The big five: index fund of exercises
11 Jul 2021Body by Science by Doug McGuff and John Little talks about the science and craft of building muscles, including the importance of muscle building, effective exercise techniques, and the impact of muscle mass on metabolism.
The book introduces five sets of compound exercises that cover the majority of functional muscles. They are known as “The Big Five: Index Fund of Exercise”. There are two variations: one with machines and one with free weights (barbell and plates).
I perform the “Big Five” one to two times a week with free weights. The entire setup costs around 30k INR (400$).
With Machines
1. Seated Row
Start and finish position:
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2. Chest Press
Start and finish position:
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3. Pull Down
Start and finish position:
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4. Overhead Press
Start and finish position:
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5. Leg Press
Start and finish position:
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Free Weights
1. Bent-Over Barbell Row
Start and finish position:
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2. Standing Overhead Press
Start and finish position:
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3. Deadlift
Start and finish position:
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4. Bench Press
Start and finish position:
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5. Squat
Start and finish position:
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