setting up WSB????

[tay1506]

Well ive read all the articles that can be found along with a few journals and i decided to start setting up a WSB routine, but i got a few questions
Im 152 lbs.; 5' 8"; 8 - 10% bf
bench unfortunatly went down to 230
squat 250
DL mabye 300

Im looking to get to about 190 lbs. at no more than 12% bf.
So heres how i was gona do it
Mon: ME bench / 20 min sprints
Tue: ME Squat/DL
Wen. light 20 min cardio
Thu. DE Bench / 20 min Sprints
Fri. DE Squat/DL
Sat. light 30 min cardio
Sun. off

Ive read in louies articles that u can do rows, hypers, and ab work 4x a week and input on this would be appreciated. Also my delts and lats are lagging horribly because of listening to dumb trainers in the past, as for pecs i will never have to do extra for them. For delts I was wondering what I should focus on.......... Military press and Shoulder Press? On DE days I was thinking about doing high reps (20 and up) after core because this will help me gain weight hopefully. Also how often should i rotated core and accessary exercises? What has everyone found works best? I was thinking every 2 weeks for core and 4 weeks for accessary.

Anyways thanks in advance for the advice and i know u can't exactly set up a WSB routine on paper, but thats the only way i know i will get things done!!!

 

[Illuminati]

Well ive read all the articles that can be found along with a few journals and i decided to start setting up a WSB routine, but i got a few questions
Im 152 lbs.; 5' 8"; 8 - 10% bf
bench unfortunatly went down to 230
squat 250
DL mabye 300

Im looking to get to about 190 lbs. at no more than 12% bf.
So heres how i was gona do it
Mon: ME bench / 20 min sprints
Tue: ME Squat/DL
Wen. light 20 min cardio
Thu. DE Bench / 20 min Sprints
Fri. DE Squat/DL
Sat. light 30 min cardio
Sun. off

Ive read in louies articles that u can do rows, hypers, and ab work 4x a week and input on this would be appreciated. Also my delts and lats are lagging horribly because of listening to dumb trainers in the past, as for pecs i will never have to do extra for them. For delts I was wondering what I should focus on.......... Military press and Shoulder Press? On DE days I was thinking about doing high reps (20 and up) after core because this will help me gain weight hopefully. Also how often should i rotated core and accessary exercises? What has everyone found works best? I was thinking every 2 weeks for core and 4 weeks for accessary.

Anyways thanks in advance for the advice and i know u can't exactly set up a WSB routine on paper, but thats the only way i know i will get things done!!!

your ME days should be 72 hours after your DE days. Swap it around so that your DE days are in the beginning of the week, and your ME days are at t he end of the week

 

[tay1506]

Great to know thanks alot man definatly goin to change it, just don't really remember reading that

 

[Illuminati]

Great to know thanks alot man definatly goin to change it, just don't really remember reading that

Normal set up is:

Mon: ME Squat/Deadlift
Wed: ME Bench
Fri: DE Squat/Deadlift
Sun: DE Bench

 

[tay1506]

Do u mean DE Bench Sunday? Because i know that can't be right

 

[fortunatesun]

On DE days I was thinking about doing high reps (20 and up) after core because this will help me gain weight hopefully. Also how often should i rotated core and accessary exercises? What has everyone found works best? I was thinking every 2 weeks for core and 4 weeks for accessary.

You've answered your own question on this last part. Everyone has a different what works best.

The more usual norm,though, is 2-3 weeks rotation on accessary exercises. And, since your concerned with gaining mass, you would probably want to lower your reps to a 6-9 range.

 

[Illuminati]

Do u mean DE Bench Sunday? Because i know that can't be right

yeah, typo. i was in a rush the other day. I just edited it.. good catch

 

[tay1506]

You've answered your own question on this last part. Everyone has a different what works best.

The more usual norm,though, is 2-3 weeks rotation on accessary exercises. And, since your concerned with gaining mass, you would probably want to lower your reps to a 6-9 range.

Well the point of the whole program is to hit your week points along with gaining speed and strength all around. However i have seen many set it up with out the DE day not involved at all, but rather a repetition day. The more I read the articles however the more i noticed that this would not be a good idea even if you want to gain mass faster???

