How to INCREASE Your Strength for the "Big 3" Lifts | Mind Pump 2027

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00:00 One of the single most effective things you can do to change the appearance of your body is to simply get stronger at the bench press, the squat, and the deadlift.
04:00 There are VERY few exercises that have such broad carryover to other exercises than the Big 3.
09:49 The biggest limiting factor when it comes to developing a nice physique and body.
12:51 The importance of having your muscles work in sync.
Six Ways to Improve Your Squat, Bench, and Deadlift Strength.
18:50 #1 - Practice each movement often.
22:52 #2 - Focus on the movement NOT on muscles.
26:52 #3 - Prime properly to summon max CNS power.
36:55 #4 - Don’t neglect mobility. Instability causes plateaus and injury.
40:38 #5 - Include hypertrophy work.
43:48 #6 - Follow good programming.
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Special Promotion: MAPS Powerlift 50% off! *Code POWER50 at checkout*
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29 июн 2024

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Комментарии : 168

@amybrooke45 Год назад

I try to save these podcasts for walking my dogs but listened today while folding laundry b/c rain. My dogs all rushed to my feet tails wagging when they heard your voices. 😂 You all are apparently a highlight to their day as well.

@orenigarevignet-ingueza Год назад

They know its hanging out time 🤣🤣🤣

@sharleneigo Год назад

That’s hilarious 😂

@omgurheadsgone Год назад

They thought you were going to take them on a walk as they now correlate hearing their voices and going on a walk.

@lifewithlucy4710 Год назад

After losing nearly a hundred pounds, I trained for a solid year and never incorporated the big 3 at all. I of course didn't know what I was doing and was built like a malnourished bird. After listening to Mind Pump advice, I began incorporating those movements and within six months I could see and feel a tremendous difference in strength and body proportions. Sincerely I thank you guys.

@ggrthemostgodless8713 Год назад

Thats unfortunately most people's way of doing it... and for women is worse since they think they will look like the hulk in a week if they lift"heavy"... if men have a hard time building muscle with 12-20 times the testosterone women have how is the media convincing them they would blow up with muscle?? but they do believe that. Glad you change that, do those first, and add some you like later... but from ALLL you do you have to recover, so don't add too many extras.

@pbmustard1830 Год назад

I love deadlifting!!! 💪💪💪💪❤️

@xavierb5120 Год назад

You guys should interview Ethan Suplee

@bradleypotjer2670 Год назад

Priming to summon more power was one of the biggest training tweaks I utilized after listening to Mind Pump. Would love to see their powerlifting programming.

@vohnguillen Год назад

Fullbody and consistent lifts of those big three has been the best advice I've gained in years. I've been focusing on 4 movements every day that I workout. Usually 2 big lifts and 2 minor lifts. Yesterday I did Squats, Incline Bench, RDLs, and Calve Raises. Tomorrow I will do Flat Bench, Front Squat, Z Press and Split Lunges.

@JayDen-gm7cf Год назад

This episode couldn't have come at a better time. I'm currently phasing out of the 5x5 rep ranges for the 3 big lifts and going into singles, doubles complimented by 8-12 rep isolation exercises. Must be a sign to get Maps Powerlift 💪🏽

@lift.withlisa Год назад

Been powerlifting just over 2 years and just discovered you guys a couple months ago, so much great info and listening to you guys has helped my lifts and general health so much! 💪🏼💪🏼💪🏼

@rebeccamelendez-truitt2183 Год назад

My wife and I are so grateful to have found you guys. We have tried so many diets and are so ready to start healing our bodies.

@JD-pj2nl Год назад

The name of your show/podcast, Mind Pump, is perfect. Not only does it give good advice for building muscle, but it Pumps the Mind(brain) full of knowledge. I can hear your voices in my head when exercising... Awesome guys...

@MadayMaday Год назад

I was already doing bench and squat, but the minute I added deadlift it was insane the growth I started experiencing. Plus feeling your muscles hulk out when you're deadlifting feels amazing.

@JRoundtree Год назад

One of the best things that I've learned from Mind Pump and that is PRACTICING movements. When i wasn't motivated to go to the gym, i just said to myself you dont have to do a ton of weight just practice the movements. I felt amazing afterwards and moved weight. There have been many days like that in the last 12 months and everytime i just say practice the movement!

@douglasalliano2913 Год назад

Just found you guys… seriously one of the most informative podcasts around!

