westside barbell questions

[rustysurf]

in the program it has the three lifts max effort upper boddy, lower body, and repititional upper boddy day....would it be ok bto schedule it like....

monday: max effort upper boddy

tues or wedd: lower boddy

and thurs: repititional upper boddy

and how is this program im about to start it monday

[momotheglutton]

Are you sure that's Westside?

[MaSS_IL]

thats weak, u train each muscle 1-2 times a weak? thats weak, no wonder poeple need a year to look big

[rustysurf]

it's west side for skinny bastards here's the link http://www.t-nation.com/findArticle.do?article=311west2
i know it's pretty good but i was wonderin if it was ok to set it up like i said before

and what the helll are you talking about "thats weak, u train each muscle 1-2 times a weak? thats weak, no wonder poeple need a year to look big"
how many time do u train them anymore than to and you'll never recover unless your shootin up steroids

[momotheglutton]

Ah. I had heard of the program but never looked into it. It's not straight up Westside so that's why I asked. I would try to help, but like I said I don't really know anything about this particular program.

[RipStone]

Originally Posted by rustysurf

in the program it has the three lifts max effort upper boddy, lower body, and repititional upper boddy day....would it be ok bto schedule it like....

monday: max effort upper boddy

tues or wedd: lower boddy

and thurs: repititional upper boddy

and how is this program im about to start it monday

that set up looks fine IMO. here is a sample westside for skinny bastards routine that I did a few weeks back. when doing this program make sure to switch exercises every 3 weeks.

MON: Upper body Max Effort:
-BB flat bench press, work up to 3RM
-incline DB bench press, 3x8-10
-bent over BB rows, 4x10-12
-bent over flys, 3x12-15
-weighted ab work
-ext. rotation

TUES: Lower body max effort:
-deadlifts, work up to 3RM
-bulgarain split squats, 4x8-12
-RDLs, 3x6-8
-forearms
-traps

TH: Upper body repetition:
-DB bench press, 3 sets at 65% 1RM
-bodyweight dips, 4x5-8
-chins, 4x8-10
-DB shoulder press, 3x10-12
-incline DB curls, 3x8-10
-lateral raises
-circut ab work

[FortifiedIron]

Originally Posted by MaSS_IL

thats weak, u train each muscle 1-2 times a weak? thats weak, no wonder poeple need a year to look big

These are guys 220-330 pounds squatting 1000+, benching 700+, deadlifting 800+ and under 16-17% bodyfat!

Kc

[Damien]

Originally Posted by FortifiedIron

These are guys 220-330 pounds squatting 1000+, benching 700+, deadlifting 800+ and under 16-17% bodyfat!

Kc

Kyle, forget it.
The guy doesn't seem to understand anyting one tells him. (yes I know I'm around here too much, but I still can't access FI).

[FortifiedIron]

Originally Posted by Damien

Kyle, forget it.
The guy doesn't seem to understand anyting one tells him. (yes I know I'm around here too much, but I still can't access FI).

Did you try to fix your proxy problem?

Kc

[rustysurf]

also what o the mean by a max set of 3-5 reps...oes it just mean do dos ets of 3-5 reps or sumthin else im kinda confused

[stalker23]

So in this type of program the upper body is done with low and high reps? Why do both? Is it for endurence and strength?

anyone know why that guy said it was a weak program?

[RipStone]

Originally Posted by rustysurf

also what o the mean by a max set of 3-5 reps...oes it just mean do dos ets of 3-5 reps or sumthin else im kinda confused

you do eight sets working up to your 3 rep max. so it would look like this for ex...

warm up bar x squat, then start the sets

95 x 5
115 x 5
135 x 5
155 x 3
175 x 3
195 x 3
215 x 3
225 x 3

[rustysurf]

o ok...so is this progtram probably good for size and strength

[stalker23]

Is this program doing high and low reps for endurenc ean dstrength.....i dont get why you would train both at the same time...thanks

[stalker23]

I would really like ot know if this type of program is supposed to use high resp and low resp EACH week. I heard it was better to concentrate on one area instead of two (strength and endurence)

[RipStone]

WS4SB is for size and strength. The max effort lifts will really encourage strength gains, while supplementary lifts(8-10 rep range) will promote hypertrophy. It's a great program so try it out and see what kind of results you get....you won't be dissapointed.