The Three Big Lifts

**Peaked_18** · 11-05-2005, 04:16 PM

What Is The Significance Of The Big 3?

In a Bodybuilders standpoint on the big-three is that the Bench Press in virtually useless to them. They mainly abandoned it and left it to the Power lifters now. I have heard about 5 or so stories about guy’s tearing their pecs because of Bench Pressing. And many feel that the Bench Press is only working their delts and triceps more then chest. As many feel this, some don’t, we’re all different. But the majority of the people have not used the Bench Press in a while with a regular barbell and flat bench. They have looked towards different angles and dumbbell and some with machines. The Squat is still very a live with bodybuilders today, the big thing now is to always go ass to grass. Which I personally like to call ass over tin cups. The Deadlift is another exercise bodybuilders still use, thickens the upper body and improves musculature in the hips as well. I believe any bodybuilder’s program in training should include these three lifts, but not as high repper sets or anything like that, but heavy and hard. Power lift the 3 lifts and bodybuilder using other exercises. I have done power lifting, bodybuilding, power building, etc. for a while. When I started out I always trained heavy with the three main lifts and normally did other lifts 8-10 reps other then certain compound movements. That way I could get strong and improve my physique at the same time, lifting heavy on the three big lifts will make muscle grow. I know a lot of bodybuilder’s out there today who believe that lifting heavy will not build muscle. But I have also noted that pretty much all of them claiming this have never lifted heavy before. I also believe to prevent injury is to use the correct form when using the three main lifts and always doing them heavy. The three main lifts all link together as well, the bench press working the back, the deadlifts working the hips, they all combine and improve each other. They support each other in simple words. Your whole workout should be based around these three exercise plus 2-3 more compound exercises used for training. And also variations of the exercises are always good to use to support the lifts themselves. So now you know what I think on the three main lifts, now I will take you through the form during these three lifts and how to incorporate them into your workouts while still gaining muscle.

The Bench Press

A lot of guy’s get injured on this exercise, it is because they take a “bodybuilders” approach to it and push the bar around their chest and not near their top abdominal muscles. A few other thing’s to improve this lift will be overall form. The way you position your hands, the way you lay on the bench helps determine what you can bench. One thing to always make sure to do is train the triceps. Triceps are used a lot of the time in pressing movements when you lockout. There are a lot of exercises to help train the triceps to improve the bench press such as band bench press, board press, rack lockouts and floor press are a few you can do help improve the strength in your triceps. Another thing you can do is pinch in your shoulder blades when performing this exercise. This will create a more stable movement when bench pressing. Keep the pressure on your back and traps.. yes that’s right bench pressing works your back as well which many do not understand. Pressing your legs into the ground, elevating your torso and keeping the pressure on your back and traps creates drives your body into the movement and increasing the support. Push the bar in a straight line, many people push the bar towards the rack a little which is also what can cause tearing pecs putting too much pressure on your pecs. If you keep the bar near your upper abdominal muscles and push in a straight line and you will have less distance to move the bar. If you move it towards the rack it may go a few inches in distance, but with a straight line you have a shorter distance to go. Keep the elbows tucked in and under the wrists. This helps keep the bar going in a straight line. Bring the bar towards your upper abdominal muscles. I have said this many times, it prevents injuries and helps improve the lift. One reason why power lifters have big guts is because we use them to improve are lifts. By simply filling the abdominal cavity with air we create more stability. Squeeze and try and pull the bar apart, this works the triceps harder through the movement and pushing them harder.

The Squat

Many people squat using their quadriceps as the main muscle worked through the movement of the Squat. I use a different technique to improve my squat max instead. I get a wide stance about a few feet. More then just shoulder width, more like twice your shoulder width. This creates more pressure to the hips and hamstrings and allows you to complete a full squat with less effort then a closer stance. This will also work the quadriceps less. Get a good arch in your back too, pinch your shoulder blades together to prevent any rounding of your back preventing injuries that may occur. Keep your knees flared out and apply pressure to the outside of your feet. Make sure to get a good flat sole shoe, not the new nike’s, but the classic chuck taylor’s they are flat soled and reliable. Keep your head up, if you lower your head, guess were the weight is going? Your body always follows were your head is going. Move the hips before the knees, this helps you squat straight down in a solid straight line. Fill your abdominal cavity with air again in this movement. Take your belt and put it a notch less then tight, and press your gut into it. Don’t fill your chest with air, but your abdominal. Which supports the lift with a bigger base.

