Since squats, deadlifts and bench presses exercise major muscle groups, you can use heavier weights and achieve faster overall muscle development -- especially if you include sufficient protein in your diet. If you are a novice bodybuilder, do not attempt an ambitious weightlifting program using these exercises for at least a few weeks, because you may injure yourself.
Proper Weight
Proper weight is a crucial component of a bodybuilding program. If your weight is too low, you will not challenge your muscles enough to grow. If it is too high, you will not be able to complete an optimal number of repetitions and may injure yourself. Choose a weight that you can lift five to 12 times without stopping, advises the National Strength and Conditioning Association. Lift until you can barely complete the last repetition. Lift slowly and smoothly, and lower the weight in the same manner, pausing briefly just before you lower the weight.
Basic Program
The National Strength and Conditioning Association recommends concentrating on eight to 10 exercises per workout if you are not an experienced bodybuilder. If you want to concentrate on squats, deadlifts and bench presses, include some lighter exercises such as dumbbell curls or lunges to warm up. Add variations of these exercises -- the incline bench press, for example, or the front squat, so that your workout will not grow tedious. Perform only two workouts per week until your body adjusts to the stress -- squats put great stress on your joints, and deadlifts can strain your back. Always work with a spotter when performing bench presses with free weights.
Circuit Training
Circuit training is a bodybuilding program for advanced lifters. Do not attempt circuit training until you have seen solid progress over a period of months using a more basic workout program. Circuit trainers work out four to six days a week using more sets and fewer exercises per workout than basic bodybuilders. Instead of completing eight to 10 exercises per workout, aim to complete eight to 10 exercises per week by increasing your number of sets per exercise to as many as five. Concentrate on two or three exercises per workout, and avoid working out the same body part two days in a row. On Monday, for example, you might use the bench press, the incline bench press and the pec fly. On Tuesay, you might use the squat, the front squat and the dumbell lunge.
Benefits
Bodybuilding increases your metabolism as your muscles grow, causing you to burn more calories to supply energy to your new muscles, according to MayoClinic.com. This will allow you to burn excess fat even as your muscles grow, reducing your body fat percentage. Bodybuilding also increases bone density and can hone your mental concentration skills.
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