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.

Here's some diagrams for some of WS4BB's exercises:

ME/RE LOWER

Upper is pretty self explanatory...

Excellent Resource.

this kethnaab guy seems like a real jackass. why you posting all his stuff here?

:biglaugh: Well Anuj cuts and pastes everything he sees. Sometimes he gets lucky.

Oh, and welcome to the board!

hey thanks! He picks up on some worthwhile stuff periodically, I suppose. :p

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.

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.

Good point. I've been meaning to do these. I'm still not sure....some people are saying to use your hands and push off from the ground and some don't..

Yes. Don't worry I'm not exactly a novice!

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.

Wasn't planning on using a machine. Hmmmm.

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.