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

 

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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.

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11 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