Start Strong: How to Improve Your Big 3 Lifts by 25% with Davis Diley

At some point — a New Year's reset, a mid-summer spark — the urge to build real strength emerges. If that's you right now, you're in good company. We called up Davis Diley — former professional heavyweight strongman, all-natural bodybuilder, and one of the most respected minds in the strength world — to get into the weeds on how to get stronger in the big three lifts.

With an 800-pound deadlift on his resume, Diley knows what it takes to build power where it counts. Here's his step-by-step guide to improving your bench press, squat, and deadlift.

How to Structure Training and Routine for Max Strength

Here are Diley's most actionable steps for boosting your big three lifts by up to 25%. "There are no guarantees, but this will give you the best shot at increasing your numbers as quickly as possible," says Diley.

That said, he warns seasoned lifters to keep their expectations realistic. "If you're already incredibly strong, I'm sorry, you're not going to increase by 25%. But if you're looking to make progress as fast as possible, this [routine] will give you the best chance."

Step 1: Update Your Training Routine

First things first, if you want to get stronger at the big three, you have to train the big three. 

Daily undulating periodization is Diley's go-to method when he's looking to increase his bench, deadlift, and squat. This training method varies the volume and intensity from one workout to the next, helping to build strength and muscle while limiting plateaus.

Diley lays out the cadence for your training in a 4-week cycle that can be completed three times in a row for 12 weeks in total:

• Week 1/2/3: Day 1: Sets of 5 at 72-80% 1RM
• Week 1/2/3: Day 2: Sets of 3 at 75-80% 1RM
• Week 1/2/3: Day 3: Sets of 1 at 85%+ 1RM
• Deload Week 4: Day 1/2: Sets of 1 at 65% 1RM

Use progressive overload, adding weight to your lifts whenever you can. "There will be a day where you surprise yourself with how strong you are," says Diley, mentioning this tends to be in the middle of the 2nd or 3rd week. "[This is when] you would go for a new max." 

Diley also notes that after your deload week, you'll come back feeling weaker. "It's on the 3rd or 4th session [after your deload week] that you'll feel really good again." This is when you can start to pay more attention to how strong you're feeling, because your body will be closing in on when you're ready to tackle a max lift.

Read More: How To Safely Fail a Heavy Squat

Step 2: Fuel Your Lifts

Protein is all the rage these days, but Diley thinks it's not what lifters should really be focused on. "You don't need to be shoveling in the protein," he says. "1 to 1.2 grams per pound of lean body mass is all you need." 

Instead, carbohydrates should get some of your attention. "Make sure you're getting enough carbs in your diet, says Diley. When you're hitting the gym and lifting heavy, you need fuel to help get the job done. Then, after your efforts, you want more carbs to replenish glycogen stores.

Purist® high-protein bars have 20 grams of protein, 22 grams of carbs, 16 grams of fat, and 9 grams of fiber for well balanced macros to suport your training.

Step 3: Sleep, Stress, and Hormones

Sleep is essential for recovery. Studies have shown that during deep sleep the body releases growth hormone, which supports muscle repair, tissue generation, and protein synthesis — the process of building new proteins from amino acids. Research shows that sleep also restores the nervous system, which reduces fatique and helps athletes maintain power and precision in their lifts.

Diley recommends at least 7 hours for maximum recovery. While studies point to athletes tending to sleep less on avergae in comparison to non-athletes, additional research has shown that quality sleep, between 7 and 9 hours a night, can support athletic performance, general and mental health, and cognition. 

Similarly, managing stress is essential. "Stress will kill this entire process," Diley notes, emphasizing that it can disrupt recovery, hormones, and overall performance. He also recommends getting your hormone levels checked to understand how your body is functioning. "Get a blood test to see what's going on. Low T? If it is, you need to figure out what's making it low." From there, work with your doctor to develop an appropriate plan.

Read More: The 7 Best Recovery Tools

Step 4: Lock In

Have you ever noticed a pro basketball player dribble three times, spin the ball, then shoot — every single time they step to the free-throw line? That's sports psychology in action. These rituals reduce distractions, create consistency, and cut out indecision. They pull athletes into that heightened state of focus often described as locking in, tunnel vision, or being in the zone. 

