In ETP179 we dive into The Big Five strength movements and how they stack up when it comes to hypertrophy. This is a follow up to a question we were asked in episode #153 that stirred up a small controversy. So we’ve made an entire episode around it.
The majority of the episode covers why exercise selection should always be based on individual goals and context. From bench press and deadlifts to overhead press, squats, and rows, we explore their effectiveness for muscle growth and whether traditional barbell movements are always the best choice. Ultimately, it’s all about individual variables—training evolves, and sometimes stepping outside the ‘big five’ is exactly what you need to keep progressing.
Timestamps:
00:00 Introduction to the Big Five and Mind Pump
04:56 Personal Updates and Injuries
09:39 Building the Undefeated Gym
14:38 Reflections on Work and Productivity
20:53 Discussion on the Big Five and Strength Standards
31:53 Choosing the Right Equipment for Training
34:16 The Barbell Bench Press: Pros and Cons
36:32 Deadlifts: Balancing Fatigue and Hypertrophy
38:46 Overhead Press: Evaluating Effectiveness for Hypertrophy
44:25 The Barbell Back Squat: A Hypertrophy Powerhouse?
49:29 Rowing Movements: Finding the Right Approach
56:14 The Big Five: When to Move Beyond Them
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