Sports Specific workout

[Machdiesel]

In a few months I am going to start a big bulker and my first PH cycle so looking for the best possible workout. I am always going back and forth between powerlifting and Bodybuilding workouts and which will get me the biggest/strongest. In the process of researching workouts I Came across this West Side inspired workout geared towards young athletes. It seems very demanding and I like that it is completely diff then anything I have ever done. What do you guys think??? It is designed bye Joe Defranco for anyone who knows him. It is called West Side for Skinny Bastards

http://www.defrancostraining.com/art...rds-part3.html

[Machdiesel]

any thoughts?

[polly56]

I used it a couple of years ago and I liked it, I like how he does the heavey then dynamic day for both uppoer and lower body in the same week. If you are a novice or intermediate lifter or you just want to give it a shot I definatly think you should try it out, I see you have mentioned that you havent done anything like it before, if thats the case then I think it'd be a good idea to try it out and see how your body responds to this type of training.

[Machdiesel]

Here's the workout, dont think the link is working.....

Monday- Max Effort upper body

Flat BB Bench (work up to a 3 rep max) heres a sample
95 X 5
135 X 5
185 X 3
225 X 3
275 X 3
295 X 3
315 X 3
Incline Dumbell Bench (or Tricep death with boards)
1 warmup
3sets of max reps with a range of between 15-20 OR some thing like x10 x8 x6 x12

Back Superset
Rows/Bent DB Rear delt fly's, each exercise 12 reps, perform 4 supersets

Shrugs
4 sets of 8-15 reps

Standing Bicep curls
4 sets of 8-12 reps

TuesDay- Dynamic effort Lower Body

Box Jumps
8 sets of 3 jumps

Bulgarian Split squats
3 sets of 8-12 reps

Pull throughs
3 sets of 8-12 reps

(Could ad 3 sets of cossack squats)

Weighted ab exercise
4 x 12-15

Thursday- Repetition upper body

Barbell Bench Press (Or incline DB bench 4 sets of 8-12)
3 sets of max reps at 55-60% of 1rm

Back Superset
Lat pulldown(or chin ups)/rear delt flys 4 supersets each exercise 8-12 reps

DB military press
4 sets of 8-12 reps

Traps/Tri superst
Shrugs/Skulls 4 supersets each exercise 8-12 repps

Grip/forearm exercise
Wrist rollers

Max Effort Lower Body

Squats
work u to a 5 rep max same as bench press on monday

Barbell Step-ups
3 sets of 12 reps

Deadlifts
3 sets of 12 reps

Ground high rep ab exercise circuit
sprinter sit-ups, V-ups, toe touches, hip thrusts. 15 reps each 3 circuits

[Machdiesel]

Anyone else have any experience with this type of training??

[soulstealer]

Its a basic sports workout incorporating plyometrics for explosive power and some balance work.... seems like a pretty solid all around workout... however I wouldnt suggest it for powerlifting or bodybuilding... Its more of a sports generic workout... like maybe wrestling? lol in any event I would change it for each individual sport...

[Machdiesel]

Yea I understand that but I seem to grow MUCH faster when working out each muscle twice a week then the standard BOdybuilding once a week method. That being sad When I start my bulk in 2 weeks I really wanna get the most out of it. I feel like this type of workout will get me the strongest the quickest, and see the biggest strength gains on my big lifts(bench, squat, row, dead) and in turn strength will equal size. Then once I have have packed on the weight an strength I can focus on cutting and aux exercises for bi's, tri's and bodybuilding type stuff. Am i way off here?