Even no weight, ass to grass air squats are extremely beneficial!

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.

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

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.

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.

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.

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

I did not expect to see AM HOOPS on here lmao

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

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.

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.

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.

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

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.

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.

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?

-Right when it feels too long it ends… “That’s what she said” 😂

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.

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

Fantastic conversation!! Wish more people listened.

Mind Pump guys know this stuff love listening to their advice.

Dorian did not like barbell squats!! He preferred hack squats

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.

This guy over talking and inturrupting drove me crazy

Is that the guy from A.M. Hoops?!?

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.

I want it all 😂

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.

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

I wish I found this channel when I first started lifting :(

Excellent article.

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.

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.

Doing squats or deadlifts in the 20 rep range will definitely be limited by your cardiovascular system before muscle fatigue ever becomes and issue .

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.

What about Smith machine squats+DB RDL vs BB squat & BB Deadlift?😅

Are barbell exercises overrated in comparison to dumbbell exercises? Is barbell an absolute necessity?

Adam forgot to mention taking a ton of gear.

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.

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.

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.

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

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.

Isnt this guy a youtuber?

Casey looked like they took his lunch money.

Paul Carter?

Well that guy has a point if your client are beginners just start with baby weightss and emphasis machines more for targeting the muscles

Dude looks weak for a "fitness fanatic" 😏

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.

Sure hope you can build muscle without machines. Home gyms get expensive when you start buying machines.

here s some ADVICE. ALLLLLLLL. ARE INDIFFERENT. ......ESPECIALLY BIOMECHENACIALLY. AND IF YOUR SO CALLED TRAINERS ? I WONT SEND YOU AND CLIENTS. LOL

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

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.

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

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.

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.

Who needs overhead press for living? For WHAT? Just think about it…

as soon as guys start bad mouthing those lifts I am out

Jesse he’s annoying…

BS advice

Adam is lying