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.
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.
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.
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.
Tri-sets. A tri-set usually consists of three or more exercises that stimulate the same muscle group in slightly different ways and are performed back to back without rest. An example of a tri-set for the deltoid muscles could include the following exercises: 1a) Dumbbell Shoulder Press.
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.
1. Walking. Any exercise program should include cardiovascular exercise, which strengthens the heart and burns calories. And walking is something that most people can do anywhere, anytime, with no equipment other than a good pair of shoes.
There are complex programs where you may feel you need an exercise science degree to understand what is going on, and there are programs where you walk in and do the same thing every single day. But nothing makes training as effective and simple as training the big 3 lifts: Squat, Bench, and Deadlift.
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.
The Rule of Three Workout Routine is pretty straight forward. It has you doing three exercise per workout, three workouts per week, for three weeks. You then take a light week and repeat.
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.
For example, if you are trying to build muscle in your chest, you might do 3 sets of 10 repetitions of a chest press. That means that you complete 10 repetitions of the chest press and then briefly rest. Then you complete another 10 reps and take another short break.
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.
The squat! The squat is a fantastic exercise; it targets all the muscles in the lower body whilst also adding some strength and stability to the abdomen and lower back area. The squat also gets a large amount of upper body muscles engaged too.
The McGill Big Three. The McGill method recommends three exercises that should be performed to create better core and spinal stability. They are the McGill curl up, the bird dog and the side bridge.
The formula for getting the best results in the gym is as easy as the Three C's. Success in achieving physique goals is just a matter of adapting and incorporating three simple principles: Commitment, Consistency, and Conscientiousness (the three C's), the success tools that make changing your goals a reality.
Strength training.
Moderate aerobic exercise includes activities such as brisk walking, biking, swimming and mowing the lawn. Vigorous aerobic exercise includes activities such as running, swimming laps, heavy yardwork and aerobic dancing.
A brisk walk is about 3 miles an hour, which is faster than a stroll. You can tell you're walking briskly if you can still talk but cannot sing the words to a song.