help me tweak my WSB routine

[blackjack]

im using the "nuts and bolts" template right now from the eight keys, and i like it alot. (my knees hate it) Ill be starting a test/deca/tren cycle soon and i want to tweak it a bit so that it will double as a mass routine while im geared, but i dont want to stray too far away from the template. i need more mass in my shoulders and legs specifically. any ideas?

 

[iron addict]

It will double as a mass routine as is. If legs don't grow on it, put in a backdwon set of high rep squatting. It should work fine for shouders.

I am NOT much of a fan of the standard WSB format for people without very good recovery and genetics. The frequency beats most up, but by simply switching it to a mon/wed/fri rotation it works wonders for most.

here is a guy I have been training for about a year now doing nothing but one of my WSB modified routines. Is he lacking mass?

http://www.ironaddicts.com/forums/showthread.php?t=5652

Iron Addict

Iron Addict

 

[blackbeard]

im not familiar with the nuts and blot template..
i belive they alos have a "mass" template???

either way doesnt matter-i dont think its a matter of adding anything your best bet for "legs" is close stance low box squat which will also help your dead a lot-something im going to be doing a lot more of..i cant strwess the word LOW box ive seenmany of videos on te net of people thinking they are box squatting 500 yet theyre using a 20 inch box LOL..a low box should be a box that is 2-4 inches below parallel

as far as shoulders heavy bench work along with some shoulder work should take care of your problems

 

[jcp2]

I agree with blackbeard, wide stance box squats did nothing for my legs. I am actually going to be rotating box squats with bands with free squatting after my first meet.

 

[blackjack]

It will double as a mass routine as is. If legs don't grow on it, put in a backdwon set of high rep squatting. It should work fine for shouders.

I am NOT much of a fan of the standard WSB format for people without very good recovery and genetics. The frequency beats most up, but by simply switching it to a mon/wed/fri rotation it works wonders for most.

here is a guy I have been training for about a year now doing nothing but one of my WSB modified routines. Is he lacking mass?

http://www.ironaddicts.com/forums/showthread.php?t=5652

Iron Addict

Iron Addict

DAMN!!. how long has that boy been doing WSB? what did he look like before? thats impressive for sure.
The frequency is a bit of a struggle, I may have to switch to a 3-day plan.
My low box is actually a milk crate plus an extra inch. ive been doing close stance with those.
ill try adding in some 20-reppers every few weeks. how about hack squats? is there a place for these?

 

[pullinbig]

DAMN!!. how long has that boy been doing WSB? what did he look like before? thats impressive for sure.
The frequency is a bit of a struggle, I may have to switch to a 3-day plan.
My low box is actually a milk crate plus an extra inch. ive been doing close stance with those.
ill try adding in some 20-reppers every few weeks. how about hack squats? is there a place for these?

just lift. dont complicate things.

 

[blackbeard]

just lift. dont complicate things.

exactly some tend to get bogged down with WSB and folowing the template

as long as you are maxing on a special exercise and getting assistance work in and your lifts are headed up youre doing fine..

even looking over your log (PB) some of your workouts are exactly a carbon copy of what WSB is all about

 

[blackbeard]

B-Jack
why dont you start an online journal here???
always good to chart progress and let other people see what youre doing

 

[blackjack]

ill start a log this week.

 

[iron addict]

DAMN!!. how long has that boy been doing WSB? what did he look like before? thats impressive for sure.

Do a search and you will find his "before" pictures from a year or so ago. AMAZING transformation.

IA