Reply
Page 1 of 7 1 2 3 ... LastLast
Results 1 to 30 of 200
  1. #1
    Hey You Guuuys!!! Fullback7's Avatar
    Join Date: Sep 2007
    Location: Houston, Texas, United States
    Age: 33
    Posts: 4,171
    Rep Power: 499
    Fullback7 has a spectacular aura about. (+250) Fullback7 has a spectacular aura about. (+250) Fullback7 has a spectacular aura about. (+250) Fullback7 has a spectacular aura about. (+250) Fullback7 has a spectacular aura about. (+250) Fullback7 has a spectacular aura about. (+250) Fullback7 has a spectacular aura about. (+250) Fullback7 has a spectacular aura about. (+250) Fullback7 has a spectacular aura about. (+250) Fullback7 has a spectacular aura about. (+250) Fullback7 has a spectacular aura about. (+250)
    Fullback7 is offline

    Anything and Everything You Want To Know About Westside Training For Athletes

    I'm getting ready for my West side Barbell certification, so I thought I would answer any questions that yall had about west side training techniques, through my studies and observations. This includes, questions about Joe D's west side template, box squat height, how to vary ME & DE lifts, How to deload, basically everything.... So ask away.
    CPT-ISSA
    Trainedbykevin.com
    Reply With Quote

  2. #2
    Registered User Retsam's Avatar
    Join Date: Oct 2007
    Age: 41
    Posts: 73
    Rep Power: 165
    Retsam has no reputation, good or bad yet. (0)
    Retsam is offline
    How would you add in power cleans and snatches into the program? I've been working on my olympic lifts with a certified coach for the past 2 and a half months, still don't have perfect form and I realize that's why Joe didn't include these lifts in the original template but now that I know how to do them I would like to add them in.
    Reply With Quote

  3. #3
    Hey You Guuuys!!! Fullback7's Avatar
    Join Date: Sep 2007
    Location: Houston, Texas, United States
    Age: 33
    Posts: 4,171
    Rep Power: 499
    Fullback7 has a spectacular aura about. (+250) Fullback7 has a spectacular aura about. (+250) Fullback7 has a spectacular aura about. (+250) Fullback7 has a spectacular aura about. (+250) Fullback7 has a spectacular aura about. (+250) Fullback7 has a spectacular aura about. (+250) Fullback7 has a spectacular aura about. (+250) Fullback7 has a spectacular aura about. (+250) Fullback7 has a spectacular aura about. (+250) Fullback7 has a spectacular aura about. (+250) Fullback7 has a spectacular aura about. (+250)
    Fullback7 is offline
    Originally Posted by Retsam View Post
    How would you add in power cleans and snatches into the program? I've been working on my olympic lifts with a certified coach for the past 2 and a half months, still don't have perfect form and I realize that's why Joe didn't include these lifts in the original template but now that I know how to do them I would like to add them in.
    Dont even worry about them if you dont have the form down. My belief is that ME and DE box squats, can benefit you just as much as O lifts, if not more.

    If you really want to put them in you can, throw them in for the hamstring, or the Unilateral leg exercise. Make sure you only do this once, as a low volume/high intensity lift.. around 3x3.
    CPT-ISSA
    Trainedbykevin.com
    Reply With Quote

  4. #4
    Registered User crppleman51's Avatar
    Join Date: Dec 2007
    Age: 27
    Posts: 493
    Rep Power: 0
    crppleman51 has a little shameless behaviour in the past. (-10) crppleman51 has a little shameless behaviour in the past. (-10) crppleman51 has a little shameless behaviour in the past. (-10) crppleman51 has a little shameless behaviour in the past. (-10) crppleman51 has a little shameless behaviour in the past. (-10) crppleman51 has a little shameless behaviour in the past. (-10) crppleman51 has a little shameless behaviour in the past. (-10) crppleman51 has a little shameless behaviour in the past. (-10) crppleman51 has a little shameless behaviour in the past. (-10) crppleman51 has a little shameless behaviour in the past. (-10) crppleman51 has a little shameless behaviour in the past. (-10)
    crppleman51 is offline
    bookmarked*
    Reply With Quote

