WSB for hypertrophy AND strength?

[mcr]

I am currently at a major plateau. I have been training around 1.5 years. The first year of that was a conventional 4-day split (fairly standard 3 sets of 4 exercises for major bodyparts, and 6 sets for smaller ones). As I was a newbie, I got good gains, even though the program was too much volume to generate enough intensity. After a year, gains stopped. I then changed to 5x5 and got excellent gains for 3 months, then stalled again. For this I was doing 5 sets of 5 on compound moves (4 day split again) with progressive loading, and a couple of sets of 8-10 reps of more isolation moves at the end to failure. For the last 3 months I've been doing HIT with MUCH less volume but have not had such good results (no results in fact).

I'm now trying to decide on a new routine (or maybe methodology) that will HOPEFULLY not cause plateaus. It's really between HST and WSB, as both have good science behind them.

I'm looking for strength gains AND hypertrophy gains. WSB sounds ideal for the strength, but does it give good enough hypertrophy? And HST (does HST even work?!) sounds ideal for the hypertrophy, but does it give good enough strength?

Or should I be looking at a hybrid of the two (i.e. 6 weeks of HST followed by 6 weeks of WSB)?

Do any bodybuilders on here use WSB, or is it strictly for powerlifters/strongmen? Although the strength gains people have got are amazing, am I too new at this to be using this program? Without wishing to disrespect the powerlifters that use WSB (I know they don't care about looking ripped anyway), but I wouldn't really like to have the look of most powerlifters. I want to be big and strong, but also lean and ripped. Am I being unrealistic, or are WSB and/or HST good candidates for this? Thanks.

 

[Schutzhund1]

With 1.5yrs training you will gain both size and strenght on the WSB program. While it is geared for strength someone with only a couple of years training will grow (size wise)quite well from the compound movements favored by WSB. Squats, deadlifts, Bench, dips, reverse hypers.... How could anyone not grow while doing them?

This probably doesn't answer your question but I think you may want to take a deeper look at your personal goals and pick a program that falls in line with you goals (be it strength or size).

 

[mcr]

Thanks for your reply.

Squats, deadlifts, Bench, dips, reverse hypers.... How could anyone not grow while doing them?

I figured this - but WSB is working up to a 1 rep max. From what I understand, there isn't a LOT of hypertrophy that comes from doing a 1 rep max. This was kind of my concern about WSB.

Although having said that, I do realise that the assistance exercises are done in a repetitive manner, allowing for hypertrophy. I just wondered the consequences of doing the main compound moves in WSB to 1 rep max vs. a more hypertrophy-oriented approach of 15, 10, 5 rep periodization (say with HST).

You're probably right - with less than 2 years training I SHOULD be able to grow no matter what. I guess I am just concerned, as I really bought into the science of HIT, but 3 months on the program did very little for me.

Incidently, my immediate goal is to drop some bodyfat (while trying to at least preserve lean mass and strength), as although I've gained a huge amount of size and strength in the last year and a half, a bunch of bodyfat has come with it.

 

[JT Iron]

most of the accessory work for wsb in the medium to high rep range. so yes that should induce hypertrophy.

 

[Schutzhund1]

I know that alot has been written around the subject of repitions when it comes to either hypertrophy or size. Most of the studies done report that reps from like 6-12 work out to be the best range for size. But what I wonder is how much better are the 6-12 reps vs 1-3 reps programs at developing size?. If the differences are so small as to only be noticable in a lab type environment with rats than maybe we are putting to much emphasis on reps and not enough on effort during those reps.

I feel that I grow best when I get the perfect combination of high intensity medium duration (45minute workouts) and soreness the following days. I don't get the same level of soreness going over 5 reps as I do in the 1-3 rep range.

As with anything else,everyone reacts differently so we our struggle is to find out what works best for ourselves while using studies on hypertension as a general guide.

 

[Lord_Suston]

Look at it this way the guys who do WSB are not skinny by any means... Doing heavy triples and doulbe will make you grow with accessory work and food, being ripped is anohter matter. That is just diet and cardio, can't be gaining muscle and losing fat at the same time without some help

 

[crew9]

I know that alot has been written around the subject of repitions when it comes to either hypertrophy or size. Most of the studies done report that reps from like 6-12 work out to be the best range for size. But what I wonder is how much better are the 6-12 reps vs 1-3 reps programs at developing size?. If the differences are so small as to only be noticable in a lab type environment with rats than maybe we are putting to much emphasis on reps and not enough on effort during those reps.

I feel that I grow best when I get the perfect combination of high intensity medium duration (45minute workouts) and soreness the following days. I don't get the same level of soreness going over 5 reps as I do in the 1-3 rep range.

As with anything else,everyone reacts differently so we our struggle is to find out what works best for ourselves while using studies on hypertension as a general guide.

I find my muscles look more full when doing reps 6 and up as opposed to 1-5