Powering Up Muscle Hypertrophy Using the Squat, Deadlift and The Bench Press

 

Lower Body Hypertrophy for Powerlifting

Video taken from the channel: Brazos Valley Barbell


 

Fatigue & Deadlifts for hypertrophy with Dr. Mike

Video taken from the channel: JPS Health & Fitness


 

Do You Need To Squat, Deadlift and Bench Press?

Video taken from the channel: Mario Tomic


 

Add 20 30 Pounds To Your MAX BENCH, DEADLIFT & SQUAT! Assistance Lifts| NEW PRs IN 3 4 WEEKS!

Video taken from the channel: ScottHermanFitness


 

StrongLifts 5x5 Results 8 Months Before and After

Video taken from the channel: Baber Barbell


 

Full Body Strength Training | Squat, Deadlift And Bench Press Workout

Video taken from the channel: Jay Tilley TV


 

SHOULD YOU JUST SQUAT, BENCH & DEADLIFT?!

Video taken from the channel: A.J Morris


Powering Up Muscle Hypertrophy With the Squat, Deadlift and Bench Press — Tiger Fitness. Build more muscle by incorporating the 3 powerlifts into your workout routine. The addition of the squat, deadlift and bench press will help build size. Build muscle by incorporating the 3 powerlifts into your workout. The addition of the squat, deadlift and bench press will help build size.

Contrary to what you might have read or heard, there is no rule that says you must Squat, Bench Press, or Deadlift in order to build muscle mass. The primary driver for muscular hypertrophy is increased mechanical tension over time. As the muscle is exposed to greater and greater tension loads over time, it adapts and grows.

It’s built around compound exercises, such as squats, bench press, and deadlifts, as these exercises are arguably the best for muscle growth. Each workout should take about 60-90 minutes. There are two leg workouts per week for a very good reason – lower body training is the key to building all-over muscle.

No matter what your gym or athletic goals are, squats and deadlifts play a major role in getting stronger and injury prevention, plus they’re the foundation of your power and hypertrophy too. Before you begin your hypertrophy workout, you should warm up by performing 6-8 sets of the compound exercises you performed on your power days, but for 3 quick repetitions per set. Thus, if you did flat bench on your chest power days, you’ll begin your chest hypertrophy workout with a flat bench press of around 65-70% of the weight you.

This works well for the squat and deadlift at first, and so people mistakenly think that the same is true, to the same extent for the bench press. But this misinformation is why there are so many cases where squat and deadlift numbers increase, but bench maxes don’t budge much. Many are focusing too much on their position, arch, and timing. The Best Powerlifting Hypertrophy Program Isn’t Your Typical Strength Routine As stated above, the workouts are all centered around compound lifts: squat, bench press, deadlifts, and overhead press make up the foundation of each session. That’s great for super-advanced guys, but if you aim to gain slabs of muscle, you need to do the big, basic lifts which tax your body and mind the most and place the greatest demand on your body to grow!

These basic lifts are the squat, deadlift, bench press, and overhead press. The Bench Press Isn’t Enough. Apparently, we all love bench pressing. That’s why every Monday of the year is National Bench Press day in every gym across the land.

And make no mistake, the bench press is a great movement for building the pressing musculature of the torso. There is no fixed rule for weight increases, however, you’ll probably find that you will be able to make bigger increases in your Deadlift and Squat each session compared to the Bench because of the greater overall use of the body’s musculature in the former two.

List of related literature:

After using this superset for a few weeks you will find your power in the bench press has increased considerably.

“Arnold” by Arnold Schwarzenegger, Douglas Kent Hall
from Arnold
by Arnold Schwarzenegger, Douglas Kent Hall
Simon & Schuster, 1977

For strength and hypertrophy, you want a balance of low-, medium-, and high-weight reps, but you should perform your heavy lifts at the beginning of the workout.

