ML Coaching
If you've ever looked into strength training, you've definitely already come across them: the so-called Big 3. Squats, bench press and deadlifts. Three basic exercises that many see as the standard for building muscle. Anyone who doesn't have them in their plan supposedly isn't training properly.
But is that really true?
I'm Marco Laterza, personal trainer in Zurich. I work with people who have no time for half measures. Managers, entrepreneurs and high performers for whom training has to work. Without injury risk, without inefficient exercises and without unnecessary dogmas. In this article I'll show you how useful the Big 3 really are, who they're worthwhile for and when you're better off going a different way.
What are the Big 3?
The term "Big 3" comes from powerlifting. There, exactly that is tested: maximum performance in the squat, bench press and deadlift. The goal: to move as much weight as possible in these three movement patterns. In bodybuilding or functional training, however, the goal looks different. Here it's not about maximal strength, but about muscle growth, posture, mobility and everyday performance.
The advantages of the Big 3?
The three exercises definitely have their place, there's no doubt about that. Performed correctly, they cover many important muscle groups. Squats strengthen the legs, glutes and core. Bench press hits the chest, triceps and front shoulder. And the deadlift activates the back, the back of the legs and grip strength. If you can perform them cleanly, they're efficient.
They also train coordinatively demanding movements, challenge the central nervous system and mercilessly reveal your technical weaknesses. For advanced trainees who work in a structured way and have mastered their technique, they can be a real game changer.
What should you watch out for?
As advantageous as they may be, the Big 3 require a lot. Good mobility, core stability and a technical understanding. As well as enough time to learn and perfect them cleanly. Anyone who ignores this risks problems in the long run
- Injuries
- Incorrect loading
- Overloading
I often see clients who do squats twice a week, even though their hip mobility, ankle or core tension isn't sufficient. Or clients who chronically overload their shoulder during bench press because the setup is wrong and they haven't yet understood the correct movement. In such situations, even the supposedly "best" exercise brings no progress, but setbacks.
The better question isn't: "Should I do them?" but: "Are they the best option for me?"
If you can perform them cleanly and without pain, then you can clearly rely on the Big 3. But if you only do them because they're in some plan or highly praised by some influencers, then you should reconsider your decision.
Because for each of the Big 3 there are alternatives that stimulate the same muscle groups just as effectively. Often, however, with less injury risk and better control:
- Instead of squats: Bulgarian split squats or hack squats
- Instead of the classic deadlift: Romanian deadlifts or trap bar deadlifts
- Instead of bench press: incline press with dumbbells or machine variations
These exercises aren't "worth less". In fact, for many they're cleaner to perform and more effective.
When I use the Big 3 with my clients
I choose exercises not by their popularity or status, but by goal and context. If a client already brings good technique, has time to stabilise the movement pattern and has no physical limitations, the Big 3 are a very good choice. Especially in the performance area, meaning when they want to increase their strength. In that case we use the current situation as a starting point and design a programme geared towards increasing strength. Naturally then also with the appropriate plan for nutrition and recovery.
But in most cases the goal looks different. Most of my clients want to build muscle, more energy in everyday life and a defined body. And then the exercise has to fit the goal, not the other way around. Especially people with a high stress level, little time and professional responsibility often benefit more from controllable machines or stable dumbbell variations that can still be performed safely even under fatigue.
My conclusion
The Big 3 aren't mandatory. They're an option, and only then, when they fit into your plan technically correctly, pain-free and purposefully.
Don't train to meet some standards. Train to reach your goal. And if you reach that goal with Bulgarian split squats, cable pulls and machines, then that's exactly the right way. Your body doesn't care whether you do classic squats or the Smith machine variation. What counts is stimulus, control and progress.
And if you want to know which exercises really make sense for your goal, your body and your everyday life, then get in touch with me. No standard plan. No template. But training that works. For you.