RepubCarrier:
I’m aware that my posterior chain is quite weak compared to my quads. It’s the result of ignoring hams over a long period of time.
What kind of supplementary exercises do you guys do on ME and DE lower body days? I don’t have access to GHR or Reverse-Hyper machines. So, my supplementary lifts are lunges, speed DL, Dimel DLs, pull-throughs etc.
And also, what kind of volume on these exercises.
thanks,
[quote]RepubCarrier wrote:
chints wrote:
Great input by everyone. It helps so much to hear from people with experience specially in a WBB like routine.
I totally agree with most of you guys, if you lack muscle mass then WBB is not for you (atleast try to gain some mass). I think Joe DeFranco also touched on that in his article “Westside for Skinny Bastards”.
Now, I’m on the first of my 4 3-week cycles of Westside routine. Every three weeks, I will change some movements for ME and DE days. I usually only go for 3-5 RM max on ME days except on the last week (3rd week) of a cycle when I’ll do some 1 RM work.
My concern is regarding DE work and how to include some BB work. I do couple of exercises per workout for supplementary work targeting my weak points. These are typically 2-3 sets x 10-12 reps.
Here are some numbers:
5’11, 188 lbs
bench: 225, DL: 255, squat: 250
I don’t think my numbers are too low to do a WBB routine but maybe I need to include more hypertrophy work.
My goal is to gain strength and lbm. However, I’m not really training with any PL competition in mind.
I’ll appreciate any comments.
Well, If I were you I’d focus more on my posterior chain than my bench. Usually when someone who trains their entire body has a 225 bench, they can deadlift over 400 and squat almost 400 (raw). Go insane on ME SQ/DL and DE Squat days, do your main movement, then go rep deadlifts till you feel like passing out, do high volume compound movements and eat a lot of food. This will change as you get better, but to start with… I am currently someone once who had never lifted the lower body before, and had barely done anything for the upper body. He had a 155 squat, 115 bench, and i dont know what deadlift. after 3 weeks of crazily high volume, he benched 135, squatted 225 (parallel box), and deadlifted 265. Its been 4 more weeks, and he just did good morning’ed a triple with 250 on the cambered squat bar. His deadlift is over 300 now. And we are talking 6 weeks of heavy training. Just go kill yourself, annihilate your weakpoints and your strength and size will explode.
When your progress starts slowing down, take a smarter approach. I know this is very general but it’s the best advice I can give without being at the workout with you… sorry this is the 3rd time saying this in the post, but do more rather than less for your lower body with #s like that, and dont worry about not being “strong enough” for westside, it’s fine.
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