I have been following the WBB1 routine since Nov 2005 (warmup set(s) are performed beforehand):
Day 1 : Chest and Back
Flat Barbell Bench Press : 2 x 6-8 reps
Low Incline Dumbbell Press : 2 x 6-8 reps
Dips : 2 x 6-8 reps
Chin ups : 2 x 6-8 reps
Deadlifts : 2 x 6-8 reps
Barbell Rows : 2 x 6-8 reps
Shrugs : 1 x 10 reps
Day 2 : OFF
Day 3 : Legs
Squats : 2 x 6-8 reps
Hack Squats : 2 x 6-8 reps
Leg Curls : 2 x 6-8 reps
Straight Legged Deadlifts : 2 x 6-8 reps
Standing Calve Raises : 4 x 10 reps
Day 4 : OFF
Day 5 : Shoulders, Triceps and Biceps
Military Press in Rack : 2 x 6-8 reps
Seated Dumbbell Press : 2 x 6-8 reps
Standing Lateral Raises : 2 x 10 reps
Narrow Grip bench Press : 2 x 6-8 reps
French Press : 2 x 6-8 reps
Barbell Curls : 2 x 6-8 reps
Hammer Curls : 1 x 6-8 reps
Day 6 : OFF
Day 7 : OFF
Now my stats before starting this routine, (keep in mind this doesn’t mean I have never worked out. I just tried something new) were the following:
Height 5’ 7”
Weight 172lbs (do not know BF % --don’t care)
After ~ 4 months of this routine I have the following stats:
Height –still the same (what the hell? Aren’t you supposed to get taller from working out? ;-) )
Bench press went up from 200lbs to 250lbs
Squat went from 225lbs to 275lbs
Deadlift went from 0lbs to 250lbs (never did them before this routine)
I have no complaints about this routine other than the fact that I am plateauing and I have not gained anything for 3 weeks or so in terms of size or strength.
So I ask those that are more knowledgeable than me this:
Is the next step in this routine to change the exercises or the amount of reps or both? Is Periodization something I should be incorporating? What would be the best method? Should I go to WBB2?
My goal is this—my wife and I saw “Failure to Launch” and she swooned over Matthew McConaughey’s physique which I would classify as “muscular toned”. I am not like that at this point due to the fact I have been putting on size over the winter. I would like to start to go that route and I assume I will have to do more cardio. I realize I will probably lose some weight and size but I really would like to know if using weights with a rep range of 10-12 reps is going to be detrimental to my overall goal?
Better post your diet, you will receive a much more informed answer.
That is HUGE progress. Congrats!! You can't expect to maintain that pace forever, but I think you have a lot of room left for gains without getting too fancy. What type of progression scheme are you using? Have you taken a break?
The biggest change to get "muscular toned" would be to clean up your diet. Losing body fat is about how you eat. Training certainly helps, but unless you are part of the genetically elite who can do whatever they want and still have abs, you'll need to make some changes.
Post your diet in the nutrition forums and you'll get all the help you need.
Yes, amazing progress. If you enjoyed the WBB1 workout, you could always try the WBB2 workout, or switch your split entirely to something like Built's Baby Got Back routine, which I just started this week and am loving the pumps so far.
"it's you against you, it's the paradox that drives us all"
6'1", 206, 11.5%
Total: 895 and moving up.
Check my progress and read more in My Journal.
Diet is the following (cannot give exact amounts but can give content):
Meal 1: Oatmeal, Orange Juice, Skim Milk
Meal 2: Fresh fruit, water
Meal 3: Turkey and swiss (naked) on whole wheat, yogurt Green Tea
Meal 4: Protein drink w/Dextrose + ~8oz of Almonds
Meal 5preworkout) 16oz water + 1 scoop Creatine +2 granola bars
Meal 6: Post workout shake (Protein powder + Dextrose) and whatever the wife makes for dinner, but it usually DOES NOT include beef of any kind. I usually get my sources of protein from chicken, turkey, beans, fish or soy.