Thread: "The BIG 3"

It's The Big 5 for me - Deads, Squats, Bench, Rows, and Military Press.

Im up for the big 4. Deads, Squats, Bench, OH Press.

They are the big three because those are the movements people can lift the most weight with. You won't be seeing 650 lb military presses or pullups, are you kidding me?

...and since when do pullups work more muscles than the bench press?

At PL-ing competitions they won't be having people do 1RM rows and weighted pullups, that sounds pretty stupid to me. Overhead presses - ok, possibly, but olypmic lifting has alot of that, overhead pressing gets plenty of glory from it.

I like the big O better

It's because you can bench more than you can move on any of the other movements. Some people might be able to row more than they can bench, but rowing would probably be very hard to prevent cheating with (Not bending far enough, when too much body English is used, etc.).

Originally Posted by fufu

They are the big three because those are the movements people can lift the most weight with. You won't be seeing 650 lb military presses or pullups, are you kidding me?

Just because you can lift more weight benching does not mean it is a more beneficial movement.

...and since when do pullups work more muscles than the bench press?

Are you serious?? Pull-ups work the Lats, Bis, Forearms, Rhomboids, Traps, Chest and more.

At PL-ing competitions they won't be having people do 1RM rows and weighted pullups, that sounds pretty stupid to me. Overhead presses - ok, possibly, but olypmic lifting has alot of that, overhead pressing gets plenty of glory from it.
I was not talking about PL-ing competitions, I am talking about how someone thinks Flat Bench can be one of the top 3 movements.

Comments in Bold.^

The the point is...it isn't about what is "more beneficial". They are called the big three for a reason. Big because those are the movements people can move the most weight with!

This is such a stupid arguement. I'm done.

They are the big three because those are the movements people can lift the most weight with. You won't be seeing 650 lb military presses or pullups, are you kidding me?

Just because you can lift more weight benching does not mean it is a more beneficial movement. Actually, yes it does.

...and since when do pullups work more muscles than the bench press?

Are you serious?? Pull-ups work the Lats, Bis, Forearms, Rhomboids, Traps, Chest and more. More isn't neccesarily better, don't get me wrong, weighted pullups are one of my favorites but flat benching works just as many as pullups, with MORE weight. Delts, Lats, Chest, Tri's, Forearms, and if you want to get technical, traps and bi's. And FYI, rhomboids = traps

At PL-ing competitions they won't be having people do 1RM rows and weighted pullups, that sounds pretty stupid to me. Overhead presses - ok, possibly, but olypmic lifting has alot of that, overhead pressing gets plenty of glory from it.

I was not talking about PL-ing competitions, I am talking about how someone thinks Flat Bench can be one of the top 3 movements. If you wish to not include flat bench in your definition of the BIG 3, then don't. But the rest of the world thinks differently.

This arguement is stupid/pointless/going no where. No program is 100% sound unless Benching, OH pressing, and weighted pullups are involved. End of story.

Curls

Originally Posted by LexusGS

Curls

MMMMMMM, curls.

I try to incorporate them as much as possible.... on monday/wed/fri just change the frequency so you avoid overtraining...

Originally Posted by LexusGS

I try to incorporate them as much as possible.... on monday/wed/fri just change the frequency so you avoid overtraining...

I hope you use different variations of curls.

Otherwise thats a really stupid idea!

Originally Posted by fUnc17

This arguement is stupid/pointless/going no where. No program is 100% sound unless Benching, OH pressing, and weighted pullups are involved. End of story.

Most people can pull-up more than they bench anyway, my brother does about 10 pull-ups at 150lbs but can only bench 120.

All the muscles you named that are worked during benching are stabilizers, I named all the muscles that get hit hard. The only muscles that get hard during benching is strernal and clavicular head of the chest, anterior shoulders, and triceps.

But yes this is a stupid arument, sorry for even posting it, it was just on my mind.

^ I do agree some people overrate + overuse the flat bench, but its still a great exercise if used properly.

Originally Posted by Gazhole

I hope you use different variations of curls.

Otherwise thats a really stupid idea!

I agree to a certain extent...
I do believe that these 3X/week curl program gave me most of my size to date! To answer our question, yes I do different variations.

On monday usually a mix between DB/BB curls 4 sets of 10 to failiure on both.

Wednesday-I do spider curls and superman curls 5 sets of 8 each to near failiure.

Friday- Bamboo curls and RG curls variying grip width on that day 6 sets of 4-5 ea. all to failiure this is when I train for bicep strangth. So yeah I vary them out and it works.

Originally Posted by LexusGS

I agree to a certain extent...
I do believe that these 3X/week curl program gave me most of my size to date! To answer our question, yes I do different variations.

On monday usually a mix between DB/BB curls 4 sets of 10 to failiure on both.

Wednesday-I do spider curls and superman curls 5 sets of 8 each to near failiure.