  5. #5
    Hey You Guuuys!!! Fullback7's Avatar
    Join Date: Sep 2007
    Location: Houston, Texas, United States
    Age: 33
    Posts: 4,171
    Rep Power: 499
    Fullback7 has a spectacular aura about. (+250) Fullback7 has a spectacular aura about. (+250) Fullback7 has a spectacular aura about. (+250) Fullback7 has a spectacular aura about. (+250) Fullback7 has a spectacular aura about. (+250) Fullback7 has a spectacular aura about. (+250) Fullback7 has a spectacular aura about. (+250) Fullback7 has a spectacular aura about. (+250) Fullback7 has a spectacular aura about. (+250) Fullback7 has a spectacular aura about. (+250) Fullback7 has a spectacular aura about. (+250)
    Fullback7 is offline
    Originally Posted by flopindisguise View Post
    ok....im trying to condense the wsfsb 3 into a 3 day split instead of 4 so i can do it with vjb. so can you give me a template on what you'd do?
    You can do the VJB along with WS4SB. As long as you put a certain amount of time between the two. If you can't workout in the A.M. and then back again in the P.M., then I could understand wanting to split this up.
    CPT-ISSA
    Trainedbykevin.com
    Reply With Quote

  6. #6
    fokken laanie monatu's Avatar
    Join Date: Jun 2007
    Posts: 1,872
    Rep Power: 1301
    monatu is just really nice. (+1000) monatu is just really nice. (+1000) monatu is just really nice. (+1000) monatu is just really nice. (+1000) monatu is just really nice. (+1000) monatu is just really nice. (+1000) monatu is just really nice. (+1000) monatu is just really nice. (+1000) monatu is just really nice. (+1000) monatu is just really nice. (+1000) monatu is just really nice. (+1000)
    monatu is offline
    Fullback

    There has been a lot written about 1 leg day a week not being sufficient for athletes. Does De Franco's WS4SB leave athletes top heavy (2 upper days, 1 ME lower) or do they get steady development in both leg size/strength from only doing one ME lower lift a week?

    Its probly a pretty noobish question, but I was just wondering how the athletes lower body development fares when compared to something like Bill Starrs 5x5 which has heavy squatting 2x a week and heavy deadlifting 1x a week.

    Also wondering cause im gonna give WS4SB a shot after im done with the 5x5, probly in a month-month and a half.

    Im gonna put ME squats on the ME Upper day though, and then do ME deads with the rest of my lower body on the ME lower day. (im only doing it over 3 days. so monday = ME Upper w/ME Squats. Wednesday = ME deadlifts w/Lower body. Friday = RE upper)

    Thanks for any of my Q's you get around to answering.
    Official Rugby training thread: https://igoodies.000webhostapp.com/?viagra=showthread.php?t=107034291
    Reply With Quote

  7. #7
    Registered User Reps n Sets's Avatar
    Join Date: Jun 2004
    Age: 33
    Posts: 5,357
    Rep Power: 11883
    Reps n Sets is a splendid one to behold. (+10000) Reps n Sets is a splendid one to behold. (+10000) Reps n Sets is a splendid one to behold. (+10000) Reps n Sets is a splendid one to behold. (+10000) Reps n Sets is a splendid one to behold. (+10000) Reps n Sets is a splendid one to behold. (+10000) Reps n Sets is a splendid one to behold. (+10000) Reps n Sets is a splendid one to behold. (+10000) Reps n Sets is a splendid one to behold. (+10000) Reps n Sets is a splendid one to behold. (+10000) Reps n Sets is a splendid one to behold. (+10000)
    Reps n Sets is offline
    fullback, whats your bodyfat percentage?
    美國海軍陸戰隊 E5, USMC 06'-14'
    ♦ ɴɣϲ ϲrew ♦
    *Misc Photography Crew*

    “In order for man to succeed in life, God provided him with two means, education and physical activity. Not separately, one for the soul and the other for the body, but for the two together. With these two means, man can attain perfection.” - Plato
    Reply With Quote

  8. #8
    Hey You Guuuys!!! Fullback7's Avatar
    Join Date: Sep 2007
    Location: Houston, Texas, United States
    Age: 33
    Posts: 4,171
    Rep Power: 499
    Fullback7 has a spectacular aura about. (+250) Fullback7 has a spectacular aura about. (+250) Fullback7 has a spectacular aura about. (+250) Fullback7 has a spectacular aura about. (+250) Fullback7 has a spectacular aura about. (+250) Fullback7 has a spectacular aura about. (+250) Fullback7 has a spectacular aura about. (+250) Fullback7 has a spectacular aura about. (+250) Fullback7 has a spectacular aura about. (+250) Fullback7 has a spectacular aura about. (+250) Fullback7 has a spectacular aura about. (+250)
    Fullback7 is offline
    Originally Posted by monatu View Post
    Fullback

    There has been a lot written about 1 leg day a week not being sufficient for athletes. Does De Franco's WS4SB leave athletes top heavy (2 upper days, 1 ME lower) or do they get steady development in both leg size/strength from only doing one ME lower lift a week?

