needsize etc thoughts on BBers doing a PL cycle?

[laganda]

Hey I'm new!
Ok...I've read before about ronnie coleman, arnold etc starting out as powerlifters. I even remember reading this about needsize off one of the boards.
I'm at the piont where I want to make a choice between training for size or strength. I'm just about to finish cutting and wondering is it pehaps a good idea if I've never done a routine such as WSB to run that for 12 weeks andd gain a solid foundation of strength that will stay with me weather I choose to return to BB training on to continue with PLing.
What are your thoughts on BB's training as a PL for a cycle a year etc?

 

[needsize]

I wouldnt go for a year, but doing 8 weeks or so at a time on a powerlifter routine would help your size and strength in a big way

 

[0nyx]

whats the diff between a bodybuilders routine and a pl routine?

 

[DADAWG]

whats the diff between a bodybuilders routine and a pl routine?

powerlifters tend to do less reps and more weight , they also do a lot less shaping excercises and more compound movements

 

[laganda]

Yeah thanks!! tyhats what I was getting at. I was thinking I've doing a cycle becasue I might be heading in the PL direction anyway. What I was asking is if I choose to return to BB would the cycle benefit the return to BB if that was the case. But yeah you understood me. lol
NS, did you start out as a PL?

 

[Injectyourspinach]

A lot of powerlifting cycles involves too little time under tension to ensure serious growth especially when it comes to the sarcoplasm. The Westside approach is different though in that it includes the assistance exercises done in what Louie refers to as the "bodybuilding" rep range. So in Westside there's both the neural training of classic powerlifting approaches as well as the rep training that tends to promote faster growth.

The bad for bodybuilding as I see it: powerlifting tends to produce large waists, distended stomachs and an overall blocky appearance. But then considering who's been winning the major bodybuilding contests as of late, I guess it's debateable whether these are so bad. lol

I try to apply powerlifting tips to my training while avoiding the breathing in the hole that is recommended by the likes of Louie and Coan (to push the abs out) and rather using the approach recommended by Pavel and Chek (to pull the abs in) as well as avoiding the additional core training that the powerlifting authorities recommend. By doing this as well as ab vacuums regularly, I have been able to benefit from powerlifting ideas while maintaining what I consider to be a more aesthetic appearance to my waist and stomach and overall body taper.

 

[Littlewilly]

Did a WSB (westside Barbell) routine the last six months. Added alot of size and strength.
Here is a link with a good beginner routine for WSB.

http://www.elitefitnesssystems.com/documents/9week-training-program.htm

It is an older routine that doesn't use chains or bands (very important part of WSB training) but it is a good starting point.

IMO everyone should learn how to box squat

 

[Littlewilly]

I would add a little extra bicep work if you are a BB. Following the ME/DE routine I added roughly 20lbs after having been at a sticking point(bodyweight wise) for some time.

Great stuff. Some of the movements might not be familiar, try visiting westsides site or these ones for some videos and more info:
http://www.southsidegym.com/
http://66.235.16.23/training/growordie.htm
http://www.asylum-strength.com/videos.htm
http://www.joeskopec.com/assist.html

 

[laganda]

Hey thabks so much man!!!!!!!
THats the routine i was thinking of doing!
All those links are great thanks!
how did you go when you returned to bodybuilding style training? were you able to gain size again becuase all your lifts had increased?

 

[Littlewilly]

Most of my lifts were up big time. My biceps did lose some size as you do very little for them.
With all the box squating my regular squat shot up the most. Weights that were hard for a triple i am now doing for 10 solid reps!

Other than my biceps I was very happy I would add in some extra barbell and hammer curls to the routine if you are a BB using PL to add size.

I am still incorporating WSB movements in a regular BB routine. ie: box squats, lots of good mornings, pullthroughs, floor and board presses.

Just now I am also adding in things like leg extentions, flyes, etc.
so far so good.

 

[laganda]

Excellent!
What is the exact routine your using now.......what was the tranistion if you follow me? is it now more sets more reps etc?

 

[slobberknocker]

It would help with density. Gives you that "muscle maturity" look that bb'ers talk about.

 

[Littlewilly]

Excellent!
What is the exact routine your using now.......what was the tranistion if you follow me? is it now more sets more reps etc?

Right now I am training 3-4 times a week.

Right after I finished WSB I switched to a lower body/upper body split and trained MT-TF

Mon

Box squats
Good Mornings
Leg Press or Front Squat
DB calf raise

Tues

DE Incline Press
DB Press or Floor Press
Barbell Shoulder Press
T-bar rows
Shrugs
Hammer curls
Lying extentions

Thurs
Good Mornings
Pullthroughs
Leg Press
seated or hammer calf
abs

Fri
Incline lockouts or board presses
Machine press
laterals
Pulldowns
Hammer curls
Close press

Now i am on a MWF routine. Training Legs on Monday, Chest/delts/tris on Weds, and back and Bi's on Friday.

 

[fatchops]

I am switching from a BB style to a PL style for 10 weeks. I think it will help me get denser and def put some size on my back and chest, therefore leading me up to my show in Nov i can concentrate more on shaping. I just started this week, and I love it!!!

It can't be a bad idea.

 

['tensity]

Fatass

I am switching from a BB style to a PL style for 10 weeks. I think it will help me get denser and def put some size on my back and chest, therefore leading me up to my show in Nov i can concentrate more on shaping. I just started this week, and I love it!!!

It can't be a bad idea.

You are doing a beginning WSB program and should be good results from it. The program posted by LittleWilly is a strong layout but I would say for more advanced PL'ers rather than a starting point i.e. having some experience under your belt with the different lifts, learning how to maximize the accessory movements/muscles and breathing patterns. The links provided above are also good resources.

Trained WSB style for 3 years several years ago (up to and including going to visit Louie's place in OH) and did very well to build foundational strength. Now with a more BB focus, the payoffs are significant.

 

[rjx]

Just do 4-6 reps on all free weights, and 6-8 reps on all machines and cable exercises. Get the best of both worlds.

 

[fatchops]

Re: Fatass

You are doing a beginning WSB program and should be good results from it. The program posted by LittleWilly is a strong layout but I would say for more advanced PL'ers rather than a starting point i.e. having some experience under your belt with the different lifts, learning how to maximize the accessory movements/muscles and breathing patterns. The links provided above are also good resources.

Trained WSB style for 3 years several years ago (up to and including going to visit Louie's place in OH) and did very well to build foundational strength. Now with a more BB focus, the payoffs are significant.

Well I hope it puts some size on me......then maybe next time I can do something like what LilWilly posted.... I just hope it puts some size on my legs, cause it doesn't seem like I am going to be crushing my legs as we usually do..squats/leg press/ext...etc.....but I just you gary that you will lead me to the promise land!!!

 

[josh81]

man ever since I saw a guy prolapse his bowel in a squat position while powerlifting, I've kept my distance from the sport...I've stuck to body building and have seen plenty of gains in strength and size, so I'm sticking to that.

 

['tensity]

Yeah

man ever since I saw a guy prolapse his bowel in a squat position while powerlifting, I've kept my distance from the sport...I've stuck to body building and have seen plenty of gains in strength and size, so I'm sticking to that.

I saw that pic, pretty painful I'm sure. Yet another great reason to both train and tighten your transverse abs, strong core.

 

[Littlewilly]

man ever since I saw a guy prolapse his bowel in a squat position while powerlifting, I've kept my distance from the sport...I've stuck to body building and have seen plenty of gains in strength and size, so I'm sticking to that.

If that was that pic floating around a year or so ago it was FAKE bro.