“Glute Lab: The Art and Science of Strength and Physique Training” by Bret Contreras, Glen Cordoza
from Glute Lab: The Art and Science of Strength and Physique Training
by Bret Contreras, Glen Cordoza
Victory Belt Publishing, 2019

Your last sets should incorporate a weight that limits you to one or two reps.

“Winning Bodybuilding: A complete do-it-yourself program for beginning, intermediate, and advanced bodybuilders by Mr. Olympia” by Franco Columbu
from Winning Bodybuilding: A complete do-it-yourself program for beginning, intermediate, and advanced bodybuilders by Mr. Olympia
by Franco Columbu
Creators Publishing,

Those changes are fine—just be sure to practice the same setup every time you lift.

“Becoming a Supple Leopard 2nd Edition: The Ultimate Guide to Resolving Pain, Preventing Injury, and Optimizing Athletic Performance” by Kelly Starrett, Glen Cordoza
from Becoming a Supple Leopard 2nd Edition: The Ultimate Guide to Resolving Pain, Preventing Injury, and Optimizing Athletic Performance
by Kelly Starrett, Glen Cordoza
Victory Belt Publishing, 2015

One solution is to use the same technique that powerlifters and weightlifters use.

“Natural Bodybuilding” by John Hansen
from Natural Bodybuilding
by John Hansen
Human Kinetics, 2005

For two and a half hours, I’d lift, starting low with the manageable, then bumping up the weight with each lift.

“Finding the Champion Within: A Step-by-Step Plan for Reaching Your Full Potential” by Bruce Jenner, Mark Seal
from Finding the Champion Within: A Step-by-Step Plan for Reaching Your Full Potential
by Bruce Jenner, Mark Seal
Touchstone, 1999

This is interesting, because the squat and bench press are two of the three lifts that comprise the sport of powerlifting.

“Neuromechanics of Human Movement” by Roger M. Enoka
from Neuromechanics of Human Movement
by Roger M. Enoka
Human Kinetics, 2008

Limiting your reps to five is even better.

“Power to the People!: Russian Strength Training Secrets for Every American” by Pavel Tsatsouline
from Power to the People!: Russian Strength Training Secrets for Every American
by Pavel Tsatsouline
Dragon Door Publications, 2000

To focus on power and strength, you are doing the fewest reps but the most sets.

“Strength Training for Triathletes: The Complete Program to Build Triathlon Power, Speed, and Muscular Endurance” by Patrick Hagerman, EdD
from Strength Training for Triathletes: The Complete Program to Build Triathlon Power, Speed, and Muscular Endurance
by Patrick Hagerman, EdD
VeloPress, 2014

No, you shouldn’t be deadlifting like power lifters (i.e., many heavy sets), nor like the CrossFitters who commonly do many high-rep sets with a more moderate load.The protocol I recommend, after a light warm-up set of six reps, is three sets of deadlifts with reps of five, four, and three per set.

“The Rock Climber's Exercise Guide: Training for Strength, Power, Endurance, Flexibility, and Stability” by Eric Horst
from The Rock Climber’s Exercise Guide: Training for Strength, Power, Endurance, Flexibility, and Stability
by Eric Horst
Falcon Guides, 2016

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

[email protected]

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89 comments

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  • bro..u ARE a man of ur words..like u always say..”more good stuff coming soon”..u never fail to deliver..thanks a lot for all these informative vdo over the years!!! much love and respect from Australia…

  • anybody got tips for getting more weight on squat? I can do 185 for 5 but it seems like any higher than that i can only do 1 or 2 reps. Im 6’3 with very long legs, looking for tips to get me to that elusive 225 mark

  • Love the vid. One thing that drives ANY guy crazy is that moment you know you can’t lift that bar to get the weight you have anticipated doing. I like the idea of the explosion. I’m basically a control freak when it comes to working out. I like taking it slow so my muscles have time to react. This will be something I’ll try. Thanks.

