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Author Topic: Big 3 for Non-Powerlifters  (Read 3828 times)

Powerlift66

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Big 3 for Non-Powerlifters
« on: April 15, 2019, 01:41:55 PM »
Enjoying the trap bar deadlift these days.
Weighted dips also great.
I do the pull-ups (or pull-downs) w/ neutral grip (MAG bar these days for pull-downs), torn elbow tendon doesnt enjoy the palms facing FWD grip any more.


https://www.t-nation.com/training/the-new-big-3-for-non-powerlifters
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Grape Ape

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Re: Big 3 for Non-Powerlifters
« Reply #1 on: April 15, 2019, 01:45:03 PM »
Quote from: Powerlift66 on April 15, 2019, 01:41:55 PM
Enjoying the trap bar deadlift these days.
Weighted dips also great.
I do the pull-ups (or pull-downs) w/ neutral grip (MAG bar these days for pull-downs), torn elbow tendon doesnt enjoy the palms facing FWD grip any more.


https://www.t-nation.com/training/the-new-big-3-for-non-powerlifters

I have switched to the trap bar exclusively at this point.
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Powerlift66

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Re: Big 3 for Non-Powerlifters
« Reply #2 on: April 15, 2019, 01:53:57 PM »
Quote from: Grape Ape on April 15, 2019, 01:45:03 PM
I have switched to the trap bar exclusively at this point.

Same here, lower back and disc's are thanking me for it...
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Grape Ape

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Re: Big 3 for Non-Powerlifters
« Reply #3 on: April 15, 2019, 01:57:37 PM »
Quote from: Powerlift66 on April 15, 2019, 01:53:57 PM
Same here, lower back and disc's are thanking me for it...

It definitely puts the spine in a more neutral position.
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ratherbebig

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Re: Big 3 for Non-Powerlifters
« Reply #4 on: April 15, 2019, 02:44:17 PM »
weighted dips seems risky
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IRON CROSS

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Re: Big 3 for Non-Powerlifters
« Reply #5 on: April 15, 2019, 03:08:00 PM »
Quote from: ratherbebig on April 15, 2019, 02:44:17 PM
weighted dips seems risky


Use 'weight vest', U dumbo  !.
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Hulkotron

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Re: Big 3 for Non-Powerlifters
« Reply #6 on: April 15, 2019, 03:10:01 PM »
Whenever I start really focusing on heavy DL, after a few months I'll invariably pop something in my right lower back and be basically immobile for a few days.  I've wondered if doing trap bar deads would be better.
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ratherbebig

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Re: Big 3 for Non-Powerlifters
« Reply #7 on: April 15, 2019, 03:14:19 PM »
Quote from: IRON CROSS on April 15, 2019, 03:08:00 PM

Use 'weight vest', U dumbo  !.

thats not the risky part
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IRON CROSS

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Re: Big 3 for Non-Powerlifters
« Reply #8 on: April 15, 2019, 03:17:26 PM »
Quote from: ratherbebig on April 15, 2019, 03:14:19 PM
thats not the risky part


Stop pretending, U obviously "know" shit about training !.

Just name your gym , DUMBO !.
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robcguns

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Re: Big 3 for Non-Powerlifters
« Reply #9 on: April 15, 2019, 03:18:23 PM »
Heavy weighted dips are the king for tris,shoulders and chest.of course now I I have to do them last cause I need a full workout to warm up the shoulder.
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ratherbebig

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Re: Big 3 for Non-Powerlifters
« Reply #10 on: April 15, 2019, 03:23:09 PM »
Quote from: IRON CROSS on April 15, 2019, 03:17:26 PM

Stop pretending, U obviously "know" shit about training !.

Just name your gym , DUMBO !.

i am very knowledgeable when it comes to training!
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Hulkotron

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Re: Big 3 for Non-Powerlifters
« Reply #11 on: April 15, 2019, 03:33:23 PM »
I just do dips at the end when I'm tired and don't need a lot of weight to feel like it's worthwhile.

Heavy weighted dips is just asking for shoulder trauma in my opinion.
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oldtimer1

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Re: Big 3 for Non-Powerlifters
« Reply #12 on: April 15, 2019, 03:45:55 PM »
I can lift so much more with the trap bar because the handles are higher than the bar.
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BBSSchlemiel

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Re: Big 3 for Non-Powerlifters
« Reply #13 on: April 15, 2019, 04:56:15 PM »
Quote from: oldtimer1 on April 15, 2019, 03:45:55 PM
I can lift so much more with the trap bar because the handles are higher than the bar.


Try the low-bar handles. It’s a killer!
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tres_taco_combo

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Re: Big 3 for Non-Powerlifters
« Reply #14 on: April 15, 2019, 06:25:23 PM »
where do powerlifters stand with strict pull ups?
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Grape Ape

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Re: Big 3 for Non-Powerlifters
« Reply #15 on: April 15, 2019, 06:56:28 PM »
Quote from: tres_taco_combo on April 15, 2019, 06:25:23 PM
where do powerlifters stand with strict pull ups?

Probably under the pull up bar.
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tommywishbone

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Re: Big 3 for Non-Powerlifters
« Reply #16 on: April 15, 2019, 08:21:25 PM »
I would say the Big-3 for non-powerlifters are:

Parabolan
Anavar
Winstrol
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ratherbebig

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Re: Big 3 for Non-Powerlifters
« Reply #17 on: April 16, 2019, 01:21:02 AM »
anyone can do the big three

but whatabout the small three?

one leg calf raise

wrist curls

rotator cuff rotation

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SuperTed

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Re: Big 3 for Non-Powerlifters
« Reply #18 on: April 16, 2019, 02:32:07 AM »
Would replace the weighted dips with the standing military press but good list regardless.
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oldtimer1

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Re: Big 3 for Non-Powerlifters
« Reply #19 on: April 16, 2019, 06:09:51 AM »
clean and press
chins
push ups
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robcguns

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Re: Big 3 for Non-Powerlifters
« Reply #20 on: April 16, 2019, 06:41:42 AM »
Quote from: ratherbebig on April 16, 2019, 01:21:02 AM
anyone can do the big three

but whatabout the small three?

one leg calf raise

wrist curls

rotator cuff rotation



Yes to one leg calves raise and lots of wrist curls and reverse wrist curls.
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Powerlift66

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Re: Big 3 for Non-Powerlifters
« Reply #21 on: April 16, 2019, 07:22:54 AM »
Quote from: robcguns on April 16, 2019, 06:41:42 AM
Yes to one leg calves raise and lots of wrist curls and reverse wrist curls.

Dont forget the new "King of the Lifts" in modern gyms, the "rope face pulls"... Dont forget to check Instagram after each set.

I LOL'd:

"Where do powerlifters stand with strict pull ups"?

"Probably under the pull up bar."  :P

They also have "in-line" handles

Clean & Press, Military Press, Push-Press also good additions.
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Prudence

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Re: Big 3 for Non-Powerlifters
« Reply #22 on: April 16, 2019, 08:41:51 AM »
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Dave D

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Re: Big 3 for Non-Powerlifters
« Reply #23 on: April 16, 2019, 08:45:27 AM »
Quote from: ratherbebig on April 16, 2019, 01:21:02 AM
anyone can do the big three

but whatabout the small three?

one leg calf raise

wrist curls

rotator cuff rotation



The bolded suggestion is a good way to end up in traction.
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Hypertrophy

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Re: Big 3 for Non-Powerlifters
« Reply #24 on: April 16, 2019, 08:47:56 AM »
Weighted Dips can be hellacious on your shoulder and elbow joints!

If you only want to do three exercises then Squat/Bench/Row work well enough.
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