Be it staying healthy, becoming stronger, looking good, training for a sport, or losing weight.
Regardless of your goals or how you go about obtaining them, there is ONE method that will prove beneficial to you no matter what your aim is.
And it is called
THE BIG 3
The Big 3 consists of 3 compound workouts; bench press, deadlift, and squat.
These workouts are key in making progress in any aspect of your training regime.
They aid in building strength and lean muscle, burning fat, increasing mobility, increasing energy output, and much much more. These 3 alone will hit most every muscle in your body.
Both men and women will find these 3 exercises beneficial.
Even better, almost every gym has the necessary equipment to do these exercises, so incorperating them into your regime should be easy!
SQUAT
Squatting is one of the MOST important exercises anyone can do. Not only does the squat act as one of the most beneficial compound movement exercise; working the entire lower body, specifically the quadriceps, glutes, hamstrings, and the calves.
BUT
one of the greatest benefits that squatting gives you is a MASSIVE increase in endogenous testosterone production, which helps you make more affective gains in all areas!
Your form is very important to master when squatting. Should you have poor form, you risk serious back and knee injury.
BENCH PRESS
The bench press is the best compound upper body workout. This exercise works the pectorals, front deltoids, and triceps.
If you want to make some SERIOUS gains in the chest department, the bench press is a MUST.
The best part about bench press is that it isn't a very difficult motion; it is the least dangerous of the three.
But, if you hold too wide of a grip, you risk a rotator cuff injury... and that is a VERY painful and expensive injury.
DEADLIFT
The deadlift is quite possibly the most difficult exercise you can do, and respectively, the most neglected. The deadlift is all about form; if done properly, you will work your traps, lats, lower back, glutes, hamstrings, quads, and calves.
Done improperly, and you can be facing a serious back injury.
Despite this, deadlift remains an extremely beneficial compound exercise.
Hope you enjoyed this post or found it helpful.
If you have any questions about the information provided, feel free to ask!
Sources:
-Delavier, Frédéric. Strength training anatomy. Paris: Editions Vigot, 2010. Print.
-https://www.t-nation.com/powerful-words/powerlifting-the-good-bad-and-ugly
THANKS FOR READING