The core of building a strong body is the Squat, Deadlift, Bench and their variants. Anyone that tells you otherwise is simply ill-informed. As a look at weight category competition powerlifters will show you, you don’t need anything other than these three to get big, strong and ripped.
I neglected the Squat and Deadlift for years, not realizing the fantastic all over body training effects and I wish someone had told me years ago so that I didn’t waste so much time initially.
A deceptively simple yet brilliantly effective training program for putting slabs of muscle on a beginner trainee. It does this by focusing all the trainee’s energy and recovery efforts into the ‘big money’ exercises alone – the Squat, Deadlift, and Bench.
The Big 3 Routine is for anyone new to training, anyone who has been spinning their wheels on ineffective workouts up until now, or an experienced lifter that is coming back after some time off may want to start out with this to get back in the groove of things.
It can be used when cutting or bulking.
In the Big 3 Routine, a fixed set-rep pattern is used. This means all working sets (not the warm-up sets) are done at the same weight. Every set is the same number of reps. You’ll finish all your sets for the one exercise before moving onto the next.
You have a choice over the exercises you can use; click these to see your options at a glance→1. I’ve included links to short tutorials on the exercises where I thought this might be particularly useful.
|Standard 5×5 Big 3 Routine|
|Bench Press 3||5||5||25|
Stay safe, learn how to lift properly. In the videos below we have Dr. Mike Zourdos teaching you how to perform the big 3 lifts. Mike was my co-author5, Eric Helms,’ PhD advisor. He knows his shit, you are in good hands. 🙂
For the first workout, choose the weight you believe you will be able to lift for all five sets. – Go conservative, you can always increase the weight next time.
Beginners will need to concentrate on getting their form right for the first month or so of working out. – You’re programming your brain and nervous system to remember a pattern, so don’t worry about lifting a lot of weight like you feel you should, and don’t worry about looking cool. Begin light. Slowly move up the weight as form improves. For the first few workouts I think it is a good idea to follow the advice of Rippetoe:
“Do sets of 5 reps, gradually increasing the weight until it is a struggle to complete the 5 reps. Rack the bar, the workout for that exercise is done. Move onto the next exercise.”
For the next workout do the same but challenge yourself to lift a slightly heavier weight for that single heavy set. From the third workout, you can move onto the standard pattern above. Try starting with the same weight as you could lift the previous workout but this time try 5 sets as per the example above.
When should I increase the weight?
When you get all sets for target weight and reps increase the weight for the next session.
Do not train to “form failure.” This means where there is a breakdown in form during a rep but maybe an additional repetition could be performed with poor form. To avoid injury, try to stay one rep shy of where your form will break down.
When should I decrease the weight?
When you miss 10% or more of your target reps in total, for two consecutive sessions, reduce the intensity by 10% while using the same number of reps and sets. The 10% lighter load should feel easy and will allow recovery. Then, the next session you return to the load you used in the session prior to the deload and attempt to pick up the progression once again.
With 5×5 this means if you get less than 22 reps total then decrease at the next session. The set you’re most likely to miss any reps on will be the last set due to cumulative fatigue.
Bear in mind that sometimes bad sessions just happen, hence the reason I suggest waiting for two bad sessions consecutively before taking the deload.
Sample Big 3 Progression Scheme
|Session Number||Lifting Record||Hit Target?||Load Change?|
|3||150x5x5x5x5x3||Missed 2 reps||Same|
|23||255x5x5x5x4x3||Missed 3 reps||Same|
|25||260x5x5x5x4x3||Missed 3 reps||Same|
|26||260x5x5x5x5x2||Missed 3 reps||↓|
How much should I increase the weight by each session?
Increases need to be slow and incremental to allow your body to adapt to the load. (This is not just about muscle growth, but the connecting tissues, nervous system, & bone density changes).
There is no fixed rule for weight increases, however, you’ll probably find that you will be able to make bigger increases in your Deadlift and Squat each session compared to the Bench because of the greater overall use of the body’s musculature in the former two.
A 10lb increase in the squat and deadlift, 5lb increase for the bench is common initially for each session. The increases you’ll be able to make to the lifts will gradually decrease over time. This is reflected in the progression example above.
How long can I continue to progress with this routine?
This is going to depend on several factors including genetics, starting muscle mass and recovery capacity. Recovery capacity itself will depend on:
At some point, you’ll need to change things up to keep progressing. Recovery is an essential element of that and cutting back on the volume (number of sets or reps) or frequency (number of times per week) of an exercise can be just the trick.
Progressions can’t continue in a deficit forever, regardless of how clever the programming is. So if you’re cutting, don’t overlook the simplest answer – you may have to eat more to gain more strength, and that’ll mean you’ll need to make a choice between fat loss or muscle/strength gain. Beginners get spoiled initially as they can achieve simultaneous muscle gain and fat loss and forget this.
Will this routine still give me abs?
Muscular development in the whole body and a low body fat is what is necessary to have a visible (and decent looking) six-pack.
The abs are worked in the isometric contraction in every lift. Taking the squat as an example (as it’s the easiest to visualize) the abs, combined with the obliques and lower back, perform the function of keeping your torso upright and rigid so that your spine does not bear the load and/or tilt forward and snap you in half. The barbell lifts are not the most effective abdominal exercises, you can add in some abdominal work if you would like, but it’s not really necessary at this stage.
Do I have to stick to the Bench, Squat and Deadlift?
It’s normal for any new exercise to be tough or feel a little weird initially. Just try working into them slowly, foam rolling, stretching and practicing. Note also that with the deadlift the bar height should be no lower than where it is when a 45lb (20kg) plate is open it.
Can I alternate the Bench Press with the Overhead Press as per Starting Strength?
Yes, absolutely. But if you’re asking this because you fear that the shoulders are not being worked with the routine as is, you’re wrong. The bench press and the deadlift work the shoulders, it is just more difficult to visualize.
What is a good warm-up?
You’ll want to do the minimum that you can to get warm and ready for the top set, without tiring yourself for your main work sets. I’ve covered this in detail in the FAQ, WARM-UP: What should I do?
Can I add in…?
Refer to the exercise selection guide linked above.
Why no chin-ups?
This is intentionally left out so as not to give you too much to practice initially. Also, all four exercises on a single day could be too much for you to recover from, which could hamper progress. Your biceps are worked with through the isometric contraction when holding the bar with the deadlift.
Thanks for reading. Questions welcomed in the comments as always. – Andy.
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