The Big Three - Vital For Any Workout Routine

While machines and cables certainly have their place in any serious weight lifter's arsenal, a solid foundation of strength and muscle mass is built with compound free weight movements. Here are three of the most basic movements that have withstood the test of time and are mandatory in any routine - the squat, deadlift and benchpress.

Squat
There's no simpler way to say it - the squat is a must in any effective workout program. They may make one feel dizzy, see stars, and puke afterward but no other exercise will come close to adding as much total body mass (with the possible exception of deadlifts). Many novice lifters do not include squats or even train lower body - this is a huge mistake! As well as the obvious effect of having a developed upper body supported by toothpick legs (which looks ridiculous) neglecting lower body training actually impairs upper body growth. Large amounts of testosterone and growth hormone are released during heavy leg exercises like squats resulting in overall muscle mass increase. Not to mention supporting a weighted barbell on one's traps during the entire movement is quite a task for the upper body.

Deadlift
There may be no better barometer of strength than the deadlift. Since no racks or other apparatus is required it is truly a battle of man versus weight. Second only to the squat in intensity, the deadlift is another must in any serious training routine. Although thought to be primarily a back exercise (both upper and lower) a host of other muscle groups are brought into play. These include the traps, forearms, quads, hamstrings, the entire ab region and more. Deadlifts are also an excellent movement for burning fat because almost the entire body is used in one explosive movement (like the squat).

Benchpress
What is the first question asked between anyone that has ever been in a gym - "How much do ya bench?". Although much more weight can be used for squats or deadlifts, more injuries usually result from the benchpress mostly due to over-inflated egos (using too much weight) and poor form. Nevertheless it is fundamental exercise that works the entire chest region as well as the shoulders and triceps. Even the upper back and abs are used as stabilizers throughout the movement -bringing almost the entire upper body into play. No matter what choice of angle (flat-bench, incline or decline) or whether performed with a barbell or dumbells the benchpress is a must for any training routine.