
Excellent article.
@DGA06028 ай бұрын
I was surprised to see Casey from AM Hoops on here lol. That was a good video though. Thanks Mind Pump for that good info.
@Craigbarnes586810 ай бұрын
I've been going to the gym for nearly a year and I swear I've only seen someone other than me maybe like 3 times do a barbell squat in the rack. And zero for the barbell OHP.
@BigBusiness02 Жыл бұрын
Doing squats or deadlifts in the 20 rep range will definitely be limited by your cardiovascular system before muscle fatigue ever becomes and issue .
@KerryFairbanks Жыл бұрын
I think there was some oversight in the guys started going free weight vs machine when the letter was about barbell bench and squat vs alternatives ie dumbbells and it's unclear if he meant machine hacksquat vs barbell hacksquat or even a smith hacksquat which I'd argue has free weight properties. For a casual lifter I would def prefer dumbbells over barbell bench, and alternatives to barbell back squat which is what was specified in this discussion. Most people have no business barbell back squatting (in reference to mobility, and relative back strength especially stabilizing the spine and scapula). Overall it sounds like these guys went into defense as if someone said "you don't have to bench, squat or deadlift" when the issue was variations to barbell bench and squat. Another example is programming a rack pull over a full on deadlift... They missed the point completely. Again, they're going on like "you need to train this fundamental movement" and no one was disputing that. But they did get to call the guy an idiot and a stupid coach 🙄 I like to come here from the to time but overall the main guy throwing insults, and his goons giggling just look like a bunch of clowns unfortunately.
@jaybaines5347 ай бұрын
What about Smith machine squats+DB RDL vs BB squat & BB Deadlift?😅
@daliab8493 Жыл бұрын
Are barbell exercises overrated in comparison to dumbbell exercises? Is barbell an absolute necessity?
@paddy3622 Жыл бұрын
Adam forgot to mention taking a ton of gear.
@willclagett17007 ай бұрын
This is a philosophy question, masquerading as a programming question. The guys here because of their backgrounds and them being fitness and training purists/historians, they will always see the free weights as obviously superior. The trainer that the caller is speaking about very clearly is training a different clientele and when you factor in ease of use, safety, ability to quickly and easily progress, among a bunch of other thing that may VERY WELL matter to a general PT at your local big box gym, he is also correct. Theres two distinct ways to see this issue. Several ways to skin this cat.
@Highcaloriegrappling Жыл бұрын
So Adam, contradicts himself once he starts talking about the other pro body builders he trained with, who didn't do the big three. This is what the caller was talking about. Ugh. SMH.
@Highcaloriegrappling Жыл бұрын
@Mind Pump Clips The question was are the big 3 needed to build a physique. The answer ultimately was no its not, but Adam found it helped him after years of doing the same thing. Its not shocking that new stimulus helped Adam make huge gains after years of not doing it. I love this show and the work the guys do. But this was a pretty weak attempt at answering the question.
@Highcaloriegrappling Жыл бұрын
@Grant Metcalf literally was, rewatch it and listen to Saul's statement when the video kicks in. Then listen to the questionsers coach's email. He doesn't believe the big 3 are needed to build a physique.
@danielcartwright88687 ай бұрын
I love the compounds, but I don't think an exercise having a longer learning curve means that it will remain a novel muscle-building stimulus for longer. After a certain point, you'll just be making minor tweaks which I don't think will do a lot to stimulate new muscle. However, I could see an argument that it's a bigger overall stimulus because it stimulates the back, core, etc. I'm no scientist, though.
@justinwright397710 ай бұрын
I disagree slightly for me I can not do barbell squat like I can go ass to grass but it’s so difficult on stability like it feels unsafe for me but deadlift I’ll do that but I can Bulgarian spilt squat smith machine I can overhead press pretty much do every exercise besides barbell squats but my goal is sports performance not aesthetics
@olexiygolubev1930 Жыл бұрын
It’s always so cool to hear “I started doing that and my physique exploded…” but the guy just forgets to add what he was injecting except of “heavy overhead pressing”… And then bunches of guys are dying in the gym trying to go for that heavy reps gaining nothing but injuries. There are no special exercises for growth! Just approaches to train this way or that way.
@efrainmendez26239 ай бұрын
Well you shouldn't be training compounds with so much weight that you can't handle... Just start light and go from there
@rastheking Жыл бұрын
Isnt this guy a youtuber?
@shellytanner8 ай бұрын
Casey looked like they took his lunch money.
@jsmith122285 Жыл бұрын
Paul Carter?
