Iron Addicts Westside Variations
hi ppl... i'm taking this off IronAddicts.Com...
this was originally written by iron addict: Here are my basic templates of modified Westside Barbell Routines. These are only the basic structure and they are each modified to meet the individual trainees goals, weaknesses, and recovery. This is accomplished by the specific lifts done and the volume and intensity levels of the lifts. What will these types of routine do for many if not most of you? Build strength faster than any BB program you have ever tried by a long shot. Just strength? Nope! For most of you, size will be awesome to. It may be the fastest way for many of you to reach your lifting goals. Whether you are a BB’er or PL’er. I CHALLENGE ANY OF YOU THAT ARE NOT SATISFIED WITH YOUR CURRENT LEVEL OF PROGRESS TO TRY ONE OF THESE FOR JUST 4 WEEKS! Band work is only added after one or two 8-week cycles. After the first 8 weeks weak points and sticking points are reviewed and the next routine designed accordingly. The first and perhaps the one most suited for “average/hardgainer” trainee is a two-day a week routine done on a Monday/Thursday, Tuesday/Friday type split. After 6 weeks or so, 2 days a week GPP work is added either on the workout days, or the days following. Speed work is included after a time for most trainees, but most start without it. I use this template a lot, and while I know most guys will automatically dismiss it as not enough work, and days in the gym, but it is EXTREMELY effective and probably the best bet for guys just starting out with a real strength oriented routine. Here is an example: Monday Pull-down abs 3 x 10 2-board BP x 1 Bar Extensions in Rack 3 x 8 DB Bench 4 x 8 Lateral Raise 4 x 8 Tuesday GPP Wednesday Off Thursday Weighted Abs 2 x 10 Box Squat x 1 SLDL x 8 Pullthroughs 3 x 8 Bent Row 4 x 8 Friday GPP Saturday Off Sunday Off Monday Pull-down abs 3 x 10 GCBP BP x 1 Bar Extensions in Rack 3 x 8 DB Bench 4 x 8 Lateral Raise 4 x 8 Tuesday GPP Wednesday Off Thursday Weighted Abs 2 x 10 GM’s x 1 Box Squat 1 x 8 Pullthroughs 3 x 8 Dorian Row 4 x 8 Friday GPP Saturday Off Sunday Off Monday Pull-down abs 3 x 10 Dumbbell Bench 2 x 6, PUASE EVERY REP Bar Extensions in Rack 3 x 8 Tricep PD 2 x 10 Lateral Raise 4 x 15 Tuesday GPP Wednesday Off Thursday Deadlift x 1 SLDL LIGHT 2 x 10 Glute/ham raise 3 x 8 Dorian Row 4 x 8 Friday GPP Saturday Off Sunday Off The second variation is much like the second but with a third day added for upper back work. It is better suited to Bodybuilders that need a bit more volume for some lifts since by adding the third day there is less work done on the primary lift days. Again, speed work optional at first, and added in time. This is a great format for those that don't recover that well, but are not super-hardgainers. As you can see there is no speed work. This is OK for those first starting WSB, or in my case, someone that needs a break. Speed work can be added if preferred by either doing them before, or after the ME lift. I have only shown one week, because I change my ME EVERY week, and accessory work every 2-3 weeks and quite frankly, for me every workout is different regardless of what I have planned as I go by feel most days. It should give you an idea about another option for routine structure. Monday, Back/Biceps/Abs Weighted Abs 2 x 10 Dorian Row 4 x 8 Dumbbell Row 2 x 8 Tuesday GPP Wednesday, ME BENCH Board bench press, one MAX set of 1 rep Skull Crushers 3 x 10 PAUSED on power rack pins Dumbbell bench press 2 x 10 PAUSE EVERY REP Lateral raise 3 x 10 Thursday Off Friday, ME Squat Band Pull-down Abs 2 x 10 Safety Squat Bar box Squat with bands x 1 rep max SLDL 1 x 8 Pullthroughs 3 x 8 Saturday GPP Sunday Off __________________________________________________ ______________________ This format is for guys that have slightly above average to well above average recovery ability. If you are a hardgainer or extreme hardgainer this is not the format to attempt. It is only a SAMPLE and is not laid out exactly like I write them for clients for a few reasons. I wanted to make sure EVERYONE had access and ability to do the lifts listed, and everyone that has even a modest gym can do these. I used a 3-week (it ends up being closer to 4 actual weeks because of the rotating format) on the ME lifts for simplicity sake. SOME lifters do get a 3 week rotation on ME lifts and other get 2 weeks, or even one. There is no waving of the weights or volume for either the DE work or the repetition work. Again this was done for simplicity sake, and I also can’t give it all away-lol. And last but not least, not knowing who will be attempting it, it is quite generic. But I will bet that anyone that recovers even remotely well will do extremely well on it. After