The Big 4!

The “Big 4” refers to exercises that are foundational strength-building lifts: the Squat, Deadlift, Bench Press, and Overhead Press. These exercises are known for being powerful compound movements that work multiple muscle groups for overall strength, muscle mass, and functional strength. They should be the core exercises of any size and strength routine. In this article, I take a closer look at these exercises, provide a sample routine, and give you nutrition guidelines as well as supplement suggestions. If you’re good to go, let’s jump right in!

The Classic Big 4 Exercises

The Big 4 – #1-The Squat

Squats are a legendary exercise, in fact the squat is often called the “king of exercises”. Most lifters relied on squats at one point or another in their lifting journey to help them build amazing legs. Squats target the quads, hamstrings, glutes, calves, and hip flexors. They also hit much of your upper body. (1, 2)

The Big 4 – 3 2 – The Deadlift

Just like the squat, the deadlift is often called the ‘king of exercises”. The truth is, they are very similar. That’s because deadlifts work the lower body and many muscles of the upper body. In fact, they work more of the pulling muscles than squats. Regardless, both of these Big 4 exercises are essential. (3)

The Big 4 – #3 – The Bench Press

The bench press is often called the squats of the upper body. It works the pushing muscles: chest, shoulders, and triceps. In addition, the short head of the biceps is a stabilizer. 

Bench Press Controversy

You’ll always see lifters that do not advocate the bench press, but many of these individuals most likely used it in their initial training years. In fact, all of the Big 4 exercises have critics. However, when listening to the advice of seasoned lifting veterans, a good rule of thumb is to look less at what they do now and look more at what they did to build their foundation. (4)

The Big 4 – #4 – The Overhead Press

Also called the military press, this is a pushing exercise that hits all of the pushing muscles as well as the traps. The overhead press also involves the serratus anterior and the short head of the biceps. (5)

Why The Big 4 Are Important:

• They Are Compound Movements – That means they engage multiple joints and muscles simultaneously, making workouts more efficient and building overall size, power and strength. 
• Functional Strength – These exercises imitate real-life movements, improving your ability to deal with many daily activities. 
• Foundation – They build a solid base of muscle mass, strength, power, and bone health. This is the foundation of muscle you can build on in the years to come. 

The Big 4 Sample Routine

This is a 3-Day Legs/Pull/Push routine. You can rotate the muscle groups to different days as desired, but the exercises and order of these exercises should remain the same. Do not add exercises, if you feel you need to, you are not working hard enough. 

Day # 1 – Monday

Squats 

Warm up over 3 sets:

• Bar x 15 reps
• 20% RM x 10 reps
• 40% RM x 8 reps

3 sets x 5-8 reps

Seated Leg Curls

2 sets x 6-8 reps

Standing Calf Raises

2 sets x 10-12 reps

Seated Calf Raises

2 sets x 10-12 reps

Abs – Your choice

3 sets x 15 reps

Day #2 – Wednesday

Deadlifts

Warm up over 3 sets:

• Bar x 15 reps
• 20% RM x 10 reps
• 40% RM x 8 reps

3 sets x 5-8 reps

Barbell Rows

3 sets x 5-8 reps

Pull-ups/Chin-ups (or Lat Pulldowns)

2 sets x 5-8 reps using an overhand grip

2 sets x 5-8 reps using an underhand grip

Abs – Your choice

3 sets x 15 reps

Day # 3 – Friday

Bench Press

Warm up over 3 sets:

• Bar x 15 reps
• 20% RM x 10 reps
• 40% RM x 8 reps

3 sets x 5-8 reps

Overhead Press 

3 sets x 5-8 reps

Close Grip Bench Press 

2 sets x 5-8 reps

Abs – Your choice

3 sets x 15 reps

Performance Notes

When performing the Big 4 exercises, focus on proper form first and foremost. If you have any questions whatsoever about the form, of any of the Big 4, consult a personal trainer. Another option is to watch a how-to video, then film yourself performing the Big 4 exercises. That way, you can see and fix any potential form mistakes. 

In addition to form, make sure you are not rushing your reps. Make sure you do full, complete reps. I suggest the following rep tempo: 2 seconds concentric, 3 seconds eccentric, and a 3 second pause in the fully stretched position on the last rep. 

Once your form is down, implement the progressive overload principle which states that you should gradually increase the weight used over time to keep getting stronger. A good way to do this is to use the 2 x 2 rule – when you can do 2 reps over your rep goal on your last set for 2 workouts in a row, add 10% more weight.

Rest 60-120 seconds between sets. 

Variations

This is the kind of training I’ve sworn by for decades. Now, I’m an older guy with a few health problems. These problems compromise my ability to correctly perform these exercises. If you have a similar problem, you may have no choice but to use the following Big 4 substitutions.

If You Have Joint Problems, Substitute:

• Squats to parallel only instead of full, deep squats. Try using a Sumo stance. 
• Leg Presses for Squats. Try different foot positions, and try the Sumo stance mentioned above.
• Top Deadlifts for full Deadlifts. Use a Power rack and set the low pins just below knee height. 
• Chest Press Machine for Bench Press.
• Shoulder Press machine for Overhead Press. Look for a machine that offers more than one grip option.
• Dumbbells angled differently for Overhead Press. For example, try a hammer grip, or the Arnold press, or holding the bells at a slight angle. 

Nutritional Guidelines

To get the most out of the Big 4 exercises, nutrition is key. No doubt, bodybuilding nutrition begins with protein. I suggest at least 1 gram of protein per pound of bodyweight evenly spaced throughout the day (3 main meals and 2-3 protein shakes/bars). This approach to protein timing is convenient and logical. 

