Get The Best Of Both Worlds With These Top 5 Exercises For Strength And Size!

[@mitchellhooperstrongman]

Until January 5th, UP TO 50% off programs - check it out! moosecoaching.com

[@Steven-go1vh]

Love this, now what about Zercher squats, and kettlebell/dumbell squat strict press? Where would these go? I would assume strength and size but I would like to hear from the mooses mouth.

[@MaximilianBerkmann]

Summary: Top 5 exercises for strength: 1. Legs: Low-bar Back Squat 2. Posterior chain: DL 3. Pushing: Strict OHP 4. Pulling: Pendlay Row 5. Carry: Farmer's Walk Honourable mention: Leg Press Top 5 exercises for hypertrophy: 1. Legs: Pendulum Squats 2. Posterior Chain: Barbell RDL 3. Pressing: Close-grip Incline Press 4. Pulling: Seated Cable V-Row 5. Carry: Heavy Barbell Shrugs Combined top 5: 1. Legs: High-bar constant tension Squat 2. Posterior Chain: Stiff-Legged DL 3. Pressing: Inclined swiss-bar Press 4. Pulling: Bent-Over Barbell Row 5. Carry: Trap-bar Walk

[@andreadalex8893]

Where Is hi bar constant tension squat? He doesn t show ! How Is this exercise?

[@MaximilianBerkmann]

​@andreadalex8893 He mentions it at 11:20. I'm not quite sure how that differs from a high bar (back) squat, but I guess it's one with pauses spread across the lift.

[@Senick]

When I used to train others, I'd say powerlifting is about aligning your body in the most advantageous way to maximize leverage so you can lift more weight. Bodybuilding is the opposite, its about aligning your body so the weight has maximum leverage against your muscles, so you get maximum stimulation and fatigue with lighter weights. Make heavy weights feel light vs making light weights feel heavy.

[@OliverMartinRugby12]

Alex Leonidas always talks about 'getting more out of less weight' choosing to do a harder variation of an exercise rather than going super heavy for hypertrophy

[@michaelcraelius1082]

This is brilliant, thanks!

[@TommyNitro]

Thanks for the quality content you provide, Mitch. This sort of stuff is very helpful, and you give it for free.

[@mitchellhooperstrongman]

I appreciate that! Glad you enjoy the content!

[@daltonmason62]

Beard is coming in nicely! Let it ride! Gonna be putting Loz and Bobby to shame in no time

[@isam789]

Started farmers walk last week and instantly felt the benefit. You saying they’re the most underrated and a must is the best validation for me to carry on with it.

[@elliot7390]

Mitch beard era

[@ora6925]

Farewell to the Thumb

[@mitchellhooperstrongman]

What do we think? Yay or nay?

[@pch3611]

​@@mitchellhooperstrongman yay

[@Jeff-cs5vq]

​@@mitchellhooperstrongman Yay

[@cutlerwiggins5978]

@@mitchellhooperstrongmandefinitely

[@ASPextra]

As a guy who has been lifting for about 6 months I found this really helpful. Thanks!

[@PaitonLovill]

Hey mitchell, love the content. I just want to say, I think you have the potential to become the best strongman in history. Keep up the good work brother.

[@Thelgren00]

Good to see Renaissance Periodizatiom in the thumbnail 😎💪

[@TobyLifely]

The one thing i'd add in for strength work is a sandbag carry - the awkwardness of a heavy sandbag has been fantastic for building strength in all of the little extra muscles in the hands, forearms, core, etc that carries over big time to other more standard lifts

[@indianajosefsson]

Agreed

[@adamalucard1288]

Sandbags are the philosophers stone of Strength training. Carries, Squats, clean to the shoulder,

[@Brolylovesme]

really would like your take on zercher movements whether it be zercher squat/deadlift and transfer to sports like strongman/football or even mma/grappling

[@DanDavisHistory]

Can confirm beard adds significant strength.

[@MellonVegan]

Did not expect to find one of my favourite (pre-) history KZbinrs in the comments ^^

[@kingthorgrim1591]

Nice, the king himself literally made me a program, thanks man

[@thetowndrunk988]

Digging the beard growing out.

