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Banging BIG 3

Steve June 16, 2015

When you hear a strength training or bodybuilding enthusiast refer to the “Big Three”, there’s a great chance they’re talking about the three power lifts: Barbell Squat, Barbell Deadlift, and Barbell Bench Press.  All three are fantastic exercises that use a vast number of muscle groups simultaneously, and all three are responsible for adding muscle and strength to a trainee’s frame.

In the opinion of some, they’re much more than that – they’re required for anyone serious about strength training, regardless of height, weight, limb proportion, genetics, and injury history.  If you’re not doing them, some “trainers” will insist that you’re not really training.  Heck, some online warriors are so extreme in their big three zealotry that they suggest Screen Shot 2015-06-12 at 1.46.13 PMthat time spent on any additional movements is time wasted.  To that I say what a load of malarkey.  Unless you’re a competitive powerlifter they aren’t absolutely necessarily for ideal muscle and strength development, but they are extremely effective when executed correctly.  There are a load of additional movements that can be implemented into your training that will complement and keep up with the power of the BIG 3.

I personally enjoy and employ all three into my training regimen.  The conventional Barbell Squat is my single favorite exercise as I refer to it as the “king” (granted I am by no means the “strongest” squatter, though I’m always assuring my form is on cue along with all my other movements).  The Barbell Deadlift is a deep driver to strong development in the overall function of the body and the Barbell Bench Press goes without saying as it’s the quintessential maximizer to the upper body.  All three lifts are fantastic and virtually engage every major muscle group of your frame. Because these big basic compound exercises involve so many muscle groups, you can handle a lot of weight typically.  With that the Big 3 lifts test your body in all aspects of strength- mental, durability, and overall raw power.

As previously mentioned, I always include these Big 3 exercises in my own training frequently and certainly most often include these movements in the Fitastic online training programs for the users to reap great benefits from.  Here’s the thing, if you don’t care for heavy squatting, deadlifting, and pressing, most would say you’re screwed.  When I hear someone not caring for these lifts, I look at the root to WHY they don’t appreciate these game changers.  More often than not it’s caused by not really understanding HOW these lifts are executed and actually seeing results from them in due time.  Great news!  I’ll personally teach you and develop your skills of proper implementation through constant coaching within my programming.

Barbell Squat- Quadriceps, Hamstrings, Hips, Glutes, Spinal erectors, and Lower back

Barbell Deadlift- Heavily works the entire back, Hips, Glutes, Hamstrings, and Forearm Grip

Barbell Bench Press- Pectoralis, Deltoids, and Tricep

The New Muscle & Strength Training Program and Strength Conditioning Program specifically host a generous dose of the Big 3 along with a harmonious marriage of many other multi-joint and compound exercises; shoulder presses, bent over rows, dips, chin ups, etc. I prove that these personally designed routines are guaranteed to show lean muscular development and serious strength gains through a host of the Big 3 and much much more.  So much so that I’m proud to put my name on it.

In good health,

Coach Steve


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