    Its probly a pretty noobish question, but I was just wondering how the athletes lower body development fares when compared to something like Bill Starrs 5x5 which has heavy squatting 2x a week and heavy deadlifting 1x a week.

    Also wondering cause im gonna give WS4SB a shot after im done with the 5x5, probly in a month-month and a half.

    Im gonna put ME squats on the ME Upper day though, and then do ME deads with the rest of my lower body on the ME lower day. (im only doing it over 3 days. so monday = ME Upper w/ME Squats. Wednesday = ME deadlifts w/Lower body. Friday = RE upper)

    Thanks for any of my Q's you get around to answering.
    Defranco has 2 days of legs. You might not think that jumps are a part of leg training, but box jumps can be a very good exercise in place of DE box squats. Even West Side will perform box jumps in place of box squat, although you don't hear about it much.

    Defranco is a firm believer in recovery. Box squats can be 10x better than regular squats, while being far less stressful than regular squats. So hitting the regular squats hard twice a week, seems to be much too taxing for more advanced lifters in such a workout for athletes. Another reason why strength will actually progress in WSB training is because of the variation. A lot of people will be on a 5x5 for weeks and even months. They will have incredible gains, and then hit a huge plat. The human body can only hit max effort for so long, and without a variety a plateau can easily come around.
    CPT-ISSA
    Trainedbykevin.com
    Reply With Quote

  9. #9
    Hey You Guuuys!!! Fullback7's Avatar
    Join Date: Sep 2007
    Location: Houston, Texas, United States
    Age: 33
    Posts: 4,171
    Rep Power: 499
    Fullback7 has a spectacular aura about. (+250) Fullback7 has a spectacular aura about. (+250) Fullback7 has a spectacular aura about. (+250) Fullback7 has a spectacular aura about. (+250) Fullback7 has a spectacular aura about. (+250) Fullback7 has a spectacular aura about. (+250) Fullback7 has a spectacular aura about. (+250) Fullback7 has a spectacular aura about. (+250) Fullback7 has a spectacular aura about. (+250) Fullback7 has a spectacular aura about. (+250) Fullback7 has a spectacular aura about. (+250)
    Fullback7 is offline
    Originally Posted by flopindisguise View Post
    i can but i understand that youll need 48 hrs to fully recover. so i was thinking maybe ill take one full upper body and lower body workout and ill combime another to make it 3 days.
    You could always just perform the VJB after the ME & DE days.

    But If you perform your speed work in the morning before you lift, do the VJB before your speed work.
    CPT-ISSA
    Trainedbykevin.com
    Reply With Quote

  10. #10
    Hey You Guuuys!!! Fullback7's Avatar
    Join Date: Sep 2007
    Location: Houston, Texas, United States
    Age: 33
    Posts: 4,171
    Rep Power: 499
    Fullback7 has a spectacular aura about. (+250) Fullback7 has a spectacular aura about. (+250) Fullback7 has a spectacular aura about. (+250) Fullback7 has a spectacular aura about. (+250) Fullback7 has a spectacular aura about. (+250) Fullback7 has a spectacular aura about. (+250) Fullback7 has a spectacular aura about. (+250) Fullback7 has a spectacular aura about. (+250) Fullback7 has a spectacular aura about. (+250) Fullback7 has a spectacular aura about. (+250) Fullback7 has a spectacular aura about. (+250)
    Fullback7 is offline
    Originally Posted by Reps n Sets View Post
    fullback, whats your bodyfat percentage?
    I would probably say in the low 20's.
    CPT-ISSA
    Trainedbykevin.com
    Reply With Quote

  11. #11
    Registered User fnlights's Avatar
    Join Date: Dec 2005
    Posts: 170
    Rep Power: 189
    fnlights has no reputation, good or bad yet. (0) fnlights has no reputation, good or bad yet. (0) fnlights has no reputation, good or bad yet. (0) fnlights has no reputation, good or bad yet. (0) fnlights has no reputation, good or bad yet. (0) fnlights has no reputation, good or bad yet. (0) fnlights has no reputation, good or bad yet. (0) fnlights has no reputation, good or bad yet. (0) fnlights has no reputation, good or bad yet. (0) fnlights has no reputation, good or bad yet. (0) fnlights has no reputation, good or bad yet. (0)
    fnlights is offline
    Fullback,