  • good job dude! I’m trying to hit the 205 BP, 315 squat and 405 DL by the end of this year. look like Snap Fitness, I used to work out there too!

  • yo jay i’m training to join the marines, however i do like lifting weights.. do you think doing this routine one day a week and then focusing the rest of the week on cardio and body wight a good thing.. ive lifted a lot of weights in the past and maybe doing this routine may help me cut down and focus in running..

    cheers in advance mate

  • Those were your 1rm. For me if I can do any weight for 5 reps I can usually do 10 more pounds for 3 reps and 10 more pounds for 1 rep. For example, if I strict curl 100 pounds for 5 reps, then I can without a doubt do 110 for 3 reps and then I can do 120 for my one rep max. Good job on your lifts m8 much respect to the ass to grass squats!

  • +ScottHermanFitness I’ve recently started to lift and I’ve realized I have weak grip.. My forearms tire out easily and I lose grip and its frustrating because it cuts my reps short. Any recommendations to help improve this? Thanks!

  • Good job. Ignore the idiots here who claim to know it all. Focus on your own progress and get stronger step by step. For some it goes fast for others slow. It doesn’t matter as long as you progress

  • Good video mate, I watched a video some time ago by Omar Isuf, featuring Jeremy Hamilton (elite PL) and he says key is bodybuilding training in his off season and he barely does The standard PL bench/squat/DL and uses alternatives to overload and grow. I believe this is the practice for most natty elite POwerlifters too. PS. Larry Wheels is a beast, and has openly admitted he uses roids. Still a beast though!!

  • Deadlifts becomes to detrimental when you progress so best once aweek on deadlifts but great to recruit pendalay rows or powerlifting version of the barbell row known as crok row which is harder than pendalay but will improve bench sqaut deadlifts carryover

  • Amazing strength but kinda puts the question to bed on what rep range is best for hypertrophy
    Not 1 obviously….but hey max respect for the weight moved
    Now dip into the 6-8 range for some true gains

  • My progress with Stronglifts 5×5, until eventually stalled out:
    Squat 175lbs 5×5 310 3×5
    Bench 150lbs 5×5 250 3×3
    Row 150 5×5 245 5×5
    OHP 95lbs 5×5 150 3×3
    Deadlift 185 1×5 305 1×5
    My deadlift didn’t progress as much as I had hoped, but my squats are feeling good.

  • Squat is very overrated and I say that as a powerlifter. I think that 6 exercices are important and some smaller moves nearby and that’s it. If you struggle somewhere with the lifts of the competition then change something or train specifically.

  • Great tips here!! Putting out some awesome vids man!
    If I could just add one thing on the box/bench squats: Just make sure it’s a weight you can handle.. Unless youre inside a power rack with pins adjusted accordingly, if you get stuck at the bottom in the seated position, there’s basically nowhere to go other than dropping the bar off your back, or even worse, collapsing forward with your ass stuck on the box/bench.

  • A lot of the best powerlifters are shredded to the limit of the weight class they compete in (or sit at a weight slightly higher so that they can compete after a water cut etc).

    The powerlifters who just train squat bench and deadlift more often than not end up being pretty mediocre at the sport, any good powerlifter includes hypertrophy work, especially when they have a lot more room left on their frame for size which they then use to squeeze as much strength from as possible.

    I suplose aspiring powerlifters should not underestimate and neglect hypertrophy work and aspiring bodybuilders shouldn’t shy away from compound movements and strenfth progression.

  • crazy, very cool

    its crazy cause im definitely bigger than you, but you’re easily stronger than me. i think ill try power lifting for a little while then lol
    thanks for the motivation

  • I have three strongman clients who have all damaged their biceps-tendons with the Atlas stones. The stones are an injury just waiting to happen. But generally, most strongman events are an injury just waiting to happen. The risk-reward is just not worth it and all top competitors are on ‘roids and GH so a non-drug user could never hope to compete.

