What are the BIG 3 in muscle training? A thorough explanation of effective training methods for muscle hypertrophy
The BIG3 of muscle training is a collective term for bench press, squat, and deadlift, and is the royal road to training major muscle groups. Some people who want to start the BIG3 of muscle training in earnest may have the following concerns:
- I want to know which muscles can be trained with the BIG 3 of muscle training
- I want to know the correct way to do the BIG3 muscle training exercises and the correct form.
- I want to gather the information I need to do the BIG 3 muscle training at home.
In this article, we will explain in detail the parts of the body that can be trained with the BIG 3 muscle training, how to do it, and recommended equipment. Master the correct way to do the BIG 3 muscle training and train your whole body in a balanced way.
What are the BIG 3 in muscle training?
The BIG 3 in muscle training refers to the three exercises of squats, deadlifts, and bench press , which are designed to train the major muscle groups of the entire body.
By training larger muscles with the BIG3 muscle training, you can not only improve muscle strength and muscle hypertrophy, but also improve your basal metabolism and promote the burning of body fat, thereby balancing your muscle strength. If you are having trouble deciding what training to do, it is a good idea to just train the BIG3 muscle training. You can expect results even if you only train the BIG3 muscle training. Let's take a closer look at the characteristics and effects of the BIG3 muscle training.
Body parts trained with the BIG 3 muscle training
The BIG 3 of muscle training focuses on training the large muscles and the surrounding muscles. The body parts trained by the BIG 3 of muscle training are as follows:
|
Event |
Areas that can be trained |
|
Bench Press |
Mainly the pectoralis major, triceps, and anterior deltoids |
|
Squat |
Mainly the quadriceps, hamstrings and glutes |
|
Deadlift |
Mainly trapezius, hamstrings, and glutes |
By combining the BIG3 exercises, you can efficiently improve your overall muscle strength and muscle balance .
The pros and cons of the BIG3 of muscle training
Understand the advantages and disadvantages of the BIG 3 muscle training exercises and train effectively.
merit
The BIG3 allows you to train large muscle groups at once , which efficiently promotes muscle strength and hypertrophy. In addition, because you need to stabilize your core, your core strength will naturally improve. By doing the BIG3, you can train your entire body muscles in a balanced way, which will also lead to improved posture and basal metabolism.
Disadvantages
The BIG3 of muscle training are difficult to master the correct form, and there is a risk of injury , especially when training with heavy weights. It is important for beginners not to push themselves too hard, to start with light weights, and to master the correct form. Safety can be ensured by receiving guidance from a trainer.
Can you do the BIG 3 muscle training exercises using your own body weight?
The BIG3 can be performed using your own body weight, but heavy weight training using barbells or dumbbells is generally recommended .
There are many ways to apply high loads to the BIG3 at home without equipment, such as push-ups, single-leg deadlifts, and sissy squats. However, if you are aiming to build muscle or increase muscle mass, your own body weight may not provide the load you want, so the effectiveness is limited.
To handle heavy loads with the BIG 3 of muscle training, it is best to assume that you will use equipment such as barbells and dumbbells.
Of the big three of muscle training, which is better: barbells or dumbbells?
Of the BIG 3 of muscle training, it is best to use barbells as a basic exercise, but dumbbells for fine adjustments and strengthening specific parts of the body .
We recommend that beginners start with light dumbbells. Dumbbells are light, easy to handle, and great for learning form, and they are safe to use.
On the other hand, dumbbells lose stability as the weight increases, so barbells are more effective for improving strength and building muscle. Because barbells are handled with both hands, they can apply even load to the muscles, making them ideal for training large muscle groups with heavy weights.
Even intermediate and advanced exercisers can use dumbbells to increase the range of motion and train small muscles more efficiently.
How to do the BIG3 with a barbell
The BIG 3 of muscle training basically involves muscle training menus using barbells. We will introduce the specific methods and precautions for each type.
Barbell Part 1: How to Bench Press
The bench press, a classic free weight exercise, primarily trains the pectoral muscles, but also the triceps and deltoids at the same time.
Bench Press Procedure
(1) Lie on your back on a bench and grip the barbell at about 1.5 times shoulder width.
(2) Remove the barbell from the rack and slowly lower it toward your bust, keeping your chest up.
(3) Keeping your chest up, push the barbell up, stopping just before your elbows are fully extended.
(4) Repeat (2) and (3) the specified number of times.
Bench press precautions
- In the starting position, bring your shoulder blades together, stick your chest out, and place your feet on the floor.
- Keep the barbell in a vertical position.
- Do not fully extend your elbows.
If you want to know how to bench press, please refer to the following article. It also explains in detail the average weight for bench pressing and points to note.