[@dayoldeggplant]

Grow that beard Mitch!!! 🎉🎉🎉

[@MC-ep8cu]

Mitch, can you do a video explaining deload weeks. What they should look like and why they are important?

[@drno62]

Personally... Zercher deadlifts for posterior chain strength. Picking something up is useful, but picking something up with a greater range of motion just seems better. I don't do them but it seems like there's less technique involved and more brute strength. I just think about if I had to rescue a supermodel from a burning building then I'd rather carry her in my arms than deadlift and haul her, y'know? For posterior chain hypertrophy it's another one I don't do, but weighted back extensions. More constant tension, it decompresses the spine, and requires less loading. For pulling hypertrophy I'd elect the Gironda pull up, or lean-away pull down. Gets right inbetween that pulling down/rowing movement. For strength and hypertrophy pressing, bench press. Most muscle mass, heaviest weight, ubiquitous with strength training in general. At the end of the day, none of this really matters, the only exercises worth a damn are the ones where you actually show up and do the work

[@ashe1317]

Just grabbed Powerlifting Peak. It's my offseason rn, but in a month or two, let the gains begin! 💪

[@joshfuller5076]

Thank you for a visual explanation of the Pendlay Row. Now it makes more sense why it and bent rows are both in the PB program.

[@ashgagirl23]

Agree that Farmer’s carry are underrated! I have seen improvements in my core strength and delt definition in my arms.

[@Margot_est_douce.]

This video deserves an award!

[@joshforeman1648]

Bot lol

[@gankt]

Influencers love pendulum squats. I have never seen one in any gym I have been to

[@DanielKirillov-iv3ww]

Not every gym has a machine. Most cheap ones don’t, I’d say.

[@Ron_P]

They are a humbling machine for sure. They're also heaviest at the shortened muscle length instead of the lengthened. Either way, they suck.

[@michaelbessler6435]

So is deficit deadlifts even more superior for stronger muscles

[@Bertziethegreat]

I really like top down stiff legged deadlifts. Helps keep my form together better

[@demetriuscooksey7147]

Awesome sht as always! Happy New Beard!

[@AlFrash84]

I've had good results from adding in higher rep variations of my core barbell lifts, like high bar pause squats, close grip bench press and deficit deadlifts. Throw in some dumbbell equivalents too and you've got the full spectrum of size, strength and unilateral development.

[@ttvstick9512]

time under Tention with hypertrophy vs strength. could say that for strength limit to 2 - 3 seconds concentric and eccentric and hypertrophy focused 5 & 5 seconds for concentric and eccentric, thanks for the knowledge.

[@saintlotus93]

16 mins, just primed and potent content for a 2 hour Eric Bugenhagen video.

[@egeabali]

I love seated v row so much. Such a good exercise for lats

[@Highcaloriegrappling]

As a large bearded man, I welcome you to our club, sir.

[@tonywiggins8560]

Great information 👍

[@spiritusanto9688]

great video thank you for taking the time to share. when it comes to fat loss is it better to lift for strength or hypertrophy ?

[@descendency]

I added olympic weightlifting to my strength work. I took out rows to make the workout fit in easier.

[@cosmiceternalghost3222]

Nice breakdown

[@biggestp33]

I think it’s hilarious how far out the plates and hand placement are out when he demonstrates low bar squat 😂

[@Gade_Thrash]

I am trying to get strong in my 40s. It's hard, but I'm having a good time.

[@drizzt3117]

For hypertrophy I would choose different exercises if you were only going to choose 5: 1) leg press: decreased axial load, can load more heavily, can use for quads, glutes, and hamstrings based on foot position, can also train calves. 2) incline dumbbell bench press Can increase range of motion relative to the barbell or smith by going deeper than the chest. 3) chest supported plate row: Very stable, can load a lot, can also use to train traps/mid traps with a partial rep, similar to a shrug 4) lat pulldown You want both vertical and horizontal pulling, lat pulldown can be more easily loaded than a pullup. 5) this one is hard, but probably cable cross-body lateral raise, since you’re hitting biceps pretty well with all the pulling exercises already.

[@user-mv5dt1sc5q]

Where would weighted Dips and Pull-ups fall in these categories?

