What is The Big 3 routine? A deceptively simple yet brilliantly effective training program for putting slabs of muscle on a beginner trainee. It does this by focusing all the trainee’s energy and recovery efforts into the ‘big money’ exercises alone – the Squat, Bench, and Deadlift.

2022年3月12日 · By focusing exclusively on the three big lifts—the bench press, squat, and deadlift—you can simplify your workouts while still getting results. Here's a detailed guide on everything you need to know about the big 3 workout routine!

2019年6月16日 · 所謂的BIG 3，指的就是「深蹲、硬舉、臥推」這三個健身動作，在做這些動作時會使用到多關節及多種不同的肌群，因此又稱為「複合動作（Compound Movement）」，是健身界公認對於全身力量及增長肌肉相當有幫助的鍛練項目。

Powerlifting’s Big 3 –the squat, bench and deadlift – might just be the ultimate methods for building and testing total body strength. However, these same lifts can be used in a higher-volume training program to develop total body muscular size and improve overall body composition.

2022年9月29日 · The bench press, squat, and deadlift are the "big three." These are the three lifts that powerlifters utilize to compare their strength to that of the competition using the combined total. These lifts are so common because they are so challenging to do safely and effectively, often requiring complex techniques.

Learn how to Master the Big 3 in just 12-Weeks! Every training session needs a Main Lift, Compound Exercise, or movement. This compound exercise is the focal point of the workout and the reason you are training for that day. All of the training before and after these main lifts is set to better improve the main exercise.

2024年2月1日 · How to do the big 3: Learn how to squat, bench and deadlift – the kings of compound lifts – with advice and tips from the best experts and trainers. Search Subscribe

2018年5月7日 · BIG3又稱作Compound Movement（複合運動），在使用到許多關節與肌肉的運動中，是最有效率的訓練方式。 若負荷的重量過重，是有可能受傷，但只要把姿勢做正確就不需太過擔心。 建議你可以在加入會員後，找個人教練，告訴他「請徹底地教會我BIG3的訓練方式。 每週做兩次各種訓練方式，共計三週，讓我能把基礎打好」。 在這之後就不須特別花錢請個人教練了，只要偶爾請人幫忙看一下姿勢對不對就好，像是「可以幫我看一下姿勢有沒有哪裡不對嗎？ …

2024年9月24日 · 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 ...

Bringing up weaknesses is important but the best way to improve weaknesses is by using variations of the Big 3, not a machine or some circuit training. Here are examples of variations for each of the lifts.