Barbell #2: How to Squat
Barbell squats are an effective exercise for the entire lower body, especially the quadriceps, glutes, and adductor muscles.
Squat Steps
(1) Place the bar on your trapezius muscles, bring your shoulder blades together, and stick your chest out.
(2) Place your feet a little wider than shoulder width apart and point your toes in line with your knees.
(3) Slowly squat down until your knees are at 90 degrees.
(4) Stand up while keeping your eyes forward and return to your original position.
(5) Repeat (3) and (4) the specified number of times.
Points to note about squats
- Keep your core stable, torso upright, and avoid arching your spine.
- When bending your knees, do not let your knees go out in front of your toes.
- When squatting, push your hips out and imagine bending from the hip joints to prevent your knees from going forward.
If you are interested in the correct form for barbell squats, please refer to the following article, which provides a detailed explanation of how to do barbell squats and important points to note.
Barbell #3: How to Deadlift
The deadlift is a back strengthening exercise that focuses on the glutes, hamstrings and erector spinae.
Deadlift Steps
(1) Stand with your feet shoulder-width apart, lean your torso forward, and grip the bar with your hands slightly wider than your feet.
(2) Keep your chest out and your back straight, and lift the bar alongside your body.
After lifting the bar, slowly return it to its original position.
(4) Repeat (2) and (3) the specified number of times.
Deadlift precautions
- Keep your chest up at all times to avoid rounding your spine.
- As you lift the bar, make sure your knees don't go forward.
- If you don't use the correct form, you could hurt your back, so avoid using too much weight until you get used to it.
If you are interested in setting the weight for deadlifts, check out the following article, which also explains in detail how to perform deadlifts effectively.
How to do the BIG3 with dumbbells
The big three muscle training exercises using dumbbells are the dumbbell press, dumbbell squat, and dumbbell deadlift. Here we will introduce how to do each exercise and some points to note.
Dumbbells #1: How to do a dumbbell press
The dumbbell press is an exercise that mainly trains the pectoral muscles, and using dumbbells makes it easier to balance the strength of the left and right sides.
Dumbbell Press Procedure
(1) Lie face up on a bench and hold a dumbbell in each hand.
(2) Lift your hips slightly, arch your spine, and firmly plant your feet.
(3) Keeping your shoulder blades together, slowly lower the dumbbell to the side of your chest.
(4) While focusing on your pectoral muscles, slowly raise the dumbbells up.
(5) Repeat (3) and (4) the specified number of times.
Dumbbell Press Caution
- Keep your shoulder blades together as you lift the dumbbells.
- You can't fully extend your elbows when lifting.
- When lowering the dumbbells, keep your chest up and your elbows at a 90-degree angle.
If you want to know how to do dumbbell presses correctly, please refer to the following article. It also explains the difference between dumbbell presses and barbell bench presses, and gives an approximate weight guideline.
Dumbbells #2: How to do dumbbell squats
Dumbbell squats are a great exercise for strengthening your entire lower body, focusing on your quadriceps, glutes, and adductors.
Dumbbell squat steps
(1) Hold a dumbbell in each hand and stand with your feet shoulder-width apart.
(2) Bring your shoulder blades together and keep your spine straight.
(3) Lower your hips, being careful not to let your knees extend beyond your toes, and squat down until your thighs are parallel to the floor.
(4) Use your buttocks and thigh muscles to raise your body and return it to the starting position.
(5) Repeat (3) and (4) the specified number of times.
Dumbbell squat precautions
- When squatting, do not let your knees go out in front of your toes.
- Stick your chest out to avoid rounding your spine.
- Be careful not to move the dumbbells back and forth.
Dumbbell #3: How to do dumbbell deadlifts
The dumbbell deadlift is a great exercise for training the glutes, hamstrings, and erector spinae.
Dumbbell Deadlift Instructions
(1) Hold a dumbbell in each hand and stand with your feet shoulder-width apart.
(2) Lean your upper body forward while keeping your back straight.
(3) While pulling your hips in, lower the dumbbells until you feel tension in your hamstrings.
(4) (2) (3) Repeat the specified number of times.
Dumbbell deadlift precautions
- Keep your back straight, don't round it.
- Work within the range where you feel tension in your hamstrings.
- Maintain firm control over the dumbbells and focus on the muscles being worked.
