Due to the high number of muscles involved, the big 5 can be used for a highly efficient, time-saving workout. Anyone who wants to have an athletic, strong body in the long run cannot avoid these five basic exercises.
What are basic exercises?
The term “multi-joint exercise” actually describes the exercises much better. They are exercises that involve at least two joints and multiple muscle groups. The five exercises of bench press, deadlift, squat, shoulder press and lat pulldown are commonly known as the big 5 of strength training. These five basic exercises have been around as long as strength training has. They became known to a wide audience in the mid-70s thanks to Arnold Schwarzenegger, who trained according to the big 5 scheme.
The more muscles are used during training, the higher the hormone release and the greater the body’s reaction to the workout. Your development is very much dependent on this hormone release. These exercises are not replaceable and have an unbeatable effect. If you have time and feel like it, you can always supplement your training with other exercises. But these are not crucial for your development. It is more important that you do the basic exercises throughout the year.
Covering all muscle groups
All large muscle groups are trained as the main or supplementary auxiliary muscles. The legs, the trunk muscles (straight and lateral abdominal muscles, lower back) and the arm muscles (biceps and triceps) are fully utilized. The lower back is very heavily used in the deadlift and the abdominal muscles have to stabilize so much in the deadlift, squat and shoulder press that isolated abdominal training is not mandatory. The biceps are also trained during the lat pull-down and must perform intensive holding work during the deadlift, the triceps are required during the bench press and the shoulder press.
Ideal for beginners
Especially as a beginner we recommend that you limit your training to these five basic exercises. Your start will be easier if you concentrate on these five exercises and develop a good body feeling. This will also have a positive effect on your motivation, as you will feel the effects of the short training very quickly.
The complex movement sequences train not only intermuscular but also intramuscular coordination. In other words, the harmonious interaction of muscle chains and the nerve-muscle interaction of individual muscles within a targeted movement sequence. The improved muscle coordination provides a better body feeling and reduces the risk of injury during sports as well as in everyday life.
Make progress efficiently
If you want to make progress in training (and who doesn’t), you need a workable training plan that is suitable for everyday use. The basic exercises are the right way to go. However, it should be noted that other important elements from training theory must be taken into account in order to achieve the desired training success. At this point, we recommend reading through the MIKE5 training concept again.