  • I bench about 4 plates squat 5 for 2-3 reps and deadlift 555 for 2 at 200 lbs. But I hit a wall and my tires have no tread. So time to go back to basics.

  • 5×5 has been around forever..It has even been an olympic swimmers programme. Ok, Heres what I hate about the haters.. You are young, havent been doing 5×5 long enough for it to matter. Here;’s a thought. Try doing 5×5 until you get to the point of 450 pound squats, 500 pound deads and 300 pound benches…NO!!!!! you just want instant gratification!..Too hard huh? Lets switch to arm curls or calf raises lol. My advice..do NOT give up on a 5×5 (yeah like 3×5 dropping volume is gonna help!) until you are doing these weights…If you give up on 5×5 at 200 pounds lol..geez u will give up on anything

  • This guy’s bench press max is 93kg mine is 115kg but his ohp is 68kg 1RM and my ohp is 65kg �� i guess ohp and bench press are not as relative to each other as i thought..

  • Gotta say, you made great gains. Went from a 2010 vid of yours where you looked kinda small (though I thought you looked amazing before I started lifting) to a 2014 one where you look pretty jacked.

  • That’s a lot of weight on overhead press. Nice job man. Somebody at the gym I go to said he saw a dude military press 315. I want to see that in person. I don’t even know how 315 is possible.

  • Diet is more important for the look, i am doing stronglifts now, loving it, i used to train P90X and also did 22 minutes hard corps, adonis index etc, i was training way too much and always fatigue. I am also 46.

    I been on stronglifts 2 weeks my energy is trough the roof and i love it, good old, back to basic training. I am on keto fasting, been on it for 6 weeks…

  • Your videos are amazing! Thanks Scott and Dave! I’ve been having a tough time with pulling off the floor for my deads and also lifting up when I’m close to the ground for my squats. This was exactly what I wanted to know. Keep it up guys!

  • For those of you who are saying he didnt put on muscle, of course he did. He’s an actual natty unlike 99% of the other people on fitness youtube (including the ones you may think are natty are on stuff too). He put on muscle relative to his frame and genetics (probably 12 pounds of muscle progressing with the numbers he did). Also a lot of slimmer guys like him never bulk up enough to truly look like they lift. I know this because I had issues as a 6’5 guy bulking for the longest time. You cannot separate size and strength as natural, studies clearly show there’s almost a direct correlation with a one rep max and the amount of muscle on a person’s frame. The only thing you can improve is some lagging body parts that may need more volume. The fitness industry has skewed results on youtube because literally everyone is taking sarms or steroids now a days. Most of these people make a living off of their appearance, so they’re gunna take stuff whether it gives them that anabolic look or not. Good progress man, keep the good work up

  • This dude is strong af for his size. I’m about this guy’s exact size and I can only Squat like 180, Bench 185 and Deadlift 265, my overhead is about only 95 pounds.

  • awessome man…
    deadlift was my arch enemy since i started hitting the gym hope your tips will help me….
    thnx a lot buddy.
    you are helping me better than my coach….

  • So your true max deadlift was definitely higher. Your velocity on the 365 was enough that you could have repped it two or three times.

  • Awsome brotha I can only do half that and I weight 205.. bro I’m brand new but I have been doing 5×5 for 2 months I couldnt lift anything before… but bro I try my best but I only get doms for a day or 2.. I’m never sore any more.. I have tried over training twice in a day same workout.. military5x5.. my arms have stopped shaking.. but where has doms gone I try hard as fuxk

  • I would definitely raise those catch racks or whatever they’re called. If you failed on a squat you wouldn’t wanna hav to go that low to get it off ur back. Dropping it wld be awkward too.

  • Man, have you thought about trying to get featured on Physiques of Greatness? Chris is opening up the channel to naturals to promote their channels through PoG. You deserve the exposure. You’ve most definitely put in the work. Thanks for the great content man.

