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Big 3 lifts

bignickp

Active member
Registered
Joined
Jun 10, 2011
Messages
259
I'm 38, not tons of time to train with my current work and family commitments. So been doing Mon Wed Fri training only doing heavy deads squats and bench every workout. Its tiring but I feel good and strong. Anybody see any huge problems with this routine simply for maintenance of mature muscle?

I also feel like I'm able to stay fairly lean doing this prob due to the massive amount of energy these lifts and their recovery requires.

Any thoughts?

Sent from my LG-K550 using Professional Muscle mobile app
 
I'm 38, not tons of time to train with my current work and family commitments. So been doing Mon Wed Fri training only doing heavy deads squats and bench every workout. Its tiring but I feel good and strong. Anybody see any huge problems with this routine simply for maintenance of mature muscle?

I also feel like I'm able to stay fairly lean doing this prob due to the massive amount of energy these lifts and their recovery requires.

Any thoughts?

Sent from my LG-K550 using Professional Muscle mobile app

Seems like a very taxing system to just maintain muscle mass
 
I would definitely split it up. At least push/pull or something.
 
If you feel its working and you are happy with it then I don't see any problem doing so.

Although I do agree with heavyhitter. Push-pull split may be of more benefit.
 
I do bench and deads one day, then squats and some other stuff for weak points on another day

Not getting huge but the weights do go up here and there

Also do a 5x5 on the squats,deads, and bench....3x8 on everything else
 
At 38 you are getting to the point where you will gain better with more recovery time. I would do 3 different workouts hitting each muscle group once a week. My suggestion would be chest and back on Monday.....Legs and calves on Wednesday ....Shoulders and arms on Friday. Rest on the weekend and repeat.
 
I'm 38, not tons of time to train with my current work and family commitments. So been doing Mon Wed Fri training only doing heavy deads squats and bench every workout. Its tiring but I feel good and strong. Anybody see any huge problems with this routine simply for maintenance of mature muscle?

I also feel like I'm able to stay fairly lean doing this prob due to the massive amount of energy these lifts and their recovery requires.

Any thoughts?

Sent from my LG-K550 using Professional Muscle mobile app

You wont get it wrong by spending most of your time in the gym doing the most productive exercises.

Any problems with this routine?

Depends on how intense your workouts are. You might risk injuring yourself by going heavy on ALL three lift in ALL three workouts.

A couple of options to consider:

1-Do the same three lifts and nothing more but lift only heavy on one of them.

Monday: Heavy squat plus medium/light bench and deadlift

Wed: Heavy bench plus light deadlift and squat

Fri: Heavy dead plus light squat and bench


2-Do the main lifts on seperate day and add two other exercises (the better option in my opinion)

Monday: Squat plus stiff legged deadlift and leg curl

Wed: Bench plus dips and overhead barbell press

Fri: Deadlifts plus chin ups and rows


This is a variation of what I currently do. As you get stronger and lift heavier you might need more recovery. I do one heavy day and the others are "ligher" days.
 
Well there are no details on the number of sets. If it's only one or two working sets for each muscle. I don't see recovery being a big deal. You're talking 9-18 sets total a week. Those lifts don't tend to lend themselves to intensification techniques, like rest pause, etc.
 
At 38 you are getting to the point where you will gain better with more recovery time. I would do 3 different workouts hitting each muscle group once a week. My suggestion would be chest and back on Monday.....Legs and calves on Wednesday ....Shoulders and arms on Friday. Rest on the weekend and repeat.

I agree with you on recovery time. Although I personally have never liked such a long time between hitting a muscle. I am more into higher frequency, less load at the time the muscle gets hit.
 
I'd get bored as shit on the Big 3 lifts alone.

Saying this, if you're only concerned about maintaining then, yes, it would be extremely efficient, in my opinion.

I'd throw power cleans in the mix though.
 
You wont get it wrong by spending most of your time in the gym doing the most productive exercises.

Any problems with this routine?

Depends on how intense your workouts are. You might risk injuring yourself by going heavy on ALL three lift in ALL three workouts.

A couple of options to consider:

1-Do the same three lifts and nothing more but lift only heavy on one of them.

Monday: Heavy squat plus medium/light bench and deadlift

Wed: Heavy bench plus light deadlift and squat

Fri: Heavy dead plus light squat and bench


2-Do the main lifts on seperate day and add two other exercises (the better option in my opinion)

Monday: Squat plus stiff legged deadlift and leg curl

Wed: Bench plus dips and overhead barbell press

Fri: Deadlifts plus chin ups and rows


This is a variation of what I currently do. As you get stronger and lift heavier you might need more recovery. I do one heavy day and the others are "ligher" days.
This guy has the best idea of 1 main lift and 2 accessory lifts each session. Look into a program called 531. Great for strength and size.

Example:
Mon-
Squats - 3x5 alternate weekly with 3x3 for strength.
Accessories- Leg press, split Squats 3x10-20

Weds-
BP- same set and Rep scheme
Accessories- Dips and Flys - same set and Rep scene

Fri -
DL - Same set and reps scheme
Accessories - BB RDL, Row variations
Same S x R

Mon -
Military Press - same S x R
Accessories- Pull ups, lateral raises, BB curls

Weds - repeat

Ramp up weights approx 15 % on main lift each set for 1 Max set. Leave a rep in the tank on last set.

Train to technical failure on accessories.

This program works for just about everyone I've written it for. With minor adjustments. All depends on time and goals.

Good luck.
 
This guy has the best idea of 1 main lift and 2 accessory lifts each session. Look into a program called 531. Great for strength and size.

Example:
Mon-
Squats - 3x5 alternate weekly with 3x3 for strength.
Accessories- Leg press, split Squats 3x10-20

Weds-
BP- same set and Rep scheme
Accessories- Dips and Flys - same set and Rep scene

Fri -
DL - Same set and reps scheme
Accessories - BB RDL, Row variations
Same S x R

Mon -
Military Press - same S x R
Accessories- Pull ups, lateral raises, BB curls

Weds - repeat

Ramp up weights approx 15 % on main lift each set for 1 Max set. Leave a rep in the tank on last set.

Train to technical failure on accessories.

This program works for just about everyone I've written it for. With minor adjustments. All depends on time and goals.

Good luck.

Hard to go wrong with a Jim Wendler routine
 

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