The Big 3 - Squat, Deadlift and Bench

[pbj67]

These are the top 3 movements for power, strength and size in bodybuilding.

Do fighters utilize them as well? Is the clean/press used more?

 

[zop]

Uhmm this should be moved to the S&P

I don't think bodybuilders use the big three much. Powerlifters do, however. And after watching countless fighters training videos I can say that fighters do use the big 3.

 

[boxerz]

Bench press - In side mount position when the person leans ontop of you, this will be the only time you ever bench em off and you better do it quick and powerfully or they will just hip turn into what's described next.

Squat - You will do what is called shrimping, which is a 1 legged squat with a turn. You will do this whenever you are mounted in any position so you will do this a lot. This is probably the most important move you will have to perfect on the botom.

Deadlift - Posturing up in someone's guard. When people rubber guard or grab a hold of your hands, you want to posture up in their guard most of the times. Also good for forearm/grip strength which is highly important.

 

[Technomad]

I always thought bodybuilders tried to isolate their muscles and work them individually, and that a good fighter/ wrestler/ powerlifter trained on more explosive, multiple-muscle group excersizes. I dunno

 

[boxerz]

I always thought bodybuilders tried to isolate their muscles and work them individually, and that a good fighter/ wrestler/ powerlifter trained on more explosive, multiple-muscle group excersizes. I dunno

you are correct sir. instead of squats, i would do power cleans for explosiveness. i dunno for the other work outs but you could possibly incorporate this into some kind of a circuit to make it a fighter's type of work out.

but squats and dead lifts work multiple muscles and the core so well that you would want to do these lifts regardless.

 

[pbj67]

I always thought bodybuilders tried to isolate their muscles and work them individually, and that a good fighter/ wrestler/ powerlifter trained on more explosive, multiple-muscle group excersizes. I dunno

Bodybuilders of all levels use compound movements to grow the muscles first.

higher level bodyuidlers use isolation movements at the ends of routine to fix shortcomings, isolate certain areas, etc.

But every bodybuilder benches, 90% of them squat, and 80% deadlift.

 

[craftsman]

^^^"90% of them squat, and 80% deadlift"

I'm gonna need to see a source for this statement ASAP.

 

[magicman531]

^^^"90% of them squat, and 80% deadlift"

I'm gonna need to see a source for this statement ASAP.

QUALITY bodybuilders squat and deadlift. Not joe shmoe down at the gym doing curls.

 

[Klotz]

Good bodybuilders squat and deadlift (Ronnie Coleman does over 800 in both), wannabes just curl.

boxerz, those may be the only times you directly mimic those lifts while grappling, but being strong overall is a good asset when fighting, do you agree? And to become strong overall, it's important to squat and deadlift.

 

[BJJ in Chicago]

^ +1 for Klotz making a point that the movements may not transition exactly, but the strength will. I've noticed that the strength and balance that I've gained from the big 3 have transitioned VERY well when I am trying to:

take somebody down
prevent a takedown
pass guard

 

[hollow]

but the curls are for the girls...

 

[Chris Beeby]

Where was this moved from?

 

[takeahnase]

Uhmm this should be moved to the S&P

I don't think bodybuilders use the big three much. Powerlifters do, however. And after watching countless fighters training videos I can say that fighters do use the big 3.

Don't confuse bodybuilders and curl monkeys.

 

[Mark Limbaga]

Don't confuse bodybuilders and curl monkeys.

You cannot call someone a bodybuilder until he has competed in a bodybuilding competition, same goes for a powerlifter, and an MMA fighter.


It annoys the shit out of me when someone calls himself a bodybuilder when he ha yet to compete in a competition and doesn't even have the size to be considered a bodybuilder.

It also annoys the shit out of me when someone calls himself a powerlifter or does a routine and calls it a powerlifting routine but he hasn't lifted twice his bodyweight in at least 2 exercises.

 

[takeahnase]

You cannot call someone a bodybuilder until he has competed in a bodybuilding competition, same goes for a powerlifter, and an MMA fighter.


It annoys the shit out of me when someone calls himself a bodybuilder when he ha yet to compete in a competition and doesn't even have the size to be considered a bodybuilder.

It also annoys the shit out of me when someone calls himself a powerlifter or does a routine and calls it a powerlifting routine but he hasn't lifted twice his bodyweight in at least 2 exercises.

For me somebody who takes bodybuilding seriously and has been doing so for some time is a bodybuilder. However, this is entirely irrelevant in the context of this thread. The point I was making is that somebody posted that the big 3 are the main exercises for "bodybuilders" (whether this means somebody who actually competes or just somebody who trains seriously was obviously not relevant in the context) and some people questioned whether "bodybuilders" actually use these exercises. Obviously any "bodybuilder" who competes uses heavy movements and many people who use bodybuilding techniques but who do not actually compete use heavy movements. What annoys the shit out of me is that some people here make jokes about "bodybuilders" when they are really just refering to either metrosexual pencil necks curling in front of the gym mirror or meatheads quarter squatting to impress other gym goers, when most "bodybuilders" train their ass off and are stronger than most people posting here (me included).

 

[pbj67]

You cannot call someone a bodybuilder until he has competed in a bodybuilding competition, same goes for a powerlifter, and an MMA fighter.

The vast majority of bodybuilders never put on trunks and compete.

 

[IronMaidenfan#1]

For me somebody who takes bodybuilding seriously and has been doing so for some time is a bodybuilder. However, this is entirely irrelevant in the context of this thread. The point I was making is that somebody posted that the big 3 are the main exercises for "bodybuilders" (whether this means somebody who actually competes or just somebody who trains seriously was obviously not relevant in the context) and some people questioned whether "bodybuilders" actually use these exercises. Obviously any "bodybuilder" who competes uses heavy movements and many people who use bodybuilding techniques but who do not actually compete use heavy movements. What annoys the shit out of me is that some people here make jokes about "bodybuilders" when they are really just refering to either metrosexual pencil necks curling in front of the gym mirror or meatheads quarter squatting to impress other gym goers, when most "bodybuilders" train their ass off and are stronger than most people posting here (me included).

Well said. I think bodybuilders get a lot of shit and in some cases it's warranted but in a lot of cases these guys are really strong and train the big 3 to a good standard. I think the common stereotype of bodybuilders being curl addicts is a little bit harsh.

 

[niagareven]

this is the gayest shit I ever read. I wish I just passed on this thread.

Refer to my signature. You can re-word it to work for body builder's, MMA fighters, etc.

 

[Richmond_Hrvat]

You cannot call someone a bodybuilder until he has competed in a bodybuilding competition, same goes for a powerlifter, and an MMA fighter.


It annoys the shit out of me when someone calls himself a bodybuilder when he ha yet to compete in a competition and doesn't even have the size to be considered a bodybuilder.

It also annoys the shit out of me when someone calls himself a powerlifter or does a routine and calls it a powerlifting routine but he hasn't lifted twice his bodyweight in at least 2 exercises.

If someone is building their body, I consider them a bodybuilder.
He might not be a professional bodybuilder. He might be amateur. He might not be serious.

If someone is lifting for power, I have no problem with them calling their routine a power-lifting routine. They might not be a pro powerlifter. They might be amateur.

If someone is training MMA, I have no problem saying they fight MMA.
They might not be a professional fighter. They might be amateur. They're still doing it.

Just because I'm not a professional extreme rafter doesn't mean I don't or can't raft. I don't do rafting professionally, but maybe I'm very good at it and do it all the time. I'd still call myself an avid rafter.

Just my .02