The big 3 lifts will make you look like shit

[Deleted member 23324]

Flat bench, deadlifts, and squats will only give you wide hips and a droopy looking overdeveloped lower chest.

Instead focus on:

Overhead press (both front and BTN, only do BTN if you have strong rotator cuffs)

Incline bench press (wide grip since it activates the upper chest most)

Weighted pull-ups and chinups (get good at all the different grips)

 

[Bonesbonesbonesbone]

All of this is true for Aesethetic's but you still need to do bench,deadlift and squat for strength.

flat Bench press offer's great pushing force generation in the fast twitch muscle fibres Movements such as punching,throwing,
and everyday life tasks

Deadlift offers great core balance,strength, explosiveness, endurance ,good posterial movement chain and more

Squat offers great same things as deadlifts but with more leg muscle fibre activation in power and explosiveness.

out of these 3 squats is the most benefical for overall strength and is the excerise which increases testosterone by a lot if you do it every workout first

 

[Deleted member 23324]

All of this is true for Aesethetic's but you still need to do bench,deadlift and squat for strength.

flat Bench press offer's great pushing force generation in the fast twitch muscle fibres Movements such as punching,throwing,
and everyday life tasks

Deadlift offers great core balance,strength, explosiveness, endurance ,good posterial movement chain and more

Squat offers great same things as deadlifts but with more leg muscle fibre activation in power and explosiveness.

out of these 3 squats is the most benefical for overall strength and is the excerise which increases testosterone by a lot if you do it every workout first

I think the big 3 lifts are good for creating a foundation of strength as a novice but once u reach certain strength standards (2,3,4 plates) you should drop them or only do them occasionally, and switch mostly to the exercises that make you aesthetic (the ones I listed above)

And I agree they do have the benefits you listed but you can also get those same benefits from other exercises

 

[Chinacurry]

Need both, but yeah don't go too crazy on the big 3, 100k bench, 140k squat, 160k dead is enough

 

[Bonesbonesbonesbone]

Need both, but yeah don't go too crazy on the big 3, 100k bench, 140k squat, 160k dead is enough

depend's on bodyweight. those lifts can be very easy for someone 6'8 260lbs

As long as the person is lifting twice their bodyweight it's enough and anything over is extreme cope + injuries.

 

[longjohnmong]

As long as the person is lifting twice their bodyweight it's enough and anything over is extreme cope + injuries.

not deadlifting 3x bodyweight is cope

 

[Gonthar]

Flat bench, deadlifts, and squats will only give you wide hips and a droopy looking overdeveloped lower chest.

 

[Bonesbonesbonesbone]

not deadlifting 3x bodyweight is cope

as a natural yes that is cope and will just cause injuries long term

 

[ripcordgod1]

Flat bench, deadlifts, and squats will only give you wide hips and a droopy looking overdeveloped lower chest.

Instead focus on:

Overhead press (both front and BTN, only do BTN if you have strong rotator cuffs)

Incline bench press (wide grip since it activates the upper chest most)

Weighted pull-ups and chinups (get good at all the different grips)

the only thing you need for not looking like shit is being lean, focusing on the high androgen muscles (lateral deltoid, traps (you have traps behind your back too for the retards), neck, upper chest), and not overdoing a muscle

 

[EzzrenBrahhh]

Based beginner gym advice thread

 

[andy9432]

Overhead press is trash. Will make you shorter temporary and over time permanently.

 

[Deleted member 23324]

Overhead press is trash. Will make you shorter temporary and over time permanently.

Just do dead hangs after

 

[R@m@]

squats are great, deadlifts too but unecessary if you squat, for upper body pull ups and bench plus lateral raises

 

[FlyingElephant]

Flat bench, deadlifts, and squats will only give you wide hips and a droopy looking overdeveloped lower chest.

Instead focus on:

Overhead press (both front and BTN, only do BTN if you have strong rotator cuffs)

Incline bench press (wide grip since it activates the upper chest most)

Weighted pull-ups and chinups (get good at all the different grips)

I think its mostly genetics (or maybe not perfect technique). Doing both flat and inclined bench I grew upper chest mainly

 

[Deleted member 24595]

Deadlifts and squats are terrible, you should do exercises that are upper body only, even ignore abs and focus on arms, neck, shoulders, and chest. The only lower body exercises I do is continuously jumping for vertical training

 

[Deleted member 23324]

Deadlifts and squats are terrible, you should do exercises that are upper body only, even ignore abs and focus on arms, neck, shoulders, and chest. The only lower body exercises I do is continuously jumping for vertical training

for lower body you should only really train/prioritize calves since they are the only thing that makes someone look like they skipped leg day if undertrained.

 

[Kama]

I agree, I think big three lifts only became the gospel because they strongest lifts for anyone in general so anyone can feel good and brag about how much they bench, deadlift or squat. But reality is incline press, hack squat/super v squat, pull-ups and Superman’s are more difficult, higher compound, safer for lower back and give better results in aesthetics and strength.
As for the argument of disc compression causing test release, any exercise that stresses the joints and tendons will trigger test and gh release and you can actually get higher test load with non big 3 exercise because you can execute higher volume. Btw, flat bench has less range of motion than incline bench and flat bench can give droopy chest.

