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 Elite Fitness Bodybuilding, Anabolics, Diet, Life Extension, Wellness, Supplements, and Training Boards
 Chat & Conversation
 WHO HERE FOCUSES ON THE BIG 3 BESIDES ME TO ADD SIZE?
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| Author | Topic: WHO HERE FOCUSES ON THE BIG 3 BESIDES ME TO ADD SIZE? | ||
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Elite Bodybuilder 
Posts: 712 |
TO ADD MASSIVE AMOUNTS OF THICK SLABS TO MY FRAME I TRAIN LIKE A POWERLIFTER FIRST,THEN THROW SOME ISOLATION MOVEMENTS IN.BUT MAINLY ITS SQUAT,DEADLIFT AND BENCH.OH AND CLEANS AND PRESSES.GETTING BIG IS SIMPLE JUST NOT EASY. ------------------ SO KEEP YOUR HEAD UP,CAUSE A NEW DAY WILL COME.SO LOOK TO THE SUN EVEN WHEN THE DARKNESS SHALL COME. MOMMA MOMMA YOU KNOW YOU RAISED ME WITH NO FATHER FIGURE.I WANT TO TAKE THIS TIME TO THANK YOU FOR GIVING ME LIFE. WHILE ALL THE CRIMINALS ARE IN THEIR COATS AND THEIR TIES,ARE FREE TO DRINK MARTINIS AND WATCH THE SUNRISE,WHILE RUBIN SITS LIKE BUDDAH IN 10 FOOT CELL,AN INNOCENT MAN IN A LIVING HELL...AT LEASTS THATS THE STORY OF THE HURRICANE.      | ||
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Elite Bodybuilder
Posts: 822 |
Squats, deadlifts and (dumbell, no spotter) bench presses are the cornerstone of my routines. | ||
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Elite Bodybuilder
Posts: 745 |
I do alot of chins - I drop the deads. Just me! Never have like them much - lately I have been doing them. Will see if the back takes it well. | ||
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Elite Bodybuilder
Posts: 904 |
Defenitely everything but the flat bench, my incline is damn strong, flat bench for me and I repeat for me is worthless. ------------------ | ||
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Freak 
Posts: 1935 |
I love benching and squatting. I used to deadlift, but now just do stiff legged version. I also am big on incline. I am actually more of a powerlifter at heart than a bodybuilder. Well, kind of a combo. | ||
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Amateur Bodybuilder 
Posts: 170 |
squats and deadlifts are good to wreck my body before I move onto the smaller exercises. I am with frackal about benches, I always use dumbbells. Most guys ask me how much i bench and i can just say "I don't know" because i use 50lb dumbbells right now, I can't seem to get as good of a stretch out of barbells. | ||
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Pro Bodybuilder 
Posts: 333 |
Definately agree on the 'bells for chest press movements - after all with the bar, I can only touch the top of my chest, but with the bells, I can actually go a couple centimeters bellow the chest - sort of brush up aginst it (also, no spotter). Always use the squat and stiff-leg deads, adding regular deads every 2 weeks or so. I don't like a lot of the goofy cable movements and I don't know what the point of a machine is. | ||
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Amateur Bodybuilder
Posts: 257 |
This is a good thread. I'm definitely with Vlaovic, Frackal and Bucky on the bench issue. I switched over from bars to bells several months ago, and really prefer the bells. I think Cleaner has a point, though, about the pullups. SteelBeast's three lifts (squats, deads, bench) won't do much for your lats, or for your bis, except in their indirect anabolic effect. To Cleaner's pullups I would add dips, using either a bench or bar, and weighted, of course. Also some dedicated ab work. I can't imagine a good set of routines that doesn't include pullups, dips, and focused ab work, as well as SteelBeast's big three. For me, cleans are just too damned dangerous. I've got a bad back from many years ago, and find the violence of cleans just too risky. Deads, too, can be a problem for me, preventing me sometimes from getting a good squat going. I like deads a lot, and usually use a sumo form, but even then I have to be careful, and have to be willing to sacrifice something in my squats, which I'm not usually willing to do. Oh well, each to his own. My bottom line is similar to SteelBeast's, though: A few good, quality, compound lifts for basic mass and anabolism - squats, deads, dumbbell presses, pullups and dips - along with ab work and an ever-changing variety of "finishing" lifts to add variety and spice. My $.02, bros. Bjaarki ------------------ BECOME SOMEONE'S HERO! | ||
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Pro Bodybuilder
Posts: 350 |
Squats Deads (full and partial) Incline and Flat/Bar and DB Chest Presses Dips Wide-Grip Supinated Pull-Ups Standing Barbell Press All for mass with class! | ||
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Cool Novice 
Posts: 15 |
I agree that a good foundation for growing definetely starts with these movements, Squats, deads, cleans, bent rows,and bench. When you look around the gym, the guys you see doing these exercises are usually the biggest guys in the gym(bench excluded) We all know what it's like to do squats for reps of 2, this is why we GROW, We are dedicated, we continually push ourselves. When we achieve failure, we find a way to get one more, this is why we GROW. Alot of people always say " I wanna get big ", but they don't truly have the desire to get big, there is a big difference between the two. This is why we GROW. Bro's I'm sorry to go on and on, but something just got me fired up with this post. I'm going to the gym now,It's leg night, and I just got myself pumped, looks likes its going to be squats, hacks, presses, and extensions.. ------------------ | ||
