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The Powerful Three Revisited

After writing about the powerful three – the three best, most basic and results producing exercises around. I got to thinking, what if I had to pick a second three?

What are the best exercises after the squat, deadlift and overhead press?

After careful consideration and lots of thinking, this is what I’ve come up with. Some will be surprised when they see the bench press is not on this list. Believe me, the dip is a far more effective exercise for both the chest and triceps than the bench ever could be.

Most of the old-timers, the ones who built muscle and power the right way, drug free, never performed the bench press. Hell there wasn’t even any benches to perform the press on!

The dip was the exercise the old strongmen used to develop their chest and most of the upper body. As a matter of fact, Arthur Jones, inventor of Nautilus and the creator of the HIT protocol, called the dip the upper body squat.

If you use the power lifts or the Olympic lifts you can’t go wrong provided you train hard and heavy and smart. So here we go the second powerful three you can use to build a body of health, strength and muscle.

Dips
Snatch
Pulldowns or Chins

Notes: Train consistently and use whatever set and rep scheme you feel comfortable with. It could be one or two sets to failure, 5 x 5, singles, doubles, triples – anything you want, so long as you’re consistent and work hard. Add weight to the bar whenever possible and get lots of rest, eat good food and drink plenty of water.

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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