The Holy Trinity of Lifting

Arnold Schwarzenegger Squatting Weight Training is an art form that is very difficult to master for some, those who don’t know better think that there is no science or essence behind training while this couldn’t be farther away from the truth.

Weigh training gives us the opportunity to build something out of nothing; it allows us to create something special that is not easily obtained. If Bodybuilding could be resumed in a book it would have a great amount of chapters dedicated to the “simple” notion of training. In this article we are going to take a look at the most important chapter from the training section known as “The holy trinity of lifting”.

The Squat

There’s a lot to be said when it comes down to discussing leg training but one thing that can’t be argued is the importance of the squat. There is no denying that a few movements such as lunges, leg presses and a variety of machine extensions are important for achieving complete leg development but behind all of the fancy variety training there’s the squat, the king of all leg exercises.Tom Platz Deep Squat

The squat is very complex movement that is almost always performed incorrectly if it even gets done at all. Squats can be a very dangerous exercise for those who don’t understand the basics of their biomechanics and how their body acts under certain situations. Performing a squat in an incorrect manner can lead to knee pain, ankle pain and the worst of them all; lower back pain.

If a squat is performed correctly results should be expected to be positive as this particular exercise works most of the muscle fibers found in the legs. Squats are excellent for developing hamstrings, quads and glutes. There are several factors that are often talked about in regards to the squat such as depth, tempo, squeezing, etc. At the end of the day the movements needs to accommodate to your biomechanics (range of motion and comfort) in order for your legs to grow at a maximum rate.

The Deadlift        

Over the past few years the deadlift has lost a lot of momentum in the bodybuilding realm, it’s no surprise considering how difficult and dangerous of a lift it can be. Countless individuals tend to suffer lower back injuries that put them off the gym for weeks at a time due to performing improper form, all of that said, mastering the deadlift can be the main difference between having an impressive back and a mediocre one.Franco Columbu Deadlift

The back along with the legs make up your body’s core, if you have big and strong legs along with a fully developed back, you will have no problem developing a complete and V-tapered physique. Deadlifting strengthens your core while adding thickness and details to your back, having a strong deadlift will always result in possessing an impressive an thick lower back which is rarely seen outside of professional bodybuilding.

Being a strong deadlifter will always result in having a stronger grip, good balance and possessing impressive cardiovascular conditioning. If you take a few minutes to analyze the bodybuilders with the best backs like Ronnie Coleman and Johnnie Jackson for example, you will clearly see that deadlifts are always a big part of their routine back workouts.

The Bench Press

The last lift that makes up the holy trinity is the bench press and even though it’s widely used by lifters from all around the world, not many know how to perform it correctly, resulting in less than impressive chest development. Just like with the squat and the deadlift people think that there isn’t much science behind these lifts while this is really far away from the truth.Arnold Schwarzenegger Bench Press

Bench pressing is in its entirety a pretty fun movement to perform as it’s considered an “alpha exercise”, hence the fact that someone is always benching when you get to the gym. Most people like to think that benching equals having a big chest and while this is true, this fact doesn’t necessarily apply to everyone because benching correctly is a rare sight to be seen at any gym.

Most people arch their backs, have a limited range of motion and add to much weight to the bar, this in exchange results in an incorrect movement that will end up in injury and potentially damaged joints. If on the other hand the bench press is performed correctly with a straight back, full range of motion and with a controlled tempo, muscular development will be inevitable along with added core strength and balance.


Disclaimer: I do not own any of the photos used in this article. I will not be making any money from this article. This article was created to inform all of those who are interested and that follow the sport of Weight Training.