WSB alternation question

[PlatnumKowboy]

Right now I'm doing dave tates 9 week beginners program and I'm about halfway through. I have so far gotten stronger each week and feel stronger than ever.

Anyways I wondered if after the nine weeks I should cycle assesory exercises also or just the main movement exercises?

Last question is when should I incorporate bands I already ordered the minis and used them a little because I was excited but it isn't called for in the 9 week program so would I just start now or after the 9 weeks is over?

 

[b fold the truth]

I determine the accessory exercises according to what my weaknesses are. The tough part is actually finding the weaknesses as well as the accessory exercises which will have the best carryover.

Sure...why not try the mini bands...give them a whirl.

B True

 

[argent]

So you are doing the same ME move the whole nine weeks for your resrective workouts?

 

[PlatnumKowboy]

So you are doing the same ME move the whole nine weeks for your resrective workouts?

No its the Sticky at the top of this board that Spatts posted also an article on elitefts.com it but it looks like you switch every third week because its a beginners cycle. They say to switch every other or even every week as you get more advance though.

 

[endpoint]

I determine the accessory exercises according to what my weaknesses are. The tough part is actually finding the weaknesses as well as the accessory exercises which will have the best carryover.

thats what westside is pretty much about.....you cant plan ahead.

pick your exercises to help your weakness, the weakness will always move.....so cater your work outs to that.....dont plan ahead.

they say change the accessory every 3-4 weeks.......but dont change it for the sake of changing it.....change it when it goes stale.....but always try to add weight, reps and sets where possible

 

[nanotitan]

I agree, changing the ME movement constantly is key to the continued strength gains in WSB. But always make sure you're working your weaknesses not your strengths.

 

[PlatnumKowboy]

finding weaknesses

What is the best way to find a weakness. People on this board have said soreness isn't an indication of a muscle being worked hard so more soreness in one place shouldn't mean that's a weak spot, right?

So how would I determine a weakness? If I lean forward in a squat thats weak ab's and back, if I stick at the bottom of a bench thats weak shoulders, ect is that how you guys find your weak spots?

 

[spatts]

The spot you fail in a 1 RM, or the spot you fail or are low on in partial work (usually the same as your failure spot).