Master the Big Three: Bench, Squat, and Deadlift for Massive Gains

Master the Big Three: Bench, Squat, and Deadlift for Massive Gains

Jan 17, 2025 mindpump

When it comes to building serious muscle and strength, the bench press, squat, and deadlift reign supreme. These compound lifts aren’t just gym staples—they’re the foundation for massive gains. Whether you’re looking to pack on size, get stronger, or improve athletic performance, mastering the Big Three should be at the top of your priority list.

Why the Big Three Matter

These exercises work multiple muscle groups at once. By doing that you’re getting the most bang for your buck in terms of muscle activation, strength, and efficiency of the workout. They also allow you to push the most weight, so over your entire lifting career, you’ll see some massive progress from day one.

Bench Press

The bench press is your go-to for building a strong chest, shoulders, and triceps. It’s also a key measure of upper body strength.

Biggest Tips:

1. Set Up Right: Keep your feet planted, back arched slightly, and shoulders retracted to create a solid base.

2. Grip Smart: Use a grip width that allows your forearms to be vertical at the bottom of the lift.

3. Control the Bar: Lower the bar to your mid-chest with control, and explode upward.

Squat

The squat is a full-body lift that primarily targets your quads, hamstrings, glutes, and core. It also improves mobility, stability, and overall power.

Biggest Tips:

1. Find Your Stance: Experiment with foot width and toe angle to find what feels strongest for you. Some keep a narrower stance while others may turn their toes slightly outward.

2. Brace Your Core: Before descending, take a deep breath and brace your core to protect your spine.

3. Depth Matters: Aim for parallel or below to maximize muscle activation and growth.

Deadlift

The deadlift is unmatched for building back, hamstring, and grip strength. It’s also a raw test of power and athleticism. Some people say the squat is the king of all exercises, but I’d choose the deadlift over squat.

Biggest Tips:

1. Hinge, Don’t Squat: Focus on a hip hinge movement to engage your posterior chain.

2. Bar Path: Keep the bar close to your body throughout the lift to maintain leverage. Bring the bar close to your shins and pretend like you are trying to break the bar over your shins to brace your core.

3. Lockout Strong: Finish with your hips and shoulders aligned, not overextended.

Programming the Big Three

I believe in blending strength-focused training with functional movement and recovery. Here’s a sample 4-day split that focuses on mastering the Big Three while keeping volume and accessory work balanced:

Day 1: Squat Focus

• Barbell Back Squat: 5 x 5 (focus on form and heavy load)

• Romanian Deadlifts: 3 x 8-10 (posterior chain)

• Walking Lunges: 3 x 10 per leg (quads and glutes)

• Leg Extensions: 3 x 12-15 (pump work)

• Hanging Leg Raises: 3 x 12-15 (core work)

Day 2: Bench Press Focus

• Barbell Bench Press: 5 x 5 (progressive overload)

• Incline Dumbbell Press: 3 x 8-10 (upper chest)

• Dumbbell Rows: 3 x 8-10 (back strength to balance pressing)

• Tricep Dips (weighted if possible): 3 x 8-12

• Chest Flyes: 3 x 12-15 (isolation for the pump)

Day 3: Deadlift Focus

• Barbell Deadlift: 5 x 5 (strength and power)

• Pull-Ups (weighted if possible): 3 x 6-10

• Barbell Hip Thrusts: 3 x 8-10 (glutes and hamstrings)

• Seated Cable Rows: 3 x 10-12 (mid-back strength)

• Face Pulls: 3 x 12-15 (shoulder health)

Day 4: Full Body/Functional Day

• Front Squat: 3 x 8-10

• Overhead Press: 3 x 8-10 (shoulders and core)

• Farmer’s Carries: 3 x 60 seconds (grip, core, full body)

• Single-Leg Romanian Deadlift: 3 x 10 per leg (stability and posterior chain)

• Plank holds: 3 x 60 seconds (core finisher)