Now.. let’s move to how you could add the three lifts into your program while gaining muscle and increasing your strength. I would keep it simple with a common split used with the best exercises known.

The Workout

Monday: Squat Day
Squat 5 sets to 3-5 reps (failure)
Lunges 3-4 sets 8-10 reps
Glute-Ham Raises 3-4 sets 6-10 reps
Calf Raises 3 sets 15 reps

Wednesday: Bench Day
Bench Press 5 sets to 3-5 reps (failure)
Incline Dumbbell Press 3-4 sets 8-10 reps
Close-Grip Press 3-4 sets 6-10 reps
Crunches 5 sets 25 reps

Friday: Deadlift Day
Chin-ups 3 sets 8-10 reps
Deadlift 5 sets to 3-5 reps (failure)
Bent-Rows 3 sets 6-10 reps
Barbell Curls 3-4 sets 8-10 reps
Grip Work
Crunches 5 sets 25 reps

A basic workout like that would be good for building mass and building strength for the three big lifts. I feel the three big lifts should never be left alone and always used to their potential with a high weight and good form. The form explained earlier in the article will prevent injury by a lot. A lot of guy’s injure themselves and blame it on the exercise and not fully understanding the correct form. I hope all of you incorporate the three big lifts into your programs for strength training and whatever the hell else you want to feel the improvements of “more” muscle growth.

Bonus Question

I feel the bench press is the only one that could be replaced from a bodybuilder’s standpoint. I feel the deadlift and squat are great for building mass and strength. They should always be incorporated into a workout.

**bigDman** · 11-05-2005, 04:42 PM

and to add another thing about the squat is sit back into it people have a tendiency to lean foward

and what about ypour little discription on the dead lift

**johnsbod** · 11-05-2005, 04:44 PM

Quote:

Originally Posted by Mr. Mackey

Quote:

Originally Posted by bigDman

and what about ypour little discription on the dead lift

Deadlifts are cool, mkay?

**Peaked_18** · 11-05-2005, 04:57 PM

John can't pull the classic DRACO quote...

The only thing to do on a deadlift is pull it up with a straight back, that's the only form really.

**johnsbod** · 11-05-2005, 04:57 PM

Quote:

Originally Posted by Peaked_18

John can't pull the classic DRACO quote...

**Peaked_18** · 11-05-2005, 05:02 PM

geoffsherman · 11-05-2005, 07:32 PM

The only thing I would add to your routine would be to throw Good Mornings in on Monday. These are an absolute must if you want to be able to squat and deadlift heavy.

**Peaked_18** · 11-05-2005, 07:37 PM

Yeah, I wrote it for TOTW at BB.com, I knew I would get flammed for adding that in. I love them though. SLDL, Good Morning, Hypers are all good lower back movements.

Master Of Puppets · 11-05-2005, 11:29 PM

Quote:

Originally Posted by bigDman

and what about ypour little discription on the dead lift

Since Peaked doesn't have one, I stole one from another site. :p

http://www.t-nation.com/findArticle.do?article=194dead

MOP

**NYCmitch25** · 11-06-2005, 01:45 PM

Nice job peaked.

**DJSTARER** · 11-07-2005, 07:05 PM

sweet... my weekly routine is based around those (except replace barbell press with Dbs).

I do isolations along with these big three of course. But no more than 3 or 4 exercises/day.

Gappa238 · 11-07-2005, 07:32 PM

Nice article Peaked, however you are leaving out the God of all lifts.....
barbell curls in the squat rack

**Peaked_18** · 11-07-2005, 08:13 PM

Quote:

Originally Posted by Gappa238

Nice article Peaked, however you are leaving out the God of all lifts.....
barbell curls in the squat rack

I can't speak for DF though...

**DJSTARER** · 11-08-2005, 01:10 AM

Quote:

Originally Posted by Gappa238

Nice article Peaked, however you are leaving out the God of all lifts.....
barbell curls in the squat rack

LMFAO!

I had to wait 15 minutes yesterday for this retard to finish his curls on my freakin olympian pad. THATs EVEN WORSE THAN A POWER RACK!! Why don't you just stand like... 8 feet to the right or left and curl.... I gots to use this thing for its intended purpose... there is NO risk of you dropping your damn curl you Pus***!!!

Rant...

**DarkFalcon** · 11-09-2005, 07:55 AM

Quote:

Originally Posted by Peaked_18

I can't speak for DF though...

Curls for girls buddy that's all I'll say.

