Hey everybody, i usually use a 3x per week TBT training template e.i. Chad W, and i have made decent gains from this. I have ventured away from TBT twice in order to try WS4SB. I like Joe Defrancos site and have read about so many success stories about guys getting jacked, but i am wondering why WS4SB has not worked for me. I havent gained any size while using WS4SB, if anything i have atrophied while on it (my legs especially i imagine from the lack of frequency and varying rep parameters that TBT imploys.)
Now that WS4SB3 is out i want to give it one last try. Has anyone else had this same expierience in switching from TBT to the Upper/lower split used in ws4sb? It seems to work for everyone else on this board but me.
Does anyone have any advice for me?, perhaps i can alter the program in some way in order to utilize different rep zones. Please help
[quote]Johnny Drama wrote:
WhiteFlash wrote:
I’m doing a variation on ws4sb right now. Mon is ME upper, tues is jumps and hang snatches or cleans, thurs is rep upper and fri is ME lower. I’ve only been doing it for 2 weeks, but I was stronger this Mon than I was last, so I guess it’s working. I’m going to max on the 22nd, so I’m excited to get a little stronger over this.
I’d be very interested to know how you go incorporating Olympic Lifts into the WSFSB format. A few years ago I put them into the DE Lower day of the traditional Westside format. Since my injuries I haven’t done it but might look to when my gains start to slow.
[/quote]
After my jumps on tuesday, I did 5 sets of 3 hang snatches from the pins [mimicking blocks set right below the knee]. I haven’t done cleans in awhile, and have only done snatches once before, so obviously I decided to jump on 'em. I used 135 and waited 2-3 mins between each set. I’ve probably only done cleans 20 or so times in my life, but I’m fairly strong at them [245 for 3] so when I’m done with the snatches I’d like to improve that. I’ve only been on this for 2 weeks but I really enjoy it, especially after “bodybuilding” splits.
[quote]Jesse wrote:
Hey everybody, i usually use a 3x per week TBT training template e.i. Chad W, and i have made decent gains from this. I have ventured away from TBT twice in order to try WS4SB. I like Joe Defrancos site and have read about so many success stories about guys getting jacked, but i am wondering why WS4SB has not worked for me. I havent gained any size while using WS4SB, if anything i have atrophied while on it (my legs especially i imagine from the lack of frequency and varying rep parameters that TBT imploys.)
Now that WS4SB3 is out i want to give it one last try. Has anyone else had this same expierience in switching from TBT to the Upper/lower split used in ws4sb? It seems to work for everyone else on this board but me.
Does anyone have any advice for me?, perhaps i can alter the program in some way in order to utilize different rep zones. Please help[/quote]
Every person who I have trained with on WSFSB has improved in strength and size. A friend of mine who lives elsewhere never made any gains on the program either. I’m not too sure what went wrong as this guy does know his training and has had better results on other programs.
We have both been into resistance training for around 10 years, similar strength backgrounds and we did the program at the same time. I was reporting PR’s every 1-2 weeks and he never improved. It sounded like he was doing everything right.
Nutrition and rest can come into play, but you said you were making gains on Chad’s TBT so that should not be the issue.
After my jumps on tuesday, I did 5 sets of 3 hang snatches from the pins [mimicking blocks set right below the knee]. I haven’t done cleans in awhile, and have only done snatches once before, so obviously I decided to jump on 'em. I used 135 and waited 2-3 mins between each set. I’ve probably only done cleans 20 or so times in my life, but I’m fairly strong at them [245 for 3] so when I’m done with the snatches I’d like to improve that. I’ve only been on this for 2 weeks but I really enjoy it, especially after “bodybuilding” splits.[/quote]
The Olympic lifts could add another dimension to the program and I might tinker with it to put them in a little later in my off season. Keep us informed how you find them WhiteFlash.
What exercises do people rate the best for improving their grip? I’ve been finding that my grip is the first thing to give way on the heavy deadlifts. Every other body part feels like I could get a few more reps out but the forearms are toasted.
I’ve been incorporating the timed holds as my grip strength exercise but would be interested to hear what you guys rate the most.
[quote]Johnny Drama wrote:
What exercises do people rate the best for improving their grip? I’ve been finding that my grip is the first thing to give way on the heavy deadlifts. Every other body part feels like I could get a few more reps out but the forearms are toasted.
I’ve been incorporating the timed holds as my grip strength exercise but would be interested to hear what you guys rate the most.[/quote]
[quote]Donut62 wrote:
Johnny Drama wrote:
What exercises do people rate the best for improving their grip? I’ve been finding that my grip is the first thing to give way on the heavy deadlifts. Every other body part feels like I could get a few more reps out but the forearms are toasted.
I’ve been incorporating the timed holds as my grip strength exercise but would be interested to hear what you guys rate the most.
I wanna state that I’m not going to be doing the actual olympic lifts, just variations, and more often than not from the hang/off of pins[mimicking blocks]. I seriously doubt I’ll ever add the jerk element while doing cleans. I don’t want to risk excessive shoulder fatigue while trying to improve my bench/incline. Yes, I know that sounds gay, but I can live with that.