  • Great information although there is much more to get out of ‘4’ big lifts

    There are many answers hidden in what you just said… think about it

    No one said you ever needed to train the 4 lifts for power

    You can train clusters; BBB, high reps, death-by and stimulate muscle without having to do a 5th exercise

    Ex 4 = OHP

    Try Squats with 4 plates and lower to the supports remove a plate each side and dead squat to the top repeat to failure

  • Hey guys what do you think of my stats

    3.5 years

    BP 160lbs vs 1 rm
    DL 300lbs v 1 rm
    SQ 295lbs v 1 rm

    I’m cutting so i weak but i am planning to up my BP by 200lbs

  • I suggest just doing pause bench press with full ROM touching your chest. As a powerlifter, you basically have to perform a pause bench so why not train for that? I understand not going all the way down keeps more tension on the chest, but even if you do go all the way you still have to keep your form solid and tight. Alan Thrall and Mark Bell just posted a video suggesting pulling the bar into you. Just making a suggestion if he’s a powerlifter.

  • scott i find that rack pulls can be really taxing on elbows and joints while going heavyt. i recommend adding some ropes or cables when doing them to ease the stress it puts on the joints

  • I have stopped dead lifting this week because I was checking if it hindered me, and oh boy, Dead lifts are insane, I never felt better, did more sets on everything else lol, this video is amazing, thank you for all the knowledge and information you have shared.

  • Well someone knows what their doing, good to watch this is how all the good lifters who made progress at our gym trained. Some people seem to think that gaining strength in the gym is rocket science and they wonder why they cannot gain strength doing preacher curls, tricep pushdowns or back lat machines.

  • Your lifts look perfectly fine. Anyone who says anything else is just talking shit. There will always be form breakdown in max effort lifts. People who talk shit on YouTube are the worst. Guy starts a program and makes quite a bit of progress, shares his experience freely and then gets ragged on. Bunch of self-righteous dbags who comment with all their negativity.

  • damn around that i was also doing stronglifts (and i also was a few months into stronglifts)
    but in january of 2015 i hurt my back and got a disc injury
    now in 2019 i try again…doing starting stength now
    my back still hurts but its managable

  • Awesome progress man. And based on your comments; it’s great to see you didn’t let the internet trolls get to you. I hope you kept up the hard work over the past 4 years!

  • I did 4 months of stronglifts. starting off as fat 88kg 26% man in his late 30’s I got down to 79kg 19% bodyfat (I’m 5ft10).  My before/after: BP: 144lbs/190lbs. DL: 220/340lbs SQ: 190/285lbs OHP: 99/134lbs.

  • I am very proud of Dave. Despite the few assholes with SUPER SUPER SUPER TINY PENISES talking shit about his bench (why else would they if not for a micro-penis, right?), I am happy to see the majority of you are supporting him. The best thing about this channel is how supportive and helpful everyone is of each other and I have seen Dave come a LONG way over the last year. He is taking his power-lifting very seriously and I bet in a few more years he will be breaking records. But yes, as you can tell he spends much more time deadlifting and squatting.. haha.. get on that bench Dave!!

    We all have to start someplace and you shouldn’t be discouraged if you feel like your numbers are not that great. We all started out being much weaker than we are now and through dedication and determination you can accomplish any goal and SMASH through any strength plateaus you might have!

    I hope this video helps a lot of you improve your strength training and if you want a full program that shows you EXACTLY how to implement these lifts, check out COMPOUND CORRUPTION: http://muscularstrength.com/article/Compound-Corruption-Get-Stronger-by-Increasing-Your-Compound-Lifts

    For those of you who are more like me and want a POWERBUILDER program, check out my PUSH-PULL-LEGS 12 week program here: http://muscularstrength.com/12-week-challenge-workouts

    TRAIN HARD!!!

  • would have thought for 8 months you would have gained more than 45 on bench. i started at 130lbs and hit 195 in less time. still glad to see you trying. good luck!

