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Routine question?

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Sh1nobi
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2004/02/29 12:27:30 (permalink)
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Routine question?

Ok im starting to bulk some again after several months of gym break.
This time ive chosen big Al's mass routine but i got a question about it

Why's there a chest 2 times a week? Basically what id like to know is can i delete the monday and do split the remeaning days as Bench, Squat, Deadlift - monday, wendsday, friday.
So could i just do 1 exercise do chest per week 5x3(4-5) bench, sounds good to me but im no expert and i could use some info on the subject. Isnt muscle growing the best when u hit it hard and from one angel?

My main goal is to put some mass on. Im currently 74 kg 184 cm.

Monday
Light flat speed bench 5x15
Incline bench 3x8

Tuesday
Deadlift 2x5 light 3x5 heavy
Chins wide grip 5x5
Bent over rows 5x8
Alternate order of chins and rows each week.

Wednesday
rest

Thursday
Flat bench heavy 5x3 (in power rack from bottom of movement, set pins so bar just brushes the chest, press from there)
Military press 5x5 (standing in power rack from bottom of movement, set pins about level with bottom of collar bone)
Close grip bench 5x5 (easiest on smith machine)
Skullcrushers 5x8

Friday
Standing straight bar curls 5x5
Squat 1x5 at 50 kg below the max weight you can complete for 5 reps
then 1x5 at 20 kg below 5 rep max
then 1x5 keep adding 5 kg until you can't complete 5 reps - as many sets as it takes.
Stiff leg deadlifts 5x5 should finish you off nicely.

Saturday rest
and Sunday rest.
#1

5 Replies Related Threads

    Robert
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    RE: Routine question? 2004/02/29 15:58:44 (permalink)
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    i would leave out monday, and leave out the curls on friday totally, put them in tuesday if you really want them.

    also, i don't like the progression for the squat, i would go with:
    1x5@60%5RM
    1x5@70%5RM
    2-3x5@80-90%5RM

    also, you may find you don't need SLDL's and make the squats, front squats.
    rob
    #2
    Sh1nobi
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    RE: Routine question? 2004/02/29 18:02:46 (permalink)
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    Thanx for the squat advice.
    And with the SLDL's did u mean that i replace them with front squats?
    #3
    Robert
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    RE: Routine question? 2004/03/01 09:28:36 (permalink)
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    no, leave out SLDL alltogether,a nd replace back squats with front squats.
    rob
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    zeroice
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    RE: Routine question? 2004/03/01 10:46:23 (permalink)
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    Robert,

    Could you explain the terminology here, if you would be so kin as i am new to allot of these terms.
    =============================
    ?????
    also, i don't like the progression for the squat, i would go with:
    1x5@60%5RM
    1x5@70%5RM
    2-3x5@80-90%5RM
    =====================================
    many thnaks cade
    #5
    Robert
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    RE: Routine question? 2004/03/01 12:39:12 (permalink)
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    what i mean is, i don't like the way the original plan prepared your body for the work sets, the "warmup" sets, are all wrong imo.
    so, if you use 100kg as an example of your 5RM, the sets would pan out thus:

    1x5@60kg
    1x5@70kg, [these are your warmups]
    then your work sets are
    3x5@80-95kg+[pick your own weight that you feel comfotable with, preferably towards the higher end of the scale]

    that way your body, muscles and more importantly, your nervous system has been "awakened" suitably so as to achive maximal output. there is no sense in useing 8 reps to warmup, if your work sets are only 5 reps. there is also no sense in starting too low, as your body will not only be fatiuged by the time you get nearer your working weight, but will not anticipate the load that could be used, hence, making it seem harder.

    hope that makes sense to you, when it was explined to me, the wording was much better, i am not renound for conveying my thoughts/opinoins/explanations well in posts

    rob
    #6
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