    Ive been following the ws4sb programme (without upperbody work due to the fact i have extremely weak legs in relation to bodyweight). I have also replaced the dynamic workout for a repeated effort day where i try and create hypertrophy in my legs (to promote strength gains in the other workout 'big muscle has more potential to be stronger muscle'- Defranco).
    My training week looks like this (offseason)-

    Tue- ab circuit

    Wed- Repeated effort lower body

    Fri- Ab circuit

    Sat- Max effort lower body

    Am i going the right way about this??? I need to urgently address this strength imbalance as it is seriously affecting my performance.

    Thanks
    Reply With Quote

  12. #12
    Hey You Guuuys!!! Fullback7's Avatar
    Join Date: Sep 2007
    Location: Houston, Texas, United States
    Age: 33
    Posts: 4,171
    Rep Power: 499
    Fullback7 has a spectacular aura about. (+250) Fullback7 has a spectacular aura about. (+250) Fullback7 has a spectacular aura about. (+250) Fullback7 has a spectacular aura about. (+250) Fullback7 has a spectacular aura about. (+250) Fullback7 has a spectacular aura about. (+250) Fullback7 has a spectacular aura about. (+250) Fullback7 has a spectacular aura about. (+250) Fullback7 has a spectacular aura about. (+250) Fullback7 has a spectacular aura about. (+250) Fullback7 has a spectacular aura about. (+250)
    Fullback7 is offline
    Originally Posted by fnlights View Post
    Fullback,

    Ive been following the ws4sb programme (without upperbody work due to the fact i have extremely weak legs in relation to bodyweight). I have also replaced the dynamic workout for a repeated effort day where i try and create hypertrophy in my legs (to promote strength gains in the other workout 'big muscle has more potential to be stronger muscle'- Defranco).
    My training week looks like this (offseason)-

    Tue- ab circuit

    Wed- Repeated effort lower body

    Fri- Ab circuit

    Sat- Max effort lower body

    Am i going the right way about this??? I need to urgently address this strength imbalance as it is seriously affecting my performance.

    Thanks
    You can gain strength without adding muscle. Don't fall for that one. The first thing you need to identify is your weakness. Im guessing the lift you are basing your leg strength on is the squat. You could have weak abs, a weak lower back etc.. Also do you not do upperbody? How much core work do you do?
    CPT-ISSA
    Trainedbykevin.com
    Reply With Quote

  13. #13
    Registered User fnlights's Avatar
    Join Date: Dec 2005
    Posts: 170
    Rep Power: 189
    fnlights has no reputation, good or bad yet. (0) fnlights has no reputation, good or bad yet. (0) fnlights has no reputation, good or bad yet. (0) fnlights has no reputation, good or bad yet. (0) fnlights has no reputation, good or bad yet. (0) fnlights has no reputation, good or bad yet. (0) fnlights has no reputation, good or bad yet. (0) fnlights has no reputation, good or bad yet. (0) fnlights has no reputation, good or bad yet. (0) fnlights has no reputation, good or bad yet. (0) fnlights has no reputation, good or bad yet. (0)
    fnlights is offline
    Originally Posted by Fullback7 View Post
    You can gain strength without adding muscle. Don't fall for that one. The first thing you need to identify is your weakness. Im guessing the lift you are basing your leg strength on is the squat. You could have weak abs, a weak lower back etc.. Also do you not do upperbody? How much core work do you do?
    Right, well basically i think i have a weak posterior chain. I had a huge growth spurt 3 years ago and my technique fell apart. I have now identified this as my legs not being able to handle my body weight through the movement. I do the 2 ab circuits a week with a medicine ball and i base my ME around box squats an inch below parrallel. Upper body work is not particularly relevant in my sport (cricket).

