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do a search for west side for skinny bastards....

i still play soccer and i use the ws4sb bastards routine, except i use leg press instead of squat on the leg day becuase if i squat it takes too much energy away from soccer practice wehre we do tons...

thanks to the guys who were supportive and helpful, after seeing holas video ill definitely be doing lunges :D to all the guys who used this thread as an excuse to make fun of me, i have nothing to...

sometimes when i do lunges i feel like a girl becuase you never see any guys doing lunges, only girls. i really need to do them though becuase im gonna be starting ws4sb. can anyone give me advice as...

so should i drop leg press and do five or six sets of squats then?

ill have a look at the programs you recommended

this is my current routine:

squat-3 sets
leg press-3
bench-3
pull up-3
dip-3
military press-3
along with core work

my gym has ****e equip, no squat racks, which one is better for legs

5/9/06 Chest/shoulders/tri

Flat BB bench 120x7, 120x7, 125x4 w/ 1 forced rep

incline db bench (this was a bit weird today) 55x4 50x5, 45x5

dips bwx8, bwx7 , bwx5

hammer strength bench...

i think people overanalyze training too much on this forum. It doenst matter if your training using compounds only or if you do a split and throw in isolations, so long as your routine is based on...

5/7/06 Legs/Abs

hack squat 180 x12, 180x12, 180x12

45 degree sled leg press 340x10, 340x10, 340x10

leg extensions 170x10, 170x10, 170x8

leg curls 200x10, 200x10, 200x10

^^ what he said ^^

5/6/06 Back/Bi/Traps

T-bar rows 80x8, 80x6, 75x8

bent db rows 50 x10, 50x 8, 50x10

seated cable rows 45x10, 45x8, 45x6

hammer grip pullups bwx5, bwx5, bwx4
(first time doing these, they...

is it also possible that too much volume on squats could be the cause of my pain? at the time i did it i did one workout with 5 sets of 10 squats then the next one i did 4 sets of 10

Workout A
Leg press 2x 8-10
Leg curls 2x8-10
Dips 2 x 8-10
Bent Row 2 x 8-10
DB Overhead Press 1 x 8-10
Pull Ups 2 x 8-10
Weighted Crunch 2 x 12-15

Workout B

bump...somebody help a poor noob...

also, is the leg workout enough to build a nice pair of legs or will they never grow at all since im not doing squats...

okay, ill be honest, the real reason i dont squat is becuase after both times i've tried it in the past i've felt some lower back soreness/stiffness, and so ive stopped. maybe i need to warm up...

i know these two are essential to the program, but my doctor has said i should not do them becuase of knee problems, and may not be able to for about 6 months to a year. i want to do rippletoes...

bump...somebody...

bump

thanks for the routine bro, maybe if a few more people critique it and like it ill give it a try. what are hang cleans? if i cant do them, whats a replacement for theM? would working each muscle...