WSBB routine any good????

[Jerald]

+++++ Max Effort Upper Body (Monday) +++++
A. MAX-EFFORT LIFT - barbell bench press Work up to a max set of 3-5 reps
B. Incline DB bench press 2 X 15-20
C. Barbell rows Superset Bent-over cable flyes (single arm) 3-4 X 8-12
D. Barbell shrugs 3 – 4 X 8-15
E. Skull Crushers 3-4 X 8-12
ABS (4 sets)
Low pulley Swiss ball crunches, Swiss ball reverse crunch, cable side bends

+++++ LOWER BODY - (Wednesday) +++++
A. MAX-EFFORT LIFT – deadlifts work up to a max set of 3-5 reps
B. Single leg squats, back leg elevated 3-4 X 8-15
C. Pull-throughs 3 X 8-12
D. Barbell curls 4 X 8-10
E. Plate pinch gripping 3 x failure
ABS (4 sets)
Hanging leg raises, cable crunch, Russian twist, broomsticks

++++++ REPETITION UPPER BODY - (Friday) ++++++
A. Barbell bench press 8 X 3
B. Chins Superset seated DB laterals 3 X 10-12
C. DB seated shoulder press 4 X 8-12
D. dips 3-4 X 12-15 Superset JM press 3-4 X 8-12
ABS (4 sets)
Weighted cable reverse crunch, hanging side knee bends, weighted decline crunch
++++++ REPETITION LOWER BODY - (Sunday) ++++++
A. Box squat 8 X 3
B. BB lunges 3 X 12-15
C. Hyperextensions 3 X 8-12
D. Barbell curls 4 X 8-10
E. wrist curls 4 X failure Superset reverse curls 4 X failure
ABS (4 sets)
Machine crunch, bench leg raises, toe touchers, bicycle, twist crunch

 

[DADAWG]

powerlifters world wide have made great gains useing louie simmons wsbb program .

 

[roccodart440]

WSBB routines have been proven to work. The guy has been in the game a long time and many champs have come out of his gym.

 

[dolf]

why is there no ME lower in this routine?

 

[Skarhead1]

nah wsbb sucks. No one has ever had any success off of it!

 

[blackjack]

why is there no ME lower in this routine?

its on Wed.

 

[Aztech]

WS works great...your program is not going to, sorry.

Max effort means just that..one rep, max effort, not 3-5 reps.

As for what you call repetition days...you should be thinking "speed days"

Also, you don't do the same benching motion for weeks in a row, nor do you deadlift every week for a max rep.

 

[Jerald]

Thanks for your help every1. Aztec, This is defraco West side for skinny bastartds. I want to work at a 3-5 RM. every3 weeks You are suppose to change the ME lift.... I.E. bench flat for 3, incline for 3, dips for 3 and so on ]
same with lower

 

[Aztech]

i see...if you are loking to put on some size, i highly suggest looking up the DC style of working out. (Dogcrap) That will add some much mass so fast, if that's what you're looking for. The WS is highly geared towards strength and has little regard to putting on wieght or size, not to say they can't come with the program but that's not what it was designed for.

 

[Jerald]

I see thanks i am deffintaly gonna go DC after WSBB.
I dont agree with your comment of its not geared toward mass......
MORE STRENGTH = MORE SIZE

I have seen my bench go from 245 to 270 in 4 weeks with this WSBB
but yeah I like the DC method that was what I was gonna go with..

 

[blackjack]

west-side was without a doubt the best program I have ever used for strength and mass gains. I used the "i need some mass" template in the west-side manual and was very pleased with it.

 

[getfitdoc]

WS works great...your program is not going to, sorry.

Max effort means just that..one rep, max effort, not 3-5 reps.

As for what you call repetition days...you should be thinking "speed days"

Also, you don't do the same benching motion for weeks in a row, nor do you deadlift every week for a max rep.

why won't 3-5 reps work for max effort?

3-5 will work for beg./intermediate lifters.

it depends on the person.

Jerald, what are you current stats, and best lifts?
height, weight, bench max, squat max, DL max?



but DC training is a good idea.

 

[Skarhead1]

i see...if you are loking to put on some size, i highly suggest looking up the DC style of working out. (Dogcrap) That will add some much mass so fast, if that's what you're looking for. The WS is highly geared towards strength and has little regard to putting on wieght or size, not to say they can't come with the program but that's not what it was designed for.

Wow you couldnt be anymore wrong. West side guys alawys look to add muscle it helps in powerlifting! the ws4sb by defranco was MADE for high school and collegiate athletes who are skinny and weak!!! pls dont give advice you no NOTHING about

 

[Aztech]

I guess I don't know shit.

I'll continue to stay at 200lbs and increase my max lifts as has been working for me.

Sorry for posting such terrible advice.

 

[getfitdoc]

I guess I don't know shit.

I'll continue to stay at 200lbs and increase my max lifts as has been working for me.

Sorry for posting such terrible advice.

na, you are strong, and i don't think it was bad advice.

but still, im curious why won't a 3-5 rep range work as a "me" day?

from what i understand the more novice you are, the more the 3-5 rep range works, the more advanced you are, the less it is effective.

calling it a "max effort" day isn't technically correct.

 

[Skarhead1]

If you're looking for size 3-5 reps is better than less reps. It's still going to build strength though. But you're right its not TECHNICALLY a max effort lift if you do 5 reps, max effort is supposed to be 1-3 reps (im almost certain anyway.

 

[Aztech]

From my limited experience of a few years and lots of reading and trying every training program ont he internet and magazines...it all really depends on the goals. You are going for one of three things:

1. Strength
2. Size
3. Weight loss

Now, working for one doesn't mean you'll not see a little bit of another but you should be really focusing on one. If it's strength, then you need to be pushing tha max number as much as possible..1-3 reps for that first exercise cause let's face it, this execise is what you are really going to the gym for. The stuff you do after it is effective but you won't get the results without doing them first, when you are most fresh.

I could ramble on for hours but 3-5 is effective, no doubt about it, just as 6-8 is effective too. IMHO, 3-5 isn't the best you could be doing to increase those max lifts. Sure, you do it every once in awhile but you'll mostly be working up to a 1rep max to accurately judge where you are and how you are progressing.

On my ME days, I go for a Pr in whatever compund lift i'm doing, dead, box-squat, bench, whatever. I'll follow-up with a 3-4 more exercises working in the 3-6 rep range and that's it. Maybe 10 working sets if you don't count the build-up to the first lift PR attempt. On those speed days, i'll work at around 50% of the last PR for a bunch of sets of doubles or triples following be some 8-12 rep ranges on the other exercises. This is seeming to work well for me thus far.

Just posting to try and help.