The Big 5 Workout Benefits
If you enjoy exercise this article might not be to your liking.
If, instead, you just want consistent, meaningful and repeatable results though – keep reading.
For the last 30 years I have been training clients in my facility in a strict, controlled fashion. I use what is called The ZeroForce Method. I have found that this method is the safest, most effective and by far the most efficient of any protocol in the universe. Yes, the damn universe.
Not Your Mom’s Pilates Instructor’s Routine
So, what is this miracle routine? None other than the Big 5 exercise plan.
Getting to the point, this means performing:
- Overhead Press
- Seated Row
- Lat Pulldown
- Chest Press
- Leg Press
The manner in which you perform the protocol is paramount to get the results I am professing to see. It has come from personally supervising over 60,000 workouts using this one system.
The environment is also critical, and so are the machines you use. However, even with your standard gym equipment and its distracting, annoying environment, this program should provide valuable and efficient results for you.
Why Does This Work?
The reason this brief and intense program is so effective is because you are accessing nearly every muscle group in your body in a single workout. When you realize that the true goal of exercise should be to create a stimulus for your body to act upon in order to produce a growth mechanism, then the Big 5 should be more believable to you.
By working your targeted muscles to momentary muscle failure (MMF) through a single set per exercise, you are devastating nearly all your musculature with the Big 5. Once this stimulation has occurred, the next most important step is recovery.
Recovery
More is not better in my world of health. Better is better.
Recovery from exercise is how and when you gain all the benefits of your workout. You only build muscle when you are recovering (sleeping mostly). You also only slow your progress in gaining muscle (which should be your only goal with exercise), by performing another workout too soon.
Ask yourself what are you trying to accomplish with your workouts? Your answer should be to improve your muscular gains since everything else you want is downhill from that point; cardiovascular improvements, fat loss, blood sugar control, etc.
So, the Big 5 will produce outsized gains for your musculature when you train with proper intensity and proper protocol plus you allow for full recovery and that sweet super-compensation before you think of exercising again. This is the only path that makes logical sense, yes?
Prove It To Yourself
So, if you don’t have access to a true ZeroForce Exercise facility like ours, or even a SuperSlow gym, then do the best you can with what you have. Your gym likely has versions of the Big 5 machines. Take the general guidelines for exercise I wrote here to heart; move the weight slowly, bring your musculature to temporary failure marking your Time Under Load (not reps, please) and chart your progress very carefully.
If you are not getting the progress you wish to see, the problems can be uncovered with logic and observation. Ask if you are truly training to MMF, are you eating the right amount of food, or are you recovering properly? I’ve watched 1,000s of clients make consistent gains for years by staying true to the protocol we espouse.
In 3-6 months, you’ll need to limit your exercise even further. You should drop to just 3 of the Big 5; namely Pulldown, Chest Press and Leg Press and watch your gains add up again. And don’t give me, “It’s boring.” Boredom is not an option when you are making real gains so efficiently.
Later, you can move to 1 workout every 10 days and see what happens.
Hint: Less is more.
Find Your Limits
No one gains more and more muscle forever. We all have genetic limitations and physical capabilities that cannot be overcome. However, the ability to meet those genetic limitations is a real possibility when training properly and honestly. Get yourself to your genetically limited best, then stay there – you will be way ahead of most everyone else.
Prove me wrong. Do this and see for yourself.
You can thank me later.
Want to try it out in San Francisco? Look us up here and let’s get you started with a true, evidence-based exercise program today.
