{"id":1580,"date":"2021-05-21T07:39:43","date_gmt":"2021-05-21T07:39:43","guid":{"rendered":"https:\/\/www.a8h.com.au\/content\/?post_type=protocols&#038;p=1580"},"modified":"2021-05-22T12:36:29","modified_gmt":"2021-05-22T12:36:29","slug":"the-big-3-exercises-for-beginners-home-exercises-only","status":"publish","type":"protocols","link":"https:\/\/www.a8h.com.au\/content\/protocols\/the-big-3-exercises-for-beginners-home-exercises-only\/","title":{"rendered":"The Big-3 Exercises for Beginners Home Exercises Only"},"content":{"rendered":"<div class=\"wpb-content-wrapper\"><p>[vc_row][vc_column][vc_single_image image=&#8221;1633&#8243; img_size=&#8221;full&#8221; alignment=&#8221;center&#8221;][vc_custom_heading text=&#8221;The Big-3 Exercises For Beginners&#8221; font_container=&#8221;tag:h2|text_align:left|color:%23d35400&#8243; use_theme_fonts=&#8221;yes&#8221;][\/vc_column][\/vc_row][vc_row content_placement=&#8221;middle&#8221; css=&#8221;.vc_custom_1621604122876{border-top-width: 1px !important;border-right-width: 1px !important;border-left-width: 1px !important;border-left-color: #000000 !important;border-left-style: solid !important;border-right-color: #000000 !important;border-right-style: solid !important;border-top-color: #000000 !important;border-top-style: solid !important;border-radius: 1px !important;}&#8221;][vc_column width=&#8221;1\/2&#8243;][vc_single_image image=&#8221;1614&#8243; img_size=&#8221;full&#8221; alignment=&#8221;center&#8221;][vc_column_text]<strong>L-Leucine Enriched<\/strong>\u00a0Essential Amino Acids (EAAs)<\/p>\n<p>Pharmaceutical Grade (Pure)<\/p>\n<p>Available through your Activ8Health Practitioner[\/vc_column_text][\/vc_column][vc_column width=&#8221;1\/2&#8243; css=&#8221;.vc_custom_1621603644244{border-left-width: 1px !important;border-left-color: #000000 !important;border-left-style: solid !important;border-radius: 1px !important;}&#8221;][vc_column_text]<\/p>\n<ul>\n<li><span style=\"color: #d35400;\"><strong>Exercise is pointless<\/strong><\/span> unless you provide muscle with the building blocks to grow<\/li>\n<li><img loading=\"lazy\" decoding=\"async\" class=\"alignright wp-image-1598\" src=\"https:\/\/www.a8h.com.au\/content\/wp-content\/uploads\/2021\/05\/eaas-kingsway-150x150.jpg\" alt=\"\" width=\"150\" height=\"173\" srcset=\"https:\/\/www.a8h.com.au\/content\/wp-content\/uploads\/2021\/05\/eaas-kingsway-260x300.jpg 260w, https:\/\/www.a8h.com.au\/content\/wp-content\/uploads\/2021\/05\/eaas-kingsway.jpg 646w\" sizes=\"auto, (max-width: 150px) 100vw, 150px\" \/><span style=\"color: #d35400;\"><strong>Research has shown<\/strong><\/span>\u00a0only the EAAs are needed for protein synthesis after exercise<sup>1<\/sup>. No carbs were needed and the non-essential amino acids (NEAAs) were not needed for protein synthesis to occur after exercise<sup>1<\/sup>. Some studies have shown that adding carbohydrate can enhance protein synthesis<sup>2\u00a0<\/sup>, however, this is at a cost of adding calories.<\/li>\n<li><strong><span style=\"color: #d35400;\">L-Leucine<\/span>\u00a0<\/strong>is a critical amino acid for mTOR stimulation the driver of protein synthesis after exercise. Just 4 scoops of the Activ8Health Leucine-enriched EAA Blend will provide 3g of L-Leucine that maximises protein synthesis<\/li>\n<li><span style=\"color: #d35400;\"><strong>Exercise can be harmful<\/strong><\/span>\u00a0without providing the building blocks for muscle growth\u00a0as the exercised muscle needs additional resources to grow and repair. To get these resources like amino acids your body will &#8216;rob&#8217; Peter to pay Paul i.e. the body will raid tissues like tendons, ligaments, organs and bone through the\u00a0<strong>Triage Mechanism<\/strong>\u00a0proposed by Professor Bruce Ames<\/li>\n<\/ul>\n<p>[\/vc_column_text][vc_single_image image=&#8221;1615&#8243; img_size=&#8221;full&#8221; alignment=&#8221;center&#8221;][\/vc_column][\/vc_row][vc_row content_placement=&#8221;middle&#8221; css=&#8221;.vc_custom_1621604200923{border-top-width: 1px !important;border-right-width: 1px !important;border-bottom-width: 1px !important;border-left-width: 1px !important;border-left-color: #000000 !important;border-left-style: solid !important;border-right-color: #000000 !important;border-right-style: solid !important;border-top-color: #000000 !important;border-top-style: solid !important;border-bottom-color: #000000 !important;border-bottom-style: solid !important;border-radius: 1px !important;}&#8221;][vc_column width=&#8221;1\/2&#8243;][vc_single_image image=&#8221;1616&#8243; img_size=&#8221;full&#8221; alignment=&#8221;center&#8221;][\/vc_column][vc_column width=&#8221;1\/2&#8243; css=&#8221;.vc_custom_1621603644244{border-left-width: 1px !important;border-left-color: #000000 !important;border-left-style: solid !important;border-radius: 1px !important;}&#8221;][vc_column_text]<span style=\"color: #d35400;\"><strong>Perform each exercise with the following:\u00a0<\/strong><\/span><\/p>\n<ol>\n<li>If you can go for a walk with a weighted vest prior to resistance training this will\u00a0be a good aerobic warm-up with extra load<\/li>\n<li><img loading=\"lazy\" decoding=\"async\" class=\"alignright wp-image-1617\" src=\"https:\/\/www.a8h.com.au\/content\/wp-content\/uploads\/2021\/05\/Weighted-Vest-150x150.jpg\" alt=\"\" width=\"100\" height=\"129\" srcset=\"https:\/\/www.a8h.com.au\/content\/wp-content\/uploads\/2021\/05\/Weighted-Vest-233x300.jpg 233w, https:\/\/www.a8h.com.au\/content\/wp-content\/uploads\/2021\/05\/Weighted-Vest.jpg 393w\" sizes=\"auto, (max-width: 100px) 100vw, 100px\" \/>Keep the weighted vest on when performing the following home exercises to add more load\u00a0but keep the vest off if you are a total beginner.<\/li>\n<li>Warm up with 1 or 2 sets of 12 repetitions at a normal pace<\/li>\n<li><img loading=\"lazy\" decoding=\"async\" class=\"alignright wp-image-1618\" src=\"https:\/\/www.a8h.com.au\/content\/wp-content\/uploads\/2021\/05\/Super-Slow-Shoulders-150x150.jpg\" alt=\"\" width=\"200\" height=\"205\" srcset=\"https:\/\/www.a8h.com.au\/content\/wp-content\/uploads\/2021\/05\/Super-Slow-Shoulders-293x300.jpg 293w, https:\/\/www.a8h.com.au\/content\/wp-content\/uploads\/2021\/05\/Super-Slow-Shoulders.jpg 383w\" sizes=\"auto, (max-width: 200px) 100vw, 200px\" \/>Finish your routine with a\u00a0<span style=\"color: #d35400;\"><strong>SUPER-SLOW SET<\/strong><\/span> and try to do this to exhaustion i.e. where you just cannot finish another rep. This should be done with any gym or home exercise. To do a super-slow rep of say a chest dip, slowly move down\u00a0while slowly counting to 10 where at 10 you are at the lowest point of the dip and then slowly count to 10 on your way up where 10 in this circumstance you have finished the move at the hightest point. You can do this for all exercises. Super-slow moves will build more lactic acid and time-under-tension (TUT) and ensures your eccentric component is not neglected. This is a great way to take momentum out of the equation as momentum simply makes the exercise easier. By doing super-slow moves, you exhaust the weakest fibres rapidly and move to the upper intermediates and Type-IIX&#8217;s (the strongest fibres) if you do the exercises very slowly and reach exhaustion. Reaching the Type-IIX&#8217;s is more likely with the added load of the weighted vest.<\/li>\n<\/ol>\n<p>[\/vc_column_text][\/vc_column][\/vc_row][vc_row content_placement=&#8221;middle&#8221; css=&#8221;.vc_custom_1621604453658{margin-top: 50px !important;border-top-width: 1px !important;border-right-width: 1px !important;border-left-width: 1px !important;background-color: #99ffcc !important;border-left-color: #000000 !important;border-left-style: solid !important;border-right-color: #000000 !important;border-right-style: solid !important;border-top-color: #000000 !important;border-top-style: solid !important;border-radius: 1px !important;}&#8221;][vc_column width=&#8221;1\/2&#8243; css=&#8221;.vc_custom_1621608307127{border-right-width: 1px !important;border-right-color: #000000 !important;border-right-style: solid !important;border-radius: 1px !important;}&#8221;][vc_column_text]<strong>Big-3\u00a0Exercises for