The Big 3: Vital For Any Weight Lifting Routine

Although machine and cable exercises have their place in an effective weight lifting routine, a true foundation of strength and muscle mass is built with heavy compound free weight movements. These exercises stimulate growth of multiple muscle groups at once in addition to building functional strength for everyday tasks. There are 3 movements in particular that are essential for developing total body strength and muscle mass:  the bench press, squat, and deadlift.

Squat
There's no easier way to say it; squats are mandatory in any effective weight lifting routine. They may cause you to feel dizzy, see stars, and puke afterwards but no other exercise is anywhere near as effective for building total body mass (with the possible exception of deadlifts). Many novice lifters make the huge mistake of not including squats or even neglecting the lower body altogether. In addition to the ridiculous looking appearance of a well developed upper body supported on toothpick legs, not training lower body actually impairs upper body growth. Large amounts of testosterone and growth hormone are released during squats that promote full body growth, allowing you to get big fast. Furthermore, supporting a heavy barbell on the traps for multiple reps of this movement is an intense task for the upper body.

Deadlift
There may be no better barometer of strength than the deadlift. Because no racks or benches are required it is truly a battle of man versus weight. Second only to the squat in intensity, the deadlift is another exercise that must be included. Although it is primarily a lower back exercise, many other muscle groups are brought into play. These include the traps, upper back, neck, forearms, quads, hamstrings, glutes, and the entire ab region. Aside from being one of the best exercises to get big fast, deadlifts are also a great fat burner because so many major muscle groups are worked at once (much like the squat).

Bench Press
The most commonly asked question between members of any gym is "How much do you bench?". Although much more weight is used for the squat and deadlift, the bench press causes more injuries than any other exercise due to a combination of lifting too much weight with poor form. Nevertheless it is fundamental movement that works the entire chest region as well as the shoulders and triceps. The upper back and abs are also called into play as stabilizers throughout the entire movement, and therefore, stimulating growth of the entire upper body. No matter whether performed with a barbell or dumbb on a flat, incline or decline bench; the bench press is vital in any weight lifting routine.