From a Hypertrophy standpoint, over the last couple years,  I’ve adjusted my thinking on the traditional dogma that compound free weight movements are the holy grail.  I would argue that proper exercise selection using machines and cables are more effective, safe and efficient for hypertrophy.   Barbell squats, OH presses, Barbell bench presses...are fine exercises but I don’t think are the most optimal from a biomechanic and loading perspective.  I’ve pretty much reduced my free weight movements to almost nada. Pain is gone and muscle is looking good with no loss as I am pretty much just trying to maintain. When I tell peeps I just do a couple cable movements, no big daddy compound movements they get confused lol. A lot of my thinking has been influenced by researching Doug Brignole’s work. His book the Physics of Fitness will blow your mind when it comes to building muscle and make you critically think. His arguments are great and make total sense even if you don’t want to believe it. I would encourage folks to at least check it out. Lots of bids on YouTube. I like the ones like below that are short where he critiques bodybuilders working out. Check them all out from that channel. Really good and sound info. Ex below

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