Building a strong body with the BIG 3

Posted by bodybuilder

Posted: May 1, 2008 - 12:25 pm

If you don't incorporate them already, you are neglecting three of the most important exercises known to mankind. I'm talking about the barbell bench press, the deadlift and the barbell squat. I've had a love/hate relationship with all three of them over the years, but now we are in love and I visit each one often.

First, the beloved bench press. Who doesn't enjoy loading up the bar and seeing how much they can press? "How much ya bench?" A question most bodybuilders get asked, but when setting out to build muscle, the amount of weight you lift is irrelevant unless you are a competitive powerlifter. The flat barbell bench press primarily works the pectoralis muscles and to a lesser degree, the front deltoids and triceps muscles. The barbell bench press should not be the only chest exercise you perform, but it should find it's way into your workout once in awhile to build a strong and balanced upper-body.

The deadlift is my absolute favorite lift of the three. I prefer the stiff-legged version as it stresses the often neglected hamstrings and low back muscles quite well. Once you have perfected your form, you can begin to add weight and build incredible strength with this lift. Although it targets the hamstrings and low back, the heavier the weight becomes- the more other body parts come in to help. The core (abs/low back) plays a vital role in this lift and although you may not feel soreness in your core after deadlifting, with proper form, you will build strength and stability in the whole body.

A lot of people don't realize that the stiff-legged deadlift can also help to increase hamstring flexibility because when you lower the weight, the hamstrings are stretched immensely and it feels great. This lift takes a lot of practice to master and beginners should start with a light weight until their form is perfected. Protecting your back is priority.

The barbell squat is often referred to as the "king of all exercises." This is because it demands the use of the whole body to lower the weight and bring it back up safely. I prefer the free barbell for myself as I never really got much out of squating on the Smith machine. The Smith machine has a fixed path of motion and secuirity notches that allow you to rack the bar if you get stuck and cannot bring yourself back up.
This is great for beginners because it helps keep you safe and comfortable in the lift.

As you progress, you should begin to experiment with different variations of the squat. Play with your stance (how wide your feet are spaced apart), the depth of your squat and how many sets and reps you perform. You should also strive to challenge yourself by increasing the weight you lift as you feel more confident. Having proper form is a must with the squat. Make sure you use a spotter if you are inexperienced or are lifting heavy.

Do not let fear or inexperience keep you from learning and incorporating all three of these lifts into your workouts. Have a trainer or someone you trust teach you the proper form of each one and then begin to increase weight as you feel more confortable. Master them all and watch your body change.

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