Best Exercises for Hypertrophy | Dan John

[@chemclimber]

I definitely agree. Certainly for me dips seem to put a lot of size on my chest and arms

[@DanJohnStrengthCoach]

If you can do them, they are amazing.

[@davidhirst1661]

The grip point is a good one. When we grip something hard we engage the central nervous system a lot more, whereas if the grip is lighter it's easier to engage the muscle more. The concentration isn't on the grip, it's on the mind to muscle connection that leads to better hypertrophy.

[@DanJohnStrengthCoach]

I thought I mentioned that but it might be in the book.

[@LuisGonzalez-gb4uh]

So, summing up the idea, those exercises where the grip is not a limiting factor are better suited for hypertrophy.

[@danielcartwright8868]

I think the pull-over is effective because it gets a good stretch on the lats, and it appears that working a muscle in the lengthened position is very beneficial for hypertrophy (possibly with lengthened partials being more effective than full ROM reps).

[@DanJohnStrengthCoach]

If you can do pullovers, they are just fine. The bulk of the men I work with can't get into the basic position.

[@edwatson4997]

We had a "fat jiggler" when I was a child. My Dad used it on his belly and my Mom used it on her butt. It probably only interfered with their digestion. I had forgotten all about this fitness fad until you mentioned it. It made me laugh. Thanks for all you do Coach. Can't wait for your printed book to come out.

[@DanJohnStrengthCoach]

They were everywhere. And...they were really heavy; lots of steel.

[@adamratcliffe4507]

Always great insights

[@DanJohnStrengthCoach]

Much appreciated!

[@satchycollins3985]

Thanks

[@DanJohnStrengthCoach]

No problem

[@zzzpft32]

would this be an occasion to consider straps for some pulls( db rows for example) if one's goal is my hypertrophy ? thanks coach

[@DanJohnStrengthCoach]

Some people can't make straps work on pulls (esp pull ups) but I think it is a good idea. Now, if you play a sport, I would be more of a "no." It's fine for basic bodybuilding.

[@zzzpft32]

@@DanJohnStrengthCoach gotcha, thanks Dan. My most common pull these days are pullups, often weighted, never strapped. Would consider straps only for some additional pulls.

[@stephen8996]

If you're doing heavy weighted pull ups then I find it unlikely you'll need straps on db rows. Obviously it depends and yes they could be helpful with certain exercises like rdls for me specifically ​@@zzzpft32

[@jeremyamin1387]

Hi Dan, Thank you for the great content. Interesting to hear your idea on grip required exercises not being as conducive to hypertrophy vs. grip less-required exercises. Throwing my own idea out there, could that be because *both* the motor and sensory homunculi have the hands (and, for the sensory homunculus, the thumbs especially) highly represented that our body would want to preserve them by not allowing as much potential for high force production on the fingers indirectly from the pulling muscles? Coincidentally just before coming across this video I was writing out a list of the most bang for the buck exercises if I were to program a person to only do one exercise for the rest of their life for strength and hypertrophy, two exercises for the rest of their life etc. I reasoned that the Trap Bar deadlift would be the number one choice for only one exercise since it includes so much of the body and also includes gripping the bar vs. the squat which doesn't quite have the same potential. Your idea about gripping for hypertrophy has me rethinking this choice. Cheers, J

[@DanJohnStrengthCoach]

I have, I think, three chapters on this in the new Easy Strength Omnibook

[@davidwelburn]

I find pullovers pump my lats really well. But I wanted to ask you if you thought that pullovers might help to rectify spinal kyphosis? I have an idea that this might, at least in part, be responsible for my age-related height loss. Any thoughts? Thanks.

[@DanJohnStrengthCoach]

Well, I don’t know about that. But I did appreciate your idea about how they pump up your lats. I couldn’t do them as a kid and then I looked back over my career and I realize that that was probably an insight about my shoulder flexibility I should’ve paid more attention to.

[@gilbertgurney4898]

I thought the pullover was for the back/lats ? Nautilus pullover was meant to be the best back/lats builder, way before my time so I've never used it.

[@DanJohnStrengthCoach]

Arnold made a point about that machine: basically worthless. I don't know if it works or doesn't but the old-timers loved it after doing sets of high rep squats. It "stretched" your ribs, they said. I don't know if it does or doesn't.

[@ryanmaesen68]

What set and rep scheme for dips?

[@DanJohnStrengthCoach]

Any traditional program...

[@dialohurt4333]

Do you have a video on best strength exercises?

[@DanJohnStrengthCoach]

You could certainly look through the back Podcasts. I’m pretty sure I talk about that a lot.

[@okcyurwin]

And here's me getting in to pull ups😬😁😁

[@DanJohnStrengthCoach]

Excellent.