The appropriate weights and repetitions for the BIG3 of muscle training
In order to effectively perform the BIG 3 of muscle training, it is important to set the appropriate weight and number of repetitions . If you are aiming to improve muscle strength, muscle hypertrophy, and muscle endurance, the guidelines are as follows.
|
the purpose |
Weight and number of times |
Number of sets |
Interval |
|
Strengthening |
Maximum load that can be done 1 to 4 times (90% or more of 1RM) |
3 to 5 sets |
2-5 minutes |
|
Muscle hypertrophy |
Maximum load for 10-12 repetitions (70% of 1RM) |
3 to 5 sets |
1-3 minutes |
|
Improves muscle endurance |
High repetitions with a load that can be done 15 or more times (50-60% of 1RM) |
2-3 sets |
30 seconds or less |
1RM is the weight you can lift once with proper form. Adjust it to suit your training experience and environment.
If you want to know more about the optimal weight and number of repetitions for muscle hypertrophy, please refer to the following article. It explains in detail how to set the load and recommended muscle training methods.
Recommended equipment for the BIG3 of muscle training
Choosing the right equipment is important to perform the BIG 3 of muscle training safely and effectively.
- Power rack (barbell)
- Olympic shaft (barbell)
- Adjustable bench (for both barbells and dumbbells)
- Safety squat bar (barbell)
- Adjustable dumbbells (dumbbells)
We will explain each instrument in detail.
Recommendation 1: Power rack (barbell)
The Power Rack is a piece of equipment that allows you to safely perform all of the BIG3 barbell training . It is equipped with a height-adjustable safety bar, allowing you to train safely even with heavy weights.
Like the power rack, the half rack and the Smith machine can also be used for the BIG3. The half rack can be installed in less space than the power rack, but it is less safe and has a lower load capacity. The Smith machine is a safer device that can apply a higher load than the power rack, but the trajectory is fixed, so the range of exercises that can be done is limited.
Depending on the space available, power racks can also be installed in home gyms, making them a great choice for those who want to train without worrying about time.
If you want to know more about how to use a power rack, please refer to the following article. In addition to the BIG3, we also introduce other recommended muscle training menus.
If you are considering purchasing a power rack, check out the following article:
Recommendation 2: Olympic shaft (barbell)
The Olympic shaft is the perfect barbell for heavy weight training , reducing the strain on your hands and allowing for efficient training. Designed to comply with competition standards, the end of the shaft is less likely to wobble, ensuring high stability.
Olympic shafts are more durable than standard shafts and offer better cost performance over the long term. Olympic shafts are recommended for those who want to increase muscle strength and build muscle.
If you are having trouble choosing a barbell, please refer to the following article. It explains in detail the features of various barbells and how to choose them.
>> [Professionals' Selection] 8 Recommended Barbells | 9 Points to Consider When Choosing
Recommendation 3: Adjustable bench (for both barbells and dumbbells)
The adjustable bench is an essential piece of equipment for broadening the scope of your training . The angle of the bench can be freely adjusted, allowing you to train specific muscles.
The adjustable bench can accommodate a variety of training methods in addition to the BIG3, making it an essential item for anyone who wants to improve the quality of their muscle training at home or in the gym.
If you are having trouble choosing a training bench, please refer to the following article. Choose the appropriate training bench according to your muscle training goals and budget.
>> [Professional Selection] 12 Recommended Training Benches | Perfect for Serious Muscle Training
Recommendation 4: Safety Squat Bar (Barbell)
The Safety Squat Bar is a specialized barbell designed to make squatting safer by reducing the strain on your shoulders .
Unlike regular barbells, the centre of gravity is placed at the front, which means that gripping the handles increases stability and allows for heavy weight training without putting strain on the back or waist.
If you are interested in safety squat bars, please refer to the following article, which explains in detail how to use them and their benefits.
>>How to use the Safety Squat Bar and its benefits
Recommendation 5: Adjustable dumbbells
Adjustable dumbbells are a versatile piece of equipment that allows you to fine-tune the weight for a variety of workouts at home or at the gym .
Especially when doing the BIG3 of muscle training, the load can be finely adjusted, so beginners to advanced users can effectively aim for muscle hypertrophy and strength improvement. There is no need to prepare multiple fixed dumbbells, so it saves space and is cost-effective.
If you want to know how to choose adjustable dumbbells, please refer to the following article. It also provides detailed explanations of various training methods using dumbbells.
Master the BIG 3 muscle training techniques and get the body you want
The BIG 3 of muscle training refers to the three exercises of bench press, squat, and deadlift, and are essential training for those who want to increase muscle mass and strength . This article explains in detail the parts of the body that can be trained with the BIG 3 of muscle training, the correct way to do it, and recommended equipment.
By doing the BIG3 strength training exercises, you can cover all the major muscle groups. Learn how to do it correctly and how to choose and use the right equipment.
For those who want to improve their training at home, the Uchino Gym website introduces various equipment. If you are interested, please refer to the following link.
