- the only X exercises you will ever need!
- dont do Y because its useless.
Because. It's. Useless. This statement in particular brings me to a Dr Mike video around strongman and loaded carries for hypertrophy. And if looked at in a bodybuilding sphere, ya I get it. But to say loaded carries arent good for hypertrophy and a myriad of other benefits?
If you just did curls, I would say you were leaving a ton on the table. If your curls come at the tail end of weighted chinups, cleans, and rows? Every rep you do is going to be money in the bank. A lot of the prime movers are fatigued from compound lifts and can settle into a hypertrophic range without losing any ability to move weight. The combination of big and small movements is where the magic is. There is no 'just do X' because it doesn't make sense.
You know who does a lot of farmers walks? Farmers. Movers. People that need to get bulky odd objects from point A to B. I dont know about you, but i tend to not think of most of these people on the job as massive. Strong? Absolutely. But in isolation carries are not necessarily a mass builder. Add them to a program though? Bro. The biggest and strongest I've been in the last 10yrs is when I focused 2-3 days a week on Keg carries and farmers carries. No program needed. Just pick it up and walk until it sucks. Try to move fast. Everything got better at the same time which was WILD. One of the strangest parts is weight increase on the bar was not always a good barometer for success. Just carrying around bodyweight or slightly more was money in the bank.
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