Body by Science: The Big Five Workouts, Principles, and Benefits

What are the big five workouts in body by science?

The "Big Five" workouts in the Body by Science methodology are a sequence of five compound, full-body exercises performed to muscular failure, designed to maximize muscle fiber recruitment and stimulate a systemic adaptive response with minimal time commitment.

Introduction to Body by Science

The Body by Science (BBS) training methodology, popularized by Dr. Doug McGuff and John Little in their book of the same name, advocates for a highly efficient, high-intensity strength training protocol. Diverging from traditional multi-set, multi-exercise routines, BBS emphasizes a single set of each exercise, performed to momentary muscular failure, using a slow and controlled tempo. The core premise is that the stimulus for muscle growth and adaptation is achieved through intense, brief, and infrequent sessions, typically once or twice a week, allowing ample time for recovery and supercompensation.

The Philosophy Behind the "Big Five"

The selection of the "Big Five" exercises is not arbitrary; it's rooted in the principles of biomechanics and physiological efficiency. These five movements are chosen because they are:

• Compound Movements: Each exercise engages multiple joints and a large number of muscle groups simultaneously. This maximizes the amount of muscle tissue stimulated per exercise.
• Full-Body Engagement: Collectively, the "Big Five" ensure comprehensive stimulation of all major muscle groups in the body, providing a complete strength training stimulus in a concise workout.
• Systemic Stress: By working large muscle groups to failure, these exercises elicit a significant systemic physiological response, including hormonal adaptations crucial for strength, muscle growth, and overall health.
• Safety and Efficiency (Often Machine-Based): While free weights can be used, BBS often recommends resistance machines for the "Big Five" due to their ability to provide consistent resistance throughout the range of motion, reduce the need for stabilizing muscles (allowing the target muscles to be worked harder), and enhance safety, especially when training to failure.

The "Big Five" Exercises Explained

Here are the core five exercises that form the foundation of a Body by Science workout:

1. Pulldown (or Lat Pulldown)

• Target Muscles: Primarily the latissimus dorsi (lats), biceps, and forearms.
• Movement: A vertical pulling motion where you pull a bar or handles down towards your upper chest, engaging the large muscles of the back.
• BBS Application: Performed slowly and deliberately, focusing on the contraction of the lats, ensuring a full stretch at the top and a controlled pull down, reaching momentary muscular failure.

2. Chest Press

• Target Muscles: Primarily the pectoralis major (chest), anterior deltoids (front shoulders), and triceps.
• Movement: A horizontal pushing motion, pressing weight away from the chest.
• BBS Application: Whether on a machine or with a barbell/dumbbells, the focus is on a slow, controlled press and return, maintaining tension on the chest muscles throughout the entire range of motion until fatigue sets in.

3. Row (or Seated Row)

• Target Muscles: Primarily the mid-back muscles (rhomboids, trapezius), lats, biceps, and forearms.
• Movement: A horizontal pulling motion, drawing weight towards the torso.
• BBS Application: Emphasis is placed on squeezing the shoulder blades together at the peak of the contraction and controlling the negative (return) phase, ensuring continuous tension and a deep burn in the back muscles.

4. Overhead Press (or Shoulder Press)

• Target Muscles: Primarily the deltoids (shoulders), triceps, and upper trapezius.
• Movement: A vertical pushing motion, pressing weight upwards from shoulder height.
• BBS Application: Executed with precision, pressing the weight overhead and slowly lowering it, engaging the shoulder muscles fully and controlling the movement to avoid momentum, pushing to complete fatigue.

5. Leg Press

• Target Muscles: Primarily the quadriceps, hamstrings, and glutes.
• Movement: A compound lower body push, pressing weight away with the legs while seated or reclined.
• BBS Application: Often preferred over squats in BBS due to its ability to isolate the leg muscles more effectively and reduce spinal loading when training to failure. The movement is slow and deep, ensuring full engagement of the large leg muscles through a complete range of motion until the legs can no longer push the weight.

Key Principles of Body by Science Execution

Regardless of the specific exercise, the "Big Five" are performed according to strict BBS protocols:

• Slow Movement: Each repetition is performed with a 10-second cadence (e.g., 2 seconds positive, 4 seconds negative, with pauses at the top and bottom). This eliminates momentum, maximizes muscle tension, and increases time under tension.
• Momentary Muscular Failure: The set continues until the muscle can no longer complete another repetition in good form, despite maximum effort. This is the point where the greatest adaptive stimulus occurs.
• Single Set: Only one set per exercise is performed. The intensity of the single set is considered sufficient to trigger adaptation.
• Infrequent Training: Due to the high intensity, full recovery is crucial. Workouts are typically performed once or twice per week, allowing the body ample time to recover and grow stronger.

Benefits of the Body by Science Approach

By focusing on these five exercises and adhering to the BBS principles, individuals can expect:

• Time Efficiency: A complete, highly effective workout can be done in 12-20 minutes.
• Maximized Stimulus: The intensity and full-body nature of the "Big Five" provide a potent stimulus for strength and muscle growth.
• Improved Safety: The slow tempo and controlled movements, especially on machines, reduce the risk of injury compared to ballistic or heavy free-weight training.
• Enhanced Recovery: Infrequent training sessions allow the body to fully recover and adapt, preventing overtraining.

Considerations and Who It's For

While highly effective, the "Big Five" approach requires:

• Mental Toughness: Training to momentary muscular failure is incredibly demanding.
• Proper Form: Strict adherence to slow, controlled movements is paramount to prevent injury and maximize effectiveness.
• Progressive Overload: While the number of sets doesn't increase, the goal is to gradually increase the resistance or the time under tension as strength improves.

The Body by Science "Big Five" approach is particularly well-suited for busy individuals, those seeking a highly efficient and safe strength training method, and those who prioritize health and longevity over pure aesthetic bodybuilding. As with any new exercise program, consulting with a qualified fitness professional or healthcare provider is recommended to ensure it aligns with your individual health status and goals.

Conclusion

The "Big Five" workouts in Body by Science represent a streamlined, scientifically grounded approach to strength training. By focusing on the Pulldown, Chest Press, Row, Overhead Press, and Leg Press, performed with meticulous slow-motion technique to muscular failure, individuals can achieve significant strength gains and physiological adaptations in minimal time, proving that more isn't always better when it comes to effective exercise.