1 bodypart a day training

[skaman607]

Why don't you train WSB? spatts was explaining the wonders of it on my thread, that it combines strength with hypertrophy.

 

[jeremys]

i could but

1) i dont have a squat rack until christmas

2) my ass cant stand to get any bigger

3) i definately got thicker in traps and tri's doing westside, but i lost size in bi's, chest, forearms, etc. although i could only do bench b/c of injury anyways, so it may be because of that

if i could put on the same size i could with any BB program, i would definately train westside and eventually compete in both. i just dont see how westside could put mass in ALL areas needed for bbing.

 

[skaman607]

1. I don't have a squat rack either, and I know how hard it is to squat and gm witthout one, but I try, and it might hurt my squat while I'm using it a little bit, but when i do get a squat rack in 2167 my squat will be much stronger


2. Also you could do a hybrid westside program, where you put bi's in as assistance work, and you can fool with the rep scheme too

 

[jeremys]

bump for somebody to give me ideas for reps/sets and stuff? remember, i dont have a squat rack. and strength/size are both 50/50 in terms of priority

 

[spatts]

Hm...I'm not sure which fits your schedule best. I have a few basic rules I use. I keep back and legs as far apart as possible, in a BB split. I like lots of recovery, so I favor the 3-4 day splits. I like to work chest and tris together, since I use PL bench form. If I were to go back to a BB split, I'd probably do something old school and similar to WSB, like a compound move followed by 5x5 accessory work. I REALLY like push/pull/leg splits.

 

[jeremys]

so you're saying i should do an older PL split instead of say, ME and DE bench and then assistance work for mass? i only see myself competing in bench contests in the near future.

anything can fit my schedule. i'm always home and i never do anything..

 

[vinylgroover]

Day 1 - Chest and biceps
Day 2 - rest
DaY 3 - Shoulders and triceps
Day 3 - Back
Day 4 - rest
Day 5 - Legs
Day 6 - rest
Day 7 - rest

 

[zackdarnell]

Day 1 - Chest and biceps
Day 2 - rest
DaY 3 - Shoulders and triceps
Day 3 - Back
Day 4 - rest
Day 5 - Legs
Day 6 - rest
Day 7 - rest

I'd recommed putting more time between back and legs.

 

[spatts]

Monday...PULL: Start with PL deads, and then do a 5x5 for traps, bis, etc..

Tuesday...REST

Wednesday...PUSH: Start with PL Bench then push work in 5x5, chest, tris, etc...

Thursday...REST

Friday...LEGS: Start with PL style Squat, then all other leg work to 5x5.

Sat...EAT AND GROW

Sun...EAT AND GROW

*Shoulder work could fall into a push or a pull depending on the move. I would pick one. Like one week use pulling shoulder moves and put them on Mon, then the next week use pushing shoulder moves and put them on Wednesday.

 

[jeremys]

so no board presses or speed bench?