about the WSB training concept

[CollegeKid]

okay so i read a bit about WSB and the whole concept seems to be this:

train muscles for maximum effort one day, then for dynamic effort a few days later, and repeat.

now what i'm wondering is, could this ME/DE method be applied to a split like: chest/back, legs, arms/shoulders. wherein ME day would be chest/back day (max out on bench, rows) and DE is arm day (lowered weight on skullcrushers, curls etc). would something like this work.... ?

 

[spatts]

CK, it sure can. My husband recently decided to start lifting (wonder of wonders..I think I heard the choir when he asked for my help), and I put him on a westside/ 5x5 hybrid. He's training with 5x5, split by lift, and will have 2 speed days too (not starting with speed as he's really, really, really a beginner right now). He's also doing active recovery work, and that's helping him get through the initial weeks that can be so painful (now he knows which muscles lower him to the toilet..lol).

Right now he's on the basic WSB minus the speed days. The other two days are exactly like a typical WSB workout, only the first 2 main moves are done 5 x 5 , and the rest of the workout is in a higher rep range. Lucky for him, and me, he was able to execute a textbook squat and deadlift the first time I ever showed him how to do it, so we may be adding the speed elements, without accomodated resistance, very soon.

To get back to your question (sorry), you can also split WSB up by body part, in theory. It's not WSB anymore, but it's still a very well rounded program designed to hit the most number/types of fibers possible. If hubby decides to switch to that route, we had talked about a push/pull/legs split, with the moves executed like WSB (either 1-3 rep maxes in partials) or 5x5. Then accessory work in the 1-15 rep range. WSB speed days are 2x8, 2x10, or 2x5 anyway, so that's not much different. Then the second move on speed day could be done 5x5 or to a 3RM. We had talked about doing a push/pull/legs/speed split, where the speed day was at least 2-3 days from the rest, and only involved one speed move for bench and one for squat, then the next week bench and dead...alternating. Then no other moves that day...just the speed work.

That's kind of all over the place, so I hope it made sense.

 

[CollegeKid]

that must be an interesting dynamic.. i don't know if my fragile ego could handle having a wife that could bench press twice as much as me

so i guess, what you're saying is that, yes.. the altered WSB can be done with good results? i'm hoping to get maximum muscle hypertrophy, though i love strength gains as well. should i just do 50% of 1RM on my arm exercises then (as the DE workout)? right now i'm doing HIT... just maxing out to failure on all of my exercises (gained 35lbs in one year with this method) but i've reached a sort of plateau in muscle gain so i'm looking for new ideas. i don't know if i can mentally handle doing puny weights on DE day but if you say "go for it" i'll just suck it up and do it . anything to look bigger!

 

[spatts]

I have the hydro results to prove it, but I get awesome size and strength gains off WSB...same reason Needsize gets great size and strength gains off 5x5...VARIETY.

Hubby used 95 for his 5x5, and I bench around 200. Having all that testosterone, though, I assume he'll pass me up before I know it, so I better not rub it in.

As for speed work, we use 60% of 1RM free weight, and about 40% of 1RM is we're using bands or chains for accomodating resistance.