Westside for skinny b4stards

volatile

volatile

New member
Westside for skinny bastards

I have had enough of this plateu, I have been natural training for 1 year and I have realised today that ive been stuck at barbell bench press of 70x6 for about 4 f*ing months. I have tryed higher reps, lower reps, DB press, dips, different training routines etc but still have had no luck. Its really starting to annoy me now.

Now im going to try this powerlifting routine as of tomorrow (monday) what do you guys reckon, do you think ill be able to increase my bench press, is this a good routine for packing on strength + size?

LMK guys as im in the worst training slump ever

thx
 
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WSB is merely a template unfortunately being inexperienced most do way to much volume instead of working up towrds that volume..

it may work then it may not youll need to find what does work for you but i think WSB is a good start..

some good info in the link IA gave you
 
Ok gonna have a read and ill start with WSB, ill create a journal so I got something written down if anything goes wrong, thx guys
 
Diet is fine, high in protein (200+ ed) eating every 3 hours, if anything im putting on too much weight because I am gaining too much fat. Having to reconstruct diet so that I am gaining less fat, (think ill lower the calories from carbs)
 
Ive tryed training each muscle group once a week, low volume high intensity, high volume high intensity, high volume lower intensity, ive even tryed all those different types of intensity with training each muscle group twice aweek and still didnt have any increase in bench etc.

Had enough of this crap, ive recently cut and lost a good amount of bodyfat, and now ive started bulking again and it seems ive been eating too much, ive put on a bit of fat again with no increase in strength/muscle. This kinda stuff is so demotivating, this is the point where im most likely to pack it all in, but im not im going to try everything in my power to get back on track and get those lifts increasing.

Starting new diet of around 3000 calories a day, and westside for skinny b4stards, will right up the diet + training in my journal, hopefully people on this forum will be able to give me a helping hand to achieve my goals.

I have a lot of Anabolic Androgenic Steroids (AAS) and I know that these will certainly break my plateus, but ive only been training for 1 year, i dont want to start my first course just yet.

Heres what I have, kinda tempting :)

http://img363.imageshack.us/img363/6629/cimg16523ry.jpg
 
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WOW you've got some gear I see!
I remember you were going to wait until jan 06 to cycle.
Did you already decide your cycle? test only is recomended for first cycle (long ester test like enan or cyp).
 
You don't know SHIT about gear if you are thinking of using after only training for a year and only eating 200 grams of protein a day.

IA
 
volatile said:
I appreicate you trying to tell me about gear, but I already know a lot
Click to expand...

WTF MAN!! Who are you kidding? You should know that steroids are nothing for you, shit if you cant gain naturally at all then steroids wont do fuck.
Atleast get somewhere on youre own before going to AS!
In the end it's youre choice, but I guarantee you that the gains you will make will most of it go away post cycle as you apperently dont know shit about training, diet or sleep.


Sorry if this came out abit harsh, but what ever happend to training hard before relying on drugs and believe that they will do all the job.
 
Im not starting my cycle until i have nailed my training and diet.

I do know about rest (I currently make sure i get 10 hours sleep a night and if i wake up during I have some whey)

Im on 250 - 300+ protein a day, you seriously do not need more if your natural and trust me I have tryed consuming more (400+) but found no benefit just less cash.

I would say that I do know the basics about gear, so I dont know what your chatting about IA mate, I know about post cycle therapy (pct), keeping gains postcycle, side effects (psyhical and mental), which steroids do what (progesterone, androgens/anabolics) etc

Stop making me out as AFN (another fking noob) because I anit, I have researched and still research extensively (about 3 - 6 hours a night) for the past year + 1/2

Knew I was going to get flamed, thanks for the help much appreicated
 
Here is something I have quickly constructed from using the westside for skinny b4stards template, thing is there seems to be LOADS more volume then in the WSB templates you recommended me, I think I favour lower volume as my recuperative abilitys arent THAT great, (about average I would guess)

Why is there so much less volume in the WSB templates compared the the WSB for skinny b4stards?

Here is what I constructed, im not liking the volume at all!