    What would your suggestions be???
    Reply With Quote

  14. #14
    Banned DavidJr74's Avatar
    Join Date: Dec 2006
    Age: 30
    Posts: 20,651
    Rep Power: 0
    DavidJr74 is a splendid one to behold. (+10000) DavidJr74 is a splendid one to behold. (+10000) DavidJr74 is a splendid one to behold. (+10000) DavidJr74 is a splendid one to behold. (+10000) DavidJr74 is a splendid one to behold. (+10000) DavidJr74 is a splendid one to behold. (+10000) DavidJr74 is a splendid one to behold. (+10000) DavidJr74 is a splendid one to behold. (+10000) DavidJr74 is a splendid one to behold. (+10000) DavidJr74 is a splendid one to behold. (+10000) DavidJr74 is a splendid one to behold. (+10000)
    DavidJr74 is offline
    What does your WSFSB split look like fullback? I remember you posting the days you do your running and ME lowerbody/upperbody etc but I can't find it. I was gonna use your template as a way to see how you incorporate your running days.
    Reply With Quote

  15. #15
    Banned vanvan22's Avatar
    Join Date: Dec 2007
    Posts: 457
    Rep Power: 0
    vanvan22 has no reputation, good or bad yet. (0) vanvan22 has no reputation, good or bad yet. (0) vanvan22 has no reputation, good or bad yet. (0) vanvan22 has no reputation, good or bad yet. (0) vanvan22 has no reputation, good or bad yet. (0) vanvan22 has no reputation, good or bad yet. (0) vanvan22 has no reputation, good or bad yet. (0) vanvan22 has no reputation, good or bad yet. (0) vanvan22 has no reputation, good or bad yet. (0) vanvan22 has no reputation, good or bad yet. (0) vanvan22 has no reputation, good or bad yet. (0)
    vanvan22 is offline
    I dont understand the WS4B hype..can someone with out a smart mouth and with common sense explain to me what the fuss is about.

    I like DeFranco and I use some of his exercises like DB Floor Presses...and swiss DB presses.

    But when you go to his page and look at his athletes that our in the NFL...they are average talents....do they do WS4B or do they just train with defranco.

    Just some questions I had.
    Reply With Quote

  16. #16
    Registered User JarHeaD316's Avatar
    Join Date: Oct 2002
    Location: New Jersey
    Posts: 510
    Rep Power: 229
    JarHeaD316 has no reputation, good or bad yet. (0) JarHeaD316 has no reputation, good or bad yet. (0) JarHeaD316 has no reputation, good or bad yet. (0) JarHeaD316 has no reputation, good or bad yet. (0) JarHeaD316 has no reputation, good or bad yet. (0) JarHeaD316 has no reputation, good or bad yet. (0) JarHeaD316 has no reputation, good or bad yet. (0) JarHeaD316 has no reputation, good or bad yet. (0) JarHeaD316 has no reputation, good or bad yet. (0) JarHeaD316 has no reputation, good or bad yet. (0) JarHeaD316 has no reputation, good or bad yet. (0)
    JarHeaD316 is offline
    Ive been following this program and I wanted to know, can I add some cleans and snatches to the Dynamic Effort Days? Or what is a more proper place to add these explosive exercises
    Reply With Quote

  17. #17
    Hey You Guuuys!!! Fullback7's Avatar
    Join Date: Sep 2007
    Location: Houston, Texas, United States
    Age: 33
    Posts: 4,171
    Rep Power: 499
    Fullback7 has a spectacular aura about. (+250) Fullback7 has a spectacular aura about. (+250) Fullback7 has a spectacular aura about. (+250) Fullback7 has a spectacular aura about. (+250) Fullback7 has a spectacular aura about. (+250) Fullback7 has a spectacular aura about. (+250) Fullback7 has a spectacular aura about. (+250) Fullback7 has a spectacular aura about. (+250) Fullback7 has a spectacular aura about. (+250) Fullback7 has a spectacular aura about. (+250) Fullback7 has a spectacular aura about. (+250)
    Fullback7 is offline
    Originally Posted by JarHeaD316 View Post
    Ive been following this program and I wanted to know, can I add some cleans and snatches to the Dynamic Effort Days? Or what is a more proper place to add these explosive exercises
    I have seen them incorporated in 2 ways....

    1- In place of your upper back work on your ME day
    2- Directly after DE Box Squats

    The rep range is around 8 singles.

    You can decide which is best for you. I would personally do them on DE Lower body, but I have never incorporated them into a west side training regime.
    CPT-ISSA
    Trainedbykevin.com
    Reply With Quote

  18. #18
    Registered User dansta's Avatar
    Join Date: Oct 2006
    Age: 32
    Posts: 1,259
    Rep Power: 389
    dansta will become famous soon enough. (+50) dansta will become famous soon enough. (+50) dansta will become famous soon enough. (+50) dansta will become famous soon enough. (+50) dansta will become famous soon enough. (+50) dansta will become famous soon enough. (+50) dansta will become famous soon enough. (+50) dansta will become famous soon enough. (+50) dansta will become famous soon enough. (+50) dansta will become famous soon enough. (+50) dansta will become famous soon enough. (+50)
    dansta is offline
    are there any other lifts other then De box squats...sadly there are no boxes at my gym....and the bench is too high for me. Also would increase in calories add mass/muscle while on this prog?
    Reply With Quote

