When it comes to powerfully developing strength and muscle mass, I always favor the big three – bench press, squats and deadlift. These basic exercises don’t just adorn a training program, they are the foundation on which real progress is built. Want to gain impressive muscle volume, increase strength or simply take your athleticism to the next level? Master the “big three” and make it a priority.
Why the Big Three are so important
All three exercises utilize multiple muscle groups at once for high efficiency and quick payoffs. This allows you to lift heavier working weights and engage more muscles. As a trainer, I believe that with proper technique and reasonable progression, these exercises can produce impressive results and quickly “pump up” your strength from day one.
Bench press
The bench press is the gold standard for developing a strong chest, shoulders and triceps. It both builds muscle mass and is an indicator of upper body strength.
What's important to consider:
- The correct position
Rest your feet on the floor, make a slight bend in your lower back and bring your shoulder blades together. This will create a stable footing. - Grip width
Grip so that your forearms are perpendicular to the floor as the barbell is lowered toward your chest. - Control the barbell
Lower the barbell flat to the middle of your chest under control and then perform an explosive upward movement.
Squats
Squats are a basic lower body exercise that engage the quadriceps, thigh biceps, glutes and cortex muscles. They also develop mobility and strengthen the entire body as a whole.
What's important to consider:
- Find a comfortable rack
Experiment with leg width and foot position to find a comfortable and stable one for yourself. Some athletes have slightly wider feet and slightly turned outward. - Secure footing
Before lowering yourself down, take a deep breath and tense your cor, keeping your back straight – this is how you protect your lower back. - Depth
Try to lower yourself at least to parallel (or even a little lower) to engage more muscle fibers and increase impact.
Deadlift
In the world of strength training, the stanova is invaluable. It strengthens the back, posterior leg chain and develops grip strength. For many, this exercise is the best test of overall strength and athleticism.
What's important to consider:
- Incline, not squat
When starting the movement, focus on bringing your pelvis back to engage your thigh biceps and glutes. - The barbell path
Keep it as close to your shins as possible. Imagine you’re “rolling” the barbell over your feet – this is how you maintain an optimal angle and protect your lower back. - Firmly hold at the top
Finish the movement with your hips and shoulders straight, avoid bending back too far to avoid overloading your lower back.
Conclusion
“The Big Three” is the best foundation for those seeking serious gains in strength and muscle mass. Correct technique, gradual weight increase and skillful planning of workouts along with recovery are the three pillars of success. Don’t forget to listen to your body, adjust the program to your goals and pay attention to the details of technique. Then the press, squat and deadlift will really take you to a new level of athleticism and fitness.
Training on the Bar: Simple techniques for strength
A short list of movements on the bar that allow...
Shoulder Breakout: How to Achieve Incredible Volume
This post contains exercises that help to increase shoulder volume....
How does the brain stop you from losing weight?
Learn how the brain interferes with weight loss and how...