Strength training is no different. "You have to get good at locking in — a state of intense focus where the only thing that exists in that moment is the lift," says Diley, closing his eyes as if slipping into that mindset. But how, Diley? How do you get there?

It's all about building a consistent ritual. "Develop a routine before every working set. Put your phone down, strap up the same way, chalk up in the same order... then walk up to the bar and set yourself exactly the same way, every time." 

Diley's Bench, Squat, and Deadlift Tips and Common Mistakes

Just like grilling a steak or parallel parking, the big three lifts are skills that require practice to see improvement. "If you wanted to get better at throwing a football, you wouldn't go out and kick a soccer ball or dribble a basketball," says Diley. So, if you want to improve your bench, squat, and deadlift? Practice the bench, squat, and deadlift.

Throughout your practice, here are some tips to utilize and common mistakes to avoid:

Bench Press Common Mistakes and Tips

According to Diley, the biggest issue he sees is lifters letting their form unravel under heavy loads. "Oftentimes their skill doesn't match their strength, [and that causes] the bar to drift out of its path," he explains. When the bar wanders — toward your face, feet, or off to one side — you lose power, stability, and control. A consistent bar path, tight lats, and a strong setup protect your shoulders and keep the lift efficient. Don't just muscle the weight up, master how to guide it.

Deadlift Common Mistakes and Tips

"The deadlift is the simplest of the three moves," says Diley, "but the biggest mistake is not setting up properly and setting the hips too low." A low-hip start turns the deadlift into a squat, forcing your knees forward and making the bar fight around your legs. Instead, remember that the deadlift is a hinge: hips high enough to let your shins stay vertical, shoulders slightly ahead of the bar, and the bar positionied over the middle of your foot. When you setup is right, the lift becomes shorter, stronger, and safer. 

Squat Common Mistakes and Tips

Diley recommends choosing a squat variation that allows you to move as much weight as possible. "Lots of people do high-bar squats, [primarily] squatting with their quads. [But] if you want to move as much weight as possible, get the hips involved with a low-bar squat." Shifting the bar down your back creates a more stable shelf and a more powerful posterior-chain drive.

He also emphasizes maintaining good posture throughout the lift. "Keep your hips under you and drive through the movement," Diley says. "Don't let your hips shoot up first out of the hole." Early hip rise dumps the load onto your lower back and kills power. Staying tight, properly bracing, and rising with your chest and hips together keeps the squat strong and controlled.

Lifting Mistakes that Kill Strength Gains

Diley explains that if you want to get stong in your big three lifts, it's important to train with low reps and heavy weight. "Not sets of 10 or 20," says Diley, "It's gonna be 5 reps and below."

And while you shouldn't follow Diley's training routine (featuring daily undulating periodization) every single day, "you should do it as often as you can — two to three times a week," he says.

REP Equipment List

The training is locked, you're feeling fired up and ready to go. To help you on your path to greatness, here's the REP powerlifting equipment to help you build an at-home powerlfiting space and improve your big three lifts:

• Double Black Diamond™ Power Bar
• Equalizer™ Iron Plates
• FB-5000 Competition Flat Bench
• PR-5000 Power Rack
• REP® USA Premium Leather Lifting Belt
• Spring Clips
• Interlocking Floor Tiles

Takeaway

Davis DIley is a beast, and with his tips, tricks, and training routine, you can build strength in your bench, squat, and deadlift. His philosophy is simple: master the fundamentals, move heavy weight with intention, rinse, and repeat. Keep your reps low, your technique dialed-in, and your training frequency steady. The path is laid out, all that's left is to put in the work.

Rosie Borchert is a NASM-CPT, former Nike Volleyball coach, and writer whose work has appeared on BarBend, Tonal, ABC, Netflix, and Amazon Studios. If anyone would like to hire her to play beach volleyball, snowboard, binge watch TV, or go climbing, please get in touch.

This article was reviewed by Ashley Boyer, ACE-CPT, for accuracy.