A Question For WSBers

[Tom Treutlein]

I've contemplated the program in the past, but never went through with trying it. The one thing I noted in the sample layout given by, I believe, Dave Tate, was that it called for a fairly high amount of volume at times. It seemed a bit much, especially 4-6 sets of an exercise for triceps.

My question is this: What is the reason for a high amount of sets for one exercise, and can one get by with less? If so, how much less would be viable?

 

[b fold the truth]

I'm not a WSB expert and I'm not always in tune with Dave Tate...but I hardly ever do the extra stuff that they often suggest. I need a lot of different type of work than they do since I do Strongman Events and Overheads.

The best thing to do is to start with the basics and add and subtract as you see fit. Your body is different from everyone elses...and your training program should reflect that.

You also have to remember that these guys are using big weights but not working to failure hardly ever. Maybe 2-3 sets of failure a week...4-5 maximum I'd guess.

Not sure I answered what you were asking?

B True

 

[bignate73]

it may seem like alot but think about all the working up you do. if you are doing board work, you do sets up to say 5, then 3, then 1. it takes alot of sets, and like bfold said, they don't go to failure necessarily.

if you are referring to accessory work, i agree. i can't handle a ton of higher rep (6-12) accessory work after doing my main moves. but thats the point of wsb, is to target weak points and build up the strength, increase the gpp. its a template and a methodology, not an absolute.

IMO

 

[Tom Treutlein]

Yeah, I was referring to accessory work. I know about building up to a 5, 3, or 1 RM for the ME move. Tricep accessory work, though, has been listed as 6x5-12 or something before. It's a huge range, and there's no tricep exercise I can knock out for 6x12 (Example) without losing a lot of drive.

 

[psychedout]

Yeah, I was referring to accessory work. I know about building up to a 5, 3, or 1 RM for the ME move. Tricep accessory work, though, has been listed as 6x5-12 or something before. It's a huge range, and there's no tricep exercise I can knock out for 6x12 (Example) without losing a lot of drive.

Not even one-arm reverse grip cable kickbacks.

Anyways, I agree with what bignate said.

 

[wnt2bBeast]

your mising the point..there should be plenty of tri exercises you can do for reps or low reps...

DB extensions tate presses lying extensions
is it necessary to do 6x8? no Tate's program is very good it amy be too much for someone going from a low volume program to that..But it is necessary for the body to strain for periods of time in order to make progress..

Also following the journals over at EFS is not a good idea..While i Dont know persoanlly none claim or compete in drug tested federations..

My advice is to find an article written by Bob Youngs called "In the Beginning" or something like that..It outlines what Louie hadd him doing as a beginer to Westside..It was extrememly basic meaning after doing ME their was say 1 additonal posterior move and then maybe back and abs..

WSB really isnt difficult and many get bogged down on what they should be doing..as a newb you most likely will not be able to pin point your weakness therefore you should cycle all accessory work fairl frequently..
a good low volume ME bench workout
2-brd raw up to a 3RM or 1RM
DB extension, tate presses, skulls, pushdowns (pick one)3x8
lats
bi's