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Thread: WBB routine phase II

  1. #1
    Wannabebig Member
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    WBB routine phase II

    Hello all,

    Im new to this site and Im curious if anyone has tried this WBB phase II routine? I've been in the gym for about 14 months now. Minus 3 months due to a shoulder tweek back in Oct. I need a new routine to introduce to shock my body. Alot of the WBB II exercises are differerent than what I was doing. It doesn't look like a routine that would put mass on but what do I know. The routine I was doing put about 10 - 12 lbs on me (149 - 160 lbs) but kind of leveled off recently. In that time, I never did deadlifts and I finally got the courage to do them the first time today (with low weight of course). These scare the hell out of me because I blew out my knee back in high school and on occasion for no reason, it will pop and jolt my knee for a few seconds.

  2. #2
    Senior Member DumbellDude's Avatar
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    welcome - what was your routine like? anything similar to WBB1 ?
    Training Journal
    3/27/06 - 150lb, 17.8% BF
    8/23/06 - 153lb, N/A BF

    Lifts and PRs
    Dead 215x4 (4/24/06), 255x1 (5/22/06), 295x1 (8/23/06), 315x1 (11/24/06)
    Squat 185x4 (4/19/06), 235x3 (5/31/06), 275x1 (8/21/06), 315x1 (10/25/06)
    Bench 135x5 (4/24/06), 160x3 (5/22/06), 145x3 (8/23/06)

    "Deadlift is like my girlfriend. She pisses me off at times, but i still love her." - DNL

    BSG Season 3 - 10/6/06

  3. #3
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    The routine itself will NOT put mass on you. No routine will. You must be eating an excess of calories to put on weight.

    I would also give WBB1 a good look at too. It has worked for many people on this forum.

  4. #4
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    well sort of.
    Chest / Tricep -

    Bench Press
    Incline Dumbell Press or Decline Dumbell Press
    Skull Crushers or Close Grip Bench
    Rope Pull Downs

    Shoulders / Abs -

    Seated Military Press or Dumbell Press
    Barbell Shrugs or Dumbell Shrugs
    Hanging Leg Raises
    Decline Crunches

    Back / Bicep -

    Preacher Curls or Concentration Curls
    Wide Grip Pull Downs or Seated Cable Rows
    Deadlifts

    I rotated some exercises to try and keep my body guessing. As you can see, i wasn't doing any legs. I just started doing legs this week actually (the WBB II leg routine). Any suggestions? Thanks.

  5. #5
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    A few things

    - wide grip pull downs do not work the same muscle group as seated cable rows, so they shouldn't be used interchangably (sp?)

    -Do chinups instead of wide grip pulldowns and you might try bent over rows instead of seated rows

    - Shrusg work your traps, not your shoulders. Its preference, but I prefer them on back day

  6. #6
    Senior Member DumbellDude's Avatar
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    ^^^
    agree on diet/excercise suggestions by Red.

    kenb - Good call on starting to train legs. Because you use all the time, they can be trained very hard - this makes them quite stuborn to grow as well... Squats/deads will add on overall strength of your core.
    Training Journal
    3/27/06 - 150lb, 17.8% BF
    8/23/06 - 153lb, N/A BF

    Lifts and PRs
    Dead 215x4 (4/24/06), 255x1 (5/22/06), 295x1 (8/23/06), 315x1 (11/24/06)
    Squat 185x4 (4/19/06), 235x3 (5/31/06), 275x1 (8/21/06), 315x1 (10/25/06)
    Bench 135x5 (4/24/06), 160x3 (5/22/06), 145x3 (8/23/06)

    "Deadlift is like my girlfriend. She pisses me off at times, but i still love her." - DNL

    BSG Season 3 - 10/6/06

  7. #7
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    Thanks for the tips Dumbell & Red. Im actually considering the WBB phase 1 instead of phase 2 the more I look at the two.

  8. #8
    Senior Member DumbellDude's Avatar
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    one more thing - keep a journal with your progress
    Training Journal
    3/27/06 - 150lb, 17.8% BF
    8/23/06 - 153lb, N/A BF

    Lifts and PRs
    Dead 215x4 (4/24/06), 255x1 (5/22/06), 295x1 (8/23/06), 315x1 (11/24/06)
    Squat 185x4 (4/19/06), 235x3 (5/31/06), 275x1 (8/21/06), 315x1 (10/25/06)
    Bench 135x5 (4/24/06), 160x3 (5/22/06), 145x3 (8/23/06)

    "Deadlift is like my girlfriend. She pisses me off at times, but i still love her." - DNL

    BSG Season 3 - 10/6/06

  9. #9
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    Actually I have been doing that since I started back to the gym in Feb. and strangely it seems that the 3 months off allowed me to increase my weight dramatically in my lifts. Especially my shrugs. I am shrugging with barbell shrugs a max of 235 x 8 reps or at I least I was until I changed my routine. Also the routine I was doing was a 10 / 8 / 6 heavy rep sets on all my exercises which seemed fine for some muscles. However it didn't seem like enough for others (ex. biceps). Also, I've decided to back off the bench press for a while this new routine. I have a horrible time benching but can press the hell out of dumbells. A freind of mine told me that a good way to increase on bench is to back off of it for a while and do other exercises that will accomodate for it and that may allow my bench to increase. He told me it was worth a shot. He had the same problem and he is doing a routine that is specialized in increasing bench. He also mentioned throwing in some supersets on occasion. I tried a superset with biceps about 2 or 3 weeks ago and it seemed to make a significant difference.

  10. #10
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    Honestly, most routines will probably still let you gain weight AS LONG AS YOUR DIET IS IN CHECK!

    A good routine will involve most of the following- squats, deadlifts, bench, dips, rows, pullups, straight leg deadlifts.

    A poor routine will be full of - tricep pushdowns, bicep curls, shrugs etc

    WBB1 or WBB2 are absolutely fine. The absense of direct arm work is on purpose.. because it's not needed. WBB1 is meant to be simple and brutaly effective. Short heavy sets of big compound movements. No need to waste time doing lots of direct arm work.

  11. #11
    Wannabebig Member sprklw's Avatar
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    Ive got a question on WBB2, on the shoulder supersets do you do all 3 or pick 2 of the 3?
    I'm good enough, I'm smart enough and gosh darnnit, people like me.

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