@Christianh.5 Год назад

Power lifters are the entire reason I got into fitness like I did. Never enjoyed working out as much until I was invited to work in with them. Now 6 years later, if it weren't for my son being born any day now, I'd be punching in my credit card information instead of commenting on this RU-vid video. 😅 maps powerlift is definitely going on the maps wishlist. 💪

@MindPumpShow Год назад

Entered!

@lindybrown5099 Год назад

I’ve been lifting and incorporating the big 3 for 10 years now but didn’t truly understand the significance and importance of them until I found you guys! Love your content!!!

@ajmoreno2555 Год назад

Going to be using the big 3 lifts to recomp my body. Thank you all for the great knowledge like always! ❤️💪🏼

@davidcooze7255 Год назад

Squat / deadlit my fav . Was Woking to get 500kbs deadlift for my 50th , covid stoooed that , then a elbow injury not helped now getting near 52 . But also now getting closer slowly. By september . As for squat never my best but done a few pb this year.

@Condappastrength Год назад

Wow Sal’s analogies are on point today

@KanevSr Год назад

The amount of strength and muscle gained on MAPS Powerlift was insane. Week after week new PRs. And the satisfaction in the end, priceless.

@MindPumpShow Год назад

I get it!

@MindPumpShow Год назад

Outstanding!

@KanevSr Год назад

@@MindPumpShow also this program will properly teach you how to progressively overload, and as said in the episode, will also show you how to properly prime pre and post workout. I didn’t believe the post workout thing but really it is a huge impact. Besides that you will learn form, bracing and also how to fire your cns. If somebody has a struggle with figuring out this things, this is a great program from which could be learned a lot.

@scottbennett3765 Год назад

Everything about this podcast has helped me improve my life. The topics, the straightforward truth, the guests, etc... it's all been amazing. Going through Anabolic for the first time now. Excited to have Performance and Aesthetic stacked up behind it for continued progression. Love what you guys bring us every episode and really appreciate how this community conducts itself. Thanks for everything. Here's to never finding that exit strategy!!!

@MindPumpShow Год назад

Our pleasure!

@carloscontreras4440 Год назад

After much hesitation, I decided to take your advice on several fronts. I quit worrying about the scale, I started feeding my body more, and I started lifting HEAVY (well, what's heavy for me) and it's been a game changer. Strength gains are phenomenal and physical changes are mine blowing. Thanks for all you do!

@stormrhode2330 Год назад

Great lifts. Especially the squat and deadlift. But because they're so technical, I rarely actually do them. Time to get my butt in gear and practice the movements and start pushing (and pulling) the weight!

@michaelwilson8352 Год назад

Thanks for explaining the driving with your legs more when benching. I always wondered how that’s suppose to help. Makes perfect sense now.

@robino941 Год назад

The squat is my favorite, but I do understand the value of all the "big three" lifts. 🏋 You're right that lots of trainers like to counter the conventional wisdom, just to get attention on social media. Excellent episode, as usual! 🧠

@ThatBlackGam3r Год назад

Mindpump: the podcast that will pump up your muscles and your motivation, all while you sit on your couch and listen haha, love you guys keep up the great information!

@brycebivins3282 Год назад

I found your podcast about 2 months ago and I haven’t been able to stop listening since. I went all the way back to your first one and have been trying to catch up as a retired athlete you guys motivate me to stay mobile and strong. Thanks for all the knowledge and accountability 👍🏾

@jarnofransen6833 Год назад

Thanks for all the information guys. Have been watching for a couple of weeks and already learned a lot. The info really helps for my training for the army.

@michaelschiller9570 Год назад

Just coming off a nasty cold now I have a few episodes to watch. In the past I'd push myself too much or feel guilty for not exercising. Y'all got to me and convinced me to slow down.

@mtstans Год назад

Lots of good tips on here today. Thanks for sharing.

@gediminasvanagas8474 Год назад

I think this is a very good message guys! For a long time I was going for volume training and most of the time overtrained and started big 3 just recently and let me tell you - started seeing possitive changes, progression in strength and body sculpting🏋️💪 Love the show!🤟

@MindPumpShow Год назад

Thank you for listening!

@ranjitsagoo Год назад

I avoided the big 3 for years and just did bro splits, it wasn’t till I learned the benefits that they became a staple. I’ve definitely improved using MAPS programs, but always learning from you guys on how to improves. Appreciate the free advice, like having our own personal coaches!

