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its my first poast in the PL forum but i read it a lot. i'm a bbder but would like to pack on some extra mass. i gotta say i'm pretty overwhelmed by how much info there is out there. im just looking for some BASIC movements to put into my bbing routine. i already do DL BP and squats but all for only 4 sets of 8. should i do more sets\less reps and cut out other bbing excersizes? any opinions or suggestions would be appreciated. thanks.
thats a good idea to stick with the basics!!! i would go down to as low as 4 reps sometimes...you could also do things like partial dl, bench lockouts...here could be a sample chest/tricep routine
incline bench work up to a set of 3-6
flat db presses 3-6 reps
medium grip bench 3-6 reps
rack lockouts..partial bench 3-6 reps, go super heavy on these
skull crusheres sets of 8
remeber, if your stronger...youll be able to handle more weights, even when doing 8-10 rep range..this will pack on the size! Notice, you only go up to one set to failure..this is plenty!
here is a mixed BB and PL routine westside style..i think that i stole this from johan's post on a thread somewhere...
"BodyBuilding: 4 Day Split
Day 1 AM:
Lower Body Core Exercise: Work up to a 5 rep maximum of a Maximum Effort Movement
Lower-Body Assistance: All Sets and Reps are Variable
1. RDL
2. Lunges
3. Leg Extensions
4. Lying Leg Curls
5. Calf Raise
Medicine Ball Ab Work
Day 1 PM:
Back Work:
1. Rotate Different forms of Row for a 5RM
2. Lat Pull Downs: Variable Sets and Reps
3. External Pulls: Variable Sets and Reps
Biceps: Variable Movements, Sets & Reps
Reverse Hypers: 5x8 (If you do not have one of these, perform Pull-Thru’s)
Day 2 AM:
Upper Body Core Exercise: Work up to a 5 rep maximum of a Maximum Effort Movement
Chest Assistance: All Sets and Reps are Variable
4. Dips
5. Chain Push-ups
Triceps: All Sets and Reps are Variable
6. JM Press
7. DB Tricep Extension
Day 2 PM:
Shoulder Work:
1. Military Press: Up to a 5 RM
2. Lateral Raise: Sets and Reps are Variable
3. Clean Shrugs: Sets and Reps are Variable
Ab Work: Sets and Reps are Variable
Day 3AM:
Dynamic Box Squats: 50% of 1RM for 8-12sets of 2 reps
Superset: All Sets and Reps are Variable
4. Glute Ham Raise
5. Reverse Leg Extensions (Seated Hamstring Curls)
Superset: All Sets and Reps are Variable
6. Single Leg Squats
7. Step-ups
Calf Raise: 6-8 sets with variable reps
Ab Work: All Sets and Reps are Variable
Day 3 PM:
Back Work:
8. Pull-ups: All Sets and Reps are Variable
9. Cable Rows: All Sets and Reps are Variable
10. Clean High Pulls: 4 sets of 5 reps
Biceps: Variable Movements, Sets & Reps
Arched Back Good Mornings: 3x10
Day 4 AM:
Dynamic Bench Press: 8-10 sets of 3 reps with 50% of your 1RM
Chest Assistance: All Sets and Reps are Variable
1. Superset: DB Incline Press with Pullovers
2. Superset: Illegal Wide BP with Chest Flyes
Triceps work: All Sets and Reps are Variable
3. Close Grip BP
4. Superset: Triceps Extensions with Pressdowns
Day 4 PM:
Shoulder Work:
1. Snatch Shrugs to a 1RM
2. Front, Rear, Side Laterals for 3 sets of 15 Reps
b. Ab Work: All Sets and Reps are Variable
"
thanks guys! i will try em for a few weeks!
be sure to check out the articles at www.elitefts.com to understand how and why the ME and DE lifts are performed.
Im planing on doing a combination of westside and bodybuilding now when I go on cycle. But it will be more focused on bodybuilding.
Im going to do this workout today.
Chest:
Bench work upp to a 5rm and then work upp to a 2 or 3rm.
DB press 2-3*6-8
Incline db or bench 2-3*6-8
Pullover 2*6-10
Flyes 2*6-10
Havent decided on what days im going to do speed work yet. I will uppdate it here on how my next workouts will look like if anyone is interested. Basicly the only thing I will keep from the westside is the ME and DE work the rest is going to be bodybuilding.
Thinking about addind tri work to, because I have noticed that the tris can recover and be trained 2 times a week from the time I was on westside.
johan... will u be goin to failure on all of the non ME and DE lifts? How many days a week split?
always failure doesnt matter if it is westside or not but always failure. Feel like a lazy piece of shit if I dont go to failure :lol:
4day a week split.
hmm... I don't think I could handle that much failure w/o overtraining :)
besides.. I'm converting to PLing as we speak.... good luck bro.
Thanks bro.
well I have always trained to failure before and it seemed to work(did alot of negatives and forced reps and drop sets and shit every workout to before I started with westside and didnt have any overtraining symptoms what I know off, but didnt gain much either).