  19. #19
    Registered User tmanallstar's Avatar
    Join Date: Apr 2007
    Age: 29
    Posts: 115
    Rep Power: 192
    tmanallstar is on a distinguished road. (+10) tmanallstar is on a distinguished road. (+10) tmanallstar is on a distinguished road. (+10) tmanallstar is on a distinguished road. (+10) tmanallstar is on a distinguished road. (+10) tmanallstar is on a distinguished road. (+10) tmanallstar is on a distinguished road. (+10) tmanallstar is on a distinguished road. (+10) tmanallstar is on a distinguished road. (+10) tmanallstar is on a distinguished road. (+10) tmanallstar is on a distinguished road. (+10)
    tmanallstar is offline
    what should you do while "deloading"?
    Reply With Quote

  20. #20
    Registered User sea11234's Avatar
    Join Date: Dec 2007
    Location: New York, United States
    Age: 27
    Posts: 555
    Rep Power: 230
    sea11234 will become famous soon enough. (+50) sea11234 will become famous soon enough. (+50) sea11234 will become famous soon enough. (+50) sea11234 will become famous soon enough. (+50) sea11234 will become famous soon enough. (+50) sea11234 will become famous soon enough. (+50) sea11234 will become famous soon enough. (+50) sea11234 will become famous soon enough. (+50) sea11234 will become famous soon enough. (+50) sea11234 will become famous soon enough. (+50) sea11234 will become famous soon enough. (+50)
    sea11234 is offline
    would it be possible to do ws4sb III with this equipment:

    -310 lbs. of weight including bar
    -bench with incline, decline, and flat. leg curl and leg exstension.
    -two dumbbell bars an 70 pounds of weight(35 for each bar)
    Current/Goals by double sessions

    Bench-250/280
    Squat-300/350
    Clean-190/225
    Vert-not sure but I am 2-3 inches from dunking/35
    40-low 4.7-high 4.6/4.6 flat
    Height-5'9-1/2/taller
    Weight-175/185
    Reply With Quote

  21. #21
    Без &#1 user8765487's Avatar
    Join Date: Jan 2007
    Age: 30
    Posts: 550
    Rep Power: 0
    user8765487 is on a distinguished road. (+10) user8765487 is on a distinguished road. (+10) user8765487 is on a distinguished road. (+10) user8765487 is on a distinguished road. (+10) user8765487 is on a distinguished road. (+10) user8765487 is on a distinguished road. (+10) user8765487 is on a distinguished road. (+10) user8765487 is on a distinguished road. (+10) user8765487 is on a distinguished road. (+10) user8765487 is on a distinguished road. (+10) user8765487 is on a distinguished road. (+10)
    user8765487 is offline
    I recently had a bad muscle tear, and now, finished with PT, am starting up west side.

    Do you see good gains with the bench component? My chest is lagging far behind my other body parts. Any specific exercise of the set superior to the others, particularly on the ME days?

    Thanks for any help.
    Reply With Quote

  22. #22
    Registered User RoPaWrastla's Avatar
    Join Date: Oct 2007
    Location: Massachusetts, United States
    Age: 28
    Posts: 730
    Rep Power: 169
    RoPaWrastla has no reputation, good or bad yet. (0) RoPaWrastla has no reputation, good or bad yet. (0) RoPaWrastla has no reputation, good or bad yet. (0) RoPaWrastla has no reputation, good or bad yet. (0) RoPaWrastla has no reputation, good or bad yet. (0) RoPaWrastla has no reputation, good or bad yet. (0) RoPaWrastla has no reputation, good or bad yet. (0) RoPaWrastla has no reputation, good or bad yet. (0) RoPaWrastla has no reputation, good or bad yet. (0) RoPaWrastla has no reputation, good or bad yet. (0) RoPaWrastla has no reputation, good or bad yet. (0)
    RoPaWrastla is offline
    Fullback, can you post a link to the best WS4SB article you know of? I read a T-Nation article about it, but I'd like to know some more and see some other angles about it. I'm thinking about using it during the wrestling offseason, so thanks a ton.
    Reply With Quote