  • #allnotificationcrew Great one again buddy! Really like the shots in between. underlines what you already described very well 😉 cheeeeers

  • Hey man awesome progress.. i know this video is 4 years old and idk how much u progressed in that time but I’m 1 month into the program and absolutely loving it. It feels good to finally have 45s on the bar. I would love to pick ur brain a little bit if you read this message.

  • rule of thumb for heavy lifting bodybuilding sytle is 4 to 5 sets of 5 to 8 reps, 80 to 85 percent of your max weight. and you slowly progress. powerlifting might have a different view on this but this actually works 100 percent.

  • Great video as always. Question, when is a good time to do these accessory workouts? After the lifts on the same day or on a separate day? I do SL 5X5 so should I do these exercises on the same day or on my off days? Thanks.

  • So did you just decide to not work your upper back with barbell rows? Like you don’t care about unbalances between your back and chest, front delt and rear delt? Not only 5×5 is not really good for building muscle, You also manage to drop one important exercise too

  • Really impressive. Those starting weights are to be proud of too. I reckon you could of gone heavier on your 1 rep max for shoulder press. You maybe ginger mate but you have soul, you must do because you have the same shoes as me…LMAO. Keep on going and all the best in reaching and conquering your plateaus.

  • I trained like this for years and got very strong for my size but completely plateaued size wise. Finally added 20 rep squats & grew like fuck & now do more work on the 8-12 rep range. However I still believe in 4-6 rep deads… they just seem to provide a thickness that nothing else replicates. Half deads off blocks or the rack I’ll go higher but off the floor never more than 6 reps. Whenever I let deads go I lose size & often weight with it.

  • Nice Video! Excuse me for the intrusion, I would love your thoughts. Have you ever tried Millawdon Muscles Mountain Trick (search on google)? It is a great one off guide for learning an effective strength training program to get fast results without the hard work. Ive heard some unbelievable things about it and my old buddy Taylor at last got excellent results with it.

  • You’ve done well here mate! I’m doing the same program 12 weeks in. You’ve made some strong lifts there. Thank you for sharing your experience, taking time to make the video. Ignore any comments from the imbeciles. Keep progressing!

  • Wait.. 500 deadlift, 450 squat, pretty decent! 230 bench!??! HOW!? I can’t deadlift 500lbs, but I can easily do work-sets of 230 in bench. wtf?

  • Cool that you can lift that much but Im calling bullshit. Video was staged. You wore the same clothes during each vid session. Stronglifts 5×5 works because im using it and I have seen my max go up significantly in 2 months.

  • I can bench 85kgs..deadlift 140kgs but…my squat sucks i cant squat more than 85kgs….:-|…am 17 yrs old 58kgs bodyweight 5’6 height

  • Very good points made. The issue is that people focus on with powerlifters is that most people will look at them and say “yeah they can squat big but their arms aren’t in proportion” when it reality they don’t care how aesthetic they are.

    Unless your goal is competing in one or the other a bit of both is definitely helpful.

    NB I watched Kevin Oak Squat 300kg for 5 beltless like it was an empty bar and the dude has got a very well proportioned physique at 240lbs!

  • You’ve done great better than most ppl ever do but on the dead lift over extending your hips like that is really bad for your spine. Like so this monster can read this.

  • I am not an expert, and I don’t want to diminish your effort or progress, but I don’t really feel like 1.5 years of experience gives a lot of credibility. It isn’t a lot of time to build a lot of knowledge or (personally) work through various issues and plateaus.
    EDIT: On average I do like your content Scott.

  • This video change my life especially in the bench, I used to only bench the bar. using this as a guide now I max out at 165 which is not alot, but a huge improvement in 2 1/2 months. Thanks Scott and Dave

  • Sometimes when I bench (reps of 70% 1RM) my shoulder feels pinched the next day. I feel like my shoulders can’t support the weight I’m pushing. I thought my form was great but maybe not. Any suggestions?

