do i need the big 3?

adelarge1

do i need to do squats, bench press and deadlift to gain signicant muscle?

Brian?

adelarge1 wrote: »

do i need to do squats, bench press and deadlift to gain signicant muscle?

Is this a trick question?

El Horseboxo

Nope. 50 curls on each arm every day should suffice. But while you're doing them have a think about why they are called the big 3. Or the big 4 if you include overhead press.

SanoVitae

OP - while I know the bench press is referred to as one of the big 3, I think the overhead press is a much better exercise.

If you can deadlift and squat safely, I would recommend that you do. I'd also recommend you include dips and chin-ups.

adelarge1

thanks for the replies. i was mainly trying to avoid the bench press and squat asi dont have a spotter, you all made realise there is no substitute for these exercises so ill have to get a spotter or risk doing it on my own!

cc87

adelarge1 wrote: »

thanks for the replies. i was mainly trying to avoid the bench press and squat asi dont have a spotter, you all made realise there is no substitute for these exercises so ill have to get a spotter or risk doing it on my own!

Better off learning to dump the bar or squatting in a rack rather than using a spotter in the squat. Can be tricky to spot the squat.

Uncle Mclovin

Having a spotter does help but it's not a neccessity.

If you think you can't do another rep don't go for it even if it means failing the set.

Failing a set doesn't dent the pride as much as trying to wriggle out from under a bar stuck to your chest.

Definitely do "The Big 3". Theres way more satisfaction in them than the smaller exercises.

El Horseboxo

I rarely use spotters as i train at home and live alone. It's all about knowing your limit and leaving your ego as far away from the bench or squat rack as possible. If you want to try push the weight a bit for a set you can just ask somebody close by to spot you. Most won't mind at all. So no need to have somebody standing there at all times or try bringing someone with you.

Michael 09

I'm sure anybody in the gym wouldn't mind spotting you. I often spot randomers and get randomers to spot me. Also, if you struggle on a rep and don't think that you can get another one then don't go for it.

But I wouldn't sacrafice the big 3 for no spotter!

Nwm2

adelarge1 wrote: »

do i need to do squats, bench press and deadlift to gain signicant muscle?

I agree with everything posted so far, but you can of course gain significant muscle without doing any of these - it is just more preferable for lots of reasons to do the big 3 (plus rows, standing overhead press, chins/pull-ups).

Also, the other thing we all tend to favour here is the low-rep/heavy-weight strength development approach rather than the bodybuilder approach of higher reps and lighter weights.

Nwm2

cc87 wrote: »

Better off learning to dump the bar or squatting in a rack rather than using a spotter in the squat. Can be tricky to spot the squat.

Here's a nice backwards dump with no spotter or squat rack.

Worth practicing if you insist on going close to failure!

http://www.youtube.com/watch?v=Zu_tQPH93lI



Personally, I squat at home with a 'power rack' I got in Argos which is more of a squat stand than a squat rack, and I never take a chance like this.

Hanley

Nwm2 wrote: »

Here's a nice backwards dump with no spotter or squat rack.
.

Are you sh!tting me?

El Horseboxo

Hanley wrote: »

Are you sh!tting me?

I think this was the worst part.

"Worth practicing if you insist on going close to failure!"

Wow. Just wtf wow!

Brian?

adelarge1 wrote: »

thanks for the replies. i was mainly trying to avoid the bench press and squat asi dont have a spotter, you all made realise there is no substitute for these exercises so ill have to get a spotter or risk doing it on my own!

I never squat or bench with a spotter. I use a cage for both.

It's tricky to set up, but you set the safety at a height just below you chest, when you chest is expanded. If I think I am going to miss a lift, I let my breath totally out and lower the bar to the bars.

SanoVitae

adelarge1 wrote: »

I'll have to get a spotter or risk doing it on my own!

It can sometimes be more risky when you have a spotter:

http://www.youtube.com/watch?v=fSTWcMdkWMA

http://www.youtube.com/watch?v=MRP_VvW6nB4&feature=related

Nwm2

El Horseboxo wrote: »

I think this was the worst part.

"Worth practicing if you insist on going close to failure!"

Wow. Just wtf wow!

Well, I thought the sarcasm would be evident, especially if you read my last sentence.

But on re-reading, maybe not!

El Horseboxo

Think you need to work on your sarcasm. 3 sets to failure.

maxxie

adelarge1 wrote: »

thanks for the replies. i was mainly trying to avoid the bench press and squat asi dont have a spotter, you all made realise there is no substitute for these exercises so ill have to get a spotter or risk doing it on my own!

How serious are you to achieving your goal! You need compound exercises to fully develop gains! Squats for example will produce a hormonal effect lesser exercises wont.

Hanley

maxxie wrote: »

How serious are you to achieving your goal! You need compound exercises to fully develop gains! Squats for example will produce a hormonal effect lesser exercises wont.

And how significant is that effect, in real terms?

squod

adelarge1 wrote: »

do i need to do squats, bench press and deadlift to gain signicant muscle?

Men's health says no !

deadlybuzzman

Ive always found leaving 1 rep in the tank on your main lift/lifts of the day enables better progress week to week so if youre using good form in general you can always get the bar back up even if its starting to get ugly on the last rep.
Theres very few people in my gym Id trust to spot me anyway-too many of them do a 2 person bench/row combination. Its all you!!!

Nwm2

squod wrote: »

Men's health says no !

Although in fairness, Mens Health Power Training by Dos Remedios is a pretty outstanding book

maxxie

Hanley wrote: »

And how significant is that effect, in real terms?

huge hanley HUGE

Hanley

maxxie wrote: »

huge hanley HUGE

It was actually a serious Q!!

OMCCABE

Far easier to dump a front squat, Barbell hack squat or zercher OP but have someone have a look at your technique for both before getting started


Oisin

cc87

I seem to remember the whole hormonal effect of squats being discussed previously and i think the only way a noticeable effect could be found was through following a very complicated set/rep scheme involving a large weight (in the region of 200kg i think) which the majority of the population would fail to recreate.

Although i could be way off the mark.

Brian?

Hanley wrote: »

And how significant is that effect, in real terms?

42 times more powerful than low intensity cardio and 18 times more intense than bench pressing.

Would you care to purchase my ebook on the subject? I am also considering a complimentary supplement line.