Choosing The Right split - Page 2

**Peaked_18** · 10-08-2005, 03:46 AM

Well that can be added for ME Upper Body every now and then.

LaggingBiceps · 10-08-2005, 02:05 PM

ok, thx. this monday im going to start the WS4SB. but for the future i want to know if that bbing split i posted was good?

**Peaked_18** · 10-08-2005, 02:51 PM

It's not.

LaggingBiceps · 10-08-2005, 04:42 PM

lol alright thx....one last thing :o for westside its good for both size and strength?

**Peaked_18** · 10-08-2005, 04:44 PM

Of course.

Switch exercises every two weeks.

You should have the link, if not go to the training section and find it.

LaggingBiceps · 10-08-2005, 04:55 PM

ok thx man

LaggingBiceps · 10-09-2005, 03:16 AM

so how is this?

Monday - Max Effort Upper Body
Barbell Bench Press
Set 1 (3-5)-

Incline Dumbbell Bench Press 4 sets 6-10 reps
Dumbell Rows 4 sets 10-15 reps
Rear Delt Raises 3 sets 8-12 reps
Power Clean 4 sets 3-5 reps

Wednesday - Lower Body
Deadlifts
Set 1 (3-5)-

Barbell Lunges 4 sets 8-15 reps
Stiff-Legged Deadlifts 4 sets 6-10 reps
Timed Pinch 3 sets (Timed)
Barbell Shrugs 3 sets 10-15

Friday - Repitition Upper Body
Incline Dumbell Presses 3 sets 12-15 reps 60 sec. rest
Dumbbell Overhead Tricep Extensions 4 sets 5-10 reps
Close-Grip Pulldowns 4 sets 8-12
Military Press 3 sets 10-15 reps
Barbell Curls 3 sets 8-10 reps

how is it, like the # of sets and the exercises i chose? good enough?

**Peaked_18** · 10-09-2005, 03:37 AM

I'll answer it tomorrow, I'm a little busy now.

LaggingBiceps · 10-09-2005, 05:12 AM

**Peaked_18** · 10-09-2005, 05:05 PM

Quote:

Originally Posted by LaggingBiceps

so how is this?

Monday - Max Effort Upper Body
Barbell Bench Press
Set 1 (3-5)-

Incline Dumbbell Bench Press 4 sets 6-10 reps
Dumbell Rows 4 sets 10-15 reps
Rear Delt Raises 3 sets 8-12 reps
Power Clean 4 sets 3-5 reps This throws the whole program off, remember that this will replace the Barbell Bench Press instead and you will need to have weighted abdominal exercises for 3-4 sets 8-15 reps.

Wednesday - Lower Body
Deadlifts
Set 1 (3-5)-

Barbell Lunges 4 sets 8-15 reps
Stiff-Legged Deadlifts 4 sets 6-10 reps
Timed Pinch 3 sets (Timed)
Barbell Shrugs 3 sets 10-15

Choose only 1 grip exercise and do 3 sets of timed sets. Shrugs aren't on the list here, stick with just the plate pinching. Shrugs come later in the week.

Friday - Repitition Upper Body
Incline Dumbell Presses 3 sets 12-15 reps 60 sec. rest
Dumbbell Overhead Tricep Extensions 4 sets 5-10 reps
Close-Grip Pulldowns 4 sets 8-12
Military Press 3 sets 10-15 reps
Barbell Curls 3 sets 8-10 reps

There are no overhead extensions, stick to what they recommend. Can you not do Chin-ups? Stick to dumbbell shoulder press instead.

how is it, like the # of sets and the exercises i chose? good enough?
[b]For abdominal circuit, pick a few exercises 3-5 sets and perform 3-4 sets in a circuit training style. Max reps.

Okay, here's some recommendations...

LaggingBiceps · 10-09-2005, 05:48 PM

ok, i took out power cleans and i do them for the bench press every 2 weeks.
ill stick to just plate pinching then and drop shrugs
i picked skullcrushers instead, i switched up to dumbell shoulder presses and i dont have a chinup bar, so i do close grip lat pulldowns

**Peaked_18** · 10-09-2005, 05:56 PM

Okay.

First switch and rotate all the exercises every 2 weeks, not just 1-2 exercises switched every 2 weeks. Switch the list over a long time.

LaggingBiceps · 10-09-2005, 06:08 PM

Quote:

Originally Posted by Peaked_18

Okay.

First switch and rotate all the exercises every 2 weeks, not just 1-2 exercises switched every 2 weeks. Switch the list over a long time.

yeh i switch everything up...i just didnt feel like typing EVERYTHING i was gonna switch to

are the sets fine? good enough? or should i lower em?

**Peaked_18** · 10-09-2005, 06:09 PM

Do exactly what the program says.

LaggingBiceps · 10-09-2005, 06:21 PM

alright thanks.

do you know any good things i can do for football like the drills and stuff? i cant really go out anywhere because theres nowhere to run. all i have is a treadmill at home for running and space in my basement.

**Peaked_18** · 10-09-2005, 06:26 PM

No backyard though?

I'll answer in a few minutes, I got to go round some up quick and see what will work.

LaggingBiceps · 10-09-2005, 06:31 PM

i dont have a good backyard. plus theres only like 5yds of space

**Peaked_18** · 10-09-2005, 06:33 PM

Do you live next to your school?

Is their football field open at any time in the day?

Park around?

LaggingBiceps · 10-09-2005, 06:36 PM

Quote:

Originally Posted by Peaked_18

Do you live next to your school?

Is their football field open at any time in the day?

Park around?

school is like 5 miles away
football field is closed and open only when the team practices
no parks

**Peaked_18** · 10-09-2005, 06:42 PM

How much space do you have in your basement?

