View Full Version : How to improve the big three.

09-25-2003, 05:14 PM
What are some workouts (assistance or isolation...whatever will help the most) that will help raise my bench, DL, and squat. I know that doing them will, and I have been doing them, but I want to know some other things that will help with them, maybe something with DBs...


Paul Stagg
09-26-2003, 07:17 AM
Squat and dead - work your posterior chain, hams, glutes, low back. SLDL, goodmornings, pull thrus, deadlift variations, cleans, etc.

Bench - you need to figure out where you are weak, and work it. If your weak point is the top half of the lift, then work triceps. If you get stapled, work your chest, lats, and speed.

09-26-2003, 02:00 PM

09-26-2003, 05:58 PM
Originally posted by Paul Stagg
If your weak point is the top half of the lift, then work triceps. If you get stapled, work your chest, lats, and speed.
Interesting didn't know that. I get stapled a lot, the bottom half of my lift is harder, like maybe 3 inches off the chest is where I get stuck usually. My back just happens to be very weak compared to the rest of my body. Something to work on I guess good info thanks:)

09-27-2003, 02:09 PM
im with you dedicated, thats the part I have the most trouble with. I have been doing more tricept work, and the top half of the lift seems to be easier, but after the bar touches my chest, I have trouble about half way through.

09-27-2003, 08:03 PM
Paul, I'm basically doing westside for all the push muscles...
My weak point is 3-4 inches off my chest or so, though I can push probably 20 lbs more than my max from my chest to that point. I figured that Floor Presses, low board presses and low pin presses would help my sticky point a little when paired with some speed, but could I do 3 weeks of one and then switch to another without hurting myself, or should I mix it with more chest-specific/first 3 inch stuff (ie pressing from the pins with the bar starting on my chest and wide grip bench)?

Also, with my bench not being anywhere near 500 lbs, would I be OK to mix in an occassional normal bench for 2-3 weeks during my ME days?


Paul Stagg
09-28-2003, 10:28 AM
3 weeks is as long as i would go with ME work.

I don't think there is anything wrong with doing a full range bench on ME days every now and again - if for nothing else to see where you are.

09-28-2003, 12:46 PM
If you're fairly new to lifting and/or the competitive bench form, I'd actually make it a point to do so.

09-28-2003, 08:39 PM
are you a equipped lifter or unequipped?

for equipped lifters, stuck off the chest is pretty much always going to be speed. even for unequipped lifters this is the case a lot of the time. i haven't seen many people where their weak point isn't their triceps.

also, if you're equipped, low pin presses are relatively useless. i have no idea if they're good for raw lifters or not, sorry

09-29-2003, 01:14 PM
Right now I'm trying to get my raw bench up. Thanks for the help, though.

10-12-2003, 06:08 AM
To add poundage to your squats try speed and jump squats they work great.
For speed squats start with about 40-50%.
For jump squats many lifters tend to jump to 20-30% to quikly.30% is really for advanced ppl. Start of really light say 5-15% and work your way up ;)

10-12-2003, 09:32 AM
Any one know of a good site that explains improving on these types of lifts in detail?

10-12-2003, 10:20 AM
I maxed out at 180lbs on the bench yesterday, I still need to get 20 more pounds by Jan1, lol.

10-14-2003, 02:11 PM
Originally posted by SquareHead
Any one know of a good site that explains improving on these types of lifts in detail?

10-14-2003, 03:04 PM

10-14-2003, 03:09 PM
KICK butt!!! Thanks Delphi!:read:

10-15-2003, 10:00 AM
Great link!Thanks!
Check out this too.. www.t-mag.com
it has 1000+ articles for those who nv heard of it... use the search bar...it has practically everything.
And this too : www.drsquat.com
see articless..

11-05-2003, 03:29 PM
nice links man