We have all heard for years that the Big 3, or the bench press, deadlift, and squat, are essential movements for building overall mass and establishing a foundation of muscle. It’s true, of course. The chances of running into any sort of accomplished bodybuilder who admits he has never used three exercises are pretty close to nil. However, there are many advanced bodybuilders who do lessen the use of these movements, or even eliminate them completely, in the later years of their careers. They often cite the need for detailing their muscle bases, but the truth is that many the physiques of many bodybuilders, as they advance in age, cannot stand up to the brunt trauma that these exercises deliver. The joints, tendons, and muscles do wear down over time, as does cartilage in your joints which does bear much of the weight during the movements. Here are some more precise reasons why the “Big 3” might need to be moved out of your training protocol as you advance in your training years.

Avoiding the Deadlift

Once you sustain a lower back injury, you will likely suffer from it for the rest of your life. The minute you feel that first pop, your days of deadlifting and rowing heavy are over. Once your break the seal that first time, you probably won’t be squatting heavy again without feeling pain. The fact of the matter is that deadlifts can lead to a wealth of problems that affect back, leg, and other body part training. Wearing a back brace is a good idea, but sticking with chins, rows, and rack deadlifts might be even better ideas.

Avoiding the Squat

Many a 25-year old bodybuilder has spent 6 months missing leg training due to a knee injury resulting from deep squatting. The joints of the knee were never designed to move heavy weights below 90 degrees. This sort of deep squatting places undue tension upon the tendons of the knee, not the muscles of the quadriceps. Even standard squatting places 400 to 500 pounds upon two joints designed to move far less, as evidenced by the number of young trainers with knee injuries. Heavy leg presses deliver 90% of the results as squats, with about 20% of the risk.

Avoiding the Flat Bench Press

Rotator cuff injuries. Pec tears. Biceps tears. These are just a few of the wonders that heavy flat benching can add to your lifestyle. Many bodybuilders, even new ones, know to avoid the flat bench due to the undue amount of stress that is placed upon the rotator cuffs, as well as the limited range of motion compared to the use of dumbbells.

The squat, deadlift, and bench press are very useful exercises – let there be no mistaking that. However, it is often necessary and wise to lessen their use as you progress into your golden years of training, in order to limit your exposure to injury and keep the joints and tendons as healthy as possible, for as long as possible. Use them when you’re young to get big, then cut back as you age. This will help you to keep feeling and looking young, and injury-free!

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