MIKE5

Motivating BIG 5 Workout

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. In this section you will learn why it is advisable to spread the five exercises over five days of the week and plan only one exercise per day.

The English term “multi-joint exercise” actually describes the exercises even better. Basic exercises are therefore exercises that involve at least two joints and several muscle groups.

The five basic exercises bench press, deadlift, squats, shoulder press and pull-up are generally known as the BIG 5 of strength training. Due to the adjustability of the resistance, the lat pull-down is often used instead of the pull-up.

These five basic exercises have been known since strength training has existed. They became known to a broad public in the mid 70’s thanks to Arnold Schwarzenegger, who trained according to the BIG 5 scheme at that time.

The more muscles are used during training, the higher the hormone release and the greater the body’s response to the training. Your development is very much dependent on this hormone release. Therefore a clear YES -> these exercises cannot be replaced and have an unbeatable effect.

If you have the time and desire, you can always supplement your training with additional exercises. But these are not decisive for your development.It is more important that you do the basic exercises throughout the year. The motivation is definitely higher if you keep the workout short and efficient.

Yes, all large muscle areas are trained as 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 utilised. The lower back is put under a lot of strain during dead-lifting and the abdominal muscles have to stabilise to such an extent during dead-lifting, knee bending and shoulder press that isolated abdominal training is not absolutely necessary. The biceps are trained during the pull-ups and have to do intensive holding work during the dead lifts. The triceps are required during bench press and shoulder press.

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 muscles and muscle chains. The improved muscle coordination provides a better body feeling and reduces the risk of injury during sports as well as in everyday life.

Yes, exactly. Only one basic exercise per day is planned. This ensures a high intensity per training. At the same time the principle of supercompensation is taken into account. See the links to this below.

Conclusion

For most people, it is advisable to limit strength training to the five basic exercises, because this allows the training to be kept very efficient. With the appropriate hormone release, the changes are quickly felt throughout the body with minimal time expenditure. This in turn has a positive influence on motivation and thus the regular continuation of the training.