Trying Big A's routine Few Q's ???

[TRYN2]

I just started the routine outlined by Big A. I did the first day on Tuesday and everything went smooth. Though it was the first workout I did go a little fast because I was going a little light gettin used to the new schedule. Well I went through it in 35 mins....But I think this may be ok because I pass some warm ups since I was already there...
Stats:
26yrs old
217
20% bf
Lifting 4 years
Goals: I'd like to get Bf down but Im reading on that now, just not sure if I should do that first or keep getting bigger then do it.....

Got a question :

1. The rear delt machine we have sucks could I sub in bent over rear lateral raises or is there something else ?

- Now everything else looks good, I am trying to get my bench up, it seems to be my weak point. I am not the strongest by any means.
I (workoutwith)
dead 375
squat 365
bench 195
Is there anything I can do to maybe help my bench out within this routine ? Also do you have your elbows at a 90 degree angle to your body or a 45....I have read a 45 like for powerlifting gives greater lifts...?? Thanks bros..


Mon - Chest, Shoulders, Triceps
* Incline press - warm-up sets, 1 work set
* Flat flyes - 1 work set
* Millitary press - 1 warm-up, 1 work set
* Lateral flyes - 1 work set
* Rear delt machine - 1 work set
* Tricep pushdowns - 1 warm-up, 1 work set
* Lying tricep extensions - 1 work-set

Wed - Quads, Hams, Calves
* Squats - warm-ups, 1 work set
* Leg press - work set
* Leg extension - work set
* Leg curl - warm-up, work set
* Stiff leg deadlift - work set
* Standing calf raise - work set

Fri - Abs, Back, Bis
* Rope crunches - warm up, work set
* Lat pull down - warm-ups, work set
* Deadlift - warm-up, work set
* Bent-over rows - work set
* Shrugs - work set
* Standing BB curls - warm up, work set
* Concentration curl - work set

 

[xcelbeyond]

- Now everything else looks good, I am trying to get my bench up, it seems to be my weak point. I am not the strongest by any means.
I (workoutwith)
dead 375
squat 365
bench 195
Is there anything I can do to maybe help my bench out within this routine ? Also do you have your elbows at a 90 degree angle to your body or a 45....I have read a 45 like for powerlifting gives greater lifts...??

I'll address this question. I've been a REAL STUDENT of the bench as I believe it is the BEST coumpond movement for chest/upper body.

I nearly tore off my right infraspatus doing bench, so my information revolves around NOT HURTING your shoulders.

Here's how "I" bench. The things you'll want to practice are arm/elbow positioning and the direction of movement.

Grip the bar about shoulder width - maybe a tad wider
Keep elbows in towards the body - here the reasoning, besides being taught this techique by a 4-weight class state bench champion. Think of a boxer - is the punch stronger doing a roundhouse (elbows out) or an uppercut (elbows in). Just standing or sitting - try mocking a bench press movement with elbows-in-towards body and elbows out. Notice that doing elbows-in, you end up going very "low" on your chest. With elbows-out you'll notice 2 things: YOU CAN FEELL THE MOVEMENT MUCH MORE IN YOUR SHOULDERS, esp if you trying to come down around the nipple area.
I also have a sharp arch in my back and focus on squeezing the lats on the down ward motion
I lower the weight down to a natural point, as described above - which is low on the chest. Myself, I actually have a towel folded up, placed on my chest. Not to protect it or TO BOUNCE THE WEIGHT off it - but as a "guide" so when it hits the towel, I start the upward press. Lowering this way does not take stress off the "primary" muscles and put too much emphasis on "SHOULDERS." Remember, I'm not worried about what others think of my technique or doing a "legal" powerlifting movement. I do it so I can use the most weight (under strict control - I bench very slowly) and "work" the primary muscles and NOT the shoulders.

 

[TRYN2]

Thanks for answering the way you did, I was sure someone was going to chime in with the "follow it to the t and you will grow".....Ill give it a shot.
- I do feel it alot in my shoulders and my front deltoids are growing very well. But I want my chest to gro more as well..Thanks

 

[Mr Pickles]

great post old man

 

[tattoojr]

I think I'll give this technique a try. J.R.

 

[Big A]

Got a question :

1. The rear delt machine we have sucks could I sub in bent over rear lateral raises or is there something else ?

Yep, that's fine.

 

[MarkT]

Hey guys - in respect to the bench comment being the best for overall development. Is it of equal value to replace the bench with free weight/dumbell flyes / presses?

I feel i get a better stretch on the positive and negative with the FW.

Any thoughts?

 

[TrainingHard]

I going to start this program soon my self. Is doing carido on off days over training??

 

[Big A]

I going to start this program soon my self. Is doing carido on off days over training??

As long as you don't exhaust the muscle.

 

[JETHRO TULL]

BIG A, THIS POST IS A GREAT ONE.

I REALLY BELIEVE YOU'VE HELPED A TON OF FOLKS OUT BY POSTING THIS ROUTINE. IF A PERSON CAN'T GROW BY FOLLOWING THIS PLAN, I'D BE AMAZED. I COME BACK TO READ IT OFTEN.

WHEN I FIRST GOT INTO LIFTING THE STRENGTH COACH...WHO SQUATTED 800LBS AT OUR STATE POWER MEET HAD US GROUP THE BODYPARTS EXACTLY THE SAME WAY. WE DID LOW SETS ON EVERYTHING. THE ONLY THING HE CHANGED WAS THE SCHEDULE. HE DID CHEST SHOULDERS TRIS ON MONDAY, LEGS BACK BIS, TUESDAY. WEDNESDAY WAS A REST DAY...THURSDAY CHEST SHOULDERS TRICEPS, FRIDAY LEGS BACK BICEPS....ONE EXERCISE PER MUSCLE GROUP, 4SETS EACH. THURSDAY AND FRIDAY WERE LIGHTER..HIGHER REP DAYS.
IT LOOKS LIKE YOU SCHEDULE MIGHT BE EVEN BETTER. I SHOULD DO SOMETHING LIKE THAT...I JUST GET SO DAMB FREAKED OUT WHEN I AM NOT IN THE GYM! I KNOW, I KNOW....

:food-;mil :actio:-sm :actio:-sm :action-s: :action-s:

 

[EIRONMAN]

this is a really interesting way of training. I might give it a try and see how it works for me.

 

[EIRONMAN]

One question, how many reps on the working set?

 

[thehazzle]

I love these style routine but normally run it on a push pull push routine grouping legs with back and bis.