SYNTHETEK INDUSTRIES
Syntherol, Syntheselen, B-12, Vasodilators, Fat Burners, Whey Isolate, Unique products
Sponsored by: Discount Supplements - For an extra 6% off Absolutely Everything - use code: SEPT6

Going head-to-head with Big-Al

Author
Stealth
New Member
  • Total Posts : 51
  • Reward points: 7268
  • Joined: 2002/05/10 11:49:24
  • Location: London United Kingdom
  • Status: offline
2004/01/14 14:47:33 (permalink)

Going head-to-head with Big-Al

My last post in this section wasn't exactly a great success. Got so much crap for it I had to take a 10 day break to gather up the courage to post again. [B)]
http://www.muscletalk.co.uk/topic.asp?TOPIC_ID=67195

I've had a closer look at the Big-Al routine at
http://www.muscletalk.co.uk/topic.asp?TOPIC_ID=21305
This is the best routine I have seen anywhere. It's simple, it's compound, and it works a treat. I'd do nothing else, ever, if it wasn't for the fact that I need a little variety to keep progressing. And, in fact, contrary to everyone's belief, my routine is entirely based on it.

I have made some small adjustments to my previous regime, and this the way it looks now. I've put Big-Al's exercises in italic. There is nothing I can do about the squats, there is no rack, so I'll count the smith squats as a Big-Al exercise. Same goes for military press, so I'm counting the seated shoulder presses too. I've also switched the exercise around a little. I play football on Saturday, so I can't do squats or dead-lift on Friday, and I try to keep squats and dead-lifts as far apart as possible.

Monday
Bench press 5x3
Smith machine squats 5x5
Stiff-legged deadlift 5x5
Calf raises 5x8
Tuesday
Barbell curls 5x6
Alt. dumbbell curls 2x12
Close-grip bench press 4x6 - Alternate with dips
French press 4x8
Thursday
Deadlift 4x5
Chin-ups 5 sets - Alternate with bent-over rows
Seated dumbell press 5x8 - Alternate with smith machine presses
Seated rear lateral raises 3x8 - Alternate with lateral raises
Friday
Bench press 5x8
Incline chest rack 5x8

Calves and delts I've added because... I have none. As for the Friday chest day... my chest goes nowhere with this. Changed from Big-Al's 15 reps to 8. That didn't work either. Added two dumbell chest exercises to my routine, the one you shredded... totally f**ked my triceps. So now the Friday chest workout is just so... short. And doesn't work for me.

So, what I need is a little variety. Any suggestions what to do? Please?
Big-Al, a routine to cycle with the one you posted would be fantastic.
OK, I'm putting my helmet on... posting this now.
#1

13 Replies Related Threads

    1 Rep Max Designer bodybuilding clothing - built to last. Try our popular Hoodie... The 'Utili-Hood' or our hard wearing Training Vests
    Cashman
    Pro-Member
    • Total Posts : 2360
    • Reward points: 6934
    • Joined: 2002/10/21 11:51:07
    • Location: Herts, United Kingdom
    • Status: offline
    RE: Going head-to-head with Big-Al 2004/01/14 16:04:36 (permalink)
    why are you benching twice a week?

    Personally if it's strength and mass why not make a simple 5x5 routine that's guaranteed to give you results?

    Monday (back/bi)
    Deadlift 5x5
    Chins 5x5
    Bent over dumbell rows 5x5
    Barbell curls 5x5

    Wed (Legs/Abs)
    Squats 5x5
    SLDL 5x5
    Claf raise 5x5
    Swiss ball crunches weighted 5x5

    Fri Chest/Tri
    Weighted Dips for chest 5x5
    Flat Dumbell Bench 5x5
    Military Press 5x5
    Close grip bench 5x5

    Why make it complicated?
    #2
    Stealth
    New Member
    • Total Posts : 51
    • Reward points: 7268
    • Joined: 2002/05/10 11:49:24
    • Location: London United Kingdom
    • Status: offline
    RE: Going head-to-head with Big-Al 2004/01/14 23:03:39 (permalink)
    Hi there Cashman. Thanks for your reply. Firstly, I bench twice because I find it very difficult to work the chest hard. Progress there does not come easy. So Big-Al suggested one heavy and one light bench press a weak. And that is why.
    As for your suggestion to keep it simple... I couldn't agree more. The original programme that Big-Al has posted is absolutely perfect for me. I'd love to stick to it, but I can't ignore all the people that insists that you have to change routines periodically to make progress. Simple as that. And my efforts to change aren't going that well.
    #3
    jack hammer
    Pro-Member
    • Total Posts : 3084
    • Reward points: 7422
    • Joined: 2001/09/17 17:09:49
    • Location: USA
    • Status: offline
    RE: Going head-to-head with Big-Al 2004/01/15 01:34:50 (permalink)
    quote:
    I bench twice because I find it very difficult to work the chest hard
    What do you mean when you say this?


    quote:
    Monday
    Bench press 5x3
    Smith machine squats 5x5
    Stiff-legged deadlift 5x5
    Calf raises 5x8



    Why Smith squats and not regular squats?