[@nick0780]

Those go under "must have movements"

[@uriance88]

Mitch,what kind of weight/rep scheme would you use as a starting point for the trap bar carry?

[@BansheeRiderNL]

Grow that beard, Mitch! Looks good! 💪🏻

[@KachuhzKachCan]

Incredible. Swiss bar is a game changer for me. What are your thoughts on dumbell pullovers and straight arm cable pull downs for overall core strength? Appreciate you. God bless 🙏

[@VictorDurand-me5yu]

Great video

[@roberthodges2020]

Thanks for the information.

[@1982Disko]

How many of these are you going to do?

[@jackjones1667]

Mitch it's starting to morph into loz😂😂

[@Simpleburger1968]

With regards to Farmers Walk/Carry : is there any hierarchy as to the implements used ? ( kettlebells, weight plates, dumbbells, sandbags, long-handled as shown in this clip ) . I do use all ....

[@MellonVegan]

They're just rather different. I doubt anyone can use heavy enough weight with just kettlebells, plates or dumbbells but they're at least a starting point, if nothing else is available. Farmer's walks go hard on the traps and supporting grip. Sandbags on the other hand (if done to failure) work the mid back and lats more and are especially hard on the biceps and wrist flexors (as you'll know and feel for a week or two if you ever do them to failure) and also on your cardio (I guess bc you're more likely to run with sandbags). I'd add yoke for pretty insane core stability requirements if done heavy. Prioritise whichever one works something that you might perceive as a weakness of yours or something you want more of.

[@danielduque1652]

How bout deficit deadlifts? Bodybuilding or strength?

[@ExqMed]

I think hack squats are slightly better than the pendulum squat for quad hypertrophy, since it does a better job of challenging the quads in their most stretched position. Both are fantastic quad builders though for the reasons you mentioned, namely that they are highly stable and locked-in, and they both induce a lot of mechanical tension on the quads. Overall great video. 👍

[@LesOubliesQuebec]

do you have training for figthing sport like judo ?

[@ababy6074]

I like leg press, but I also want to try Farmer's walks.

[@Major.Tom.1973]

Man I wish my gym had a Swiss bar ...

[@thebooper8988]

The range of motion increase for close grip incline is mostly for triceps. Theres not really any increased range of motion for the chest at all.

[@dawsonlitt4779]

I'm curious to hear why weighted dips didn't make it into the strength/hypertrophy category. Were they close to the podium?

[@joeary]

Hey Mitch, considering diet will inevitably play a factor in someone trying to increase strength or size, I was wondering if you had any insight into the following question i have regarding protein intake: When calculating grams of protein per body weight, should everyone be using total body weight (as a strict overall metric), or is there similar effectiveness in using body mass minus fat % (assuming one has accurate insight into their body composition having received a dexa, etc)?

[@farhanhussain_]

How about push press instead of strict press for strength,?

[@ulhasanzk2249]

what about pull ups?

[@tetleyT]

They really should be included

[@JoshuaKevinPerry]

​@@tetleyTI have not seen a strongman do pullups..not enough resistance

[@tetleyT]

@@JoshuaKevinPerry Very easy to add weight to pullups. Great for overall strength and hypertrophy.

[@appa609]

​@@JoshuaKevinPerry opposite problem. A lot of strongmen are not strong enough to do even one strict pullup. Mariusz and Mitch are the main exceptions.

[@MellonVegan]

Pull ups are great but are more lat focussed instead of building the entire back like a row. Still a great exercise to have in a programme but not the very best choice if you're only gonna do one thing.

[@bellcipher5791]

Would have likes to see some bodyweight movements like the dipp or chin up for strenght. Even tho they are harder to do than regular weight training I don't think anyone that can do them wouldn't do them for strenght.

[@Wremir93]

I think all those 100lbs you gained are useful, I found that even that extra layer of fat improves strength, just because it improves also leverages. If you gain more fat it would help with statics, but mess up your cardio a whole lot. Eddie Hall is the biggest example of this.