  • I’ve actually been doing pause deadlifts to try and increase my deadlift. I haven’t tested my max yet, but my numbers for pause are better than where my normal deadlifts numbers have been, so I’m pretty excited.

  • You know the pickle jar scenario makes a lot of sense. But since I haven’t got a woman I don’t need to squat and deadlift right ������

  • A few notes to add from 2 years worth of comments:

    Deadlifting in squat shoes is fine. It’s only a 0.6 inch heel. I’m too lazy to bring another pair of shoes to the gym. It doesn’t affect deadlifting in any noticeable way for me. The world is not going to end. Calm down.

    Like I said in the video, the 1RM amounts when I started are estimates only. I didn’t max out before I started, so I have no way of knowing exactly how strong I was before. People are commenting about how those starting numbers are high, but realistically they are probably lower. I didn’t want to assume or guess lower to inflate my progress at the end, so I estimated them based off of plateau’s from a few weeks in.

    You can’t get big in 8 months, no matter what program you are on. If you started out skinny, it takes many years to build up muscle naturally.

    Form nazi’s: This is a max out session. If you are a casual gym lifter like me, and you go to max out, there will be some breakdown in form on high weights. Nothing here was dangerous or worrying. In my normal training my form looks better, of course. Pushing the limits always carries risk, which is why I rarely max out.

    The program is 5×5. In this video, I’m not doing 5×5 weights. I am maxing out to test my strength.

    The “pathetic” or “you’re weak” comments: You may be right. I did the best that I could in 8 months, and this is the result. If it sucks, it sucks. But it’s 100% real, 100% honest. I put this out there to motivate and educate people who are interested in the program, and that was my sole goal. I didn’t do this to impress you.

  • Are you about 5 11″ tall Scott?

    was wandering if you find upper arm size can vary slightly from week to week? Like 1 week slightly larger and the next week slightly smaller? Obviously the measuring is done on an off day.

  • How much were you eating during this period? I think that’s an important factor. I also think that, while your results are very impressive for 8 months, you might have gotten even more progress if you switched to a more advanced, periodization-based program after 5 months or so.

  • TIP: say if you are haveing a hard time getting your bench off your chest, try doing chest stretches everyday after your workout hold for 30 seconds and do 3 sets. If your muscles are too tight you will not be as strong when they are stretched, and if your muscles are 2 stretched out they will not be as strong when they are contracted

  • Great video Scott. Still working on getting the flexibility in my shoulder (Shoulder replacement surgery) so I can do squats again.

  • Idk if you answer to your older videos…but hey about the pause squat, i have been HEAVILY considering doing those! But, i heard it’s best to do them all the way down like ATG squats, but can they be done from parallel like the guy in this video did? Also notable is that I am just trying to improve my powerlifting squat, so i just wanna go PAST parallel, not exactly ATG. I think it’s best i just go pause at parallel, but i’d love to hear your advice because i wanna make the most out of my accessory lifts!

  • Very good video my friend, however I want to add something:
    doing Squat Bench Deadlift in a single workout could be a great way to train when you don’t have much time and or/ you are on holidays and you finally find time for the gym.
    It’s like doing a Pull Ups/Push Ups and Squats ( no weight ) training, only much harder and recruiting much more muscles
    Nice vids again 😉

  • Hey Scott, another great video! I tend to struggle on the bottom halves of all leg-based compound lifts (I know that means my glutes are weak, so I utilise hip thrusts/deficit deadlifts/pause squats). Also wanted to encourage you to continue your ‘versus’ series with your shred challenge and ‘versus’ series, I’ve lost 4% of body fat and increased compound lifts by an average of 15% in a single month. Thanks for your support, as always!