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Amateur Bodybuilder
Posts: 159 |
The 3 big movements are the hardest therefore only the hardcore incorporate all 3 into their training regimen.I will be the first to admit i was a pussy for a long time about pulling deads and squatting.But now that i have forced myself to do them ,and seen the changes in my physiqe that only true powerlifting movements can give you,I love to do them.My whole workout regimen revolves around these movements with some good isolation movements thrown in for shape.Powerlifting movements are the only way to go for true strength and size. ------------------ | ||
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Elite Bodybuilder
Posts: 1009 |
i just beginning to do ..these amazing excersizes...i have fallen in love with squats ...i did still legs deads last wek for the first time ..i have yet to try regular deads....i love to bench ...i do both incline and flat....i rotate 1 wek ill do flat bench with a bb...and then ill do db incline next week ill change it around and do the opposite,...but i love to do those dam squats peace romeo ------------------ | ||
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Amateur Bodybuilder
Posts: 214 |
damn one thing i hate is squats, but ya gotta do em my regimen consistes of incline,deadlift,clean n press,squats then i do about 3 more excersises for that part of the body im doin on a certain day sometimes ill switch it up for shockage | ||
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Cool Novice
Posts: 21 |
I also like the big 3 for size, you can allways tell when someone has built their foundation on the big 3. they ten to have a very thick look to them (i.e. Dorian). I tend to modify mine a bit, slight incline bench to the neck (this is kind of crazy with heavy weight so use a spotter you trust), on deads i try to use a great big fat shrung when the lift is alost to the top. nothing speacial on squats, just not too deep. >>>>BURN<<<< | ||
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Elite Bodybuilder
Posts: 629 |
Hell yeah Steel. The big 3 and some clean & presses. My shoulders have gotten a lot bigger since I started doing clean & presses. I love them. | ||
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Amateur Bodybuilder
Posts: 135 |
i am gonna start doing cleans and deadlifts soon..i like press with the bar...i think it is better for exploding up (just my preference) peace ------------------ | ||
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Amateur Bodybuilder
Posts: 87 |
Squats, Deadlifts, Bench press, weighted Dips, power cleans! | ||
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Novice 
Posts: 7 |
Sometimes when I still can't walk normal 4 days after deads or squats,I try to tell myself that I don't need to be so intense on these two anymore.Then just as quickly I come back to reality. The big movements are what got me here and it's what will keep me here. | ||
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Pro Bodybuilder
Posts: 567 |
I do bench every week and alternate squat and deads every other week. I was thinking about alternating bench and dips the same way. Seems like deads are the only exercise that targets my back, improves posture. | ||
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Amateur Bodybuilder
Posts: 68 |
I'll raise my hand for 2 out of 3. Stopped squatting because of bone issues. While I never felt pain in my back from squatting I developed a popping noise. This noise happened every time I did standing dumbbell curls or french presses. Once I stoppped the squatting the feeling/noise went away. | ||
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Amateur Bodybuilder
Posts: 57 |
The big 3: Test, Deca, D-bol. | ||
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Moderator 
Posts: 1477 |
DB Presses Squats, then more squats...and then..what the hell a few more squats. Deads
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Pro Bodybuilder
Posts: 345 |
Why stop at the big 3 ?. I'm half way through a bulking cycle right now and my routine for the first month went like this. All muscle groups in the same workout. So, a. 4 sets flat bench. b. 4 sets squats. c. 4 sets behind neck shoulder press. d. 4 sets deadlifts. e. 4 sets barbell curls. I did this 3-4 days per week, depending on my recovery. I did'nt post this routine here because I knew that I would come in for alot of flak about why it would'nt work. Anyway, after 4 weeks I went back to working 1 muscle group a day, and only once a week. I'm putting in more isolation execises now and it's been a great roid/training cycle. Bouncer ------------------ | ||
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Freak
Posts: 1905 |
Definately..the big 3, Mickey D, KFC and Burger King all the way ------------------ "...damn you for not giving my TEST" - Metallica "After this show i'll be fat and happy again.....If i make it to the show...." - Lee Priest "Lets put some weight on the bar.." - Shawn Ray "IT DOESN'T MATTER" - The Rock | ||
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Pro Bodybuilder
Posts: 338 |
the Big 3 should be the meat and potatoes of any serious bodybuilders workout. ------------------ |
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posted August 21, 2000 08:42 AM