The big 5 lifts — deadlift, bench press, squat, shoulder press, and pull-up — are widely considered the best compound exercises because they are proven to maximise muscle growth, build strength, and improve functional fitness.
5 minutes of warm-up. 5 minutes of strength exercises. 5 minutes of balance training. 30 minutes of light to moderate aerobic activity.
A simple search online can bring up dozens of movements all claiming to be the best for different muscle groups. The good news is that you only need a few exercises to build your workouts. The five lifts we're talking about today are the deadlift, bench press, squat, bicep curl and bent over barbell row.
To truly maximize the potential of your 5-day workout split, consider incorporating some of Chris Bumstead's training techniques and principles.
The Big 5 in strength training traditionally include: Bench press,Squats, Pull-ups,Shoulder press and Deadlift.
Yes, the big 5 lifts are highly effective for building muscle, as they target multiple muscle groups and allow for heavy, progressive loading.
Another way to call the system would be OCEAN method. O stands for Openness (Inquisitive or Non-curious), C for Conscientiousness (Organized or Unstructured), E for Extroversion (Social or Reserved), A for Agreeableness (Egocentric or Agreeable) and N for Neuroticism (Calm or Limbic).
It's a 4 week cycle. Rep counts change every week. 5/3/1 means 1 set of 5, one set of 3, one set of 1. "+" Means it's an amrap set, as many as possible.
The most common workout splits are:
"Human evolution led to five basic movements, which encompass nearly all of our everyday motions." Meaning your workout needs just five exercises, one from each of these categories: push (pressing away from you), pull (tugging toward you), hip-hinge (bending from the middle), squat (flexing at the knee), and plank ( ...
#246 – Getting Started #3: Mastering the Big Four (Squat, Press, Bench, Deadlift) In Getting Started #2, Matt and Scott discussed the big picture of getting strong, which occurs by lifting progressively heavier weights over time.
The 5x5 method's simplicity can be a drawback for those with busy schedules. The extended rest periods between sets and the focus on compound exercises can make each workout session longer than desired. If you have limited time to dedicate to your fitness routine, the 5x5 method may not be the most efficient choice.
Kelly's weight loss appeared fast because she addressed underlying metabolic issues with medical support while keeping habits simple. Many celebrities rely on extreme diets; Kelly focused on consistency, walking, and protein, which created visible change without rebound.
The 5-5-5 postpartum rule prescribes 15 days of rest for moms following childbirth – five days in the bed, five days on the bed and five days around the bed. It encourages moms to take a break from housework and caring for older children, and simply spend time with the new baby.
The 3-2-1 method is a weekly workout split that includes 3 strength sessions, 2 Pilates sessions and 1 cardio session – with one day for rest or active recovery. It's designed to build strength, improve mobility and support cardio fitness without burning you out.
The classic bodybuilding workout split is when you focus on one muscle group per day, but you perform more than one exercise per body part, somewhere in the range of 4-6 exercises. There's also a lot of time given to single-joint isolation exercises.
The Arnold Split trains each muscle twice weekly, following chest/back, shoulders/arms, and legs, repeated over 6 days. This aligns with research suggesting protein synthesis peaks 24–36 hours post-workout, making twice-weekly training potentially more efficient.
Here's why I live by the 90–10 rule 👇 90% of the time I'm eating quality food, training 5–6 days a week, and staying active. To build a body and lifestyle that actually lasts.
The American Heart Association recommends 75-150 minutes of aerobic activity, as well as two strength-training sessions, per week. Assuming the strength training sessions last roughly 20 minutes each, that breaks down to about three hours of exercise a week.
5/3/1 isn't great for beginners as the progress is too slow, the programming is too complex, and they have no idea what their training maxes are in order to make percentages work.
Cons of the Big Five
Oversimplification: The Big Five model is a broad and general model that oversimplifies the complexities of human personality. It may not capture all the nuances of an individual's personality, and some people may feel that their unique traits are not accurately represented by the model.
The five broad personality traits described by the theory are extraversion (also often spelled extroversion), agreeableness, openness, conscientiousness, and neuroticism.