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Wannabe Rick James
- Join Date
- Mar 2004
- Location
- Michigan
- Posts
- 1,591
From 1x muscle group a week to 2x
Currently I am doing WWB1, so I'm doing 1 muscle group a week. After reading Lyle McDonald's article
http://www.wannabebig.com/article.php?articleid=211
I want to try doing a muscle group 2x a week. So how would I break WWB into a 2 day workout plan Monday, Tuesday, then again Thursday, Friday, from its current Monday, Wednesday, Friday plan?
Chest, Back, and Leg Monday then Shoulders and Arms Tuesday?
or
Chest, Back Monday then Legs, Shoulders and Arms Tuesday?
or something else?"Those who would give up essential liberty to purchase a little temporary safety, deserve neither liberty nor safety." -- Benjamin Franklin
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Go Heels!
- Join Date
- Feb 2003
- Location
- Chapel Hill, NC
- Posts
- 10,215
Why not a functional or directional split?
E.g.:
1. Push/pull vertical plane
2. Posterior chain/pulling
3. Push/pull horizontal
4. Squatting/pushing
The journal / I live here.
If I were to start from scratch as a young 13 year old again, I would do every press, squat, and perhaps deadlifts, for my entire career with chains. -- Dan John
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Tony Gentilcore
- Join Date
- Jun 2005
- Location
- Newton, MA
- Posts
- 44
I agree. I think 2 upper body days and 2 lower body days would be a much more efficient way to train. Stick to compound lifts and throw in a few sets of the smaller muscle groups if you feel you HAVE to hit your biceps, etc.
Originally Posted by MixmasterNash
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Licking his wounds
- Join Date
- Feb 2005
- Location
- Cornfield Land
- Posts
- 177
I'd like to see a routine that's based off 2x a week or the
1. Push/pull vertical plane
2. Posterior chain/pulling
3. Push/pull horizontal
4. Squatting/pushing
type if anyone has one to post.
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I'm lost (I feel like such a n00b now). Originally Posted by MixmasterNash
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Go Heels!
- Join Date
- Feb 2003
- Location
- Chapel Hill, NC
- Posts
- 10,215
See the westside program for an upper/lower and load/speed breakdown.
As for my suggestions, here's an example
1: OH press or dips, pullups
2: deads, olympic lift variations
3: bench, row
4: squats, lunges
Do about 25-50 total reps per motion, broken into about 5-10 sets. I see no reason to do more than 1 or two kinds of exercise in a given workout for general strength or muscle growth purposes. Indeed, just dips and chins is a favorite of mine because it's very convenient -- I use the same weight belt for each -- and I don't waste time loading and unloading bars or changing exercises.
The journal / I live here.
If I were to start from scratch as a young 13 year old again, I would do every press, squat, and perhaps deadlifts, for my entire career with chains. -- Dan John
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Licking his wounds
- Join Date
- Feb 2005
- Location
- Cornfield Land
- Posts
- 177
Is westside a powerlifting or bodybuilding routine?
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