Ben Bruno got me thinking the other day and I think my “big-3” are
Back Squat, Dips and Neutral Grip Chin-ups.
What are yours
I’d have to say mine are probably Leg Press, HS Wide Press, and HS Low Row. The last is something I just had the privilege of discovering tonight. I didn’t care for the High Row but, damn, that Low Row hit my traps like they owed it money.
As far as bang for your buck, mine would be:
Incline BB presses, Front Squats, and BB bent rows.
S
Trapbar Deads, Incline DB Press, and Chest Supported Row
1.) Back Squat
2.) Pushup
3.) Cable Row
Deadlift
Squat
Press
There can be no other answer.
[quote]csulli wrote:
Deadlift
Squat
Press
There can be no other answer.[/quote]
GTFO back in the powerlifting forum…knuckle dragger! lol
-
Back squat
-
Decline bench press
-
Smith machine bb rows
incline DB bench
Front squats(not doing them now due to injury, but they’re great) My current sub is lying machine squats.
Weighted pullups
-
Back squat
-
Incline db press
-
Rack pulls
My training is undergoing a transition to a different style, so doubtless my big 3 will change as I get more used to my new exercise selection, but historically my “big 3” have always been:
- Bench Press
- Pull-Ups
- Deadlift
A variation on the classic:
Front Squat
Deadlift (Rooney/Hybrid style)
Bench (slight incline, if possible)
[quote]furo wrote:
My training is undergoing a transition to a different style, so doubtless my big 3 will change as I get more used to my new exercise selection, but historically my “big 3” have always been:
- Bench Press
- Pull-Ups
- Deadlift
[/quote]
This brings up an important point. Each person’s “big 3” does not have to mean “permanent 3.”
Based on where someone is in their annual plan, their individual needs/goals/injury history, the exercise selection can and should change.
I haven’t read the article, but I get the main premise. So, if I had to pick 3 exercises that I currently put at the top of the list:
-
Deadlift
-
Front Squat
-
Weighted Pull/Dip on blast strap or anything similar (this is done as one movement, btw)
The above weren’t my top 3 six months ago, and I can’t say with certainty they will be my top 3 six months from now.
Deadlift
DB Bench Press
Weighted Chin Up
Deadlift
Squat
Weighted Chin Up
Weighted Dip
Safety squat bar squat with chains
-The safety squat bar squat has to be one of the greatest movements out there. It is far less technical than a straight barred squat, meaning that there is minimal learning curve involved and fewer opportunities to make a technical mistake resulting in a missed lift. You can brute force the weight up and still hammer everything you intended to hit. Additionally, it will absolutely destroy your upper and middle back, giving it a great carryover to deadlifts and (in my experience) atlas stones/loading.
Adding chains to the movement makes it amplify the above even moreso, as you will continue to heavily tax your upper/middle back as you get higher in ROM. Also, there is no longer the high bar/low bar debate, you just rest it where it falls and squat. Factor in the neutral grip and ease on the shoulders and it’s a no brainer to me.
Mat pulls
-Whereas the deadlift helps display strength, the mat pull builds it. This is another instance where technique becomes less significant and brute force more applicable, because you bypass the initial set-up of a deadlift while still being able to pull heavy. On the subject of heavy, by elevating this to slightly below the knee, you are able to way overload the muscles involved in the deadlift and prep them for heavy pulls off the floor, along with develop a very powerful upperback and traps. When paired with the SSB squat, you’ve got a very strong DL.
Log press
-Just recently started this, but I’ve noticed that the circumference of the log allows me to start pressing well off the chest compared to having to press dead off the chest, which helps me keep tension in my shoulders. Neutral grip is a winner here again, and the log clean is far less technical compared to a barbell or axle clean, which allows one to get more weight up to the shoulders in the first place.
Deficit Trap bar deadlift - I put this lift above both the squat and the deadlift because my simply shifting my hips I can change the focus of the lift and get much more out of it from a training economy point of view
Weighted Ring-chins - Lats, traps, biceps, rhomboids, teres, formearms, plus better shoulder health. An easy sell.
Axle push press - Other then being plain fun, this is a lift that I feel my entire body on, more so then any other. Plus using the axle makes my joints feel a lot better.
Obviously,
- Preacher curls
- Skullcrushers
- Lateral raises
The only muscles that matter anyway. Besides, your legs get enough of a workout from cardio.
