Many believe that to achieve maximum hypertrophy, one must perform the big three exercises: squat, bench, and deadlift. However, this is a myth. In this article, we will discuss why this belief is incorrect, the good and bad aspects of performing these exercises, and the real truth behind achieving maximum hypertrophy.

The Myth: The Big Three for Max Gains

There is a common misconception that the big three exercises – squat, bench, and deadlift – are necessary for building muscle mass. While these exercises can indeed be effective, they are not the be-all and end-all for hypertrophy.

Good Things About the Big Three

• Performing these exercises in higher rep ranges (5-10 reps) can be effective for muscle growth.
• They are technically demanding and can help improve technique and overall strength.
• Incorporating these exercises into a well-planned program can be beneficial.

Problems with the Big Three

There are at least two issues associated with the belief that the big three exercises are necessary for maximum hypertrophy:

1. Assumption of necessity: Many people include these exercises in their program even if they don’t suit their body or cause discomfort. This mindset can lead to poor exercise choices, increased fatigue, and higher injury risk.
2. Inferiority of other exercises: The belief that the big three are superior to other exercises can discourage individuals from trying alternative movements that may be more effective for their specific needs.

The Real Truth: No Must-Do Exercises

There are no must-do exercises for hypertrophy. The key to achieving maximum muscle growth is to choose exercises that provide the best stimulus-to-fatigue ratio (SFR) or raw stimulus magnitude (RSM) for your individual needs. This process involves:

• Selecting exercises that provide the best SFR or RSM for your goals.
• Performing these exercises until they become stale or less effective.
• Switching to other effective exercises when necessary.

While the big three exercises can be beneficial for some individuals, they are not mandatory for hypertrophy. Remember, hypertrophy plans should always be individualized and situational.

Conclusion

In conclusion, the belief that the big three exercises are necessary for maximum hypertrophy is a myth. Instead, focus on selecting exercises that provide the best stimulus-to-fatigue ratio or raw stimulus magnitude for your individual needs. By doing so, you can achieve maximum muscle growth without feeling obligated to perform specific exercises that may not suit your body or goals.