[@MordeC4i]

great video. but i have question. what would your recommendations be to get stronger in incline dumbbell press? my goal has always been to lift 46kg (around 100lb) dumbbells . but i dont seem to be able to get stronger. iam 40 years old. 6months ago i could do 38kg dumbbells for 7 reps but now i can only do 34kg for around 7 reps. how would you recommend me do this to get to my goal? note the dumbbells at my gym goes from 30,34,38,42,46 kg so is a 4kg jump . how many reps do i need to be able to do before moving up in weight? hope you can help me. have a good day

[@mjkraft9365]

🫎 great info, thank you Mitch.

[@mikeoviatt9234]

A pendulum squat machine is not available at all/most gyms. Is a hack squat an appropriate alternative for that machine?

[@MellonVegan]

I personally prefer the Hack squat. Much smoother feeling for me instead of the pendulum squat or leg press, which both just feel like I'm dying at the very bottom and then have little resistance at all further up. Granted, more resistance in the stretched position is supposed to be better for hypertrophy but in my experience, that difference is just too extreme. But yeah, they're essentially the same thing. The point is taking the hip hinge out of the equation, maximising the quad stretch and reducing axial load/fatigue. Oh and of course making technique a non-factor.

[@shotokankaratedude89]

Where would you put the good morning? I like to do good mornings after my high bar squats.

[@MellonVegan]

You didn't ask me personally but I'd say somewhere in between. For bodybuilders, that's probably way too much axial fatigue for comparatively little extra gain (a machine like the back attack or even weighted hyperextensions get you similar hypertrophy results for much less fatigue cost; also rather unlikely to get injured on those whereas I have experienced hamstring pulls and tears on GMs). If you're going for maximal strength, you probably want a movement that allows you to perform a 1-3RM more safely. You're also less interested in the controlled eccentric of a GM. They're a great supplemental exercise (think "strength builder") though, done after your main movement of the day (like your high bar squats) for sets of 5-10.

[@shotokankaratedude89]

@MellonVegan I'm not a bodybuilder or powerlifter i train for allround strength for my martial arts training (yes a little muscle building or powerlifting is fun) but i mostly train in the 5 10 10 rep range like you said.

[@SRR34]

Everybody wants to be a bodybuilder, but nobody wants to lift no heavy-ass weights 😁

[@appa609]

Idk... lifting heavy is fun and makes me feel good. Dieting sucks.

[@leinadllerp]

Nobody wants to be a bodybuilder. Cycling being fat and strong and cutting so you look good but feel shit is the worst. Looking like an absolute unit but not being able to wash ur own back or tie your shoe? Basically training more than everybody else while having less athletic capacity than a 12 years old? Just pathetic.

[@jordansmith1643]

Yeah Buddyyyyyyy!!!!!!!!

[@jahimuddin2306]

@@leinadllerp, I agree, but it is possible to train mobility and athleticism while bodybuilding. Most of these bodybuilding influencer do not though, they just go light on the machines so they are weak, slow, and are physically incapable of doing everyday tasks because their stabilizing muscles are too weak from the machines.

[@leinadllerp]

@@jahimuddin2306 I like to think training for looks is like cooking for the smell. Take gymnastics, these guys look amazing and move amazing. Yet every hobby bodybuilder probably trains more just to be incapable of everyday movement 😂 just change ur dinner down movements a bit, go full ROM, use the stretch. Yes you might build a bit less muscle but who says you can't train both. Look at Larry wheels or jujimufo

[@mutlucankartal9524]

I think these 3 set of exercises will work for both strength and hypertrophy very well for 95 percent of the casual lifters, who are just far away from being close to their genetic potential :)

[@pavelpodesva137]

Hi, thx for the great content. I have L5S1 disc hearniation. Meaning I cannot deadlift or back squat. Still, I love to train mainly for strenght, so I switched those excercised for Front Squat and low handle Trap Bar DL, since there is no pain wuth those. How would you rank those excersies? Thx.

[@akselnielsen4231]

SInce you have played golf. Can you do some good exercises for hitting it longer ? I know technic is everything, but i wanna do both

[@Opincargymnastics25]

bench press for upper body strength, chest triceps and shoulders

[@hannesl1266]

What's up Mosse

[@mitchellhooperstrongman]

The ceiling. What about you?

