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the big 3 lifts

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skinhead skullcrushe
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2006/07/11 19:55:26 (permalink)

the big 3 lifts

i was wondering if it would be possible to get big, only doing benchpress, deadlifts and squats. as far as i'm aware they cover all the muscle groups, so if you only did these say 3 times a week, would you get as big as someone on a 3 day split?
there's no particular reason for me asking this question, it's just that my mind sometimes wanders at work lol.

all natural, no proteenz, you only got one liver son------mr angry (jacked fibras cut like diamonds)
#1

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    Pughny
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    RE: the big 3 lifts 2006/07/11 20:01:20 (permalink)
    need to do some form of rows and overhead press as well really.

    the "big three" don't quite cover everything. more emphasis on lower body.
    #2
    drab4
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    RE: the big 3 lifts 2006/07/11 20:05:55 (permalink)
    Yeah you could get big mate, but it wouldn't be 100% ideal for upper body and arm development
    #3
    wiffers
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    RE: the big 3 lifts 2006/07/11 20:49:49 (permalink)
    A lot of power lifters just do those 3 - they're big, but like other say, not ideal IMO

    Raw dead Lift 320kg
    Raw bench 171kg
    Shirted bench 200kg
    Amateur cage fighter @ 95 - 105kg
    :o)
    #4
    Dan Nukem
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    RE: the big 3 lifts 2006/07/11 21:24:08 (permalink)
    Here are the money exercises imo:
    Dead
    Chins
    Bent Over Row

    Bench
    Dips

    Squat
    SLDL
    Calf Raise

    Military press
    Bicep Curl
    Close Grip Tricep
    #5
    skinnyjoe
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    RE: the big 3 lifts 2006/07/11 21:37:20 (permalink)

    ORIGINAL: wiffers

    A lot of power lifters just do those 3 - they're big, but like other say, not ideal IMO



    I'm no expert but I would imagine that very few powerlifters only use the big three.
    #6
    supermick
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    RE: the big 3 lifts 2006/07/11 23:05:23 (permalink)
    ORIGINAL: skinnyjoe


    ORIGINAL: wiffers

    A lot of power lifters just do those 3 - they're big, but like other say, not ideal IMO



    I'm no expert but I would imagine that very few powerlifters only use the big three.


    Ive never seen or heard of a programme that relies exclusively on them. Some peaking programmes might incorperate 'almost' the big three on there own but not just them.
    #7
    dirtyvest
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    RE: the big 3 lifts 2006/07/11 23:07:24 (permalink)
    I can't imagine any lifter, in the long term, doing just those 3. There will almost always be some supplementary/assistance work unless they are purely recreational with no interest in maximal progression
    #8
    big_mal
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    RE: the big 3 lifts 2006/07/11 23:22:55 (permalink)
    another way to look at it - it would be much better to just do the big 3 than what a lot of guys in the gym do: lots of isolation moves, practically everything EXCEPT the big 3!
    #9
    wiffers
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    RE: the big 3 lifts 2006/07/11 23:27:46 (permalink)
    One of the guys in my gym seems to do a 4 day split

    1. deads
    2. squats
    3. bench
    4. overhead press

    That's it

    His total is around 850kg I think ...

    Raw dead Lift 320kg
    Raw bench 171kg
    Shirted bench 200kg
    Amateur cage fighter @ 95 - 105kg
    :o)
    #10
    Pughny
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    RE: the big 3 lifts 2006/07/12 14:08:16 (permalink)
    ORIGINAL: wiffers

    One of the guys in my gym seems to do a 4 day split

    1. deads
    2. squats
    3. bench
    4. overhead press

    That's it

    His total is around 850kg I think ...


    i bet his lats are **** though.....
    #11
    Martyboy
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    RE: the big 3 lifts 2006/07/12 15:16:04 (permalink)
    This is a good thread !!

    o.k i think doing the big 3 is fine. However for aesthetic reasons i would add chin ups,Ab work and maybe overhead press............powerl1fter
    #12
    supermick
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    RE: the big 3 lifts 2006/07/12 15:20:40 (permalink)
    ORIGINAL: Pughny

    ORIGINAL: wiffers

    One of the guys in my gym seems to do a 4 day split

    1. deads
    2. squats
    3. bench
    4. overhead press

    That's it

    His total is around 850kg I think ...


    i bet his lats are **** though.....


    Not necessarily. You need strength in the lats for a big bench and overhead press. That wouldnt be a bad split with some assistance work. Not bad at all.
    #13
    TONY
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    RE: the big 3 lifts 2006/07/12 17:22:32 (permalink)
    i did just the big three for quite some time and made steady gains.

    i have added rows, chins and military presses now however for balance but outside of that i dont do any other exercises.
    #14
    ice_mach
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    RE: the big 3 lifts 2006/07/12 17:38:22 (permalink)
    ORIGINAL: supermick

    ORIGINAL: skinnyjoe


    ORIGINAL: wiffers

    A lot of power lifters just do those 3 - they're big, but like other say, not ideal IMO



    I'm no expert but I would imagine that very few powerlifters only use the big three.


    Ive never seen or heard of a programme that relies exclusively on them. Some peaking programmes might incorperate 'almost' the big three on there own but not just them.


    The original basic bill starr routine had his big three (squat, bench, powerclean) only- http://www.strengthcats.com/classicfootballII.htm
    #15
    supermick
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    RE: the big 3 lifts 2006/07/12 18:06:17 (permalink)
    ORIGINAL: ice_mach

    ORIGINAL: supermick

    ORIGINAL: skinnyjoe


    ORIGINAL: wiffers

    A lot of power lifters just do those 3 - they're big, but like other say, not ideal IMO



    I'm no expert but I would imagine that very few powerlifters only use the big three.


    Ive never seen or heard of a programme that relies exclusively on them. Some peaking programmes might incorperate 'almost' the big three on there own but not just them.


    The original basic bill starr routine had his big three (squat, bench, powerclean) only- http://www.strengthcats.com/classicfootballII.htm


    As soon as i wrote that i thought about the big three from starr! i knew you'd respond!

    Fair play!!

    In my defence it differs in that its a power clean and not a deadlift. Ive always experienced more upper back stimulus from cleaning than deads.

    #16
    symzie
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    RE: the big 3 lifts 2006/07/12 18:16:06 (permalink)
    I've ben reading Starting Strength by Mark Rippetoe that has a workout in it with just 5 lifts. I'm going to start it soon and see how it goes

    Workout 1 – Squat / Bench / Deadlift
    Workout 2 – Squat / Push Press / Power Clean
    post edited by symzie - 2006/07/12 18:19:50
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