just 4 weeks you WILL have a higher bench, squat and deadlift. Monday ME Squat, Arched Back Good Morning in Rack, 2 inches above parallel, 1 max set of 3 reps Box Squat 2 x 8 at parallel, should have 2 reps left in you for all sets. Glute/ham raise 3 x 8 to failure Barbell Row 3 x 8, NTF Dumbbell Curl 3 x10, NTF Tuesday Off Wednesday ME Bench CG bench press in rack 4 inches from chest, 1 max set of 1 reps Skull Crushers, straight bar 3 x 10, only last set to failure Dumbell bench press 2 x 10, only last set close to failure Lateral raise 4 x 10, NTF Abs, HEAVY 3 x 10 Thursday Off Friday DE Squat DE Box squat at parallel 2 reps x 6 sets, 45 TIMED seconds between sets Pull-Throughs 3 x 10 Only Last set close to Failure Glute/ham 3 x to failure, or reverse hyper 3 x 8 Lat Pulldown, wide grip 4 x 6, NTF BB Curl 3 x 6, NTF Saturday Off Sunday Off __________________________________________________ __________ Monday DE Bench Speed Bench press 3 reps x 6 sets, 45 TIMED seconds between sets JM Press 3 x 6, NTF Tricep Pushdowns 3 x 8, NTF Dumbell Shoulder press 3 x 8 OR lateral raises, NTF Hanging leg Raises 3x 10 Tuesday Off Wednesday ME Squat Arched Back Good Morning in Rack, 2 inches above parallel, 1 max set of 3 reps Box Squat 2 x 8 at parallel, should have 2 reps left in you for all sets. Glute/ham raise 3 x 8 to failure Barbell Row 3 x 8, NTF Dumbbell Curl 3 x10, NTF Thursday Off Friday ME Bench CG bench press in rack 4 inches from chest, 1 max set of 1 reps Skull Crushers, straight bar 3 x 10, only last set to failure Dumbell bench press 2 x 10, only last set close to failure Lateral raise 4 x 10, NTF Abs, HEAVY 3 x 10 Saturday Off Sunday Off __________________________________________________ __________ Monday DE Squat DE Box squat at parallel 2 reps x 6 sets, 45 TIMED seconds between sets Pull-Throughs 3 x 10 Only Last set close to Failure Glute/ham 3 x to failure, or reverse hyper 3 x 8 Lat pull-down, wide grip 4 x 6, NTF BB Curl 3 x 6, NTF Tuesday Off Wednesday DE Bench Speed Bench press 3 reps x 6 sets, 45 TIMED seconds between sets JM Press 3 x 6, NTF Triceps Pushdowns 3 x 8, NTF Dumbbell Shoulder press 3 x 8 OR lateral raises, NTF Hanging leg Raises 3 x 10 Thursday Off Friday ME Squat Arched Back Good Morning in Rack, 2 inches above parallel, 1 max set of 3 reps Box Squat 2 x 8 at parallel, should have 2 reps left in you for all sets. Glute/ham raise 3 x 8 to failure Barbell Row 3 x 8, NTF Dumbbell Curl 3 x10, NTF Saturday Off Sunday Off __________________________________________________ _________________ Monday ME Bench CG bench press in rack 4 inches from chest, 1 max set of 1 reps Skull Crushers, straight bar 3 x 10, only last set to failure Dumbbell bench press 2 x 10, only last set close to failure Lateral raise 4 x 10, NTF Abs, HEAVY 3 x 10 Tuesday Off Wednesday DE Squat DE Box squat at parallel 2 reps x 6 sets, 45 TIMED seconds between sets Pull-Throughs 3 x 10 Only Last set close to Failure Glute/ham 3 x to failure, or reverse hyper 3 x 8 Lat pulldown, wide grip 4 x 6, NTF BB Curl 3 x 6, NTF Thursday Off Friday DE Bench Speed Bench press 3 reps x 6 sets, 45 TIMED seconds between sets JM Press 3 x 6, NTF Tricep Pushdowns 3 x 8, NTF Dumbbell Shoulder press 3 x 8 OR lateral raises, NTF Hanging leg Raises 3 x 10 * NTF means NOT to Failure The standard Westside Barbell format is this: ME Squat day on Monday ME Bench on Wednesday DE Squat on Friday DE Bench on Sunday Of course the lifts are done according the lifters goals, weak muscles/sticking points, and recovery ability. This format overtrains a lot of people, but nothing works better for those that can recover from it. If you have just read this and are totally unfamiliar with WSB DO NOT POST A BUNCH OF BASIC QUESTIONS. IF YOU DO NOT KNOW WHAT DE OR ME MEANS, OR OTHER SIMILAR STUFF YOU DO NOT HAVE THE KNOWLEDGE TO ATTEMPT THIS. YOU MUST HAVE AT LEAST A BASIC UNDERSTANDING OF WESTSIDE BARBELL PRINCIPLES BEFORE ATTEMPTING THIS. Go to the WSB section of my site and read up and then ask away about how to make it work better for YOU. Iron Addict |
Good find anuj.
I've tried some of IA's modified routines in the past and I can vouch that they are pretty solid and worth taking a look at if your interested in starting WSB training. He has alot of articles on WSB and really knows his stuff. I personally did a slightly modified version of his third routine above (the three day ME split) and got some pretty good results. Just make sure you have plenty of boards and boxes lying around your place or you might find yourself making a trip to Home Depot's lumber department.:yikes: |
^^ ha ha...!
no, i'm not gonna do WSB... but i thought it might help others if they ever choose to... :) |
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