LaggingBiceps · 10-09-2005, 06:44 PM

30-40 feet

**Peaked_18** · 10-09-2005, 06:54 PM

I guess that'll do.

10-09-2005, 05:12 AM	#39
LaggingBiceps Pro Stature Join Date: Aug 2005 Location: New Jersey, USA Posts: 246 Recipes: 0 Rep Power: 6	ok.

10-08-2005, 03:46 AM	#31
Peaked_18 a la commode Join Date: May 2005 Posts: 4,247 Recipes: 2 Rep Power: 96	Well that can be added for ME Upper Body every now and then.

10-08-2005, 02:05 PM	#32
LaggingBiceps Pro Stature Join Date: Aug 2005 Location: New Jersey, USA Posts: 246 Recipes: 0 Rep Power: 6	ok, thx. this monday im going to start the WS4SB. but for the future i want to know if that bbing split i posted was good?

10-08-2005, 02:51 PM	#33
Peaked_18 a la commode Join Date: May 2005 Posts: 4,247 Recipes: 2 Rep Power: 96	It's not.

10-08-2005, 04:42 PM	#34
LaggingBiceps Pro Stature Join Date: Aug 2005 Location: New Jersey, USA Posts: 246 Recipes: 0 Rep Power: 6	lol alright thx....one last thing :o for westside its good for both size and strength?

10-08-2005, 04:44 PM	#35
Peaked_18 a la commode Join Date: May 2005 Posts: 4,247 Recipes: 2 Rep Power: 96	Of course. Switch exercises every two weeks. You should have the link, if not go to the training section and find it.

10-08-2005, 04:55 PM	#36
LaggingBiceps Pro Stature Join Date: Aug 2005 Location: New Jersey, USA Posts: 246 Recipes: 0 Rep Power: 6	ok thx man

10-09-2005, 03:16 AM	#37
LaggingBiceps Pro Stature Join Date: Aug 2005 Location: New Jersey, USA Posts: 246 Recipes: 0 Rep Power: 6	so how is this? Monday - Max Effort Upper Body Barbell Bench Press Set 1 (3-5)- Incline Dumbbell Bench Press 4 sets 6-10 reps Dumbell Rows 4 sets 10-15 reps Rear Delt Raises 3 sets 8-12 reps Power Clean 4 sets 3-5 reps Wednesday - Lower Body Deadlifts Set 1 (3-5)- Barbell Lunges 4 sets 8-15 reps Stiff-Legged Deadlifts 4 sets 6-10 reps Timed Pinch 3 sets (Timed) Barbell Shrugs 3 sets 10-15 Friday - Repitition Upper Body Incline Dumbell Presses 3 sets 12-15 reps 60 sec. rest Dumbbell Overhead Tricep Extensions 4 sets 5-10 reps Close-Grip Pulldowns 4 sets 8-12 Military Press 3 sets 10-15 reps Barbell Curls 3 sets 8-10 reps how is it, like the # of sets and the exercises i chose? good enough?

10-09-2005, 03:37 AM	#38
Peaked_18 a la commode Join Date: May 2005 Posts: 4,247 Recipes: 2 Rep Power: 96	I'll answer it tomorrow, I'm a little busy now.

10-09-2005, 05:48 PM	#41
LaggingBiceps Pro Stature Join Date: Aug 2005 Location: New Jersey, USA Posts: 246 Recipes: 0 Rep Power: 6	ok, i took out power cleans and i do them for the bench press every 2 weeks. ill stick to just plate pinching then and drop shrugs i picked skullcrushers instead, i switched up to dumbell shoulder presses and i dont have a chinup bar, so i do close grip lat pulldowns

10-09-2005, 05:56 PM	#42
Peaked_18 a la commode Join Date: May 2005 Posts: 4,247 Recipes: 2 Rep Power: 96	Okay. First switch and rotate all the exercises every 2 weeks, not just 1-2 exercises switched every 2 weeks. Switch the list over a long time.

10-09-2005, 06:09 PM	#44
Peaked_18 a la commode Join Date: May 2005 Posts: 4,247 Recipes: 2 Rep Power: 96	Do exactly what the program says.

10-09-2005, 06:21 PM	#45
LaggingBiceps Pro Stature Join Date: Aug 2005 Location: New Jersey, USA Posts: 246 Recipes: 0 Rep Power: 6	alright thanks. do you know any good things i can do for football like the drills and stuff? i cant really go out anywhere because theres nowhere to run. all i have is a treadmill at home for running and space in my basement.

10-09-2005, 06:26 PM	#46
Peaked_18 a la commode Join Date: May 2005 Posts: 4,247 Recipes: 2 Rep Power: 96	No backyard though? I'll answer in a few minutes, I got to go round some up quick and see what will work.

10-09-2005, 06:31 PM	#47
LaggingBiceps Pro Stature Join Date: Aug 2005 Location: New Jersey, USA Posts: 246 Recipes: 0 Rep Power: 6	i dont have a good backyard. plus theres only like 5yds of space

10-09-2005, 06:33 PM	#48
Peaked_18 a la commode Join Date: May 2005 Posts: 4,247 Recipes: 2 Rep Power: 96	Do you live next to your school? Is their football field open at any time in the day? Park around?

10-09-2005, 06:42 PM	#50
Peaked_18 a la commode Join Date: May 2005 Posts: 4,247 Recipes: 2 Rep Power: 96	How much space do you have in your basement?

10-09-2005, 06:44 PM	#51
LaggingBiceps Pro Stature Join Date: Aug 2005 Location: New Jersey, USA Posts: 246 Recipes: 0 Rep Power: 6	30-40 feet

10-09-2005, 06:54 PM	#52
Peaked_18 a la commode Join Date: May 2005 Posts: 4,247 Recipes: 2 Rep Power: 96	I guess that'll do.