  • Great video Scott. Very useful info. I will have to remember when i finally get back to the gym. I have one question i hope you can help me with. Before i get back to the gym could you recommend a good bag to use for meal prep? I like the look of your BSN one. Do you have any recommendations you could give me that maybe come with a code so i can give you some credit with the sale.
    Thanks again for all you do.:)

    PS. If you had one for your brand I would buy it:)

  • I can finally say that my dead lift isn’t absurd compared to my bench, as it has a similar ratio to yours. 475lbs dead lift, 220lbs bench, 335lbs squat. 8months in.

  • Hi Jay is there anyway you can email me or I’ll email you as I am doing a drama and I might be picked for a script…. this is not a joke as I can show you an email from the BBC…. As I would like you to be in it if all goes well

  • quick question, so do you incorporate assistance lifts after the main lifts? or do assistance lifts only to replace the main lifts?

  • Is your push pull legs a mix of powerlifting and bodybuilding? I wanna put on mass and build muscle but on the main lifts like the bench, deadlift, squat and oh press, I want to increase my maxes or would you recommend your first 12 week challenge. Or try mikes powerlifting first then switch to yours for more of a hybrid

  • Sees 5×5 results…. strenght increase amazing… aesthetics… Swimmer build at best…

    Me… okay boys were gonna do high reps heavy weights for hypertrophy for a year…
    Then 5×5 year 2 for strenght..

  • I mix hypertrophy exercises with 10×1-5 heavy weights and its much much better then just training for hypertrophy and my man its not one it depends

  • What’s funny is that everybody is quick to talk shit whenever someone reveals their numbers but when I’m at the gym I RARELY see anyone squat, bench, or deadlift more than 225 properly.

  • Nice video scott. What your views on Decline Bench Press and Revse Grip Beach Press as I can’t seem to find any videos from you on them.

  • Honestly your video is very demotivating for the following reasons:

    1. It looks like you had almost no gains in muscle mass. Show your torso at least ffs. It’s BS that you can’t see gains after 8 months, you could have easily gained 15lbs as a complete beginner.

    2. You started lifting higher than most people who start the SL program, if you had bad form it doesn’t count and it looks like you recorded the video at the end of the program so we will never know. And who cares about the max rep? Show us how much you lifted when doing 5×5.

    3. There is overall very little progression as a beginner.

  • hi! scott just subscribed to you for a few days now and been watching your past videos. keep it up and more power.. -just a newbie

  • Im 19, 195lbs, 5’9, 16%body fat and only consume 2000cal a day. I believe i have metabolic damage because i feel full when i attempt to eat my recommended calories for maintenance. How do i boost my metabolism?

  • Your squat is legit man, I had to completely go back to the drawing board and redo my squats to get way down ass to grass style and 365 lbs. was my ending point before I redid them and now after a year and a half I’m back at 365 lbs. but with very deep depth and you’re already there it looks like. Props man, you did it in a much shorter time than I did, you’ve got a lot of potential and strength to achieve especially in the squats my dude.

  • Hi, Mario! I like your channel, it contents a really good information. Thank you a lot! Did you tell in your videos about variation exersices(fir example can I change bench press on dips or other)? I didn’t find it. And if you didn’t, can you make video about it?

    sory for my english..

  • Hey Mario, do you think as a vegetarian eating 10+ eggs a day would be overdoing it?
    I mean, not many other sources are as cheap and I’m on a tight budget. I already eat rice and beans. I’m not sure about whey because eggs would be so much cheaper in the long run compared to whey.
    What is your opinion on this?
    Thanks!

  • Deadlift for strength (for doing deadlift) okay, but deadlift for muscle growth…?
    Which muscle is really dynamically trained except for the glutes. None, almost every muscle group is stimulated isometrically and I think that is not the most optimal way to achieve muscle growth. I believe that deadlift for muscle growth has virtually no added value.

  • Why is he performing only one rep for squats? Is it because he’e just showing the movement or did he have to switch to one rep with all that weight?

  • Good vids. You have obviously thought things through (balancing useful exercises while maintaining technical proficiency in the main lifts).