The big 3

[Tom]

Hi coaches,

I’m trying to focus more on the big 3 exercises that have been the staples of strength and bodybuilding for over a century and trying to focus on in progressing these rather than focus on and waste my time doing pointless exercises that I’m constantly wasting time and energy doing!

I have under 2 years of training (bodybuilding type training that said) and I really don’t think most of the programs on here suit my needs, such as the specialist programs or the high frequency programs, how would I program and what exercises (straight to the point) could I put together that incorporate these 3 big movements over a 3 day split and so that I’m not wasting time doing endless amounts of pointless exercises that I don’t need to do.

Hope this makes sense and thank you and will look forward to your reply.

Tom

[Tom]

For me it’s about reducing volume in terms of more exercises and decreasing fatigue and maintaining performance if that makes sense and focussed more on my bang for my buck workouts if that makes true sense

[BryceBahm]

[Tom]

BryceBahm wrote:

Hi Bryce, I’ve had a look at this program and it looks good. Can I ask will be be ok to just train back, chest and legs just once a week? I see the other 2 days which is more arms and shoulders focussed will that be ok? Atm I’m currently doing Push pull legs (squat focused) and then rest, then upper and lower (hinge movement included) I usually add shoulders and arms in my upper session and at the end of my push and pull?

[Joe]

[Anonymous]

Another good overall concept out there on this training approach is Conjugate Training. I know Andy Baker has some articles on this. I thinks it’s also a good balance between the Big 3 and Hypertrophy as well

[Tom]

Joe wrote:

Brilliant Joe thank you, so I’m going to do the back day with dead’s,, incorporate the shoulders and arms day into one, have the leg day with squats and then have the chest day with bench, so it’s a 4 day split, 3 days off recovery and I’ll have the 3 big movements in there which I’m happy with that I can progress with, also I can ask would you fit a RDL in the leg day or will it be to much load on the lower back you think over the week? I’m used to doing more exercises on leg days on an A/B day with legs. Feel like I’ve been spinning my wheels for ages on hybrid programming and just a lot of over training, etc.

[BryceBahm]

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