Who is involved intensively muscle building and weight training, can not get past the three basic exercises deadlift, squat and bench presses. These exercises are also known among weight training experts under "the big three" because they train as basic exercises all major muscle groups. However, if you only train the same exercises in your exercise program over and over again, it may be that stagnation and boredom in your body training will emerge. It is therefore important that you incorporate various variations of these exercises into your exercise program. This has the advantage that you do not have to do without the three basic exercises and at the same time you make sure that the boredom disappears in the training process. Furthermore, the different variations lead to new impulses in movement and musculature, so that your muscle can continue to be intensively promoted. Below we have listed different variations for each basic exercise that you should definitely include in your training schedule. I wish you success!


Before you start with the following three different deadlift variations, you should first plan how many sets you want to complete with what number of reps. Also, you should know in advance, with what weight you want to start at the beginning of the regular deadlift exercises. We generally recommend training for all three basic exercises with very heavy weight and few repetitions. Exercise A: Deficit Deadlifts Deficit deadlifts should only be done by advanced strength athletes who are already familiar with the traditional deadlift technique. Deficits Deadlifts are executed on a small elevation that should not be higher than about 5 cm. Ideal for this is a weight plate or a flat pedestal. We recommend about 10 to 20 percent lighter weight than the conventional deadlifts. The execution and movement of Deficit Deadlifts is identical to the technique of a conventional deadlift. Exercise B: Romanian deadlifts You practice Romanian deadlifts as well as the deficit deadlifts, but with about 10 to 20 percent lighter weight than the conventional deadlifts. Train Romanian deadlifts at least in 3 to 5 sets of 3 to 8 repetitions. Exercise C: Block Pulls Block pulls are identical to the deficit deadlifts, but run on an even higher pedestal. In this exercise, the elevation should be at least 10 cm, which is equivalent to about 3 to 4 weight plates. The elevation as a starting point requires a deeper movement, which means that the muscles are stressed more intensively.

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Similar to the deadlifts, after the regular squats, you can add the following two variations to your Squats program. Exercise A: Break Squats Brutal and effective, many strength athletes call the Break Squats. A pause Squat is performed the way it sounds: you crouch down and then take a little break when you reach the lowest position. Then you jump up again. We recommend doing this exercise with around 20 percent less weight than with traditional squats. The pause in the low position should be between one and three seconds. The break calls for a high stability in the trunk area and intensively presses the blood into the thighs. Exercise B: Pin Squats Pin squats are executed by a so-called pin. A pin is a holder on which the barbell bar can be placed. A pin squat shifts all muscle power to the lower back and thighs. They crouch down and push the body under the barbell bar. Now you push the weight up, go back into a crouch and put the weight back on the pin. In a Pin Squat only single repetitions are completed.

3·bench Press

Bench press is one of the most popular exercises for all strength athletes. Depending on how you perform the bench press, it has an impact on the development of your chest muscles. Below are three different variations of these exercises, which can bring a lot of variety in this movement. Exercise A: Floor Press Floor press is a bench press that is executed from the floor. That sounds easy, but it's actually more difficult than traditional bench press. Since no stabilizing pressure can be generated by the legs during the movement on the ground, the upper body is increasingly stressed by the lifting of the weights. Also, the weight plates must be as large as possible, so you can push the upper body directly under the barbell. Reduce the weight on the ground about 10 to 15 percent than the total weight in conventional bench press. You complete more sets with the same number of repetitions. Exercise B: Bench press with break Bank presses with pause are identical in terms of timing with the break squats or pin squats. In the case of bench presses with a break, the barbell remains on the chest after a predetermined time, before you start again with the pushing movement upwards. The sentence and repetition numbers should be identical to the conventional bench presses, but the weight of the dumbbell should be easier to choose. Exercise C: Bench press with a tight grip Tight-grip bench press improves conventional bench press because the tight grip requires greater stability in the movement. In this exercise, you grab the barbell about shoulder width and then push the weight just as in the conventional bench press up. Make sure you put your elbows on them and do not point them out too far. If you get any discomfort in the hip, you have to switch back to the traditional bench press.


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