I also thought that to gain mass you would do atleast 10 Reps of 3 if that was your main focus. After reading more however it sounded more like doing about 8 reps a minute for about 3 minutes or more was a better way of gaining mass???? Alot of the stuff I have read about WSB has contradicted other statements or just might not have made a whole lot of sense, but for the most part it sounded way better than doing any other type of routine. I mean for the most part i was doing WSB and not even realizing it and everyone told me my routine wasent very beneficial and too focus more on just Bench Squat and Deadlift to get stronger and gain size.

 

[fortunatesun]

The idea behind doing 8-9 sets of 3 (usually 2 on box squat) is to develop speed and power. You're using only 50%-60% of your maximal weight. This isn't going to produce your major strength increases but give you the technical advantage in lifting heavy on ME days.

Afterwards, on assistance work, you are correct in stating that the idea is to work your weak points. The question here is what you wish to accomplish. Many prefer to emphasis stamina and workload capability. This would be the reason to use a higher number of reps. Though you don't lift as much weight each time, the total amount lifted may be greater. If you strictly want strength increase, you have to lift heavier-lower the reps to 3-5. This is comfortably under a ME lift, but still providing the impetus (through more total work load) to force this type of growth. If you want to emphasis recovery- your tired or overtrained, for example, but you want to at least work you muscle groups a bit and get the blood flowing, you jack your reps up to a high amount. You don't have enough weight to strain your tire muscle, but you get enough total activity for active recovery.

You, on the other hand, wanted an amount of hypertrophy- increasing the size of the muscle, which also leads to increased strength. For most people, this falls in the 6-9 rep range, though many prefer something like 8-12. This isn't everybody, of course, and you may get better results with the higher rep scheme that you originally planned,. I just threw these numbers out as a guideline for what is usual.

Two links that have many informative articles, some for the advanced lifter, for sure, but also for the beginner as well are:

http://www.elitefts.com

http://www.westside-barbell.com

 

[Illuminati]

Well the point of the whole program is to hit your week points along with gaining speed and strength all around. However i have seen many set it up with out the DE day not involved at all, but rather a repetition day. The more I read the articles however the more i noticed that this would not be a good idea even if you want to gain mass faster???

I also thought that to gain mass you would do atleast 10 Reps of 3 if that was your main focus. After reading more however it sounded more like doing about 8 reps a minute for about 3 minutes or more was a better way of gaining mass???? Alot of the stuff I have read about WSB has contradicted other statements or just might not have made a whole lot of sense, but for the most part it sounded way better than doing any other type of routine. I mean for the most part i was doing WSB and not even realizing it and everyone told me my routine wasent very beneficial and too focus more on just Bench Squat and Deadlift to get stronger and gain size.

check this out...DE work, you are typically doing 9 sets of 3. how much difference is that, reps wise, than doing 3 sets of 10? The answer is 3 reps. With the DE work, the idea is to get little rest inbetween sets (about 30 seconds.) it will probably take you the same amount of time, or less, to complete the 9 sets of 3, than it would the 3 sets of 10 that most BBers use. (BBers typically use a few minutes in between sets.)

The idea behind westside is to customize it to what works the best for you. If you want more rep. work, then do that with your accessory work. if you want to gain more strength, then do lower reps with your accessory work.

 

[tay1506]

Two links that have many informative articles, some for the advanced lifter, for sure, but also for the beginner as well are:

http://www.elitefts.com

http://www.westside-barbell.com

I have read every article in those and many more from other sites

check this out...DE work, you are typically doing 9 sets of 3. how much difference is that, reps wise, than doing 3 sets of 10? The answer is 3 reps. With the DE work, the idea is to get little rest inbetween sets (about 30 seconds.) it will probably take you the same amount of time, or less, to complete the 9 sets of 3, than it would the 3 sets of 10 that most BBers use. (BBers typically use a few minutes in between sets.)

Yes rep wise there is little difference however when "most" BBers do it it is done very differently. The weights are not thrown into the air, but rather done very slowly and and held at the top or bottom for a 4-6 sec. pause. This will dramatically increase size faster, because it hits the muscle fibers much better along with the stabalizer muscles.