@URWELCOME Жыл бұрын
Well that guy has a point if your client are beginners just start with baby weightss and emphasis machines more for targeting the muscles
@richardtbrown756 Жыл бұрын
Dude looks weak for a "fitness fanatic" 😏
@giorgioanastasios47343 ай бұрын
SINGLES. DOUBLES AND TRIPLES ? LOL. YEAH INJURY PRONE. AND POWERLIFTERS LOOK.SOOOOOO. GOOD. .......AS MOST WOULDNT TAKE A SHIRT OFF. AND WHEN IN LIFE IS SOMEONE DEADLIFTING. 400 TO 800 POUNDS ? HENCE....YOUR. REAL LIFE FUNCTIONALITY. COMMENTS.
@limitisillusion7 Жыл бұрын
Sure hope you can build muscle without machines. Home gyms get expensive when you start buying machines.
@giorgioanastasios47343 ай бұрын
here s some ADVICE. ALLLLLLLL. ARE INDIFFERENT. ......ESPECIALLY BIOMECHENACIALLY. AND IF YOUR SO CALLED TRAINERS ? I WONT SEND YOU AND CLIENTS. LOL
@TbXL Жыл бұрын
Here's how i breake it down to clients : Hypertrophy = progressive overload In progressive overload you need to get stronger, right? What exercises make you stronger? Compounds. Okey. So u need them in a wave every once in a while. So , in conclusion, yes u need them in your program
@KSxPharaoh Жыл бұрын
Uhh...you can progressively overload machine lifts and isolation lifts just as well. No need for the big 3 or "full body 3x".
@jesuswenceslao4909 Жыл бұрын
Deadlifting has too much injury risk. No way someone who has to work a regular 9-5 to keep food on that table should be taking that risk, imo. Do some farmers walks instead.
@TheChurchIsLikenUntoTheMoon Жыл бұрын
or RDLs
@freakshowsexy4889 Жыл бұрын
Deadlifts are really safe if done right. I deadlift about 3 times a week and it helps me perform at my 9-5 job. I transport medical supplies and equipment and work out of the office. Upper management requested me to do the trainings on workplace safety. It's crazy how the non lifters truly don't know how to lift a box of files safely. Frequent moderate weight deadlifts and squats make people better at life! To come to think of it I don't know how I would perform my job without deadlifting prior to employment. We've had several transporters come in. They were great drivers, great at paperwork, safe with the equipment, but they couldn't hack it. They simply didn't have the level of strength and toughness powerlifting builds.
@stephen8996 Жыл бұрын
Lol I've never been or known anyone injured from deadlifts. I'm currently pulling in the 500's. Sooooo
@jesuswenceslao4909 Жыл бұрын
@@stephen8996 If you're deadlifting 500+ lbs you aren't speaking on behalf of the average dude or lady out there.
@stephen8996 Жыл бұрын
@@jesuswenceslao4909 they'd be even less injury prone with the weight they use which is my point
@giorgioanastasios47343 ай бұрын
TELL ME HOW IS IT LESS WORK AND EASY IF SOMEONE LEG PRESSES 2200 POUNDS LIKE RONNIE ? EASY. YOU GUYS CAN DO IT RIGHT ? LISTEN AND LEARN. YOUR BODY KNOWS RESISTANCE. AND DOESNT KNOW IF YOUR USING FREE WEIGHTS OR MACHINES. IT KNOWS. TENSION AND RESISTANCE. CANT BELIEVE YOU GUYS HAVE A PODCAST. LOL
@rg2109 Жыл бұрын
Sal mentioned Dorian Yates & Ronnie Coleman. Dorian Yates did not squat and had massive legs. He talks about it in multiple videos on KZfaq. Have you seen Ronnie Coleman lately? He’s a legend but his body is completely broken. I’m not saying they’re wrong but it’s not so black and white.
@zencobran7 ай бұрын
Actually that’s not the full story. Dorian Yates says he had the best legs when he was squatting, but had to stop due to his physical imbalance (one leg shorter than the other) and could not replicate his form by any other exercise when he dropped squats.
@bustabeans79178 ай бұрын
Once again, the goalpost changes every few years in terms of what's good for you in the gym. It's kinda silly actually. This is good, this is bad, do this, no do that. Blah blah blah. Fitness industry purposely makes things more confusing than necessary to sell more S.
@MindPumpClips7 ай бұрын
Very true
@olexiygolubev1930 Жыл бұрын
Who needs overhead press for living? For WHAT? Just think about it…
@Ben-yw1xh Жыл бұрын
Site and trade jobs, military life, family life,
@efrainmendez26239 ай бұрын
It's more essential than a horizonal press, like a bench press. Unless you mainly live a sedentary lifestyle of course.
@GetJackedOrStayFat9 ай бұрын
OHP is one of my favorite workouts ever. Being able to press my daughter or my wife over my head effortlessly is awesome.
@09daniscool6 ай бұрын
Pushing a car out of snow. I could be wrong.
@RoidfreeSenior Жыл бұрын
as soon as guys start bad mouthing those lifts I am out