 

[Deleted member 23324]

Ex

I agree, I think big three lifts only became the gospel because they strongest lifts for anyone in general so anyone can feel good and brag about how much they bench, deadlift or squat. But reality is incline press, hack squat/super v squat, pull-ups and Superman’s are more difficult, higher compound, safer for lower back and give better results in aesthetics and strength.
As for the argument of disc compression causing test release, any exercise that stresses the joints and tendons will trigger test and gh release and you can actually get higher test load with non big 3 exercise because you can execute higher volume. Btw, flat bench has less range of motion than incline bench and flat bench can give droopy chest.

Exactly, plus it’s cooler to be strong at stuff most people are weak at.

Btw I’ve been lifting for 3-4 years and have never heard of a “Superman” exercise dk what the hell that is.

 

[Kama]

Ex

Exactly, plus it’s cooler to be strong at stuff most people are weak at.

Btw I’ve been lifting for 3-4 years and have never heard of a “Superman” exercise dk what the hell that is.

Get a bosu ball or medicine ball. Lie prone on it around your belly button, balance on it with no other part of body touching ground, and keep posterior Chain erect pretend you are Superman’s flying. It engages your core and mind muscle connection. Do those for over a minute, 5 times with 30 sec rest, do it when warming up to set up mind muscle connect.

 

[MEMPSK]

Overhead press is trash. Will make you shorter temporary and over time permanently.

How?

 

[Deleted member 23324]

How?

I do it a lot and haven’t gotten shorter. But it may be a good idea to do a dead hangs after just in case, to decompress the spine

 

[MEMPSK]

I do it a lot and haven’t gotten shorter. But it may be a good idea to do a dead hangs after just in case, to decompress the spine

Thanks, do you think long term compression/decompression of the spine could possibly affect it's permanent height.

 

[klamus]

Turbo cope

 

[Dystopian]

Overhead press is trash. Will make you shorter temporary and over time permanently.

Permanently? Are you a fucking 5’9 retard worried about an inch of morning height

 

[autistic_tendencies]

It doesn’t matter what you’ do really , your muscle insertions determine your aesthetic

 

[MulattoTrenMaxxer]

jfl if you aren't doing weighted pull ups and weighted dips in 2023

 

[Hero of the Imperium]

Overhead press is trash. Will make you shorter temporary and over time permanently.

squats also

Permanently? Are you a fucking 5’9 retard worried about an inch of morning height

we cannot afford to be any shorter

 

[Dystopian]

squats also

we cannot afford to be any shorter

You will lose height just by walking jfl

 

[Foreverbrad]

If you don’t sleep upside down like a bat you’re throwing away your height potential.

 

[andy9432]

squats also

we cannot afford to be any shorter

dont do squat, deadlift, bench press (the arch makes u lose height), overhead press. back when i did those exercises i used to be 6.0 - 6'0.25 range, now when i did some serious stretching work, supplementing with glucosamine+chondroitin, fixing the damage those exercises done to my spinal discs, posture work, now im a solid inch taller at 6'1 to 6'1.25 range.

 

[Deleted member 4209]

yes and no, u will have muscle imbalances which make ur lifts worse and cause injuries. but realistically no one who close grips 180kg and strict pendlays 140+ will have any upper body muscle lagging.

no powerlifter ACTUALLY does only the big 3 btw.

 

[thecel]

Good thread. Entertaining discussions.

Bump!

 

[kalefartbomb]

It's a bit of a meme that doing a certain lift will make you look a certain way. Your end results are more or less pre-determined and vary mainly by diet. A lot of people who do powerlifting look like shit because they eat like shit. That and there is a selection bias since people with bad genetics are more likely to get into powerlifting than the aesthetics stuff.

That said, I don't think the powerlifting compounds are very good exercises since each other them is limited by relatively useless muscle groups like the low back and front delts. Powerlifters spend a massive amount of time on accessory work for these groups, when we really aren't interested in that and just want aesthetics.

 

[Bdh]

Dude your bonestructure width is set in stone at birth. Your hip bone is not gonna grow wider at 24 years old because you deadlift lmfao. You must believe putting your weak ass tongue against the roof of the mouth makes the bone grow forward eventhough you are already a fully grown man.. The big 3 slap on the most size in the least amount if time possible. Your legs will get bigger, your back will get bigger, but your hip bone wil remain the same lmfao

 

[Deleted member 13710]

More broscience from beginner lifters.

Overhead press is trash. Will make you shorter temporary and over time permanently.

0 evidence of this

squats are great, deadlifts too but unecessary if you squat, for upper body pull ups and bench plus lateral raises

Reasonable.

It doesn’t matter what you’ do really , your muscle insertions determine your aesthetic

Best comment in the thread. Bones + insertions are your general "aesthetic".

People do the big 3 exercises because they are some of the best exercises in the world for building muscle. People who do meme exercises like chest flyes and machines all the time don't grow much.