Home<\/strong><\/p>\n<p><strong>Workout 1 Big-3 Exercises\u00a0<\/strong><\/p>\n<ol>\n<li>Pull Down (Machine; Back Muscles) or Home Version<\/li>\n<li>Chest Press (Machine) or Home Version<\/li>\n<li>Leg Press (Machine; Leg Muscles, Quads) or Home Version<\/li>\n<\/ol>\n<p><strong>Workout 2\u00a0Big-3 Exercises (See the Big-5 Exercises)<\/strong><\/p>\n<ol>\n<li>Seated Row<\/li>\n<li>Overhead Press<\/li>\n<li>Standing Calf Raise<\/li>\n<\/ol>\n<p>[\/vc_column_text][\/vc_column][vc_column width=&#8221;1\/2&#8243;][vc_column_text]<\/p>\n<h3 style=\"text-align: center;\">Big-3 Home Version<\/h3>\n<p>[\/vc_column_text][\/vc_column][\/vc_row][vc_row content_placement=&#8221;middle&#8221; css=&#8221;.vc_custom_1621604592789{border-top-width: 1px !important;border-right-width: 1px !important;border-left-width: 1px !important;border-left-color: #000000 !important;border-left-style: solid !important;border-right-color: #000000 !important;border-right-style: solid !important;border-top-color: #000000 !important;border-top-style: solid !important;border-radius: 1px !important;}&#8221;][vc_column width=&#8221;1\/2&#8243;][vc_column_text]<\/p>\n<h3 style=\"text-align: center;\">Big-3 Exercise No 1<\/h3>\n<p style=\"text-align: center;\"><span style=\"color: #d35400;\"><strong>CHEST EXERCISES HOME VERSIONS<\/strong><\/span><\/p>\n<p>[\/vc_column_text][\/vc_column][vc_column width=&#8221;1\/2&#8243; css=&#8221;.vc_custom_1621608318897{border-left-width: 1px !important;border-left-color: #000000 !important;border-left-style: solid !important;border-radius: 1px !important;}&#8221;][vc_column_text]<\/p>\n<p style=\"text-align: center;\">Dumbbell Chest Flye<\/p>\n<p>[\/vc_column_text][vc_single_image image=&#8221;1620&#8243; img_size=&#8221;medium&#8221; alignment=&#8221;center&#8221;][vc_column_text]<\/p>\n<p style=\"text-align: center;\">Perfect Fitness Dip Equipment (Big-W, Online)<\/p>\n<p>[\/vc_column_text][vc_single_image image=&#8221;1619&#8243; img_size=&#8221;medium&#8221; alignment=&#8221;center&#8221;][\/vc_column][\/vc_row][vc_row content_placement=&#8221;middle&#8221; css=&#8221;.vc_custom_1621604592789{border-top-width: 1px !important;border-right-width: 1px !important;border-left-width: 1px !important;border-left-color: #000000 !important;border-left-style: solid !important;border-right-color: #000000 !important;border-right-style: solid !important;border-top-color: #000000 !important;border-top-style: solid !important;border-radius: 1px !important;}&#8221;][vc_column width=&#8221;1\/2&#8243;][vc_column_text]<\/p>\n<h3 style=\"text-align: center;\">Big-3 Exercise No 2<\/h3>\n<p style=\"text-align: center;\"><span style=\"color: #d35400;\"><strong>LEG PRESS + OVERHEAD PRESS HOME VERSION (COMBINED)<\/strong><\/span><\/p>\n<p>[\/vc_column_text][\/vc_column][vc_column width=&#8221;1\/2&#8243; css=&#8221;.vc_custom_1621608330179{border-left-width: 1px !important;border-left-color: #000000 !important;border-left-style: solid !important;border-radius: 1px !important;}&#8221;][vc_column_text]<\/p>\n<p style=\"text-align: center;\">This combines the Leg Press and Shoulder Press of the Big-5 in one compound move<\/p>\n<p style=\"text-align: center;\">Remembe to use a &#8216;Super-Slow&#8217; set to finish to exhaustion<\/p>\n<p>[\/vc_column_text][vc_single_image image=&#8221;1635&#8243; img_size=&#8221;medium&#8221; alignment=&#8221;center&#8221;][\/vc_column][\/vc_row][vc_row content_placement=&#8221;middle&#8221; css=&#8221;.vc_custom_1621608356500{border-top-width: 1px !important;border-right-width: 1px !important;border-bottom-width: 1px !important;border-left-width: 1px !important;border-left-color: #000000 !important;border-left-style: solid !important;border-right-color: #000000 !important;border-right-style: solid !important;border-top-color: #000000 !important;border-top-style: solid !important;border-bottom-color: #000000 !important;border-bottom-style: solid !important;border-radius: 1px !important;}&#8221;][vc_column width=&#8221;1\/2&#8243;][vc_column_text]<\/p>\n<h3 style=\"text-align: center;\">Big-3 Exercise No 3<\/h3>\n<p style=\"text-align: center;\"><span