@ryenh1 Год назад

Finished Anabolic 5 weeks into aesthetic - love the big 3

@sethmiller9589 Год назад

Thank you guys! I got my best PR’s as well from just finishing first on compound then isolation!

@MindPumpShow Год назад

Fantastic!

@adrienneskendzel7911 Год назад

That's exactly what I needed to hear! Thank you, guys, life changer!

@Bowfisher6363 Год назад

I’ve been seeing my numbers steadily increase on my big 3. My first mini cut is coming up in a few weeks!

@cristinar4077 Год назад

Started off my lifting journey many years ago with 5x5 like workouts focusing on the big three. It was an amazing way to learn the movements and build a great strength/physique foundation

@MindPumpShow Год назад

Good stuff!

@MindPumpShow Год назад

Great job!

@Bronson82 Год назад

Another great episode guys! I always try to add one of the "Big Three" into every session I have, my attention has turned more into strength type training now that age is catching up to me.

@miquelordinas3006 Год назад

You have defenetly become my favourite fitness channel. Thankss for keeping up the great work

@Alifreesoul Год назад

Definitely I’ll buy some of your maps products soon Thanks for the hat you do 🙏🙏

@BigZFit6736 Год назад

This show has shown and taught me so much I didn’t know. I’m so glad I came across mind pump. Much love to you guys

@MindPumpShow Год назад

Thank you so much!

@honzordr8517 Год назад

Justin sitting in front of Adam's camera like Mystery Science Theater 3000

@alexisbrown2219 Год назад

I definitely needed this video

@gnomeoshaves4641 Год назад

This was a fun episode. Really enjoyed all the advice given. Make me wonder if you guys will incorporate some of this advice in your MAPS Calisthenics program 😁

@SamanthaFoote Год назад

When I heard your advice to get stronger at the 3 lifts, I added conventional deadlifts into my workouts and noticed my pullups have sky rocketed since along with many other exercises! My back has also blown up which is cool too! So thanks guys I'm loving the carryover from these exercises!!

@jayboy6188 Год назад

Just recently bought a bundle and started Anabolic. I have to say can't get enough of it. Thank you for all the information that yall give through this podcast.

@MindPumpShow Год назад

Glad you enjoy it!

@Adrian19958a Год назад

Great content as always 👏

@kristykinzer607 Год назад

Such good advice. Get rid of some of the other things that don't contribute.

@jonnyharding3646 Год назад

I've been cutting body fat since the start of the year, and I am about to start Maps Powerlift. It will be really interesting to see where my other lifts are by the end of it!

@gregoryouellette1023 Год назад

Message received! Need a straw and paper to blow spit wads while benching for max power! 😉 But really, going to try this iron path app as my squat is and always has been wonky and I assume full of power leaks. Leg drive for bench still is so hard to summon while keeping lats tight I feel, but when everything does connect, what a difference!

@greasemonkeyfitness Год назад

I'd like to add to the AMP/SPEAKER analogy - there's a MISSING component!: the SOURCE! 🎶💿(ie. Your Movement Patterns) The QUALITY of the Source might be more important than your Amp🎛 or Speakers🔊. If your source (or form) is garbage then you will amplify those poor movement patterns, or poor source signal, resulting in bad sound or injury. Keep pumping! 🏋🏋‍♂🏋‍♀

@MindPumpShow Год назад

👍

@brookelynnboswell2169 Год назад

I was LITERALLY just getting ready to email you this question, verbatim. I don't know how you just jump in my mind and tell me exactly what I need to hear within the week, within my current frame of focus 🫡🤯 I was going to ask you guys how to shift from a body builder mindset and focus more on the movement like that of a power lifter. I am definitely going to get the iron path app, and hyper focus on CNS output 👊 thanks for always being in my corner!

@MindPumpShow Год назад

Winner Winner! Please email Ann ann@mindpumpmedia.com with a screenshot of your youtube username, winning episode number, and the email address you would like the program under and we will get you hooked up.

@gkmaz4030 Год назад

Monday Wednesday Friday- squat rack for me - my squats are getting so good and strong. I practiced with just bar after knee injury. Slowly adding weight but damn 🎉I feel every movement in my squats. Total connection when u go lighter !

@MindPumpShow Год назад

Awesome!

@a_woman_who_loves_to_lift Год назад

I ran MAPS Powerlift and got significantly stronger in all the lifts, PR-ing every week. I loved how the program cycled two lifts - intensity with volume - every day. It is my favorite program of all the MAPS.

