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  1. #1
    Banned LawrenceValenti's Avatar
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    Are compound exercises good for hypertrophy

    If you really want to maximise hypertrophy

    I don’t see the point in lifting for “stats” unless you’re training for a powerlifting competition and actually get paid

    I lift to look good outside the gym, not at the gym
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  2. #2
    Registered User GixxerSixxer's Avatar
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    Yeah
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  3. #3
    🥋 A Karate Kid age 60 Samraiwise's Avatar
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    While I agree with you,

    To each his own, even when trying to reach the same goal, people have their different ways.

    Speaking for myself, I only do heavy compound exercises like Bench Press, Weighted Chin-ups, Dead Lift and Squat. Mostly because at age 60 my recovery capacity isn't the same as when I was younger.

    Now my motto is "Minimum Effort for Maximum Results."

    Good luck m'friend.



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  4. #4
    Banned LawrenceValenti's Avatar
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    Originally Posted by Samraiwise View Post
    While I agree with you,

    To each his own, even when trying to reach the same goal, people have their different ways.

    Speaking for myself, I only do heavy compound exercises like Bench Press, Weighted Chin-ups, Dead Lift and Squat. Mostly because at age 60 my recovery capacity isn't the same as when I was younger.

    Now my motto is "Minimum Effort for Maximum Results."

    Good luck m'friend.



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  5. #5
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    That's all I do now in my home gym. I have barely done any isolation movements in a year and a half. If you want to build mass, heavy compounds are the way to go. I am now convinced that isolation exercises like tricep pushdowns, bicep curls, calf raises, etc are absolutely useless. You'll develop calves by squatting heavy. You'll develop your biceps by doing heavy weighted chinups. You'll develop large triceps by bench and shoulder pressing heavy weight.
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  6. #6
    Unregistered User 2RDEYE's Avatar
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    u don't really have to lift heavy for hypertrophy. think of it like control. control the reps. slow in slow out
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    Registered User KirkMcquest's Avatar
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    If heavy compound movements triggered hypertrophy, how come olympic lifters dont look like bodybuilders? Some of them are putting up incredible weights and dont look like they lift at all.




    Last edited by KirkMcquest; 12-08-2019 at 06:51 AM.
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  8. #8
    🥋 A Karate Kid age 60 Samraiwise's Avatar
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    Originally Posted by LawrenceValenti View Post
    You're an absolute beast for your age, upmost respect to you
    Ty. *bow*

    Originally Posted by lightsarefallin View Post
    That's all I do now in my home gym. I have barely done any isolation movements in a year and a half. If you want to build mass, heavy compounds are the way to go. I am now convinced that isolation exercises like tricep pushdowns, bicep curls, calf raises, etc are absolutely useless. You'll develop calves by squatting heavy. You'll develop your biceps by doing heavy weighted chinups. You'll develop large triceps by bench and shoulder pressing heavy weight.
    YES, you'll get no argument from me.

    Originally Posted by 2RDEYE View Post
    u don't really have to lift heavy for hypertrophy. think of it like control
    The time when you satisfied is the time when you stop to grow. In other words, you must lift heavier if you want to grow bigger. That's where the compound exercises come in.

    Intensity, volume and frequency are all important factors but without intensity you remain the same unsatisfied and frustrated old-self forever and that's a fact and reality.

    Originally Posted by KirkMcquest View Post
    If heavy compound movements triggered hypertrophy, how come olympic lifters dont look like bodybuilders? Some of them are putting up incredible weights and dont look like they lift at all.
    You should learn the difference between power and strength sports.
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  9. #9
    Registered User Brosnbroccoli's Avatar
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    Which exercises do you have in mind that are not compound exercises that target your back, chest and legs?
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  10. #10
    ScandyBrah IvanNorge's Avatar
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    Yeah, combined with other work and in different rep ranges.
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  11. #11
    Unregistered User 2RDEYE's Avatar
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    Originally Posted by Samraiwise View Post
    The time when you satisfied is the time when you stop to grow. In other words, you must lift heavier if you want to grow bigger. That's where the compound exercises come in.

    Intensity, volume and frequency are all important factors but without intensity you remain the same unsatisfied and frustrated old-self forever and that's a fact and reality.
    i mean you should be lifting at a weight heavy enough but there's all sorts of other things you can do for hypertrophy instead of upping the weight like slow and controlled reps, pause reps, time under tension stuff.
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  12. #12
    Banned Kev1972's Avatar
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    Originally Posted by KirkMcquest View Post
    If heavy compound movements triggered hypertrophy, how come olympic lifters dont look like bodybuilders? Some of them are putting up incredible weights and dont look like they lift at all.




    Dorian Yates did mostly compounds. And only 1 working set. He got pretty big.

    Oly lifting isn't a good comparison because they have weight classes and the movements are much more technique oriented than power lifting movements.
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  13. #13
    Registered User ascendingIRL's Avatar
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    do both isolation and compound
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  14. #14
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    This awesome pro wrestler from the 60s did only compounds and he had a fantastic build.




    you can see him in a movie scene here

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