The Big 4 by Mark-Anthony Bailey, CSCS

With all the various types of exercise routines out there, the "Big 4" can get lost in the crowd. This is unfortunate but sometimes understandable because of the vast options presented to the weight-trainer in any modern gym. Let's face it; you have been to a gym at one point in your life where you were simply amazed by the new machines that this gym offered. You were instantly drawn to perform set after set on each machine until you found the ones you liked. Machines are easier and safer than free weights, but that does not mean they are better. The "Big 4" are some of the toughest exercises you can do but they are difficult for a good reason. The combination of the bench press, squat, pull-up and deadlift uses every major muscle group in the body, which is why these movements should be the core of any exercise routine.

The bench press is by far the most popular exercise performed. Its simple, easy to master and very effective in developing the upper body especially the chest, anterior deltoids, and triceps. Many times people overtrain the chest with endless sets of the bench press, several times per week. This is not needed to reap the benefits of the bench press. A solid routine will incorporate 3-5 sets once or twice per week (depending on the exercise breakdown). Also, as with all exercises, it is especially important to use correct form when performing the bench press. Too many people are bouncing the bar off their chest or/and arching their back to the point where it looks like it will snap. Both of these techniques are really of no use to you. Bouncing the bar only allows you to use momentum, not muscle, to complete the repetition. Arching your back not only places undue stress on your spine but also it decreases the range of motion of the movement effectively making it easier. Always, remember as a general rule, don't make it easier, make it safer. Gaining muscle is hard work, if you don't like hard work you are in the wrong business.

The next exercise is the most difficult but the most beneficial. The Squat develops the quads, hamstrings, calves, glutes, lower back, shoulder girdle, and even the abdominals. When performed correctly, the squat is the number one exercise and is an essential part of good leg development. You may have heard or read that squats are dangerous and cause excess stress on the knees. Keep in mind that any exercise when performed incorrectly is dangerous. As far as stress on the ligaments or cartilage of the knee, as long as there is not a preexisting knee injury/condition and the squatters upper leg does not pass below parallel to the ground, the squat is a safe movement. If you are new to it, get someone who is trained and experienced to teach you how to squat correctly. Correct form, not heavy weight, is key to safe, strength gaining squats.

Being able to pull your own bodyweight is a fundamental test of upper body strength and endurance. This is why I have added the Pull-up to the "Big 3" making it the "Big 4". Although the bench press, squat and deadlift stimulate large amounts of muscle, I believe the addition of the pull-up fill the holes left by the "Big 3". The pull-up stimulates the upper back, shoulder girdle, latisimus dorsi, biceps, and forearms in a more dynamic movement than the deadlift where many of this muscle groups are limited to isometric contractions (little or no movement). Developing a strong upper back and shoulder girdle not only enhances the physical presence of a trained physique but is key to proper posture and shoulder stability.

Last but not least is the deadlift. This exercise is similar to the squat but the bar is in your hands. It is a good developer for your lower and upper back, traps, shoulder girdle, forearms, quads, glutes, and calves. Many exercises require the weight be lifted off the floor first and this is just what the deadlift is. Again, proper form is key to development and safety. Many professional football strength training programs are centered around the deadlift and other pulling movements.

OK, sounds good but any other reasons why I should do the Big 4?

Plenty. The combination of the Big 4 is a great formula for increasing strength and power. Powerlifters also center their training around these movements. Also, research has shown that post-workout GH (Growth Hormone) levels are higher after performing these three exercises. A higher GH level means greater muscle growth, especially during the critical post-workout period. The bench press, squat, deadlift, and pull-up also force smaller, stabilizing muscles to strengthen; adding to your overall physique and making you less injury prone. Remember, get big and be safe.