westside 4 skinny bastards

[Relentless]

anyone follow this routine?

[MrSmall]

Me.
It's pretty effective.
Don't for Defranco's changed one unless you're aiming for size.

[Relentless]

what westside 4 skinny bastards 3?

i wanted to follow it but i am alittle confused, what does Work up to a max set of 3-5 reps mean?

[viru§™]

what westside 4 skinny bastards 3?

i wanted to follow it but i am alittle confused, what does Work up to a max set of 3-5 reps mean?

That's what I never understand about his routines, the whole work up to whatever.

Do a search for the article on T-Nation.com. They usually post it on the forum so people can ask questions about the routine.

[viru§™]

Working up to max set


Here’s an example of “working up” to a max set of 3 reps in the box squat. Assuming the athlete’s goal is to box squat 315 lbs. for 3 reps, a sample warm-up would look something like this:
95 X 5
135 X 5
185 X 3
225 X 3
275 X 3
295 X 3
315 X 3
It should be noted that these warm-up weights are not engraved in stone! Some people like to take bigger jumps and some prefer smaller. YOU must figure out what works best for YOU! The one thing I will suggest is that if you are a weak, skinny bastard, you must make sure you’re performing at least 5 total sets for your max-effort exercise. For example, let’s say you’re going for a 5RM in the box squat and your goal is 185 lbs. Don’t just do 95 X 5, 135 X 5 and 185 X 5. Skinny bastards need more volume in order to grow, so make sure you make smaller jumps in weight and get more sets in before your main set.

[iksrtfo]

It doesn't seem like you do enough. Why would you just do bench press on a certain day instead of doing incline and decline on the same day as flat?

[Relentless]

It doesn't seem like you do enough. Why would you just do bench press on a certain day instead of doing incline and decline on the same day as flat?

because we are not bodybuilding.

[viru§™]

It doesn't seem like you do enough. Why would you just do bench press on a certain day instead of doing incline and decline on the same day as flat?

Why would you do incline, decline and flat bench-press all in one day?

[JMonster]

what in the hell is this??????????

[younghypnotiq]

it works REALLY REALLY REALLY WELLL. i did it duing football season. in freshman year i was 120 in sophomore football season i was 190 with around 12-13% BF. trust me bro it works.

[iksrtfo]

Why would you do incline, decline and flat bench-press all in one day?

I don't know alot about this so keep that in mind.

All three work your chest. If you did them on seperate days you would be working your chest three times a week. Seems like a lot.

[iksrtfo]

Why would you do incline, decline and flat bench-press all in one day?

Why not?

[iksrtfo]

because we are not bodybuilding.

That really doesn't answer my question. If you know the answer I would like to hear it.

[viru§™]

I don't know alot about this so keep that in mind.

All three work your chest. If you did them on seperate days you would be working your chest three times a week. Seems like a lot.
Higher frequency = more strength and more hypertrophy (muscle growth), if you're eating at a surplus.

Flat, decline and incline bench-press work primarily the same muscles, so doing all 3 on the same day is somewhat pointless. Spread throughout the week it gives more variation. Something like Monday - flat dumbbell bench-press, Tuesday - dips, Friday - incline bench-press is what most people do.

[Relentless]

That really doesn't answer my question. If you know the answer I would like to hear it.

yes it is, you asked why dont we do all variations on the samde day, and i simply answered we are not bodybuilding, it will add size.

[iksrtfo]

it will add size.
That is more of an answer.

[iksrtfo]

yes it is, you asked why dont we do all variations on the samde day, and i simply answered we are not bodybuilding, it will add size.

I went to the site for this workout and all the case studied. cited gained at least 12 lbs of muscle. That is adding size, right?

[iksrtfo]

Higher frequency = more strength and more hypertrophy (muscle growth), if you're eating at a surplus.

Flat, decline and incline bench-press work primarily the same muscles, so doing all 3 on the same day is somewhat pointless. Spread throughout the week it gives more variation. Something like Monday - flat dumbbell bench-press, Tuesday - dips, Friday - incline bench-press is what most people do.

Thanks.

[Relentless]

I went to the site for this workout and all the case studied. cited gained at least 12 lbs of muscle. That is adding size, right?

you're talking about the WS4SB, i thought you meant in general,

when working for strength there is no body parts, there is simply pushing strength, pulling strength and core strength.

bench press is one way to train pushing strength.

[iksrtfo]

you're talking about the WS4SB, i thought you meant in general,

when working for strength there is no body parts, there is simply pushing strength, pulling strength and core strength.

bench press is one way to train pushing strength.

I see.
When you work out for strength, I assume you gain some defintion, no?
Do you gain any size?

I want to gain strength and get a littel ripped. I am buying one of those chin up/dip stations for my house. I am going to use it and do push ups 3 times a week before work.

Then after work, I can do this westside workout. What do you think?

You too Virus.

[Relentless]

I see.
When you work out for strength, I assume you gain some defintion, no?
Do you gain any size?