  23. #23
    Registered User sizemeup2's Avatar
    Join Date: Jan 2008
    Age: 35
    Posts: 195
    Rep Power: 163
    sizemeup2 has no reputation, good or bad yet. (0) sizemeup2 has no reputation, good or bad yet. (0) sizemeup2 has no reputation, good or bad yet. (0) sizemeup2 has no reputation, good or bad yet. (0) sizemeup2 has no reputation, good or bad yet. (0) sizemeup2 has no reputation, good or bad yet. (0) sizemeup2 has no reputation, good or bad yet. (0) sizemeup2 has no reputation, good or bad yet. (0) sizemeup2 has no reputation, good or bad yet. (0) sizemeup2 has no reputation, good or bad yet. (0) sizemeup2 has no reputation, good or bad yet. (0)
    sizemeup2 is offline
    Originally Posted by Fullback7 View Post
    You can gain strength without adding muscle. Don't fall for that one. The first thing you need to identify is your weakness. Im guessing the lift you are basing your leg strength on is the squat. You could have weak abs, a weak lower back etc.. Also do you not do upperbody? How much core work do you do?
    ur saying u can gain strength without adding muscle?
    Reply With Quote

  24. #24
    Hey You Guuuys!!! Fullback7's Avatar
    Join Date: Sep 2007
    Location: Houston, Texas, United States
    Age: 33
    Posts: 4,171
    Rep Power: 499
    Fullback7 has a spectacular aura about. (+250) Fullback7 has a spectacular aura about. (+250) Fullback7 has a spectacular aura about. (+250) Fullback7 has a spectacular aura about. (+250) Fullback7 has a spectacular aura about. (+250) Fullback7 has a spectacular aura about. (+250) Fullback7 has a spectacular aura about. (+250) Fullback7 has a spectacular aura about. (+250) Fullback7 has a spectacular aura about. (+250) Fullback7 has a spectacular aura about. (+250) Fullback7 has a spectacular aura about. (+250)
    Fullback7 is offline
    Originally Posted by sizemeup2 View Post
    ur saying u can gain strength without adding muscle?
    Yep
    CPT-ISSA
    Trainedbykevin.com
    Reply With Quote

  25. #25
    Hey You Guuuys!!! Fullback7's Avatar
    Join Date: Sep 2007
    Location: Houston, Texas, United States
    Age: 33
    Posts: 4,171
    Rep Power: 499
    Fullback7 has a spectacular aura about. (+250) Fullback7 has a spectacular aura about. (+250) Fullback7 has a spectacular aura about. (+250) Fullback7 has a spectacular aura about. (+250) Fullback7 has a spectacular aura about. (+250) Fullback7 has a spectacular aura about. (+250) Fullback7 has a spectacular aura about. (+250) Fullback7 has a spectacular aura about. (+250) Fullback7 has a spectacular aura about. (+250) Fullback7 has a spectacular aura about. (+250) Fullback7 has a spectacular aura about. (+250)
    Fullback7 is offline
    Originally Posted by RoPaWrastla View Post
    Fullback, can you post a link to the best WS4SB article you know of? I read a T-Nation article about it, but I'd like to know some more and see some other angles about it. I'm thinking about using it during the wrestling offseason, so thanks a ton.
    Read up the articles on elitefts.com, westside-barbell.com, deepsquatter.com, and basically just type in westside training on google.
    CPT-ISSA
    Trainedbykevin.com
    Reply With Quote

  26. #26
    Hey You Guuuys!!! Fullback7's Avatar
    Join Date: Sep 2007
    Location: Houston, Texas, United States
    Age: 33
    Posts: 4,171
    Rep Power: 499
    Fullback7 has a spectacular aura about. (+250) Fullback7 has a spectacular aura about. (+250) Fullback7 has a spectacular aura about. (+250) Fullback7 has a spectacular aura about. (+250) Fullback7 has a spectacular aura about. (+250) Fullback7 has a spectacular aura about. (+250) Fullback7 has a spectacular aura about. (+250) Fullback7 has a spectacular aura about. (+250) Fullback7 has a spectacular aura about. (+250) Fullback7 has a spectacular aura about. (+250) Fullback7 has a spectacular aura about. (+250)
    Fullback7 is offline
    Originally Posted by Dark Leth View Post
    I recently had a bad muscle tear, and now, finished with PT, am starting up west side.

    Do you see good gains with the bench component? My chest is lagging far behind my other body parts. Any specific exercise of the set superior to the others, particularly on the ME days?