[@hannesl1266]

@mitchellhooperstrongman the northern skys

[@santiagoperman3804]

XD I'm using pendulum squats for strength cause the squat rack in my gym is in the sun at 40°C with black painted barbells. I change a bit the stance along sets, so the development is better rounded, but certainly it hasn't the same glute recruitment as a sled leg press, even with feet in the upper limit of the platform and Asian squatting.

[@billybob-wx2re]

weighted pull-ups

[@ericwiesel89]

Leg pres!!!!!

[@jacovanwyk46]

Now let’s see Alex Eubanks grow a beard

[@johnbraje7461]

ATLAS STONES FOR STRENGTH!!! You missed that one, for sure. Nothing is quite like em.

[@brunodanner7777]

Zercher Squat.

[@stevebradley585]

You look at pictures of Arnie in the gym in his prime, moves like his bench presses and pull ups were always done with the widest possible grip. It created the illusion of size... of having wings... but not ultimate strength.

[@Adrastus_]

Gregging my doucette

[@andrewgilbertson5356]

Happy 2025🦀👑

[@Jimmyhndrx]

small advice, it would be better to put more (longer) of video you doing the exercise or what exercise we talking about. most of us watch these yt videos while doing other things and get lost. most of us addicts and have adhd too, so hard to focus just you talking on same tone without any visuals. just saying would bring more views imo . or explain these stuff while you doing the exercise like coaching style.

[@mikeoxlong91111]

"low bar back squat makes for a shorter moment arm between the bar and your hips." No it doesn't. If you're referring to a moment arm when you're standing up, there shouldn't be one, or you're starting the lift leaned over. The longer moment arm is present at the bottom of the squat, placing more load on the stronger muscles around the hips. Mitch, you think you know more than you do.

[@iamacoder8331]

Where is 550 deadlift?

[@joeschmo2693]

Yet another explanation of the difference between RDLs & SLDLs. Nothing more useful than a term with 47 definitions.

[@itscolin81]

lol, that's not a Pendlay row

[@MrThleckey]

Get a hair transplant to that big jaw? Hope it grows in thick like Brians! back to the video

[@AlexanderALZA]

All kinds of pull-ups for back development in my opinion are non negotiable.

[@peasantxd222]

This guy loves yapping

[@mitchellhooperstrongman]

Thanks for commenting! Really insightful thoughts.

[@jaydog77]

Should have been mike and greg in the thumbnail 🤷‍♂️

[@jtf2dan]

sung to Spoonman by Soundgarden: Feel the rhythm with your hands (Steal the rhythm while you can) Beardman Speak the rhythm on your own (Speak the rhythm all alone) Beardman Beardman, come together with your hands Save me, I'm together with your plan Save me

[@BearMedine]

In the Pendlay row the hip angle does not change; should probably use another name for those kzbin.info/www/bejne/kJ21o3yppKmjgcksi=44G3WArCc8QzzPva

[@BearMedine]

I’ve seen them called “deadlift rows” which I think works pretty well

[@simply11believelane47]

You should highlight CBum....maybe top female STR athlete as well Lauralie Chap. Editor or videographer/Mitch should read🤔

[@mitchellhooperstrongman]

Noted!

[@Zeko_El-Emrico]

Pullups > Rows but otherwise I agree

[@kino-en]

white king W

[@rogermayne3372]

Hang clean? if you only had one exercise

[@Yakbekning]

Playing the thumbnail game ha..

[@dachyVAR]

I think weighted pull-ups are underrated for hypertrophy and strength and should be on this list.

[@Maltetren]

agree. getting stupid strong on vertical pulls is so underrated for overall strength

[@Antonio_Serdar]

Bad strength curve for muscle growth

[@chrishughes5895]

Think I'll listen to tge greatest strongman who's ever lived cheers guys

[@peasantxd222]

Andre the giant enters the chat

[@leinadllerp]

Kids these days 😂😂😂😂😂

[@ameyasutar7484]

Why Does Bearded Mitch Look Like Thor 😂😂

[@SammyPro_1]

Bent over barbell row with 245kg.....that's insane, isn't it. I'm outa here....

[@southgrove]

👍

[@stevejackson4578]

Just watched WSM in the uk..massively unlucky with your hands..didn’t enjoy that first event tbh ..hope you get the title back in 2025..

[@kane6529]

Dr.Mike not worthy of the thumbnail