Workout routines are common, and all claim to be the best. This is wrong, because they can’t all be the best, and some are worthless.
So, I decided to endorse the workout I do myself. It’s called the Big 5 workout and is done once a week. Normally, it takes less than half an hour to complete and is best done in a gym.
The workout was created by Doug McGuff, M.D., and is available in book form here: Body by Science. This is the paperback edition, which I prefer because it is easier to take to the gym with you and quickly access marked pages.
The second is a question-and-answer book that complements the primary text, Body Bysciense Questions and Answers.
As an OMY, you need a simple, proven workout designed by professionals:
Because of this, I have decided to use Body By Science, and its Big Five workout as my standard recommendation. So, from now on, unless otherwise stated, this will be my reference point for resistance training.
The Big Five is simple, safe, and effective.
About the books – you need them. There is a wealth of information in them that I cannot provide on my platform, and certainly not in a single article. I must say, however, that these books have been published for long enough that you can probably find them used and save a few bucks. Either way, you need them because, In my newsletters, I’m going to assume that you have them and have read them.
I am not a professional trainer, but these book’s authors are, and one of them (McGuff) is an emergency room physician, so these men know what they’re doing.
Body By Science workout:
This book lays out Doug McGuff’s Big 5 workout routine. I am endorsing this workout for the following reasons:
- It is simple to do – just five exercises for a full-body workout.
- The book backs up the routine’s efficacy with science.
- It takes about half an hour or less to complete the workout.
- It is done once a week.
- Because the exercises are done very slowly, there is almost no possibility of injury.
These five exercises are the same workout I do myself once a week:
The Big 5 are as follows:
- Chest press.
- Overhead press.
- Lat pulldown.
- Rows.
- Leg Press.
These are easy to learn (Doug teaches you the Body By Science way), and you can knock these out in fifteen to twenty minutes when you have access to machines without waiting around. Again, this is once a week. So for those who say they don’t have time for exercise, here’s my answer:
Big 5.
Now, let me say this right now. These exercises are intense and done to complete muscle failure. You’re going very slow and trying to achieve failure within one to two minutes of each exercise.
The Big 5 helps you reach maximum fatigue in the right muscle fibers while greatly reducing your chance of injury.
The Big 5 is, In my opinion, the safest, most effective, and most time-efficient exercise program you can start.
Why you need a gym membership:
- If you join a gym, you are likelier to stick with your weekly workout.
- Modern gym equipment is easier to use and safer than weights.
- The atmosphere in a gym promotes workouts and fellowship.
- On non-workout days, you can use the gym for treadmill walking, stretching, and balance exercises.
- If you need a “counter or timer,” you can always find help in a gym.
You might not wind up looking like this guy, but you can give it a shot.
And yes, the Big 5 is for women too:
Here’s a lady doing a Lat Pulldown.
Bog 5 routines are exactly the same for men and women.
Here is Doug taking a man through a Big 5 workout. You can see that it’s a tough workout.
Here is a video of Doug himself giving an explanation justifying the Big 5.
Here’s an excellent lecture by Doug about exercise and longevity.
Summary:
You can see from these videos that this is a tough workout, and Doug gives you the reasons it works so well. His lecture on longevity and exercise is an hour long, but longevity is why you’re here, right? Please watch this one.
To get started, I suggest you get both books, read them, and get going. Don’t worry about the type of equipment in the videos; all modern gyms have sufficient equipment to do the Big 5. In the future, the Big 5 will be the standard exercise program I recommend.
Please do not try these exercises without first reading the Body By Science book and the question and answer book, which I have found helpful.
Final note: Please get an all-clear from a medical expert before starting this program – it is intense. Also, starting off, you might want to use a partner’s assistance until you get the “rhythm” down.
OMY1
Note: you can also visit Dr. McGuff’s training website here.
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