Nice piece bro.

**johnsbod** · 11-11-2005, 10:31 PM

bump *hint hint*

**Peaked_18** · 11-11-2005, 11:00 PM

11-05-2005, 04:16 PM	#1
Peaked_18 a la commode Join Date: May 2005 Posts: 4,247 Recipes: 2 Rep Power: 96	The Three Big Lifts What Is The Significance Of The Big 3? In a Bodybuilders standpoint on the big-three is that the Bench Press in virtually useless to them. They mainly abandoned it and left it to the Power lifters now. I have heard about 5 or so stories about guy’s tearing their pecs because of Bench Pressing. And many feel that the Bench Press is only working their delts and triceps more then chest. As many feel this, some don’t, we’re all different. But the majority of the people have not used the Bench Press in a while with a regular barbell and flat bench. They have looked towards different angles and dumbbell and some with machines. The Squat is still very a live with bodybuilders today, the big thing now is to always go ass to grass. Which I personally like to call ass over tin cups. The Deadlift is another exercise bodybuilders still use, thickens the upper body and improves musculature in the hips as well. I believe any bodybuilder’s program in training should include these three lifts, but not as high repper sets or anything like that, but heavy and hard. Power lift the 3 lifts and bodybuilder using other exercises. I have done power lifting, bodybuilding, power building, etc. for a while. When I started out I always trained heavy with the three main lifts and normally did other lifts 8-10 reps other then certain compound movements. That way I could get strong and improve my physique at the same time, lifting heavy on the three big lifts will make muscle grow. I know a lot of bodybuilder’s out there today who believe that lifting heavy will not build muscle. But I have also noted that pretty much all of them claiming this have never lifted heavy before. I also believe to prevent injury is to use the correct form when using the three main lifts and always doing them heavy. The three main lifts all link together as well, the bench press working the back, the deadlifts working the hips, they all combine and improve each other. They support each other in simple words. Your whole workout should be based around these three exercise plus 2-3 more compound exercises used for training. And also variations of the exercises are always good to use to support the lifts themselves. So now you know what I think on the three main lifts, now I will take you through the form during these three lifts and how to incorporate them into your workouts while still gaining muscle. The Bench Press A lot of guy’s get injured on this exercise, it is because they take a “bodybuilders” approach to it and push the bar around their chest and not near their top abdominal muscles. A few other thing’s to improve this lift will be overall form. The way you position your hands, the way you lay on the bench helps determine what you can bench. One thing to always make sure to do is train the triceps. Triceps are used a lot of the time in pressing movements when you lockout. There are a lot of exercises to help train the triceps to improve the bench press such as band bench press, board press, rack lockouts and floor press are a few you can do help improve the strength in your triceps. Another thing you can do is pinch in your shoulder blades when performing this exercise. This will create a more stable movement when bench pressing. Keep the pressure on your back and traps.. yes that’s right bench pressing works your back as well which many do not understand. Pressing your legs into the ground, elevating your torso and keeping the pressure on your back and traps creates drives your body into the movement and increasing the support. Push the bar in a straight line, many people push the bar towards the rack a little which is also what can cause tearing pecs putting too much pressure on your pecs. If you keep the bar near your upper abdominal muscles and push in a straight line and you will have less distance to move the bar. If you move it towards the rack it may go a few inches in distance, but with a straight line you have a shorter distance to go. Keep the elbows tucked in and under the wrists. This helps keep the bar going in a straight line. Bring the bar towards your upper abdominal muscles. I have said this many times, it prevents injuries and helps improve the lift. One reason why power lifters have big guts is because we use them to improve are lifts. By simply filling the abdominal cavity with air we create more stability. Squeeze and try and pull the bar apart, this works the triceps harder through the movement and pushing them harder. The Squat Many people squat using their quadriceps as the main muscle worked through the movement of the Squat. I use a different technique to improve my squat max instead. I get a wide stance about a few feet. More then just shoulder width, more like twice your shoulder width. This creates more pressure to the hips and hamstrings and allows you to complete a full squat with less effort then a closer stance. This will also work the quadriceps less. Get a good arch in your back too, pinch your shoulder blades together to prevent any rounding of your back preventing injuries that may occur. Keep your knees flared out and apply pressure to the outside of your feet. Make sure to get a good flat sole shoe, not the new nike’s, but the classic chuck taylor’s they are flat soled and reliable. Keep your head up, if you lower your head, guess were the weight is going? Your body always follows were your head is going. Move the hips before the knees, this helps you squat straight down in a solid straight line. Fill your abdominal cavity with air again in this movement. Take your belt and put it a notch less then tight, and press your gut into it. Don’t fill your chest with air, but your abdominal. Which supports the lift with a bigger base. Now.. let’s move to how you could add the three lifts into your program while gaining muscle and increasing your strength. I would keep it simple with a common split used with the best exercises known. The Workout Monday: Squat Day Squat 5 sets to 3-5 reps (failure) Lunges 3-4 sets 8-10 reps Glute-Ham Raises 3-4 sets 6-10 reps Calf Raises 3 sets 15 reps Wednesday: Bench Day Bench Press 5 sets to 3-5 reps (failure) Incline Dumbbell Press 3-4 sets 8-10 reps Close-Grip Press 3-4 sets 6-10 reps Crunches 5 sets 25 reps Friday: Deadlift Day Chin-ups 3 sets 8-10 reps Deadlift 5 sets to 3-5 reps (failure) Bent-Rows 3 sets 6-10 reps Barbell Curls 3-4 sets 8-10 reps Grip Work Crunches 5 sets 25 reps A basic workout like that would be good for building mass and building strength for the three big lifts. I feel the three big lifts should never be left alone and always used to their potential with a high weight and good form. The form explained earlier in the article will prevent injury by a lot. A lot of guy’s injure themselves and blame it on the exercise and not fully understanding the correct form. I hope all of you incorporate the three big lifts into your programs for strength training and whatever the hell else you want to feel the improvements of “more” muscle growth. Bonus Question I feel the bench press is the only one that could be replaced from a bodybuilder’s standpoint. I feel the deadlift and squat are great for building mass and strength. They should always be incorporated into a workout.