Friday- Bamboo curls and RG curls variying grip width on that day 6 sets of 4-5 ea. all to failiure this is when I train for bicep strangth. So yeah I vary them out and it works.

Phew, thats okay. As long as youre giving your body that unique stimulus for growth that comes from those variations in exercise and volume, you'll be fine.

Have you ever considered writing an e-book on this program?

Originally Posted by Gazhole

Phew, thats okay. As long as youre giving your body that unique stimulus for growth that comes from those variations in exercise and volume, you'll be fine.

Have you ever considered writing an e-book on this program?

it did cross my mind....
In addition, this is my regular routine... there are some weeks where I train for endurance this is where I go 5 days in a row of corse doing curls on ea. of those days along with bench squats etc. but the curls are most important imo.

Originally Posted by LexusGS

it did cross my mind....
In addition, this is my regular routine... there are some weeks where I train for endurance this is where I go 5 days in a row of corse doing curls on ea. of those days along with bench squats etc. but the curls are most important imo.

Totally!

Your arms must be huge off this program! I'm gonna start this straight away. You really should write that e-book. This is a breakthrough in training science.

You should be proud of it!

I do not know if your being sarcastic but I followed this for the past 4 months or so and I got good gains.... Just ask KEFE...

Originally Posted by LexusGS

I do not know if your being sarcastic but I followed this for the past 4 months or so and I got good gains.... Just ask KEFE...

No, no sarcasm here!

But...

well i was on topicc..... just that the curls are #1 on my list of the big 3 so I thought i'd share

Originally Posted by LexusGS

well i was on topicc..... just that the curls are #1 on my list of the big 3 so I thought i'd share

What are the other two of your big 3?

I see where you went with this mike, but it's all about external loading. Even if you can move more weight with a chinup than you can with the bench press, the external load is significantly smaller. Furthermore, you can do more tweaks to the bench press, like arching the shit out of your back and wearing a super tight shirt, to help you move more weight.

You also have to consider the injury potential for chinups and overhead pressing compared to bench pressing too. The clean and press used to be part of Olympic lifting, but they took it out because too many people were leaning so far back that they hurt themselves or the line between overhead press and standing bench press was blurred. With a chinup, I see bicep tears being an issue if you were to use super heavy weights, especially if some type of "chinup shirt" was introduced and you factor in the wide range usage of anabolics.

Furthermore, why does basbell go based on innings as opposed to a time limit? Why aren't field goals worth 4 points in football? Catch my drift? Powerlifting is an established sport, and that's what the rules are. It is the way it is, and no one is making any dramatic changes any time soon.

hahah, CP, I think you just said something that would actualy sell, something that you could market and make your first million: the CowPimp chin up suit!

Originally Posted by LexusGS

I agree to a certain extent...
I do believe that these 3X/week curl program gave me most of my size to date! To answer our question, yes I do different variations.

On monday usually a mix between DB/BB curls 4 sets of 10 to failiure on both.

Wednesday-I do spider curls and superman curls 5 sets of 8 each to near failiure.

Friday- Bamboo curls and RG curls variying grip width on that day 6 sets of 4-5 ea. all to failiure this is when I train for bicep strangth. So yeah I vary them out and it works.

da fuc are all these? sounds cool, i wanna try

Originally Posted by CowPimp

I see where you went with this mike, but it's all about external loading. Even if you can move more weight with a chinup than you can with the bench press, the external load is significantly smaller. Furthermore, you can do more tweaks to the bench press, like arching the shit out of your back and wearing a super tight shirt, to help you move more weight.

You also have to consider the injury potential for chinups and overhead pressing compared to bench pressing too. The clean and press used to be part of Olympic lifting, but they took it out because too many people were leaning so far back that they hurt themselves or the line between overhead press and standing bench press was blurred. With a chinup, I see bicep tears being an issue if you were to use super heavy weights, especially if some type of "chinup shirt" was introduced and you factor in the wide range usage of anabolics.

Furthermore, why does basbell go based on innings as opposed to a time limit? Why aren't field goals worth 4 points in football? Catch my drift? Powerlifting is an established sport, and that's what the rules are. It is the way it is, and no one is making any dramatic changes any time soon.

is that your myspace? ure a pretty scronny dude considering everything u know.

and easy on the reefer, lol, dont smoke yourself retarded, like I use to.

Originally Posted by viet_jon

da fuc are all these? sounds cool, i wanna try

Give it a try, thank me later..... google some of those exercises.... but bamboo curls require a custom welded machine.... Cowpimp can help you with that, he's handy as shit with that kinda thing he built my machine...

Originally Posted by viet_jon

is that your myspace? ure a pretty scronny dude considering everything u know.

and easy on the reefer, lol, dont smoke yourself retarded, like I use to.

He does not train for size, look at his gallery he has a great physique IMO