This means all working sets (not the warm-up sets) are done at the same weight. In the Big 3 Routine, a fixed set-rep pattern is used. If you’re wondering whether this routine is for you, consider reading my companion guide: How to Choose The Right Training Program. The Big 3 Routine is for anyone new to training, anyone who has been spinning their wheels on ineffective workouts up until now, or an experienced lifter that is coming back after some time off may want to start out with this to get back in the groove of things. It does this by focusing all the trainee’s energy and recovery efforts into the ‘ big money’ exercises alone – the Squat, Bench, and Deadlift. What is The Big 3 routine?Ī deceptively simple yet brilliantly effective training program for putting slabs of muscle on a beginner trainee. I neglected the Squat and Deadlift for years, not realizing the fantastic all-over-body training effects. As a look at weight category competition, powerlifters will show you, the Squat, Bench, Deadlift, and their variants will develop a big, strong, and ripped body.
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