Training exclusively with the big 4

Phineas · 06-20-2009, 02:36 PM

I was just curious if anyone here has ever tried training for a period exclusively with the big 4? (i.e. deadlifts, squats, pullups, bench)

If so, how did you find this worked? I know that a lot of people train this way, and I wondered if it would be useful to try as I've been on a mass program for a while and am looking for a change from my usual 3-day splits. I thought this would be a great way to hit every muscle in the body, focusing purely on compound heavy lifts. Since this would be so much less volume than a conventional mass program, I figured this could yield more results.

Less is more, right?

Any thoughts?

**Gazhole** · 06-20-2009, 05:25 PM

I pretty much only train variations of those movements anyways. If you wanted to put them into a 3 day fullbody split or something, i would reccomend using the Texas method or some similar alternating periodization scheme so you aren't training with similar intensity/volume every day.

Squatting, Deadlifting, Benching, and Pullups every training day is going to be hard on your CNS.

The Texas Method is something i've used with success in the past, as have a few of the members here. I wrote a full write up in my blog (check sig link) but basically its:

Day 1 - 5x5 (6-7rm)
Day 2 - 2x8 (12-14rm)
Day 3 - 3x3 (4-5rm)

Give it a go. If you think you would enjoy this kind of training, so long as you make sure you don't overtrain and are eating a lot of calories i don't see why you won't get results.

gtbmed · 06-21-2009, 12:12 AM

Check out my journal in my sig. I do a variation of Starr's 5x5 program with these lifts, have made some good progress with it.

06-20-2009, 02:36 PM	#1
Phineas Registered User Join Date: Oct 2008 Location: British Columbia, Canada Posts: 107	Training exclusively with the big 4 I was just curious if anyone here has ever tried training for a period exclusively with the big 4? (i.e. deadlifts, squats, pullups, bench) If so, how did you find this worked? I know that a lot of people train this way, and I wondered if it would be useful to try as I've been on a mass program for a while and am looking for a change from my usual 3-day splits. I thought this would be a great way to hit every muscle in the body, focusing purely on compound heavy lifts. Since this would be so much less volume than a conventional mass program, I figured this could yield more results. Less is more, right? Any thoughts?

06-20-2009, 05:25 PM	#2
Gazhole iwillmakeyousmelltheglove Moderator Join Date: Oct 2004 Location: Wales, UK Posts: 7,953 Photos: 19	I pretty much only train variations of those movements anyways. If you wanted to put them into a 3 day fullbody split or something, i would reccomend using the Texas method or some similar alternating periodization scheme so you aren't training with similar intensity/volume every day. Squatting, Deadlifting, Benching, and Pullups every training day is going to be hard on your CNS. The Texas Method is something i've used with success in the past, as have a few of the members here. I wrote a full write up in my blog (check sig link) but basically its: Day 1 - 5x5 (6-7rm) Day 2 - 2x8 (12-14rm) Day 3 - 3x3 (4-5rm) Give it a go. If you think you would enjoy this kind of training, so long as you make sure you don't overtrain and are eating a lot of calories i don't see why you won't get results. http://sdatrainingprograms.blogspot.com - Updated 16/05/09 ***READ THIS FOR TRAINING INFO:*** http://www.ironmagazineforums.com/training/99879-articles-ironmagazineforums-members.html If you want to win the fight, say "I BELIEVE".

06-21-2009, 12:12 AM	#3
gtbmed Greg Join Date: Sep 2008 Location: Atlanta Posts: 364	Check out my journal in my sig. I do a variation of Starr's 5x5 program with these lifts, have made some good progress with it. gtbmed's strength journal

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