What about carbohydrates? You should focus on complex carbs, and keep your total daily intake to 1 to 2 grams per pound of bodyweight when training for more size. I also recommend eating around 50% of your day’s carbs (and all of your day’s simple carbs) in the hours before and after  your workouts. Of course, generally speaking, you should be eating a clean, low sugar diet, and keeping fat intake in check, focusing on healthy fats. Finally, if you see your waist size creeping up, cut carbs. Never, ever cut protein. 

Supplement Suggestions

There are several cornerstone supplements you should be using for optimal success using the Big 4 exercises. Here are the foundational supplements I suggest:

Protein Powder

Many people lead hectic lifestyles, which means that missing meals can be a problem. If you’re seriously training, missed meals is a serious problem that can derail your progress. Missed meals also means you are most likely missing your daily protein target. As you no doubt know, protein is critical to your muscle mass goals. 

One major advantage of using a protein powder is its convenience. All you need is a shaker cup, some water, and a scoop of protein powder. Adding a protein powder to your program ensures you’re meeting your daily protein requirements. Not to mention, it’s an answer to missing a meal.  

The powder I suggest is Hi-Tech Precision Protein. This powder provides 25 grams of whey protein per serving and is one of the few powders on the market that optimizes the impact of the EAA/BCAA leucine on protein synthesis.

Pre-Workout

There are quite a few types of pre-workouts. Some have stimulants, some don’t, while others have pump formulas, or targeted nootropic formulas. The bottom line is that pre-workouts provide specific benefits such as energy, focus, performance, pumps, and endurance. Some also increase your in-the-gym motivation. Finally, I should clarify that caffeine/stim-levels vary among Pre’s, and many of them offer flexible 1 or 2 scoop dosing. To the naysayers that think a cup of coffee is just as good, other than energy, coffee won’t do any of the things I just listed. 

The pre-workout I suggest is Gorilla Mind Gorilla Mode. This is a very complete pre-workout with exceptional dosing and a clear label. Gorilla Mode is the Pre that stunned the industry with unheard of dosing, especially Citrulline. It literally came out of nowhere and changed the direction of the industry. For the nonstim folks, I suggest Gorilla Mind Gorilla Mode Stim-Free. You get all the impressive ingredients with zero stims.  

 Creatine Monohydrate

If muscle mass is your goal, creatine monohydrate is one of the primary supplements you should be using. It’s been tested and proven effective time and time again. It helps increase your endurance, promotes cell volume, and stimulates muscle growth, among several other benefits. 

I should point out that Gorilla Mode contains a full 5 grams of creatine monohydrate per max serving. Still, you take it daily so you’ll need a product to use on your off-days. I suggest Allmax Nutrition Creatine Monohydrate. This is an excellent product that uses CreaSyn® patented creatine. 

Multivitamin

A great way to think of a multivitamin is as “health insurance”. It’s not flashy, but it does guarantee you’re getting all the nutrients your body needs to function optimally. A multi is an often overlooked supplement but let’s be real, the last thing you want is slow progress because of a lack of essential nutrients.

The multi I suggest is AllMax Nutrition Vitastack. This is a complete, well- balanced formula with 7 nutrient complexes per serving.

Optional: EAAs

This optional category is a little controversial because some critics don’t see the potential. But, an EAA formula is important if muscle mass is your goal. As you know, amino acids are a major component of protein. Some, called non-essential amino acids, are made by the body. Others, called essential amino acids (EAAs) cannot be made by the body. They must come from diet and supplements. There are nine EAAs, three of them are the BCAAs, which includes the ultra-anabolic leucine. These aminos, especially leucine, stimulate protein synthesis, a direct trigger for muscle growth. 

It’s true you can get these from your protein foods and shakes, but you can also get targeted results by using an EAA powder during your workouts. The product I suggest is NutraBio EAA Pure. NutraBio is the company that took full disclosure labeling to unheard of levels and ran with it. Thanks to this innovative company, many supplement manufacturers dropped their often underdosed prop blends and were forced to also use full disclosure labeling. 

Optional: Prohormones

This is a hardcore supplement category, and it is definitely an individual choice. That’s because they push the envelope in that they are the closest thing you can legally get to steroids. However, you can expect great results, if and only if you take the time to research prohormones and also follow an appropriate PCT program. 

I can’t stress enough the importance of not rushing into a cycle. Do your research, and if you decide you’re ready, I suggest Hi-Tech Halodrol. This is a powerful formula that promotes serious muscle mass. For a PCT, I suggest 5% Nutrition Post Gear.

Summary

The Big 4 are key compound exercises that when worked hard will allow you to build an impressive foundation of muscle and strength. Get your form down, apply the progressive overload principle, follow my nutrition tips and supplement suggestions, and you are on your way to success. All that’s left is to stop by illpumpyouup.com and stock up – then it’s time to hit the gym and work the Big 4 routine!

References:

1. https://exrx.net/WeightExercises/Quadriceps/BBSquat
2. https://blog.nasm.org/squat-stance-article-review#:~:text=According%20to%20Han%20et%20al,et%20al.%2C%202017
3. https://www.bulk.com/uk/the-core/deadlift-muscles-worked/#heading-6
4. https://exrx.net/WeightExercises/PectoralSternal/BBBenchPress
5. https://exrx.net/WeightExercises/DeltoidAnterior/BBMilitaryPress