I want to gain strength and get a littel ripped. I am buying one of those chin up/dip stations for my house. I am going to use it and do push ups 3 times a week before work.

Then after work, I can do this westside workout. What do you think?

You too Virus.

any weight training you do you will definatly pack on SOME muscle (especially if you're a beginner) but size has more to do with diet.

but if you are going for maximal strength keep your reps between 3-5 reps,

this means lift something which you can only lift for 3-5 reps, stick to compound lifts such as deadlifts, squats, pull ups(weighted if possible), bench press and military presses, only use freeweights

if you want explosive strength you will need to lift between 3-5 reps with a little lighter load but lift explosively, for example a weight you can deadlift for 8 reps, you would lift it as explosively as possible for 4 reps.

[younghypnotiq]

I see.
When you work out for strength, I assume you gain some defintion, no?
Do you gain any size?

I want to gain strength and get a littel ripped. I am buying one of those chin up/dip stations for my house. I am going to use it and do push ups 3 times a week before work.

Then after work, I can do this westside workout. What do you think?

You too Virus.

follow ws4sb but ont do pushups and shit befoe the wokout. aldo dont waste ur money on aa puup/dip station

[iksrtfo]

any weight training you do you will definatly pack on SOME muscle (especially if you're a beginner) but size has more to do with diet.

but if you are going for maximal strength keep your reps between 3-5 reps,

this means lift something which you can only lift for 3-5 reps, stick to compound lifts such as deadlifts, squats, pull ups(weighted if possible), bench press and military presses, only use freeweights

if you want explosive strength you will need to lift between 3-5 reps with a little lighter load but lift explosively, for example a weight you can deadlift for 8 reps, you would lift it as explosively as possible for 4 reps.

Damn this shit is complicated. I'm just gonna buy some steroids and call it a day.

[viru§™]

aldo dont waste ur money on aa puup/dip station
Huh?

Damn this shit is complicated. I'm just gonna buy some steroids and call it a day.
iksrtfo, go to T-Nation.com and search for articles and routines by Chad Waterbury. You'll learn a lot about strength training reading his stuff.

Or like Relentless said, post your goals.

[Relentless]

Damn this shit is complicated. I'm just gonna buy some steroids and call it a day.

not really, just tell me your goal.

[iksrtfo]

not really, just tell me your goal.

To you and Virus:

Goals:

Tone my my arms and chest.
Build lats becuase I don't have any.
Train for explosive power that I would need in MMA.

I am 5'7, 154 and have gotten down to 138 when in peak boxing condition. My goal is around 142.


I wanted to do body weight excersises in the morning and train for explosive power in the evenings.

I would appreciate any help from you guys.

[viru§™]

To you and Virus:

Goals:

Tone my my arms and chest.
Build lats becuase I don't have any.
Train for explosive power that I would need in MMA.

I am 5'7, 154 and have gotten down to 138 when in peak boxing condition. My goal is around 142.


I wanted to do body weight excersises in the morning and train for explosive power in the evenings.

I would appreciate any help from you guys.

How many days a week can you train?

[Relentless]

To you and Virus:

Goals:

Tone my my arms and chest.
Build lats becuase I don't have any.
Train for explosive power that I would need in MMA.

I am 5'7, 154 and have gotten down to 138 when in peak boxing condition. My goal is around 142.


I wanted to do body weight excersises in the morning and train for explosive power in the evenings.

I would appreciate any help from you guys.

if you want to train for explosiveness or strength your body needs to be fresh, so morning will probably be a better time for that.

chest and arm tone will come with conditioning.

i'll give you a routine later on.

[iksrtfo]

How many days a week can you train?

up to 6.

[viru§™]

You can’t really achieve both of them goals at the same time (you probably could, but it’d be difficult). I’d suggest doing a heavy weight routine, eating at a surplus for a month or two to build the muscles you want then carry on lifting weights during MMA training to maintain the new muscle and strength.

Decent routine for size and strength – ABBH II by Chad Waterbury

Day 1

Flat DB Bench-Press 3x5
Decline BB Bench-Press 3x5
Seated Cable Rows 3x5
Bent-Over BB Rows 3x5

Day 2

Deadlift 4x12
Standing Cable Crunch 4x12
Calf Raises 4x12

Day 4

Standing Military Press 3x12
Chin-Ups 3x12
Dips 3x12
Upright Rows 3x12

Day 5

Back Squats 6x5
Standing Cable Crunches 6x5
Calf Raises 6x5

I don’t really know much about MMA/boxing routines for after, but take a look at this article [Only registered and activated users can see links]

[Relentless]

You can’t really achieve both of them goals at the same time (you probably could, but it’d be difficult). I’d suggest doing a heavy weight routine, eating at a surplus for a month or two to build the muscles you want then carry on lifting weights during MMA training to maintain the new muscle and strength.

