The Big 3 Routine

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Daniel González
Daniel González

Hi! This might be a dumb question; but I’ve been doing this workout for a couple of weeks now, just the barbell to get used to the movements first, but not having plates on the barbell makes it difficult to perform the deadlift since it’s to close to the floor. Is there a solution to this?

Linda
Linda

Hi, I used to do squat , bench press and deadlifts but sold my equipment. I’m having to downsize to an apartment. Is there a machine/brand you suggest that offers these 3 exercises that would work for a small space? Thx

Linds
Linds

Thank you.

Stephen
Stephen

Hi Andy,

I’ve been working this routine for 2 weeks now and am still working on dialing in my form. While it doesn’t take very long, would it be ok to superset 2 of all of the exercises? Especially since I’m still using lighter weights?

Mika Sutinen
Mika Sutinen

Hi Andy! Can you explain why you recommend Big Three instead of some other popular novice strength program like Stronglifts 5×5 or Mark Rippetoe´s Starting Strenght? It would be very cool if you have motivation and time to write and article about the pros and cons of these distinct, but still very similar programs.

Mika Sutinen
Mika Sutinen

Hi again Andy! After reading your book “The Muscle and Strength Training Pyramid” I am very confused. In this book you recommend different programs to novices and different rep ranges (in this site its 5×5 but in your book its 3×8). The squats and deadlifts are also done in separate days. The big 3 is barely mentioned. Why is that? Which one should I follow, the advice presented in the book or in this site? So far I am doing Big 3 because it is very simple and I like doing “big buck” compound lifts. Thanks!

Mika Sutinen
Mika Sutinen

Got it. Thank you!

yannick
yannick

Thank you very much I am doing Stronglifts 5 x 5. I was clearly lifting way too heavy on the deadlift and my form was atrocious. I will lower the weight to get the form right. Same with squats…

daniel
daniel

Hi Andy,

I currently train BJJ 3-4 times a week and was thinking of incorporating the big 3 routine into my training routine. However, I am also doing HIIT workout 3 times a week in the morning, and I am worried that this may hinder my progression/recovery with the big 3 exercise.

I was planning on doing both HIIT and the big 3 routine on alternate days (Monday HIIT, Tuesday Big 3, Wednesday HIIT…).

Would you recommend alternating the two exercise or completely refraining from training HIIT workouts ?

My main goal is to develop strength and mass for BJJ/MMA, but at the same time I need to maintain an adequate level of cardiovascular strength.

Thanks,
Daniel

Glender
Glender

Hi,
I have several questions about training overall, will be glad to hear your answers, thank you in advance.
I am 78kg, with 13% fat mass.
1) What is better to start with? (bulking or cutting)
2) My lifts are not impressive (132lbs – bench, 220lbs – squat), and I am not sure which program on this website should I stick to? (https://rippedbody.com/novice-bodybuilding-program/ or https://rippedbody.com/the-big-3-routine/)

Vlad
Vlad

Hi Andy, any specifics to the routine if i want to build mass effectively? How long each session should take: warm up + 3 excersices x to sets them each + cool down?

Thanks

Sahamat
Sahamat

Hi Andy,

Even though my lifts are not that impressive, I’d say I am an intermediate lifter as I have been stuck on a 100kg bench (2 reps) for around 2 years. I’ve been training for about 4 years (on and off) but I’ve never strictly followed a routine for more than 3 months.
Do you think I should follow this programme or should I jump straight to some of the progressions you’ve mentioned. I may sound impatient but seeing my bench press plateau is really frustrating.
Cheers!

David Maxwell
David Maxwell

Can I do arms and abs on the days off in between or will this affect recovery too much?
I am 46 hitting the gym back after 3 years off and am now skinny fat.
Hoping this program will jump start my metabolism and hormones as I have been under eating for too long. Eating just under base hoping the extra energy needed will come from body fat before I up the calories.
Am I on the right track?

David Maxwell
David Maxwell

Thanks mate.

wayne butle
wayne butle

I’m super-heavy, but working on it. At 380 lbs, will it work to do squats with body weight only?

Jozef
Jozef

Would you recommend this or your novice bodybuilding routine to someone who is interested in both strength and aesthetics?

My lifts are NOT impressive. Squat – 150 for 5, Becnh – 140 for 5, deadlift 185 for 5.

I am 6’4, 230lbs, and about 18 or 19% body fat. I am currently cutting as I am unhappy with how I look.

greg
greg

How long should we rest between sets?

Barrie Hodge
Barrie Hodge

Hi Andy, would you recommend a program like this to a duathlete? I run up to three times a week and cycle up to three times a week. Depending on time, I may do both on the same day but I mostly do alternate days. I weight train twice a week but I’ve hit a Plateua and think going back to basics may help. Conscious of recovery time though. I normally have one day off for recovery but I’m beginning to think this may not be enough.

Thanks

Barrie

James
James

Hello, my question overall is how long should this routine be performed. Like 4 weeks, 8, 12?

john
john

Hi

I saw your exercise selection guide. However due to a severe lower back injury I can’t do deadlifts anymore. What else can I substitute for a hip hinge variant exercise even if it means slower gains.

If there is nothing else, can I skip deadlifts all together and still get progress if maybe I add a third anabolic inducing compound lift like OHP and maybe some shrugs. I know they’re unrelated to deadlifting but my thought is maybe they will make my body anabolic by substituting to make sure the volume stays decent.

I’m pissed I can’t deadlift anymore due to lower back injury as it was my favorite exercise but it’s just not worth the risk. If not this program what else would you recommend. I have a feeling that.

Hope you can help as I don’t see many people telling anyone to skip deadlifts because of their importance, no matter how serious they’re injury.

Adonnis
Adonnis

Hello Andy,
I tried this workout and it killed me. I can’t even walk today. I fell twice just walking and couldn’t get up without holding something. Is there a way I can change the workout to make it easier on my legs. Also I used a very low weight for squats.

Lucas
Lucas

Hi Andy what are the recommended rest periods between the sets?

K13
K13

Should we add rowing ? thanks

Jay
Jay

Hello,
What is the purpose of doing same number of reps each set? Previously, I have seen another technique where you reduce reps as you increase weight eg. 1st set – 5 reps, 2nd set 3-4 reps, 3rd set 2 reps, 4th set 1 rep…increasing weight maybe 80-90% on last set 1 rep.
Is there a difference? Which is better?