@ant_life_4ever Год назад

I’m creating a home gym so I can power lift with out fighting for a rack at a gym 😂 and take my time… working on form for all the top three in my goal

@jensahawk233 Год назад

Totally agree with mobility being related to strength!! You can't out-strength the pain, especially if it's in the tendons. I have Tendonitis in my bicep and cannot do pull ups or even practice it. Bicep curls are hampered too. Currently working on some mobility in the arm to get rid of that pain, and get the mobility back so.i can train for strength again in my upper body! 💪

@tommyj1811 Год назад

Excellent show!

@orlandon07 Год назад

another amazing episode! 1…2…3 pum ‼️ mind pimp time! thank you guys great job!

@adamgonzalez9642 Год назад

Morning mind pump brothers! Have a blessed day lads 💪🏼👊🏼🙏🏼

@travisbarber1383 Год назад

Love every episode!

@MindPumpShow Год назад

Thank you!

@jianyang9168 Год назад

Great info

@adriana2567 Год назад

Yes, GOLDEN THREE:) Love it.

@Malfono297 Год назад

I really need this, I feel like my compounds are below average Definitely trying to work on them more and prioritize them

@nicolehalverson5225 Год назад

Literally the best example of transformation! My dream!

@joeschadler5780 Год назад

Love your show!

@MindPumpShow Год назад

Thanks!

@rikwilkinson9060 Год назад

It actually takes a lot of courage to get into these big lifts by yourself with no trainer as a beginner. I used to think to myself when I started squatting and deadlifting like “what the hell are you doing???” Glad I started though because they are clearly the best bang for your buck and helped me lose a lot of fat. My bench is stuck atm though 😢

@OctoberOmicron Год назад

27:50 Oh man, the shoulder horn!!! I think it was Muscle & Fitness for me, I remember the ad with this dude that looked out of the 80's (Tom Selleck comes to mind for some reason) using it. It's good to know something positive came out of it! I randomly think of it when I do rotator cuff work.

@wakawaka1976 Год назад

Good stuff

@aleciawalker1326 Год назад

I’ve just started implementing BB back squats into my routine. I’m not able to progress past 85 lbs so I’m just focusing on form and technique. I hope the weight will eventually come.

@MindPumpShow Год назад

Keep it up, it will!

@yisel-pq4qc Год назад

Best podcast ever !!!🧠💪🏽❤️

@MindPumpShow Год назад

🙏🏻💪

@carolinasabala6544 Год назад

I listen to you guys podcast. Love it. Mind pump should have an app for the workouts.

@MindPumpShow Год назад

Kajabi

@Onthyme Год назад

Our society is about the short cut and making things easier. These specially aren’t something you can do a short cut on. It’s work.

@huckjunoy Год назад

After listen you guys I would like to try to work on improve on the 5 main lifts may help me in overcome my issue with body image and just focus on my strength as you always recommend in this cases.

@MartinV. Год назад

Mind Pump Yeah Dude!!

@robertgarn4769 Год назад

When I was dead lifting that was the only time I ever gained weight consistently.

@tpro4853 Год назад

We talkin' about practice man! Not a game, not a game 😂💪🏼

@MindPumpShow Год назад

Lol

@thedamme6526 Год назад

At last, a good day to start my morning is watch this new episode

@garagegymgranny1965 Год назад

Currently running Powerlift and I am enjoying everything except the banded pushups🤬a great show with great tips.

@juliusrabanastrebaldevaiii5684 Год назад

Added squats and deads back into my training by switching to the Anabolic program, had some knee issues that I had to address before felling comfortable with them again.

@Rakyr Год назад

I think even though you cannot feel the bench press as much, I notice that when I get stronger at it, the chest just looks thick. Also as the dumbbells get thicker the ROM is reduced so if you are strong, the barbell bench is best overall in my opinion!

@johnryanbrickley4066 Год назад

"synchronicity" good word justin! them peptides got that vocabulary booming lol jk jk #salute

@carlosm6597 Год назад

Nice 👍

@claymonaro68 Год назад

That's it i need to deadlift again

@outpost31737 Год назад

You're dead right! :)

@claymonaro68 Год назад

@@outpost31737 we can become deadly at it

@MODSofBOTS Год назад

"the 2 heavy hitters" Justin got automated voice 😭

@king-nick2023 Год назад

I agree. However, the squat, the dead lift, and the benchpress all have different variations. It’s more common that you’ll see somebody doing a 300 pound squat then you’ll see somebody doing 100 pound pistol squat I would say pistol squats are superior just for the simple fact that they could be done anywhere with no gym equipment and it forces you to develop better ankle mobility. Also, it will just make you look like a bad ass that’s still a move that I haven’t even quite accomplished yet however, it’s definitely going to be on my agenda.

