The big 3 in the gym (Bench, Deadlift, Squat) is overrated in achieving gains.

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Cardio is king

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I only care about being the strongest person in the gym. Aesthetics is secondary so I prefer the big three.

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Fair

Size ? Yes - there are more effective way to get huge. Machines are a more effective way to get huge.

Overall strength. No.

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Don't do all of those exercises in one session tho. More volume and exercise visitation does not equal more growth. I've found over time that less is more, in terms of exercise selection and volume, and what's more important is training intensity and how close to failure I train.

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What’s your total btw ?

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I prefer cardio and mauy thai/bjj. I can kick some body builders ass hahah

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I do these in the garden 😤💪🏼

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I would argue that doing the big three will help you become much stronger in all areas and translate to achieving better gains. Getting stronger in each of the big 3 will help you lift more in other more isolated lifts like chest flies, seated rows, hack squats, etc.

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But, can’t discount that using dumbbells will lead to greater range of motion which could help with hypertrophy more than using barbells

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Depends on what you consider gains. Strength gains? We’ll probably makes sense to do the exercise you want to improve.

Otherwise, composite exercises just save time.

Size gains

Agree to some extent as long as you're not using that as an excuse to skip leg day. There's nothing more comical than seeing a huge upper body paired with toothpick chicken legs.

Dudes walking around like:

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Are we talking barbell bench or dumbbell bench, or both?

Dumbbell is arguably better for size, barbell for strength.

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