View Full Version : westside for skinny bastards

10-18-2004, 09:01 AM
what do you guys think of this program as far as strength training goes?


waste of time?

here is my proposed routine

max effort Upper Body

a.Incline Bench (work up to a max set of 3-5)
b.Supp lift 3-4x6-10
- flat db bench
c. horizontal row 4x10-15
- db rows
d. rear delt/upper back 2-3x12-15
- seated rear delt machine
e. weighted abdominal exercise 3-4x8-15

max lower body

a. Rack pulls (work up to a max set of 3-5)
b. unilateral movement 3-4x8-15
- BB reverse lunges
c. hamstring/posterior chain movement 3-4x6-10
- contemplating between sldls and leg curls
d. grip training
- plate pinch gripping (probably gonna invest in coc grippers)

repetition upper body

a. work up to 3 sets of max reps (rest 60 seconds)
- bodyweight dips
b. supplemental lift (triceps) - 3-4x5-10
- skull crushers
c. vertical pulling 4x8-12
- chinups/pullups
d. medial delt or trap exercise 3x10-15
- db shoulder press or lateral raises
e. elbow flexion 3x8-10
- bb curls
f. abdominal circuit training
- variety of abs with no rest between exercises

10-18-2004, 10:14 AM
i read the whole article. Looks really cool to me. Id actually be interested in how it worked for you. Im willing to bet youd make good size AND strength gains. The only change id make is drop the volume a bit.

10-18-2004, 10:20 AM
yah was considering the lower end of the spectrum for everything.

Ford Prefect
10-18-2004, 10:44 AM
Do Goodmornings for posterior chain movement.

Newfie D
10-18-2004, 11:52 AM
he also has a second leg day...it's in his q&a section i believe.

if you are fairly new to working out & want mass, i'm sure this would work. otherwise, just go with the wsb template imo. best mass & strength gains i've ever experienced.

10-18-2004, 03:26 PM
was thinking about adding an additional lower body day as well

10-18-2004, 04:06 PM
what is the recommended setting for pins for rack pulls... or is it prefrence where you want to set it at

10-19-2004, 07:49 PM
You can stick the pins whereever you want. I like putting it at my weakest point, for me its right under the knee caps.

Brad Cardoza
10-20-2004, 09:32 AM
Try to make it as close to an 18" pull as possible. This is usually where people have trouble locking out.