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The Big 3 Routine (Squat, Deadlift, Bench Press Only Workout)
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ScrapperTL Offline
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Post: #26
RE: The Big 3 Routine (Squat, Deadlift, Bench Press Only Workout)
(03-09-2016 01:30 PM)RioNomad Wrote:  
(03-09-2016 10:35 AM)ScrapperTL Wrote:  I did the big 3 for years (probably 15 years consistently) great muscle building workout, however recently in the last 3 years or so, I have switched up my training and now dropped all 3 of them completely.

My reasons?

Knees + Elbows + Rotator Cuffs + Lower Back + Sciatic Nerve was always feeling really beat up.

Thighs were so large they were chaffing, making it extremely difficult to purchase pants that fit right/made me look good.
Chest started looking over-sized, making it difficult to wear shirts that fit right/made me look good.

Plus I love/live to train! Training hard and intense is pure joy for me. Without the big 3 I can now workout 6-7 days a week. The big 3 sapped too much of my energy and made it impossible for me to train more than 3 to 4 days a week.

You might hate hearing this but I have noticed massive improvements in my physique since ditching them.
Maintaining lower body fat %, more vascularity, more definition, less sheer muscle size but more freaky muscular look (veiny/defined/peaks).

If pure size is your goal, then the big 3 is for you but I have been lifting consistently for 18 years (I'm 31 now been lifting since 13) and I no longer am chasing that blown-up look.

To me I much rather enjoy being able to maintain a 6 pack/vascular/defined look year-round.

Thanks for the input, but all of those things are a result of your bodyfat, which is much more a result of diet than the lifts or program you choose to do.

The injury aspect I can see. Squats have been bothering my knees now also. But as far as vascularity and a low bodyfat, I don't see why you couldn't have that while doing DUP training.

RioNomad - you are 100% on the money, my bodyfat % is a result of probably 90% diet.

I eat 50 to 75 grams max carbohydrates per day and I only eat in an 8 hour window (noon to 8pm). However I don't count calories or worry about my portion sizes or meal frequency.

Also, you are right on the money about the injury thing. Squats, Deadlifts and Flat Bench kill my joints & sciatica ever since I turned about 28 (now I am 31 years old)

I should probably get on TRT, then I would most likely jump back on the Big 3 Bandwagon.

My workout now a days is:
Get up @ 4:30am, 15 minutes intense stretching, 15 moderate to intense cardio, then 15 minutes free weights. I do this 6 to 7 days a week and it really helps keep my bodfat % low, while also maintaining the muscular foundation I have already built.

This workout routine would totally suck for a beginner though, it is not a "muscle builder" whatsoever. More a "joint health, calorie burner, muscle maintainer" kinda thing.

For someone in their early and mid twenties, hit that big 3 shit as hard as you can while you can, its a blast and your body most likely won't be feeling "beat up" until you hit early thirties if your lucky.
(This post was last modified: 03-09-2016 03:48 PM by ScrapperTL.)
03-09-2016 02:53 PM
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WanderingSoul
evilhei Offline
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Post: #27
RE: The Big 3 Routine (Squat, Deadlift, Bench Press Only Workout)
I enjoy the great feeling that the 3 bigs give and also I like the simplicity. I don't even count my reps, I just do heavy lifting until im done. And I also like that my workouts last between 45-60 minutes, no more. But I can see that in the long run it can take a toll on your body. But I guess I could still keep doing the 3 lifts but doing higher reps/lighter weights. No need to push for 5x5 max all the time, could be 3x15 with light weights aswell when you feel like it.
03-10-2016 03:50 PM
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RichieP Offline
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Post: #28
RE: The Big 3 Routine (Squat, Deadlift, Bench Press Only Workout)
Love this routine in theory, in practice I'm just too vain for it.

I like having a sculpted v-shape look and that means directly training arms, upper back and shoulders otherwise they just disappear. Sigh.
(This post was last modified: 03-14-2016 05:50 AM by RichieP.)
03-14-2016 05:50 AM
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ScrapperTL
ScrapperTL Offline
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Post: #29
RE: The Big 3 Routine (Squat, Deadlift, Bench Press Only Workout)
(03-14-2016 05:50 AM)RichieP Wrote:  Love this routine in theory, in practice I'm just too vain for it.

I like having a sculpted v-shape look and that means directly training arms, upper back and shoulders otherwise they just disappear. Sigh.

Yo RichieP, I feel like I know exactly what you mean. I believe after years of training with the big 3 and developing an incredibly strong "mind muscle connection" Isolation exercises become much more effective.

I have been pounding/isolating my Lats hard lately (extremely high rep, low weight, failure style training) and they look fucking amazing/best ever in my life. I never was able to achieve Lats this thick, defined & muscular looking while focusing on a Strength or Powerlifting routine.
03-14-2016 09:17 AM
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RichieP Offline
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Post: #30
RE: The Big 3 Routine (Squat, Deadlift, Bench Press Only Workout)
Yeah I wonder about that too. Perhaps it's to do with hormones or some overall systemic muscular setpoint. Like how the teenager doing endless curls can never put mass on his biceps until he grows overall.

I think it varies by person also. I think that mesomorphs with a fairly square upper body type will do great on a big three routine and not lose out so much.

If you're naturally slimmer - slim waist, slim bones/qrists - you can get alot out of deliberate back/shoulders/arms/forearms training that a boxy mesomorph wouldn't need to bother with so much.
(This post was last modified: 03-16-2016 10:22 AM by RichieP.)
03-16-2016 10:22 AM
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ScrapperTL
ScrapperTL Offline
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Post: #31
RE: The Big 3 Routine (Squat, Deadlift, Bench Press Only Workout)
(03-16-2016 10:22 AM)RichieP Wrote:  Yeah I wonder about that too. Perhaps it's to do with hormones or some overall systemic muscular setpoint. Like how the teenager doing endless curls can never put mass on his biceps until he grows overall.

I think it varies by person also. I think that mesomorphs with a fairly square upper body type will do great on a big three routine and not lose out so much.

If you're naturally slimmer - slim waist, slim bones/qrists - you can get alot out of deliberate back/shoulders/arms/forearms training that a boxy mesomorph wouldn't need to bother with so much.

I made a long detailed post breaking down the differences between Endomorphs, Mesomorphs and Ectomorphs phenotypes on Goodlookingloser Forum. I have to agree with you, the differences are very interesting and I think boil down (in its simplest form) to the Hormone levels that were present during Puberty.

However I believe as an adult it is possible to "drift" between phenotypes and with some extreme mastery over self, completely switch "appearance" wise.

For instance, because of the low T3 levels average to mid-high Testosterone levels, average to mid-low DHT levels and a preference to aromatise Testosterone into E2, Endomorphs would struggle greatly to look like a Mesomorph. They probably have a better chance to look like a Endo-Ecto hybrid (skinny fat instead of truly skinny)

With massive willpower and discipline though it is totally possible.
03-16-2016 10:46 AM
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