Decent routine for size and strength – ABBH II by Chad Waterbury

Day 1

Flat DB Bench-Press 3x5
Decline BB Bench-Press 3x5
Seated Cable Rows 3x5
Bent-Over BB Rows 3x5

Day 2

Deadlift 4x12
Standing Cable Crunch 4x12
Calf Raises 4x12

Day 4

Standing Military Press 3x12
Chin-Ups 3x12
Dips 3x12
Upright Rows 3x12

Day 5

Back Squats 6x5
Standing Cable Crunches 6x5
Calf Raises 6x5

I don’t really know much about MMA/boxing routines for after, but take a look at this article [Only registered and activated users can see links]

thats a decent routine if he wants size along with strength.

[viru§™]

thats a decent routine if he wants size along with strength.

Kinda misread his post :patsch He can still do the routine as long as he doesn't eat at a surplus, he won't get much bigger.

[iksrtfo]

You can’t really achieve both of them goals at the same time (you probably could, but it’d be difficult). I’d suggest doing a heavy weight routine, eating at a surplus for a month or two to build the muscles you want then carry on lifting weights during MMA training to maintain the new muscle and strength.

Decent routine for size and strength – ABBH II by Chad Waterbury

Day 1

Flat DB Bench-Press 3x5
Decline BB Bench-Press 3x5
Seated Cable Rows 3x5
Bent-Over BB Rows 3x5

Day 2

Deadlift 4x12
Standing Cable Crunch 4x12
Calf Raises 4x12

Day 4

Standing Military Press 3x12
Chin-Ups 3x12
Dips 3x12
Upright Rows 3x12

Day 5

Back Squats 6x5
Standing Cable Crunches 6x5
Calf Raises 6x5

I don’t really know much about MMA/boxing routines for after, but take a look at this article [Only registered and activated users can see links]

Thanks I'll start this in a week or so.

[Relentless]

another way to do it is....

Day 1 max strength, where you will be focusing on the heaviest loads you can handle

4x5 deadlifts (alternate with squats each week)
4x5 bench press (you can alternate weighted dips, incline/decline bench each week)
4x5 weighted pull ups (here you can also alternate with dumbbell rows and barbell rows, or any other pulling movements)
4x5 military press

Day 2

explosive weight/plyometric training

on this day you will lower the weight, to a weight which you can lift 'explosively' and rapidly

5x4 deadlifts/squats
5x4 bench press
5x4 pull ups
5x4 military press (this time use your entire body to explosively push the weight up, so bend your knees slightly and it doesn't matter if you sort of jump and let your feet leave the floor)


with this kind of routine you will not pack on as much size as the other routine but it is better for strength and explosiveness.

[Shanger]

Isn't a military press with a leg drive, a push press?

Looks like a nice routine, I may have to switch to a 2 day soon due to time constraints.

[Relentless]

Isn't a military press with a leg drive, a push press?

Looks like a nice routine, I may have to switch to a 2 day soon due to time constraints.

yeh its a push press, the name escaped me!

[iksrtfo]

another way to do it is....

Day 1 max strength, where you will be focusing on the heaviest loads you can handle

4x5 deadlifts (alternate with squats each week)
4x5 bench press (you can alternate weighted dips, incline/decline bench each week)
4x5 weighted pull ups (here you can also alternate with dumbbell rows and barbell rows, or any other pulling movements)
4x5 military press

Day 2

explosive weight/plyometric training

on this day you will lower the weight, to a weight which you can lift 'explosively' and rapidly

5x4 deadlifts/squats
5x4 bench press
5x4 pull ups
5x4 military press (this time use your entire body to explosively push the weight up, so bend your knees slightly and it doesn't matter if you sort of jump and let your feet leave the floor)


with this kind of routine you will not pack on as much size as the other routine but it is better for strength and explosiveness.

I like this because I can spend more time training MMA then lifting weights.

How many days should I rest between the two workouts?
Why do I alternate squats and deadlifts? They seem like two different excersises.

Would it hurt if I warmed up with a bodyweight routine?

[MrSmall]

west side for skinny bastards is defranco's one, the original WESTSIDE BARBELL system is different.
IT has 2 maximum effort days, and 2 dynamic effort days (explosive.)
WS4SB has a repetition day which helps growth over anything else.

That ABBH II one has a bit too much. You should go heavy and low on the reps for STRENGTH. If you're aiming at explosiveness, then again, low reps but more sets to maintain form.

[Relentless]

I like this because I can spend more time training MMA then lifting weights.

How many days should I rest between the two workouts?
Why do I alternate squats and deadlifts? They seem like two different excersises.

Would it hurt if I warmed up with a bodyweight routine?

i would say give yourself atleast a day between, so for example if your training boxing/mma on mon wed and fri, lift on tuesdays and thursdays.

the reason for alternating between squats and deadlifts is because they work most of the same muscle groups, you can also alternate it with other lower body movements such as weighted lunges or one legged bodyweight squat.

you can warm up with bodyweights but dont over do it, save your energy for the strength, if you're worried about conditioning you can do it after your strength session.