I have read and heard so many times that the big 3 (squat, bench and deadlift) are necessary if you want to get big and strong. After training for almost 30 years I have to agree and disagree!
I have always included some form of Squat, Bench and Deadlift in my training routines over the years, but, there importance varied depending on my goals.
When I dabble with powerlifting, I have to use the traditional back squat, barbell bench and deadlift. Not all these lifts are ideal for my leverages but I can use them intermittently (every second week or less) with some success. However, human nature as it is- we don’t always do what’s best for us and what the heck I really do enjoy a challenge like the one powerlifting provides!
For bodybuilding, the traditional big 3 are not necessary for me to look my best at all. I have found the reverse deadlift (barbell behind you) a far safer and effective way to target my quads than squats. For chest, dumbbell bench variations have always been superior and Romanian deadlifts are without question a better posterior chain exercise for me. I have also found that a lot of people I have worked with can actually progress and overload their muscles better with other exercises.
Juxtapose that with the fact I have also seen numerous people successfully use the big 3 for maximum strength and muscle gains. (Usually they are ideally built for these exercises, but not always).
So, what I am trying to say is this;
Train specifically for your goals.
The BB Squat, BB Bench and Deadlift are not magical exercises that work for everyone.
You are not a wimp for leaving them out of your workouts.
Choose exercises that feel right for you and allow you to progressively overload safely over time.
That my friends is the secret to success and longevity when training for strength and muscle!