Monday - ME upper
Flat barbell benchpress - (5RM)
Incline DB press 3x8 (10RM)
Cable Rows 4x10 (12RM)
Bent-over dumbbell rear delt flyes 2x12 (14RM)
Decline weighted crunchs 3x10

Wednesday - ME lower
Deadlift - (5RM)
Barbell reverse lunges 3x8 (10RM)
Hamstring curl – 3x10 (12RM)
Heavy dumbbell holds - 3xtimed sets

Friday - R upper
Pushups 3xmax (60 seconds between sets)
Skullcrushers 3x8 (10RM)
Lat pulldown 4x10 (12RM)
DB shoulder press 3x10 (12RM)
Thick Bar Curls 3x10 (12RM)
Rotational Ab Work, using hi & low cables – hi to low woodchoppers – 3 X 10 reps each side, low to high – 3 X 10 reps each side, rest 30 seconds between sets

Saturday - R lower
Box Squats – Warm-up to 8 sets of 2 reps, resting 30 seconds between sets
*Time your sets. The goal is to perform the 2 reps in 2 seconds or less. Don’t raise the weight until you’re able to perform all 8 sets in under 2 seconds. Remember that speed is king!
Dumbell Swings– 3x8 (10RM)
DB Power Cleans – 2x6 (8RM)

Id much rather do a 3 day split with only a ME upper, R upper, ME lower or something

Oh btw ME = maximum effort, R = repetition
 
volatile said:
Here is something I have quickly constructed from using the westside for skinny b4stards template, thing is there seems to be LOADS more volume then in the WSB templates you recommended me, I think I favour lower volume as my recuperative abilitys arent THAT great, (about average I would guess)

Why is there so much less volume in the WSB templates compared the the WSB for skinny b4stards?

Here is what I constructed, im not liking the volume at all!

Monday - ME upper
Flat barbell benchpress - (5RM)
Incline DB press 3x8 (10RM)
Cable Rows 4x10 (12RM)
Bent-over dumbbell rear delt flyes 2x12 (14RM)
Decline weighted crunchs 3x10

Wednesday - ME lower
Deadlift - (5RM)
Barbell reverse lunges 3x8 (10RM)
Hamstring curl – 3x10 (12RM)
Heavy dumbbell holds - 3xtimed sets

Friday - R upper
Pushups 3xmax (60 seconds between sets)
Skullcrushers 3x8 (10RM)
Lat pulldown 4x10 (12RM)
DB shoulder press 3x10 (12RM)
Thick Bar Curls 3x10 (12RM)
Rotational Ab Work, using hi & low cables – hi to low woodchoppers – 3 X 10 reps each side, low to high – 3 X 10 reps each side, rest 30 seconds between sets

Saturday - R lower
Box Squats – Warm-up to 8 sets of 2 reps, resting 30 seconds between sets
*Time your sets. The goal is to perform the 2 reps in 2 seconds or less. Don’t raise the weight until you’re able to perform all 8 sets in under 2 seconds. Remember that speed is king!
Dumbell Swings– 3x8 (10RM)
DB Power Cleans – 2x6 (8RM)

Id much rather do a 3 day split with only a ME upper, R upper, ME lower or something

Oh btw ME = maximum effort, R = repetition
Click to expand...


give it a shot and post your log in the journal section so we can follow along.

good luck.
 
If i remember correctly westside for skinny bastards is constructed for athletes to keep lower body work lower due to the stress of running and plyometrics and other fun stuff athletes do, i would not recommend it for a someone trying to gain muscle exclusively. I like the one above much better. Also, i will warn you wide stance box squatting is not the best for quad size. You can do them with a closer stance, or add some free squatting in afterwards, maybe a set or two of pause squats, i beleive PB and Blackbeard are fans.
 
jcp2 said:
If i remember correctly westside for skinny bastards is constructed for athletes to keep lower body work lower due to the stress of running and plyometrics and other fun stuff athletes do, i would not recommend it for a someone trying to gain muscle exclusively. I like the one above much better. Also, i will warn you wide stance box squatting is not the best for quad size. You can do them with a closer stance, or add some free squatting in afterwards, maybe a set or two of pause squats, i beleive PB and Blackbeard are fans.
Click to expand...

Hi there, when you say you like the "one above much better" which are you refering to, the one I have constructed and pasted above? Or a routine from IA's top 5 WSB variations?
 
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