I’ve been on WS4SB for about 6 weeks and I’ve been rotating my max-effort lifts every three weeks, as suggested. I’m completing my second rotation. However, I haven’t changed any of the other lifts in the program. Should I? If so, when should I rotate them?
Keep using the same assistance exercises till you stall out. If your say barbell extensions have looked like this for your hardest set
75x11 next time…
80x9
80x12
90x8
90x10
95x7
then keep going. If you can’t progress in some fashion for more than 2 sessions in a row then switch to dumbbell extensions, or lockouts, close grips etc.
Okay, sounds good. The one workout that seems to have stalled is my pushups…which seems weird since all my other chest workouts have improved. I plan to replace it with bodyweight dips. However, I did slow down the tempo of my pushups, which probably explains why the progress didn’t go up.
So my repetitive lift day starts with:
A) Pushups
B) Skull Crushers
…
Now I’ll have:
A) Dips
B) Skull Crushers
…
Is that okay? Just wondering if it’s fine to be doing back to back tricep workouts like that.
Dips are a good choice. If you want them to be more chest/bottom of the bench oriented then simply take a wider grip and allow your elbows to flare a bit, lean forward and you’ll have the emphasis off the triceps.
I think Joe also has guys do wide grip bench presses for high reps, pushups with chains around their back, dumbbell presses variations, the options are limitless so once you stall on an exercise switch it out and work to your strength limit on the next.
I want to get my triceps bigger. This is the first time I’ve worked out and noticed them. However, I do notice a bit of an unevenness in my triceps. My left arm seems to be bigger. I think this might have been due to bad form. I was using the EZ bar for skull crushers, but I’ve switched over to a barbell. I feel like the EZ bar was causing some uneven weight shifts. Do I need to isolate the right arm to fix this issue?
Try using dumbbells for your extensions and stopping when the smaller arm gives out until it catches up. To be honest almost everyone has some imbalances but you can try to do things like that to fix them.