@plantjuicedaryan Год назад

Thanks for the great show. I have been going to gym since six month ago so totally a noob. Currently bench pressing 60kg, squatting 60kg and no deadlifting as I am worried I may cause injury. My question is if it is better to stick to squatting more often with lower weights and get the technique right or do more Hack Squats? Much appreciated 🙏🏻

@GrowingThroughItAll Год назад

Timely! As in couldn’t be better. Currently in the middle of my deadlifting set and got mad because I had to reduce my weight today 😡 😂

@Jaja17z Год назад

Home gym coming soon. Tryna get like sal 😆

@dydygirly Год назад

hey loved your podcast!!! i am looking at the title mind pump 2027 ? will I get a free program ? lol for noticing it ! this is a generation of coach who is doing a impact in our generation for knowlegde and for us to be empowered saying hi From Canada i applaud you for that long life and success!

@nicoleaf1976 Год назад

Amazing episode! I’ve been working on the big 3 for the last 4 weeks and this week is testing and I’ve gone up 30 lbs on the squat and 20 on my bench! Now to find out if I finally break the 300lb mark on my deadlift ! Thank you

@MindPumpShow Год назад

Nice work!

@nicoleaf1976 Год назад

@@MindPumpShow Thank You!!!

@MindPumpShow Год назад

Nice work!

@duvierverdell6570 Год назад

Another great episode gentlemen, but one thing I was wondering, why don't shoulder presses and pull-ups or rows make the list along side the big three? I'm not assuming that they are inferior and should be avoided, but it surprises me that they don't get mentioned.

@nicksmith418 Год назад

My guess is because they are not as compound-y as the other lifts.

@duvierverdell6570 Год назад

@@nicksmith418 I have seen programs where they talk about those five exercises before. I'm just wondering what they know that we don't know that would keep those off of their list.

@nicksmith418 Год назад

@@duvierverdell6570 I think this episode was tailored to sell the powerlifting program. And as you well know, a powerlifting competition consists of squat, deadlift, and bench.

@joereality1664 Год назад

Damn, I really wanna try priming and mobility work. Some episodes ago you guys mentioned raising a person's BMR then have them cut. I've been doing gym work for about a year consistently this time and that triggered me to track my calories for a couple days and noticed my BMR has sky rocketed compared to before. So doing a cut now which has been ACTUALLY WORKING. I have noticed while on a cut the body just doesn't want to push hard, the strength isn't there.. so I really wanna focus on some mobility work and jump into strength training again after the cut.

@Mani_DS Год назад

I am not sure on how to send in questions that may be answered on the podcast but ill ask here anyway. I train full body x3 a week and include squat and benchpress. I don't do deadlifts but instead do bent over barbell rows. Should I switch to deadlift? Or alternate with 1 week deadlift and other week barbell row? Or is there a better way to do it? Thank you.

@latrellupton2179 Год назад

Would be a crime if Mind Pump isn’t aware of Matthew Walker PHD and his impeccable information on sleep and the true power of dreams. I would love to hear Mind Pump’s take on his episode with Joe Rogan (#1109). I believe it’s something everyone would find interesting! 🙏🏽 Love the content.

@CptApplestrudl Год назад

Oh I am doing ankle stretches, it just doesnt seem to achieve much.

@sumanneupane5245 Год назад

First for first time. Still won’t be lucky tho.

@silverpunk2427 Год назад

I've been lifting almost 2 years now and I still haven't met my big three lift goals. Two plate bench, three plate squat, four plate deadlift. It's starting to be frustrating. I ran through anabolic and currently split

@EvilMrRogers411 Год назад

Boom!

@kylerevette6930 10 месяцев назад

For someone who has spent most of their early training years focused on powerlifting-style training, is there any benefit to spending a cycle focusing specifically on one of the big three lifts (while still maintaining the other two)? Coming out of Performance in about a few weeks and looking through options!

@RenewedCreation Год назад

I'm currently on maps anabolic phase 2. And was wondering if I should repeat the program once I'm done. Or move into power lifting for 3 weeks. I'm a year into lifting 🤔