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The 3 Lift Routine for Size and Strength

Getting bigger and stronger, along with lifting weights, is not as complicated as some make it out to be.

The fundamentals are relatively simple – lift progressively heavier weights (what you can handle), working with compound, multi-joint movements. Lift no more than three days a week to give yourself time to recover. Eat healthy food, drink plenty of water and get a solid 7-9 hours sleep. Pretty much basic, common sense. Exactly what the old-timers did.

Why the confusion today? Bodybuilding that’s why. The magazines of today are nothing more than advertisements for drug companies and so-called nutritional experts who peddle the latest protein powder or super, duper weight gainer. Bullshit is what they peddle. Crap is what they sell.

If the supplements aren’t enough, unsuspecting readers are force-fed Mr. Steroid and his latest workout – a six-day a week, two times a day, upper and lower body split that can’t possibly make anyone, but the drug using bodybuilder bigger. You don’t need that junk. Throw those magazines in the trash and listen.

You can grow and get stronger on just three exercises, provided you lift heavy weights and work the three exercises hard. Don’t believe me? Just follow this program for a month or two, work hard and watch what happens.

Overhead Press 2 x 6-8
Squats 1 x 20 (breathing squat)
Deadlifts 1 x 15-20

Notes: You can try training three days a week if you want, but if you work these lifts hard, you should only be able to work to full capacity twice a week. Don’t be fooled by the simplicity of the program – it’s brutally hard, especially after doing a 20-rep breathing squat and then jumping right into a high rep deadlift. Feel free to play around with the routine. You can use 5 x 5, one set to failure or lower reps on each lift. The choice is yours. Just work hard, eat right, get rest and you’ll blow those steroid boys out of the water with your strength gains.

Understand that to be successful in any weight training program – hard work is a must! Half-hearted effort does nothing for you. If you’re new to weight training or grossly out of shape, consult a physician first. End of disclaimer.

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