Building Strength And Size
Before anyone starts some kind of exercise program, they generally have a vision or some kind of idea of what they want to look like. Whether it’s trimming down or lifting to build more muscle, getting in the best possible shape is the objective.
Considering we all have different goals that we’d like to achieve in the gym, is there an ideal look that most men would like to achieve after the months spent in the weight room?
As I thought about the clients I’ve assisted as a coach, I get the general consensus that most men just wanted to look and feel stronger than they ever did before. Adding muscle to your frame can help you feel more confident and greatly improve how you look in your clothes.
But how much muscle mass is too much? Is there a standard for how much size to add over the months and years of training needed to achieve this look?
Opinions in the bodybuilding community vary on this greatly, but I’ve always set the standard for bodybuilding to many of the classic bodybuilders from the older era.
Frank Zane, Mike Mentzer, Steve Reeves are some classic bodybuilders that come to mind as the ideal of the classic male physique. A look that’s impressive and athletic in casual or business clothes.
We’ll discuss the 3 big exercises that help you achieve this look in the fastest amount of time.
The 3 Big Lifts for a Perfect Physique
When someone mentions the “big 3” in bodybuilding, they’re generally referring to the major compound exercises that are solidified in most weightlifting programs. These exercises stimulate a wide surface area of muscle and can greatly improve your strength and muscle gains over time.
Here are the big 3:
Squat
The squat is a full body movement that trains the quadriceps, hamstrings, calves, and lower back (when done correctly).
As you move from the starting position in an upright position, your main objective is to balance your weight towards your heels while lowering your hips until they’re parallel to the ground.
This exercise is one of the most crucial for developing your lower body as it creates a sizeable androgenic response from the large group of muscles stimulated.
It also concentrates on your abdominal core as you’ll have to rely on them solely to keep your back perfectly aligned and straight.
Bench Press
The bench press is a compound exercise that isolates the chest, anterior deltoid (front shoulders), and the triceps. This exercise can be varied to target different areas of the chest by raising the bench (incline) or lowering it (decline).
While the bench press isn’t the best indicator of upper body strength, it’s one of the few exercises that focus on muscles groups that aren’t used in our day to day lives.
As a result, adding weight to your bench press can become increasingly difficult as you continue to progress in your training over time.
When performing the bench press, you want to concentrate on keeping your elbows close to your sides and pushing the barbell in one steady arc above your chest. As you become more advanced, you’ll learn the various corrective techniques to improve your bench press strength.
Deadlift
The deadlift is a simple exercise as it involves just picking up weight off the floor and putting it back down.
It’s also a very complicated compound movement as it targets almost all the muscles in the human body from the neck down and requires great form to be truly effective.
When performing the deadlift from the starting position, the barbell is placed within 6 inches of your shin with your torso bent at the hip. Your back is aligned completely straight and your grip should be shoulder wide for the most control.
As you pull on the bar, your hips should move up and forward while you stick out your chest. Protruding your chest outward will ensure your back is completely extended and straight to prevent any kind of injury.
While performing your major 3, pushing your limits of your strength growth potential can be further realized by calculating your 1 rep max for each exercise.
When you develop your 1RM you can progress gradually to increase your overall workload , which will make drastic improvements to your physique with time.
The Wrap Up
The squat, bench press, and deadlift are the 3 compound exercises that build muscle size and strength the fastest. While each exercise requires more attention to form and execution than other lifts, they give you the most value for the time you’ll have to spend in the gym. Try performing these exercises consistently in your workout program to help achieve the physique you’ve always wanted.
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