The squat, bench and deadlift are 'the king, queen and prince of compound exercises,' says Hendrick Famutimi, a personal trainer and powerlifter. Whether your goal is to build strength, power or size – or simply to move better – they'll get you there.
The 'Big 3' lifts refer to the barbell Squat, Bench Press, and Deadlift. This workout will show you how to practice and get proficient with them quickly.
Enter the McGill Big 3 – a set of exercises designed to strengthen your core and spine. At first glance, the McGill Big 3 may seem like simple exercises. But don't be fooled – they pack a punch. The three exercises are the bird dog, the side plank, and the modified curl-up.
Although it's a good idea to frequently switch out your workouts, three movements that should always be included, especially for hardgainers, are the so-called ``Big Three''; bench press, squat, and deadlift.
Hewitt, Ph. D., research director for exercise science at Canyon Ranch Health Resort in Tucson, created the strength-building Key 3® program as a minimal approach to strength work. The three exercises in the plan—wall squat, chest press and single arm row—take only about 10 minutes, twice a week.
"I'd go for push-ups, pull-ups and dumbbell squats, assuming we have some dumbbells to use at home," he told Fit&Well. Combined into a circuit, these exercises will work every major muscle group in your body, providing a time-savvy full-body workout.
Yes, the big 3 workout is excellent for building muscle. The squat, bench and deadlift target multiple muscle groups simultaneously, promoting overall strength and hypertrophy.
Big 5 lifts include squat, deadlift, bench press, overhead press, and pull-ups. Compound movements for full-body strength and muscle gains. Focus on proper form and progressive overload for results. Enhance functional strength, muscle mass, and overall performance.
Instead, we're turning in our droves to the cultish appeal of the latest group exercise classes. But there is another way, in the form of The Holy Trinity of muscle: the squat, the deadlift and the bench press.
Though there are thousands of different exercises we could do in the gym, barbell training comprises just four exercises, the so-called “Big Lifts.” These compound movements — the squat, press, deadlift, and bench press — should make up 90% of any athlete's strength program, regardless of their level of advancement.
The 3-3-3 Exercise
With this technique, you can bring your attention back to the present moment and take back control when you feel anxious. You are supposed to pay attention to three things: three things you see, three things you hear, and three parts of your body that move slowly.
In World War II, the three great Allied powers—Great Britain, the United States, and the Soviet Union—formed a Grand Alliance that was the key to victory.
It's better to bench heavy on the first training day of the week, then squat the day after to get the most out of your upper body training AND give yourself extra recovery time (remember, you're taking a day off after squat day) before training upper body again.
Push, Pull, Legs Split: This is a popular method where you dedicate one day to pushing exercises (chest, shoulders, and triceps), another to pulling exercises (back and biceps), and the third to leg exercises. This split ensures a balanced approach, targeting all major muscle groups throughout the week.
The reason the deadlift is considered the king of all the exercises is that it is a great indicator of strength. If you can deadlift an impressive weight, there is a good chance that you can handle heavyweight in general, as proven in previous points it works most of your body.
Rest between set durations should be based on sets/exercise (volume), and not load or training goal. General recommendations include moderate (2 min) rest between sets if performing 2 sets/exercise, long rest (3 min) if performing 3 sets/exercise, and very long rest (> 4 min) if performing 4 sets or more/exercise.
Research has shown that it's important to get all three types: aerobic, muscle-strengthening, and balance. Doing one type of exercise can help improve your ability to do the others, and variety helps reduce boredom and risk of injury.
The Big 3 targets different primary muscle groups—squat for the lower body, bench press for the upper body, and deadlift for the posterior chain while also engaging stabilizing muscles. This balanced approach leads to comprehensive muscle development, which is essential for both strength and aesthetics.
Understanding the 3 3 3 Approach
Among these, the 3 3 3 workout has carved a niche for itself with its straightforward, yet surprisingly effective strategy. The concept revolves around performing sets of three exercises, repeated three times, for a total of nine micro-sets.
They are more commonly know as the McGill Big 3 and are comprised of the curl-up, side bridge (or side plank), and birddogs. Dr. McGill noticed in his research of athletes that those who failed to build proper muscles for core stability ended up with more injuries and pain.
Big three was a term used to describe the 3 most popular shonen jump mangas in the early 2000s. Bleach, Naruto, and One Piece. A lot of new gen manga draws their inspiration from the OG big 3. I created an image in 2020 inspired by Naruto “team 7” of the current (big 3) anime/manga at that time.