iron addict
New member
As many of you know I have been working hard to come up with solutions for some of the problems many people have when doing a WSB routine. An extremely common one is with exercise selection. If you have studied WSB at any length you know that the reverse hyper and glute/ham raises are staples of those applying the system. The average trainee understands that these lifts hit the whole backside hard, but quickly realize that their gym doesn’t have these machines so……….
They substitute lifts that target the same muscles. Common substitutes are stiff-legged deadlifts, good mornings, and partial deadlifts. Makes sense right? Well, right and wrong. These lifts are a LOT harder on CNS and overall metabolically demanding than reverse hypers and glute/hams, AND they load the spinal column heavy unlike RH’s and GH’s. I have already went in to detail about how anyone that is willing to be a bit creative can do glute/ham raises so I won’t spend a lot of time on it here. There is just no excuse to not do them. But GH’s primarily work the glute/hams and don’t hit the spinal erectors anywhere near the way reverse hypers do. The solution? Use the aforementioned lifts. But do NOT do them the to anywhere near to failure, and vary the rep range a lot keeping it at 6 and above at all times. You need to keep reps in you, and you need to rotate them frequently if they are to serve in this capacity. This is one of the factors why many people fail when doing a WSB routine. They sub lifts that are extremely demanding compared to the ones that Louis and Dave’s guys use, and then they work them too hard. Don’t let this be you. This system is scalable for anyone that wants to try it, but modifications must be made on the basic format for MANY lifters.
Iron Addict
They substitute lifts that target the same muscles. Common substitutes are stiff-legged deadlifts, good mornings, and partial deadlifts. Makes sense right? Well, right and wrong. These lifts are a LOT harder on CNS and overall metabolically demanding than reverse hypers and glute/hams, AND they load the spinal column heavy unlike RH’s and GH’s. I have already went in to detail about how anyone that is willing to be a bit creative can do glute/ham raises so I won’t spend a lot of time on it here. There is just no excuse to not do them. But GH’s primarily work the glute/hams and don’t hit the spinal erectors anywhere near the way reverse hypers do. The solution? Use the aforementioned lifts. But do NOT do them the to anywhere near to failure, and vary the rep range a lot keeping it at 6 and above at all times. You need to keep reps in you, and you need to rotate them frequently if they are to serve in this capacity. This is one of the factors why many people fail when doing a WSB routine. They sub lifts that are extremely demanding compared to the ones that Louis and Dave’s guys use, and then they work them too hard. Don’t let this be you. This system is scalable for anyone that wants to try it, but modifications must be made on the basic format for MANY lifters.
Iron Addict