[quote]WhiteFlash wrote:
I wanna state that I’m not going to be doing the actual olympic lifts, just variations, and more often than not from the hang/off of pins[mimicking blocks]. I seriously doubt I’ll ever add the jerk element while doing cleans. I don’t want to risk excessive shoulder fatigue while trying to improve my bench/incline. Yes, I know that sounds gay, but I can live with that.[/quote]
I’d never bother with the jerk. The clean was enough for me when I added it to my DE lower day in the traditional Westside Program.
heys got a simple question idk if i should be doing the off season template or the strenght and speed template from joe defrancos ws4sb part 3, the thing is thought my conditioning will involve doing stairs which i talked it about a few good ppl on ths thread which i thank for … below are the outlines of how im gonna do it, any suggestions would be greatly appreciated, thanks
ws4sb strenght and speed template
monday - me upper body
tuesday - stairs conditioning
thursday - me upper body
friday - reppition upper body
or
ws4sb 4-day strenght off season program
monday - me upper body
tuesday - stairs conditioning (swich DE lower body with conditoning)
thursday - reppition upper body
friday - me lower body
what do u guys think or have any suggestions … i already asked a few good ppl on this thread about this, but one of them said to post it on ths thread and see what other people say so here it goes haha
For variety I’ve been doing Olympic Lifts on the Dynamic Effort Lower Body days. Any thoughts on this?
Monday: Olympic Lifts/Lower Body Assistance
Tuesday: Upper-Body ME/Upper Body Assistance
Thursday: Lower Body ME/Lower Body Assistance
Friday: Upper Body Repitition/Upper Body Assistance
When I cycle out my exercises if I’m doing Jerks on Mondays then the Upper-Body ME exercise Tuesday will be Weighted Chins so there’s no overlap. 5/6 I’m doing Bench Variations instead of Weighted Chins so my Dynamic Effort Stuff will be either jumping, cleans, or snatch variations. I haven’t had any problems so far doing Olympic lifts one day and Shrugs the next and I’m pretty sure Traps can handle that volume.
[quote]remixpaul wrote:
heys got a simple question idk if i should be doing the off season template or the strenght and speed template from joe defrancos ws4sb part 3, the thing is thought my conditioning will involve doing stairs which i talked it about a few good ppl on ths thread which i thank for … below are the outlines of how im gonna do it, any suggestions would be greatly appreciated, thanks
ws4sb strenght and speed template
monday - me upper body
tuesday - stairs conditioning
thursday - me upper body
friday - reppition upper body
or
ws4sb 4-day strenght off season program
monday - me upper body
tuesday - stairs conditioning (swich DE lower body with conditoning)
thursday - reppition upper body
friday - me lower body
what do u guys think or have any suggestions … i already asked a few good ppl on this thread about this, but one of them said to post it on ths thread and see what other people say so here it goes haha[/quote]
Speed & Strength. The talk of conditioning you mention is not going to really fatigue you like a true speed day would so both would be ok. In my opinion, I’d just do the speed & Strength program as it does incorporate running into it.
It really is a program that allows you to get out, do it and learn what is best for you. I advise you to do exactly that.
[quote]FightingScott wrote:
For variety I’ve been doing Olympic Lifts on the Dynamic Effort Lower Body days. Any thoughts on this?
Monday: Olympic Lifts/Lower Body Assistance
Tuesday: Upper-Body ME/Upper Body Assistance
Thursday: Lower Body ME/Lower Body Assistance
Friday: Upper Body Repitition/Upper Body Assistance
When I cycle out my exercises if I’m doing Jerks on Mondays then the Upper-Body ME exercise Tuesday will be Weighted Chins so there’s no overlap. 5/6 I’m doing Bench Variations instead of Weighted Chins so my Dynamic Effort Stuff will be either jumping, cleans, or snatch variations. I haven’t had any problems so far doing Olympic lifts one day and Shrugs the next and I’m pretty sure Traps can handle that volume. [/quote]
That is how I used to do it a couple of years ago. I think it worked well and added variety. The traps can handle a fair bit of volume so you should be fine.
I am interested to know what everyone does for their upper body RE exercise. Do you do push-ups, chins, DB press or a mixture of the above? What do you find the most effective?
[quote]geekboy wrote:
I am interested to know what everyone does for their upper body RE exercise. Do you do push-ups, chins, DB press or a mixture of the above? What do you find the most effective?
Geekboy[/quote]
I’ve been doing the weighted vest push ups so far in WSFSB 3 and I think they have been good for variety. My personal preference are the close grip bench or skull crushers. Purely because my bench goes up more when I add these exercises in.
I don’t think they are a prescribed RE exercise in WSFSB 3 but I mix and match to what has suited my body best.
[quote]geekboy wrote:
I am interested to know what everyone does for their upper body RE exercise. Do you do push-ups, chins, DB press or a mixture of the above? What do you find the most effective?
Geekboy[/quote]
I have been using blast strap push ups, dips, and chins since I started the new program.
i dont really like the original format of DE lower body … anybody have ay diff ideas of any other formats for DE lower body? i think there was a link for this on elitefts.com but idk