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Thread: 'The Big 3' three times a week?

  1. #1
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    'The Big 3' three times a week?

    Hey, just wondering, not doing.

    What if someone was to work out only doing the big three, that is benchpress, deadlift, and squat, three times a week, say every other day. Like so:

    Monday: B, D, S
    T: Off
    W: B, D, S
    Th: Off
    F: B, D, S
    Sa: Off
    Su: Off

    With proper diet and rest, I wonder how this would help accumulate gains?

  2. #2
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    at the very last throw in pull ups

  3. #3
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    Just wondering what the results would be. If the big three are so good, well, then, let's give them a feature spot!

  4. #4
    considering lipo Skinny Fat's Avatar
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    Deadlifting and squatting are tough on your body - two times a week is the most a lot of guys can do. Beyond that, yes, you'd make gains, but you'd make even better gains by mixing in a couple sets of overhead presses and either pull-ups or bent-over rows (or both).

    Don't ask for a lighter load. Ask for a stronger back.


  5. #5
    Senior Member betastas's Avatar
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    You could do it for a bit and see what happens. I prefer to have three different workouts so I can change things up and cover any bases that I may not be training. For instance, pullups would be necessary here. I think that you would be wise to make those three the foundation of your workout, but not to do only them 3x a week.

    BTW - Have you thought about the rep/loading scheme for them? 3 Heavy deadlifts, squats and benches a week = toasty CNS.

  6. #6
    Wannabebig Member
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    Ive seen some routines that go

    mon - squat bench cg bench and pullups
    wed - squat deadlift hack squat SLDLS
    fri - squat bench cg bench and pullups


    I dont think id be able to deadlift 3 times a week, but im not really training for that anyways, im doing strength-endurance training

    http://www.bodybuilding.com/fun/wiggy1.htm

  7. #7
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    I'm looking to get bigger and stronger, so, whatever it takes. If three times a week would mean overtraining, then, obviously, it's a no go.

    Pull-ups rock, man. How can I forget those?

  8. #8
    Senior Member betastas's Avatar
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    Some of my other favorites:

    Weighted Parallel Dips
    Weighted Pullups
    BB Lunges
    Romanian DL
    BB Row
    Power Clean
    BB Overhead Press

    Those along with the other big 3 essentially form all my workouts.

  9. #9
    considering lipo Skinny Fat's Avatar
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    My workouts have:

    Bench, Deadlift, Squat
    Weighted Pull-ups
    Bent-over rows
    Seated Rows
    Weighted Dips
    Overhead Press
    Arnold Press
    Overhead Squat
    Good Mornings
    Stiff-legged Deadlifts

    Those are pretty good...

    Don't ask for a lighter load. Ask for a stronger back.


  10. #10
    #15 castles's Avatar
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    That is ridiculous...your muscles would have no time to recover.
    21 Years Old
    5 10" 197 Lbs.

    *New Records Set April 2006*
    Bench: 330
    Squat: 505
    Deadlift: 525

    Total: 1360

  11. #11
    Senior Member Meat_Head's Avatar
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    Usually your muscles don't need more than 48-72 hours to recover. Plus alternating intensity prevents overtraining. 3x a week full body routines have been used for ages with tons of success, but ONLY doing the big 3 neglects horizontal pushing and pulling... which is a pretty damn important element of strength/size.
    Squat...Eat...Sleep...Grow...Repeat

  12. #12
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    my friend did this for a while and his back is lagging, it was the standard football thing but it still got him big and strong, bench deadlift pullups and squats would be fine.
    2000 or bust

  13. #13
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    Will someone please tell that young man's friend to do some pull-ups?

  14. #14
    Milk Junkie Ironman15's Avatar
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    Try this:

    Monday: 5x5
    Bench 5x5, Deadlift 3x5, Bentover Row 3x8

    Tuesday: I do crossfit

    Wednesday: off

    Thursday: 5x5
    Squat 5x5, Pullups 3x8, Military Press 3x8

    Friday: I do crossfit

    Saturday and Sunday: Rest

    And I rotate which exercise is the 5x5 each week. Deadlift varies from 3x5 to 5x3 though. Seems kind of what you are looking for, been working for me if you're into crossfit at all.
    Last edited by Ironman15; 04-15-2006 at 11:46 PM.
    5'6"
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    480x1 deadlift
    315x5 squat (atf)
    260x1 bench

    "He's used to doing the jerk first, then the clean." -Xian

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  15. #15
    Grammar Nazi BG5150's Avatar
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    The "Big 3" aren't the "Only 3".

    It's true that muscles "recover" in 36-72 hours (depending on workload), it is the CNS that would need some recovery time after doing all three thrice a week. That doesn't bounce back quite as quickly.

    I would say that you would need some direct lat and shoulder work in there.

    Check out any/many of the 5x5 variations out there. Here is mine that I am very happy with:

    Day 1: squat, bench, b-o rows (5x5); calves (s/s with bench) 2x8, tri's 2x8

    Day 2: squat (80% of day 1), DL, military press, chins (5x5); abs, bi's 2x8

    Day 3: squat (same as day 1), incline bench, b-o rows (5x5); calves (s/s with bench), lateral raise 2x8
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  16. #16
    Senior Member Meat_Head's Avatar
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    Quote Originally Posted by BG5150
    It's true that muscles "recover" in 36-72 hours (depending on workload), it is the CNS that would need some recovery time after doing all three thrice a week. That doesn't bounce back quite as quickly.
    True, but alternating intensity allows the CNS lots of recovery time:
    Day 1 95% work up to max strength
    Day 3 60% work on form and power
    Day 5 75% work on repetition strength

    Something like that
    Squat...Eat...Sleep...Grow...Repeat

  17. #17
    Cock-Diesel Bound Optimum08's Avatar
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    IMO, even at dynamic effort i couldn't manage doing DL, SQ, and BN, 3 times a week, my CNS would destroy itself.
    Status: Cutting...Heavily

    "Squats make the ghetto booty"-Me
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  18. #18
    Senior Member Meat_Head's Avatar
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    Yea, I'd definately opt for different exercises every other day... like cleans, pullups, overhead press.
    Squat...Eat...Sleep...Grow...Repeat

  19. #19
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    I couldn't do 3 times a week the big 3. Just not gonna happen

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