style=\"color: #d35400;\"><strong>PULLDOWN BIG-3 HOME VERSIONS<\/strong><\/span><\/p>\n<p>[\/vc_column_text][\/vc_column][vc_column width=&#8221;1\/2&#8243; css=&#8221;.vc_custom_1621608341710{border-left-width: 1px !important;border-left-color: #000000 !important;border-left-style: solid !important;border-radius: 1px !important;}&#8221;][vc_column_text]<strong>The Renegade Row\u00a0<\/strong><\/p>\n<p>1. Do a push-up first both hands down on the weight in the starting position<br \/>\n2. Then lift one weight<br \/>\n3. Do a push-up again then the other weight<br \/>\n4. Finish with a Super Slow move to exhaustion[\/vc_column_text][vc_single_image image=&#8221;1631&#8243; img_size=&#8221;medium&#8221; alignment=&#8221;center&#8221;][vc_column_text]<\/p>\n<p style=\"text-align: center;\">The Alternative Renegade Row<\/p>\n<p style=\"text-align: center;\">Use Kettlebells or Free-Weights<\/p>\n<p>[\/vc_column_text][vc_single_image image=&#8221;1632&#8243; img_size=&#8221;medium&#8221; alignment=&#8221;center&#8221;][\/vc_column][\/vc_row]<\/p>\n<\/div>","protected":false},"excerpt":{"rendered":"<p>[vc_row][vc_column][vc_single_image image=&#8221;1633&#8243; img_size=&#8221;full&#8221; alignment=&#8221;center&#8221;][vc_custom_heading text=&#8221;The Big-3 Exercises For Beginners&#8221; font_container=&#8221;tag:h2|text_align:left|color:%23d35400&#8243; use_theme_fonts=&#8221;yes&#8221;][\/vc_column][\/vc_row][vc_row content_placement=&#8221;middle&#8221; css=&#8221;.vc_custom_1621604122876{border-top-width: 1px !important;border-right-width: 1px !important;border-left-width: 1px !important;border-left-color: #000000 !important;border-left-style: solid !important;border-right-color: #000000 !important;border-right-style: solid !important;border-top-color: #000000 !important;border-top-style: solid !important;border-radius: 1px !important;}&#8221;][vc_column width=&#8221;1\/2&#8243;][vc_single_image image=&#8221;1614&#8243; img_size=&#8221;full&#8221; alignment=&#8221;center&#8221;][vc_column_text]L-Leucine Enriched\u00a0Essential Amino Acids (EAAs) Pharmaceutical Grade (Pure) Available through your Activ8Health Practitioner[\/vc_column_text][\/vc_column][vc_column width=&#8221;1\/2&#8243; css=&#8221;.vc_custom_1621603644244{border-left-width: 1px !important;border-left-color: #000000 !important;border-left-style: [&hellip;]<\/p>\n","protected":false},"featured_media":1633,"template":"","protocol_cat":[142,143],"class_list":["post-1580","protocols","type-protocols","status-publish","has-post-thumbnail","hentry","protocol_cat-special-access-exercise","protocol_cat-special-access-info"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.0 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>The Big-3 Exercises for Beginners Home Exercises Only | Activ8Health<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.a8h.com.au\/content\/protocols\/the-big-3-exercises-for-beginners-home-exercises-only\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"The Big-3 Exercises for Beginners Home Exercises Only | Activ8Health\" \/>\n<meta property=\"og:description\" content=\"[vc_row][vc_column][vc_single_image image=&#8221;1633&#8243; img_size=&#8221;full&#8221; alignment=&#8221;center&#8221;][vc_custom_heading text=&#8221;The Big-3 Exercises For Beginners&#8221; font_container=&#8221;tag:h2|text_align:left|color:%23d35400&#8243; use_theme_fonts=&#8221;yes&#8221;][\/vc_column][\/vc_row][vc_row content_placement=&#8221;middle&#8221; css=&#8221;.vc_custom_1621604122876{border-top-width: 1px !important;border-right-width: 1px !important;border-left-width: 1px !important;border-left-color: #000000 !important;border-left-style: solid !important;border-right-color: #000000 !important;border-right-style: solid !important;border-top-color: #000000 !important;border-top-style: solid !important;border-radius: 1px !important;}&#8221;][vc_column width=&#8221;1\/2&#8243;][vc_single_image image=&#8221;1614&#8243; img_size=&#8221;full&#8221; alignment=&#8221;center&#8221;][vc_column_text]L-Leucine Enriched\u00a0Essential Amino Acids 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