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Please keep questions on topic, write clearly, concisely, and don't post diet calculations.

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Tim
Tim
April 16, 2021 03:54

If I’m doing the 3 main lift Monday Wednesday and Friday will I be over training

Tim
Tim
April 16, 2021 08:03
Reply to  Andy Morgan

Thank you. I’m not a beginner but my main concern is building my legs and arms. I seen my legs grow one time. I did legs Monday Wednesday and Friday. Heavy, Medium and light day. Any suggestions.

Tim
Tim
April 17, 2021 12:40
Reply to  Andy Morgan

Thank you

Mark
Mark
March 3, 2021 00:19

Hello, great article. I was wondering if the hex bar lift could replace the squat and deadlift?

Sarah Knight
Sarah Knight
February 16, 2021 06:49

Hi Andy, I’m starting with Big 3, have prior lifting experience but now I’m dealing with hip osteoarthritis. I’ve worked in a warm up based on your guide, but am currently seeking a post lifting stretching routine. I would like to focus on recovery for my hip as it helps lower discomfort. Any recs?

Kapil
Kapil
January 28, 2021 13:42

Hello Andy,
I Have just begun the journey, I am 20 years old, Height 5’9, Weight 62kgs, Male, want to build muscle mass.
Can i go for big 3 as u have mentioned above thrice a week and what should be my 6 Days a week training programme for better experience and learning?

Thank You

Mike
Mike
November 13, 2020 00:55

Why doesn’t a smith machine count?

Chris
Chris
November 4, 2020 04:12

Deadlifts 3x a week seems excessive. Do you vary the weight or switch up to save your back? Or do you go for it with conventional deadlifts?

Thanks

Jackson
Jackson
October 28, 2020 23:32

Hi Andy, when doing beltless squats and deadlifts, should I breathe into the belly FIRST and then brace or the other way around?

I personally find my core to be tighter when I contract the abs first then breathe into the belly but I’m not sure if this is correct or not.

Matt Dekloro
Matt Dekloro
October 23, 2020 16:10

Hi, I’ve been training after Big 3 for a while now and didn’t find any information on your homepage how high the RPE should be, especially in the 5th set.

I am between beginner and intermediate.

Thanks

Henrique
Henrique
September 29, 2020 02:23

Hi Andy, I want to break a plateau in my lifts, I squat 305 lbs for 5 reps, bench 225 lbs for 5 reps and my deadlift 385 lbs for 5 reps. I can add the variations like assistance after 1 set of the first exercise?

For example: Barbell Squat 1×5 + Goblet Squat 3×5
Bench Press 1×5 + Incline Bench Press 3×5
Deadlift 1×5 + Romanian Deadlift 3×5

Kind Regards, Henrique

Harsh
Harsh
September 20, 2020 03:35

Hi Andy ,

Thanks for all the information you provide. I started with the Beginner Big 3 Routine and now having issues with progressing since our gym doesn’t has 1.25 kg (~2.5 lbs) plates (It’s quite common in my country that gyms doesn’t have these).

So my query is : If I increase weight by 5 kg (~10 lbs)and unable to complete reps for two sessions. Should I de-load 10% weight and continue doing till i don’t progress? Or can i use some other progression you mentioned in the other articles? Or anything that you can suggest please.

Thanks.

Chris Moffett
Chris Moffett
August 24, 2020 19:59

Hey Andy just a heads up – on the chart where you describe deloading after 2 sessions of not hitting the target number of reps – I believe the “deload” weight for the next session is a typo. Should read 255, rather than 235, yes?

Chris Moffett
Chris Moffett
August 25, 2020 11:00
Reply to  Andy Morgan

🤘 Right on

Chris Moffett
Chris Moffett
September 28, 2020 20:03
Reply to  Andy Morgan

Andy

Just a follow up – say you miss 2 reps on back to back sessions. Since that’s less than 10% of the total reps each time, do you stay at that same weight for a third session, or “deload” the next session like normal?

John
John
August 22, 2020 23:18

What is your opinion on weightlifting shoes when doom squats? Is it necessary for serious lifters?

Renato
Renato
August 19, 2020 10:15

Hi Andy, I did Starting Strength/StrongLifts for a few years and before quarantine I was doing the Novice Bodybuilding Program, the gyms here still didn’t open so I’m doing only bodyweight routine at home, When I come back to the gym, would it be a good idea to do this routine or would I be wasting time? Just continue with the Novice Bodybuilding Program?
My focus is purely aesthetics.

Joanie
Joanie
August 2, 2020 12:51

I have spondylolisthesis L4 and and 5. Back squats and any exercise that loads up my back are out. I’m experienced but starting over after a year of back problems. Not sure how to approach lifting. Any adaptations I can use?

Joanie Willard
Joanie Willard
August 4, 2020 00:42
Reply to  Andy Morgan

Thank you

Johnson Lee
Johnson Lee
July 23, 2020 22:09

What’s your opinion on weight lifting belts? Do you think they are useful when applying progressive overload?

Rene
Rene
July 21, 2020 15:46

Any tips regarding rpm / rpe for novice with the big3 ? Unfortunately there is nothing about this in the article. I have read https://rippedbody.com/rpe/. Thanks cya

Rene
Rene
July 18, 2020 00:21

Hello, I have been training for more or less 15 years with medium to little success in the gym. My genetic strengths are chest, triceps and shoulders. Legs legs, abdomen are medium and back biceps weak. Does it make sense if I add lat pull 3×5 or 4×5 or 5×5? I’m testing the first weeks exactly as you said but I’m afraid that my genetic weaknesses will come out even stronger because in the nature of the 3 basic exercises the biceps and back are less growth stimulated than the rest.

Rene
Rene
July 20, 2020 16:52
Reply to  Andy Morgan

I think there are not many people worldwide who are more on your homepage than I was the last 2 weeks. I have read and learned so much.I have set my calories and target weight for each week, track everything and am in bulk Week2 and still can’t tell if I have the calories set exactly (0.25 -0.33 kg/week). But thanks to you I know how to do it. Only in the question whether I am on Big 3 .Big “4” because of the previous experience and genetic disposition. I think I can handle that. Maybe I just wanted to get your ok so it doesn’t feel like I’m going to screw up again. Motivation 11/10.

Justin
Justin
June 12, 2020 06:03

Thanks for the nice free program. I have a squat rack but can’t do deadlifts from the floor in my apartment. If I replace deadlifts with RDLs, so I need to add/change anything?

Clemente B Harwood
Clemente B Harwood
May 9, 2020 12:16

Instead of 5×5 can we do 3×10

Dan
Dan
March 4, 2020 17:53

Hi Andy,
I wanted to share a frustrating experience I had with a PT at my gym to get your thoughts on it. I recently participated in a complementary PT session only to be told everything wrong about the 5×5 big 3 routine program.

Basically, The PT believes that the 5×5 program is not designed for barbell beginners unless you are ripped or naturally strong, and as a beginner I should be focusing more on a high rep range to yield hypertrophy to enable heavy lifting and then transition across to the 5×5 program. He did also mention that I will need to eat a lot to enable 5×5 big 3 routine thrice a week which in many cases makes people skinny fat or fat. What do you think ?

Dan
Dan
March 5, 2020 10:09
Reply to  Andy Morgan

Thanks for your reply Andy ! Keep up the good work.

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