    I would personally change Tuesday's and Thursday's workouts. Why would you want to do close-grip presses a day after chest? Also, you should not do biceps on a Tuesday and then only have a day between before back. Just a few things to think about.
    #4
    Stealth
    New Member
    • Total Posts : 51
    • Reward points: 7268
    • Joined: 2002/05/10 11:49:24
    • Location: London United Kingdom
    • Status: offline
    RE: Going head-to-head with Big-Al 2004/01/15 12:55:47 (permalink)
    quote:
    Originally posted by jack hammer

    quote:
    I bench twice because I find it very difficult to work the chest hard
    What do you mean when you say this?

    I simply means that I can't get my chest tired. For lack of a better word, I can't get a pump. Triceps gladly give away, but I'm never left with a sore or even a stiff chest after a chest workout. It's frustrating. The poundage is going up steadily.. did 3 reps of 242lbs the other day, and that is good for me. But it still doesn't feel right.
    quote:
    Monday
    Bench press 5x3
    Smith machine squats 5x5
    Stiff-legged deadlift 5x5
    Calf raises 5x8


    Why Smith squats and not regular squats?

    There is no squat rack, that's why. I can't stand the smith squats, but not much i can do about it. Not quite sure why, but they kill my back. I'm working on some editing of the routine, and I might have to move the stiff-legged deadlift to another day because the back hurts too much.

    I would personally change Tuesday's and Thursday's workouts. Why would you want to do close-grip presses a day after chest? Also, you should not do biceps on a Tuesday and then only have a day between before back. Just a few things to think about.

    I don't want to do close-grip after chest. But because of some restrictions that is the only way I can work it out....
    Squats and deadlift can not be done on Friday because of Saturday football. I try to keep the squats and deads as far apart as possible or my back hurts too much. With heavy bench on Monday and the deads on Thursday, that leaves Friday for light bench.... hence close-grip on Tuesday. Hmm, maybe I'll move Monday to Sunday... I shall have look right now and see how I can I work your suggestions into the programme. Will post as as soon as it is finished.
    And many thanks for your effort Jack Hammer.


    #5
    Stealth
    New Member
    • Total Posts : 51
    • Reward points: 7268
    • Joined: 2002/05/10 11:49:24
    • Location: London United Kingdom
    • Status: offline
    RE: Going head-to-head with Big-Al 2004/01/15 13:38:39 (permalink)
    OK, here's an attempt at revision. I'v also tried to listen to Cashman and reduce the reps on chest exercises.
    Sunday
    Bench press 5x3
    Smith squats 5x6
    Stiff-legged deadlift 5x6
    Tuesday
    Deadlift 4x5
    Chin-ups 5 sets
    Seated dumbell press 4x12
    Seated rear lateral raises 3x8
    Wednesday
    Bench press 5x6
    Incline chest rack 5x6
    Calf raises 3x8
    Friday
    Barbell curls 5x6
    Close-grip bench press 5x6
    French press 2x8
    #6
    Skrewdriver
    Pro-Member
    • Total Posts : 7548
    • Reward points: 11388
    • Joined: 2003/12/23 10:13:32
    • Location: Surrey
    • Status: online
    RE: Going head-to-head with Big-Al 2004/01/15 14:47:52 (permalink)
    quote:
    Originally posted by Stealth


    As for your suggestion to keep it simple... I couldn't agree more. The original programme that Big-Al has posted is absolutely perfect for me. I'd love to stick to it, but I can't ignore all the people that insists that you have to change routines periodically to make progress. Simple as that.


    Peridically changing your routine, in my eyes, meant around every 12 weeks.

    Watch that poor back of yours, my back has started giving my grief just from thinking about Smith Machine Squats.

    Have you considered Hack Squats?

    Have you tried dumbell bench pressing?

    I cut and pasted your routine swapped it around here and there, but then deleted it as it started to resemble Frankie's 5x5 again! :->

    #7
    T-Bone123
    Pro-Member
    • Total Posts : 1206
    • Reward points: 8171
    • Joined: 2003/06/12 19:18:39
    • Location: Leeds United Kingdom
    • Status: offline
    RE: Going head-to-head with Big-Al 2004/01/15 15:30:27 (permalink)
    "simply means that I can't get my chest tired. For lack of a better word, I can't get a pump. Triceps gladly give away, but I'm never left with a sore or even a stiff chest after a chest workout. It's frustrating. The poundage is going up steadily.. did 3 reps of 242lbs the other day, and that is good for me. But it still doesn't feel right"

    If the poundage is increasing then dont worry about it. A "stiff" or "sore" chest doesnt mean anything in terms of how productive a workout is.

