Training Routine with only the Big 5 Lifts

  • Posted by a hidden member.
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    Apr 10, 2014 7:12 PM GMT
    Hey guys,

    I am looking to change my current routine. My proposed routine that I would be thankful if you could critique includes the following big lifts and nothing else:

    3-day program

    - Squat
    - Deadlift
    - Overhead Press
    - Bench Press
    - Barbell Row

    With two variations:

    Day A: Squat + Deadlift + Barbell Row
    Day B: Squat + Bench Press + Deadlift

    So it will be: Week 1: A-B-A, Week 2: B-A-B, etc...

    My questions are:
    1- Are there any muscle groups that won't be trained with this routine? And thus do I need to add some isolation exercises?
    2- Will there be stress / overtraining of a certain muscle group?

    Thanks
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    Apr 11, 2014 6:46 AM GMT
    tnx mate, will look into what u told me about and see how much of them I can incorporate in my routine
  • training_guy

    Posts: 271

    Apr 11, 2014 8:10 AM GMT
    I have been following a similar programme incorporating the Big 5 and a few other exercises & doing more power lifting and am very happy with the results. My weight & strength has increased & I find these exercises more fun, trying to beat the last weeks weights etc
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    Apr 11, 2014 11:06 AM GMT
    training_guy saidI have been following a similar programme incorporating the Big 5 and a few other exercises & doing more power lifting and am very happy with the results. My weight & strength has increased & I find these exercises more fun, trying to beat the last weeks weights etc


    Oh, that's cool. But did you find your muscle mass increased faster while using this programme?
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    Apr 11, 2014 11:51 AM GMT
    Yup for sure big 5 and routines Arnold did
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    Apr 12, 2014 11:51 PM GMT
    I can't see that you will be hitting your calves, biceps or triceps enough. I do all the big 5 but I have other things like calf raises, barbell curls, dips etc.
  • UFJocknerd

    Posts: 392

    Apr 12, 2014 11:56 PM GMT
    leviticii saidHey guys,

    I am looking to change my current routine. My proposed routine that I would be thankful if you could critique includes the following big lifts and nothing else:



    That's the basis of a 5x5 (stronglifts, madcows, etc). It's a great routine.
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    Apr 13, 2014 8:05 AM GMT
    UFJocknerd said
    leviticii saidHey guys,

    I am looking to change my current routine. My proposed routine that I would be thankful if you could critique includes the following big lifts and nothing else:



    That's the basis of a 5x5 (stronglifts, madcows, etc). It's a great routine.


    This is where I got the idea from. Hope to see more gains with it icon_smile.gif
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    Apr 13, 2014 8:08 AM GMT
    Ohno saidI can't see that you will be hitting your calves, biceps or triceps enough. I do all the big 5 but I have other things like calf raises, barbell curls, dips etc.


    Well I think the barbell rows will target the bi/tri, but maybe I add some dips and curls and calf raises. Tnx mate