I was jsut wodnering for those of you that have used this program, what kinda gains in mass did you receive from it.
Just some Background info on me first iam 6ft, 18 years old, 179 pounds, ive been wokring out for 1.5 years but around 6-7 months mroe serousily now, and iam looking to pack on mass and ws4sb looked like a good program since i have 3 days to workout with university and what not, and i think a full body will ebnift me better then split.
If you have any other program recoomendations feel free to tell me, or if you have some good mass diet tips.
Ps
i did a search so dont flame, jsut give you own input
I’ve been gaining steadily on it for a few weeks. Before that, I’d spent a month trying to follow a Westside template. But since I’m still new to the lifting game, I found heavy singles to be too much.
I like the 3-5 rep range of WS4SB because it lets me get more reps in while still focusing on strength. Plus the repetition days instead of dynamic effort gives me even more reps.
I’m bulking so I’m not entirely sure how much muscle and fat I’m adding, though I’m putting on about 1 pound a week total at this point because I’m eating enough to support the lifting.
My lifts keep going up every week. The strength gains are great.
Started at 204 lb 18% BF in June. Had to ease off the DLs and BP in August due to wrist pain. (Twice broken in space of 6 months 2 years ago.) I took a couple weeks off to let the wrist recover, and when I started back up I switched over to TBT, and have continued to gain.
I am currently at 216 20% BF. As far as diet, I started taking a see food and eat it approach at the beginning of the summer. Given my continued growth after switching from WS4SB to TBT, I suspect that eating has more to do with the growth than WS4SB in particular.
In short, it probably doesn’t matter which of the fine programs from T-Nation you choose. Just stick with one and assess your growth and your diet periodically.
just so you know whats going on- WS4SB is not a full body routine…
you mentioned you thought youd do better with a full body routine instead of a split, WS4SB is more of an upper/lower split, its definitely not a full body routine.
that being said, i tried it for a couple of weeks a few months ago…but i couldnt get my head into it or something. since then i had gone back to TBT for a little while, kind of did my own thing for a little while, and now im using the regular westside template, with little additions of my own…
such as if i know ive just done an upper body day, and upper body wont come up again for a few days, i might jump in the gym the day after an upper body day and hit some upper body muscles from a different angle. i like it, the heavy benching has fucked my wrists though, in fact im getting x rays done of my forearms tomorrow to see whats going on…feels like a shin splint type thing going on in my forearms.
to help this, the last two weeks ive wrapped the shit out of my wrists, to where my last ME bench set has my fingers tingling and cold.
[quote]littlefry wrote:
sounds good to me, how much wieght it total have you gained. wat was your starting weight, and what weight are you at now?[/quote]
Mine is misleading because I gained quite a bit at the start of my bulk. I went from 190 to 210 over the course of about a month. But in the past few weeks I’ve tapered off and am now sitting at 214 even though my eating habits haven’t changed.
[quote]littlefry wrote:
sorry wat program is TBT?[/quote]
Chad Waterbury, TBT for “total body training”…i liked it, simple, 3x a week, m/w/f kind of thing, worked very well for me>>>but as someone was already leading on to, any program that has you hitting compound movements, where you are actually working hard (meaning youre not doing bench presses for sets of 5 with 185lbs when you could be doing it with 225lbs, etc) and eating a lot will produce results. if not, youre most likely not eating as much as you should, resting as much as you should, or lifting as hard as you should…if all of that turns out to be in line, then youre defying science and you should write a book.