    The soreness/stiffness/pump factor is more of a mental perception of a good workout rather than reality.

    I could do one rep with a huge weight without a warm-up and get wicked soreness and stiffness does that mean its "right"? nope!

    Your doing something right mate if poundage is going up-keep it up!!!
    #8
    scruffy
    Moderator
    • Total Posts : 4917
    • Reward points: 12791
    • Joined: 2001/09/03 23:09:18
    • Location: United Kingdom
    • Status: offline
    RE: Going head-to-head with Big-Al 2004/01/15 17:15:27 (permalink)
    why not pre exchaust the chest with heavy flyes first if that is a problem.
    #9
    Stealth
    New Member
    • Total Posts : 51
    • Reward points: 7268
    • Joined: 2002/05/10 11:49:24
    • Location: London United Kingdom
    • Status: offline
    RE: Going head-to-head with Big-Al 2004/01/20 01:28:01 (permalink)
    T-bone 123, Scruffy, and Skrewdriver... thanks for your inputs, and sorry for the late response. I've been away for a few days.
    Skrewdriver, hack squat is another exercise I can't do in the gym. For quads, my gym is quite poorly equipped. Smith machine, leg extensions, and horizontal leg press is all they have to offer. For now I have changed the smith squats to once every two weeks, and will have to settle for leg extensions and horizontal presses the other week.
    After I have increased my poundages a bit I will look into joining the 'hardcore' gym in town.

    T-bone... you are right of course. I changed the chest workout last week. 5x6 bench and 5x6 incline chest rack, increased rest from 90 secs to 2 mins, and doubled the effort... made all the difference in the world. I'm starting to admit that 'less is better'.

    Scruffy, the last change worked well, so I'll leave it at that for now. If I reach another impass I will try the pre-exhaust.

    Cheers Guys!
    #10
    Skrewdriver
    Pro-Member
    • Total Posts : 7548
    • Reward points: 11388
    • Joined: 2003/12/23 10:13:32
    • Location: Surrey
    • Status: online
    RE: Going head-to-head with Big-Al 2004/01/20 10:28:22 (permalink)

    quote:
    Originally posted by Stealth

    Skrewdriver, hack squat is another exercise I can't do in the gym. For quads, my gym is quite poorly equipped. Smith machine, leg extensions, and horizontal leg press is all they have to offer. For now I have changed the smith squats to once every two weeks, and will have to settle for leg extensions and horizontal presses the other week.
    After I have increased my poundages a bit I will look into joining the 'hardcore' gym in town.



    Hi Stealth,

    you only need a barbell to do hack squats.. (not to be confused with hack machine squats?) - your gym hasn't got any barbells? Has your gym got dumbells.. - you could always do squats holding a couple of heavy dumbells, and after some leg presses (just until you join a more equipped gym). I think this would be more beneficial than the Smith Squats.

    #11
    PikeKing
    Pro-Member
    • Total Posts : 1985
    • Reward points: 4449
    • Joined: 2003/09/16 14:04:19
    • Location: United Kingdom
    • Status: offline
    RE: Going head-to-head with Big-Al 2004/01/20 11:06:28 (permalink)

    Dont't forget good old lunges, they never get the respect they deserve!
    #12
    Stealth
    New Member
    • Total Posts : 51
    • Reward points: 7268
    • Joined: 2002/05/10 11:49:24
    • Location: London United Kingdom
    • Status: offline
    RE: Going head-to-head with Big-Al 2004/01/20 13:36:40 (permalink)
    Correct Skrewdriver, I was thinking of the hack squat machine. I use the AST website to determine which exercises are worth doing, and they don't rate hack squat machine. As for your suggestion to use bar- or dumbells, I know it makes a lot of sense. I'd miss the 'push-to-your-face-turns-blue' feeling during squats though. And I do get that with the smith machine squats... together with the sore back. The more I listen to you guys, the more I realise I need to change gym. Pronto.
    PikeKing, I have never considered lunges before. I will seriously take it into consideration. Looks like a great exercise to have when cycling routines.
    #13
    Skrewdriver
    Pro-Member
    • Total Posts : 7548
    • Reward points: 11388
    • Joined: 2003/12/23 10:13:32
    • Location: Surrey
    • Status: online
    RE: Going head-to-head with Big-Al 2004/01/20 13:49:04 (permalink)
    Here's the Hack Squats I was talking about.




    The "push-to-your-face-turns-blue" feeling you're experiencing is due to the fact that quads and glutes are such a big muscle and are demanding an awful lot of oxygen. I'm pretty sure you should still get this providing your current gym has heavy enough barbells or dumbells.

    I would give hack squats, lunges and db squats a try - see you find them.

    #14
    Jump to:
    ©2017 All content is copyright of MuscleTalk.co.uk and its use elsewhere is prohibited. (posting guidelines | privacy | advertise | contact us | supported by)
    © 2017 APG vNext Commercial Version 5.5