11-05-2005, 05:02 PM	#6
Peaked_18 a la commode Join Date: May 2005 Posts: 4,247 Recipes: 2 Rep Power: 96	lol

11-07-2005, 07:05 PM	#11
DJSTARER eating more folate... Join Date: Oct 2005 Location: State College, PA Posts: 4,100 Recipes: 0 Rep Power: 115	sweet... my weekly routine is based around those (except replace barbell press with Dbs). I do isolations along with these big three of course. But no more than 3 or 4 exercises/day. __________________ My philosophies on training: "Extreme training yields extreme results" "Just because you can, does not mean you should" "The best program is the one you are not doing" Penn State Powerlifting-181 lb weightclass PGA Professional of America Current Stats: 474 Squat 601 Deadlift 320 Bench Goals for next training cycle: 500lbs squat and a total over 1400 in competition

11-11-2005, 10:31 PM	#16
johnsbod Member Join Date: Apr 2005 Location: Vienna, Austria Posts: 2,733 Recipes: 0 Rep Power: 60	bump hint hint __________________ Wenn Sie Deutsch sprechen können, posten Sie hier. Misc Perv #69

11-11-2005, 11:00 PM	#17
Peaked_18 a la commode Join Date: May 2005 Posts: 4,247 Recipes: 2 Rep Power: 96	LOL

11-05-2005, 04:57 PM	#4
Peaked_18 a la commode Join Date: May 2005 Posts: 4,247 Recipes: 2 Rep Power: 96	John can't pull the classic DRACO quote... The only thing to do on a deadlift is pull it up with a straight back, that's the only form really.

11-05-2005, 07:32 PM	#7
geoffsherman Pro Stature Join Date: Oct 2005 Posts: 194 Recipes: 0 Rep Power: 4	The only thing I would add to your routine would be to throw Good Mornings in on Monday. These are an absolute must if you want to be able to squat and deadlift heavy.

11-05-2005, 07:37 PM	#8
Peaked_18 a la commode Join Date: May 2005 Posts: 4,247 Recipes: 2 Rep Power: 96	Yeah, I wrote it for TOTW at BB.com, I knew I would get flammed for adding that in. I love them though. SLDL, Good Morning, Hypers are all good lower back movements.

11-06-2005, 01:45 PM	#10
NYCmitch25 Silver Member Join Date: Jul 2005 Location: New York Posts: 1,102 Recipes: 0 Rep Power: 51	Nice job peaked.

11-07-2005, 07:32 PM	#12
Gappa238 Fast guy in training Join Date: May 2005 Location: Gappaville Posts: 615 Recipes: 0 Rep Power: 25	Nice article Peaked, however you are leaving out the God of all lifts..... barbell curls in the squat rack