THE BIG 3!!

I_AM_ISRAEL

Do you NEED, the big 3 to build a great physique??
Bench?
Squat?
Deadlift?

If yes or no, why?!? GO! 🥊

neanderthin

No. Good bang for the buck for sure but a definition for what a great physique is, would help.

I_AM_ISRAEL

Definition of a “great physique” from a purely aesthetics stand point.

neanderthin

I get the feeling you believe an individual with more muscle mass would qualify moreso than a person with less, but I may be wrong. A very lean individual that shows good definition with lower body fat would/could qualify as having a great physique, right? Basically it depends on what a person feels a "great physique" is. As far as which exercises might be best to utilize well for me it's the squat, deadlift, overhead press, pullups, rows and bench press which are my go to ones and I do a few calisthenics routines a week at home, but generally a least an hour a day 6 days a week and hockey. Short answer.

neanderthin

I also meant to say that a person could get a great physique with just doing calisthenics.

I_AM_ISRAEL

@neanderthin no, I am not saying that an individual with “less muscle” would t qualify.
A “great physique”, basically what many aspire to have, muscle development with definition. And yes, this usually includes the ability to see one’s abs.

I completely agree about achieving a great physique (appearance wise) with calisthenics. In fact, especially since it falls among the mines of more “functional” strength.

ninerbuff

Nope. I don't deadlift and flat barbell bench press. And have an exceptional physique for my age and even versus many half my age. Volume training with exercises that hit all the major body parts.

A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition

cwolfman13

No...but also "great physique" is pretty subjective and personal preference. I had a pretty good physique in high school when I was a track and field sprinter...albeit I was a bit on the skinny side. I had the best physique I've ever had when I was in the Marine Corps and never set foot in a weight room...all calisthenics. When I was a teen I tried my hand at gymnastics for a couple of years but was too lanky...but my coach was an Olympian and there were other Olympians and advanced gymnasts at my gym who had awesome physiques and never set foot in the weight room.

The big three (or variations of them) probably offer the biggest bang in terms of time efficiency though.

claireychn074

I don’t think I’ve got a great physique, but I’m in reasonable shape for my age, and I don’t bench or really deadlift. But I do clean which I guess is part deadlift. Can’t stand benching and I’m crap at it.

JBanx256

claireychn074 wrote: »

I don’t think I’ve got a great physique, .

I beg to differ!

claireychn074

JBanx256 wrote: »

claireychn074 wrote: »

I don’t think I’ve got a great physique, .

I beg to differ!

Ahhh shucks! Thank you so much - I just really want your quads! 🤣

nossmf

Each quarter I change up my routine to ensure not only mental variety but also hit each muscle from different angles throughout the course of the year. Normally, every quarter includes the "Big 3" as most lifters do. But this time, inspired by this thread, my first quarter of 2023 will not include any of the "Big 3" but instead alternate exercises for the same movement patterns. Not only do I intend to track progress visually in the mirror, but will test my performance in the Big 3 at the end of March and compare them against my performance today, see if I drop any while not doing them regularly. I will try to check in here after that test to give my results.

I_AM_ISRAEL

@nossaf
That’s a great idea! Testing the “big 3” quarterly after doing various of other exercises targeting many of the assistant muscle groups.
Cant wait to see where I’ll be, haven’t done any of the 3 in about 3 months now!