What is the Big 3 exercise routine?
The Big 3 exercise routine is a popular strength training program that focuses on the three major compound lifts: the bench press, the squat, and the deadlift. These three exercises are widely considered to be the cornerstone of any effective strength training program, as they work multiple muscle groups simultaneously and have a significant carryover to functional strength and athletic performance.
The Big 3 routine involves performing each of the three lifts once per week, typically on non-consecutive days. For example, you might perform the bench press on Monday, the squat on Wednesday, and the deadlift on Friday. The goal is to progressively increase the weight lifted and the number of reps performed over time, with the ultimate goal of increasing overall strength and muscle mass.
One of the main benefits of the Big 3 routine is that it allows you to focus on the most important lifts and avoid wasting time on exercises that are less effective or less important for overall strength and muscle development. By focusing on the bench press, squat, and deadlift, you can effectively train the major muscle groups of the body, including the chest, shoulders, back, legs, and core.
In addition to the main lifts, the Big 3 routine also typically includes accessory exercises to help target specific muscle groups and address any weaknesses. For example, you might include exercises like push-ups, rows, and lateral raises to help build the muscles of the upper body, or lunges, leg press, and calf raises to help build the muscles of the lower body.
To get started with the Big 3 routine, it is important to first establish your one-rep max (1RM) for each of the three lifts. This will allow you to determine the appropriate weight to use for your training sessions. It is also important to properly warm up and stretch before each workout to prevent injury and maximize performance.
Overall, the Big 3 exercise routine is an effective and efficient way to build strength and muscle mass, and is suitable for both beginner and advanced lifters. By focusing on the bench press, squat, and deadlift, you can effectively train the major muscle groups of the body and make significant progress in your strength and physique.