Getting Stronger

Diet and Nutrition
1

I seem to be getting stronger at a quicker pace on a 3 day a week program than 4 days a week. And also what is weird i’ve been having to take 1 week breaks periodically because of spring break or being busy with lots of tests at school that week and i always seem to be stronger after i come back from that week break. Even if the 1 week breaks are only seperated by 2 weeks of training, i am still stronger. This is kinda confusing me, but maybe i’m finally figuring on my recovery ability accidentally. I’m also the heaviest i’ve ever been at 147 at 5’8. So yes i’m still tiny. But last week i lifted the most weight i have ever lifted on any kind of bench, i did 190 x 3 on decline. And my diet and training isn’t really that dialed in and i still seem to be getting stronger, CAN’T WAIT FOR SUMMER.

2

Good job. Figuring out what works best for you is half the battle.

3

That’s what its about. I use a 3 day program too with great results (so far) and ever since I have begun WS I have been getting stronger than I’ve ever been and my diet isn’t any different than in the past.

4

2 of you mentioned a 3 day program. I was wondering if either of you would like to share what each day consists of or even just telling me what areas you focus on each day(ie. upper body) This would be great. Thanks.

5

My athletes use a 3 day program and they love it…bm

6

leroy…you can see my program under the begining westside thread and/or the dawg log thread…it basically consists of a 3 day version of westside with the de days combined and cleans replacing dl’s.

7

My 3 day program is basically the same as the westside program with a little influence by joe defranco. On my upper body days i dont use hardly any isolation movement for my triceps, its either dips, db presses, or close grip barbell presses. My days look like this.

Day 1

  1. ME pressing exercise
  2. rowing movement
  3. db presses or dips
  4. rear delts

Day 2

  1. ME squat/deadlift
  2. single leg movement
  3. GHR/Leg curl/pullthrough
  4. abs
  5. calves

Day 3

  1. dynamic effort bench
  2. chin ups
  3. cg pressing movement
  4. rear delts

Day 4

  1. box squats
  2. romanian dead/pullthrough
  3. single leg curl
  4. abs
  5. calves

You can add in your favorite movements because you have to find what works for u. I rotate this on a sunday, tuesday, thursday week.