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  1. #1
    Pain Train is offline Junior Member
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    Talking mixed PL/BB routine

    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.

  2. #2
    musclehed275 is offline Junior Member
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    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!

  3. #3
    NightOp is offline Member
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    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

    "

  4. #4
    Pain Train is offline Junior Member
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    thanks guys! i will try em for a few weeks!

  5. #5
    NightOp is offline Member
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    be sure to check out the articles at www.elitefts.com to understand how and why the ME and DE lifts are performed.

  6. #6
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    Kärnfysikern is offline Retired: AR-Hall of Famer
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    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.

  7. #7
    NightOp is offline Member
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    johan... will u be goin to failure on all of the non ME and DE lifts? How many days a week split?

  8. #8
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    Kärnfysikern is offline Retired: AR-Hall of Famer
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    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

    4day a week split.

  9. #9
    NightOp is offline Member
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    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.
    Last edited by NightOp; 07-28-2002 at 04:54 PM.

  10. #10
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    Kärnfysikern is offline Retired: AR-Hall of Famer
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    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).

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