    Thanks for any help.
    How is it lagging? Strength wise? muscle?
    CPT-ISSA
    Trainedbykevin.com
    Reply With Quote

  27. #27
    Hey You Guuuys!!! Fullback7's Avatar
    Join Date: Sep 2007
    Location: Houston, Texas, United States
    Age: 33
    Posts: 4,171
    Rep Power: 499
    Fullback7 has a spectacular aura about. (+250) Fullback7 has a spectacular aura about. (+250) Fullback7 has a spectacular aura about. (+250) Fullback7 has a spectacular aura about. (+250) Fullback7 has a spectacular aura about. (+250) Fullback7 has a spectacular aura about. (+250) Fullback7 has a spectacular aura about. (+250) Fullback7 has a spectacular aura about. (+250) Fullback7 has a spectacular aura about. (+250) Fullback7 has a spectacular aura about. (+250) Fullback7 has a spectacular aura about. (+250)
    Fullback7 is offline
    Originally Posted by sea11234 View Post
    would it be possible to do ws4sb III with this equipment:

    -310 lbs. of weight including bar
    -bench with incline, decline, and flat. leg curl and leg exstension.
    -two dumbbell bars an 70 pounds of weight(35 for each bar)
    Ya, but do you not have a rack? Chains, bands, various bars,etc... are nice but as long as you have enough weight you can do WS
    CPT-ISSA
    Trainedbykevin.com
    Reply With Quote

  28. #28
    Hey You Guuuys!!! Fullback7's Avatar
    Join Date: Sep 2007
    Location: Houston, Texas, United States
    Age: 33
    Posts: 4,171
    Rep Power: 499
    Fullback7 has a spectacular aura about. (+250) Fullback7 has a spectacular aura about. (+250) Fullback7 has a spectacular aura about. (+250) Fullback7 has a spectacular aura about. (+250) Fullback7 has a spectacular aura about. (+250) Fullback7 has a spectacular aura about. (+250) Fullback7 has a spectacular aura about. (+250) Fullback7 has a spectacular aura about. (+250) Fullback7 has a spectacular aura about. (+250) Fullback7 has a spectacular aura about. (+250) Fullback7 has a spectacular aura about. (+250)
    Fullback7 is offline
    Originally Posted by tmanallstar View Post
    what should you do while "deloading"?
    http://www.elitefts.com/documents/deload.htm
    CPT-ISSA
    Trainedbykevin.com
    Reply With Quote

  29. #29
    Без &#1 user8765487's Avatar
    Join Date: Jan 2007
    Age: 30
    Posts: 550
    Rep Power: 0
    user8765487 is on a distinguished road. (+10) user8765487 is on a distinguished road. (+10) user8765487 is on a distinguished road. (+10) user8765487 is on a distinguished road. (+10) user8765487 is on a distinguished road. (+10) user8765487 is on a distinguished road. (+10) user8765487 is on a distinguished road. (+10) user8765487 is on a distinguished road. (+10) user8765487 is on a distinguished road. (+10) user8765487 is on a distinguished road. (+10) user8765487 is on a distinguished road. (+10)
    user8765487 is offline
    Originally Posted by Fullback7 View Post
    How is it lagging? Strength wise? muscle?
    Strength.

    To be honest, I could care less about how much actual muscle I have or how I look. I want to be strong and fast. I build my body for me and my sports, not anyone else. I don't -need- to be aesthetic. (Lord knows I'm not right now, seeing as I'm cutting. )
    Reply With Quote

  30. #30
    Registered User sizemeup2's Avatar
    Join Date: Jan 2008
    Age: 35
    Posts: 195
    Rep Power: 163
    sizemeup2 has no reputation, good or bad yet. (0) sizemeup2 has no reputation, good or bad yet. (0) sizemeup2 has no reputation, good or bad yet. (0) sizemeup2 has no reputation, good or bad yet. (0) sizemeup2 has no reputation, good or bad yet. (0) sizemeup2 has no reputation, good or bad yet. (0) sizemeup2 has no reputation, good or bad yet. (0) sizemeup2 has no reputation, good or bad yet. (0) sizemeup2 has no reputation, good or bad yet. (0) sizemeup2 has no reputation, good or bad yet. (0) sizemeup2 has no reputation, good or bad yet. (0)
    sizemeup2 is offline
    Originally Posted by Fullback7 View Post
    Yep
    i agree only to a certain extent, for newbs hypertrophy wont occur at first due to learning the motor control, but then muscle size will expand to handle heavier weights
    Reply With Quote

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
www.000webhost.com