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05-24-2006, 05:11 PM
| #11 (permalink) |
| Moderator Rank: Light Heavyweight Experience: 7-10 Years  Join Date: Mar 2005 Location: CA
Posts: 3,859
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Gender:   |  DC Training is my number one program for size..BUT, this program here (WS4BB) really has me wanting to shift gears completely and do the actual Westside powerlifting template. I was reading through the entire Westside Primer FAQ that Anuj posted and it was easier to read than anything else I've seen to date. The full program actually looks like a superb one for gaining mass (even though it's secondary). I'll probably be DC'ing through the summer and fall (at least), but this winter if I need a break from the program's intensity, I'm also picking up this one. IMO a perfect prelude for possible transition to powerlifting. |
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05-26-2006, 09:44 AM
| #16 (permalink) |
| Rank: New Member Join Date: May 2006
Posts: 18
| hey thanks! He picks up on some worthwhile stuff periodically, I suppose.  as for the lower back issue 1) Ghetto GHR won't touch your lower back in the least. You'll be too worried about your hamstrings yelping 2) You build up to it. As I said, this is the MOST advanced, as far as workload, program I have run. It is exhausting. You don't just jump into this. your workload capacity should be VERY high from a DF 5x5 or from a whole helluva lot of training 3) Reverse hypers are as much for recovery on some days. Remember, accessory work doesn't ALWAYS have to be balls-to-the-wall. It can be a "feeder" workout. Also recognize that reverse hypers STRETCH the lower back out, which you will find feel GRRRREAT after deadlifts and GMs and the like EDIT - realized I didn't mention pullthroughs. Those are a fine substitute for reverse hypers if need be. |
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05-26-2006, 09:51 AM
| #17 (permalink) |
| Rank: New Member Join Date: May 2006
Posts: 18
| damn. first reply got waxed the GHRs don't hit the lower back much at all. Your hammies will definitely attest to that the reverse hypers are not going to be all-out every time. You can use them as feeder workouts to assist in recovery. i.e. you use them to get a nice stretch in the lower back and get some blood to the area to assist in recovery as well as strengthening the area GPP needs to be high before hitting this up. It's something that I take for granted being a military dude, but not everyone is going to have the recovery for this without training for it. as for back problems, I have spinal problems as well. the reverse hypers really should be a must-do in your setup. Not too many people have access to a reverse hyper though, unfortunately. |
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05-26-2006, 09:57 AM
| #18 (permalink) | ||
| Moderator Rank: Heavyweight Experience: 7-10 Years Join Date: Jul 2005
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Good points. Pullthroughs are somewhat of a mainstay for me. If I have any problem I'll substitute. You have to realize that with a spinal injury certain things well aggravate it which would seem beneficial otherwise. That is not to say I'm not going to be trying the reverse hypers. | ||
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05-26-2006, 10:05 AM
| #19 (permalink) | |
| Moderator Rank: Heavyweight Experience: 7-10 Years Join Date: Jul 2005
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05-26-2006, 10:11 AM
| #20 (permalink) |
| Moderator Rank: Heavyweight Experience: 7-10 Years Join Date: Jul 2005
Posts: 5,044
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Gender: | OK someone tell me the correct way to do the Ghetto GHR's. I keep getting different descriptions all over the place. Apparently I don't know what the hell I'm doing on this. *Edit* NM, I got it. Last edited by Eric3237; 05-26-2006 at 11:07 AM. |
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Curveball
Well Anuj cuts and pastes everything he sees. Sometimes he gets lucky.
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