DB's Bulking routine for 06 and 07 - UK-Muscle Body Building Community

DB · 17-10-2006, 11:42 AM

ok guys nearly time to get bulking!!

noticed that i seriously need some thickness and hopefully this will sort me out and i will come back on 2008 at 25 yrs old and wlak the novices!!

well thats the plan!!

routine is westside for Bodybuilders and i took it off thier site

Originally written by kethnaab

this is the second article..

Westside for Bodybuilders (WS4BB)
here's a "preliminary" WS4BB that I am working on.

PLEASE, if you are unfamiliar with the westside training system, before you ask any questions, go to

www.elitefts.com
www.westside-barbell.com
www.ironaddicts.com

and read up on the Westside program before asking questions like "what is a concentric good morning" or "what is a box squat" or "what does ME and RE stand for".

Basically, you take the Westside template, tweek the ME day to triples instead of singles (5RM is not used here) and make some changes to focus for supplementary work. It is based on an 8-day cycle (day on, day off) but can be modified so that RE days are back-to back (i.e. M-W-F-Sa)

In the end, this looks strikingly like a basic "upper/lower heavy/light" type setup, but in it's simplest (VERY simplest) base, that's what Westside is. ME day is "heavy day" and DE day is "light" day (not exactly, but you get the point). IF you've ever seen one of the upper/lower splits I frequently recommend, this should look pretty familiar.

The sets are determined by your own workload capacity. If you need more sets or less sets, then cool, the workload that I've posted is what I have been able to do. Obviously, you would adjust this as needed to suit your own weakpoints, but this is NOT a program that is going to work for people with poor workload capacity, or weak lower backs.

There is A LOT OF LOWER BACK WORK. If your lower back is not up to this, recommend using supported rows (1-arm DB, hammer, supported T-bar, etc) or "easier rows" (cable rows) of some sort while you condition your lower back.

Here is the template, keep rest periods as short as you can on everything other than the specific ME exercises. Adjust sets as needed, drink water, take your vitamins, say your prayers, etc. etc.

Day 1 - ME Day - upper
ME press variant - 1 x 3 100% ME, 2 x 3 >90% 3RM
weighted chin up 4 x 5-6
basic press variant - 3 x 5-6
Pendlay row - 4 x 5-6
lying extensions - 2 x 10-15 (rotate angles every 2-3 weeks)
laterals - 2 x 10-15

Recommended ME press variants = CGBP, RGBP, MedGBP, Low Incline BP (rotate every 1-3 weeks)
Recommended basic press variants = any angle DB press, any ME press variant, overhead presses - use this to cover "weak spots" in upper body "push" muscles, rotate as needed

Day 3 - ME Day - lower
ME GM/pull- 1 x 3 100% ME, 2 x 3 >90% 3RM
ME Squat variant - 4 x 5
reverse hypers - 3 x 8-12
ghetto GHR - 3 x 8-12
laterals - 2 x 10-15

ME GM/pulls = concentric GM, seated GM, DL from floor, rack pull, platform pull (rotate every 1-3 weeks)
Recommended ME squat variants = front squat, ATG, SSB, sumo, heels-touching, box squats (rotate as needed to keep knees happy)

Day 5 - RE Day - upper
RE main press - 3 x 8
BTN pullup - 4 x 8-12 (no extra weight...add "pause" at top to keep rep range)
RE press variant - 3 x 8
Yates rows - 4 x 8-12 (pauses at gut)
1-arm BB curls - 2 x 10-12
laterals - 2 x 10-15

Recommended RE Main Press - flat bench (YES!! THE KING!), decl DB, incl DB, flat DB, weighted dips (rotate as needed)
RE press variant - any RE main press, any basic press variant - use to improve weak points and maintain "forward progress" in training

Day 7 - RE Day - lower
RE squat - 5 x 8
RE GM/pull - 4 x 10
reverse hypers - 3 x 8-12
ghetto GHR - 3 x 8-12
laterals - 2 x 10-15

RE squat - any ME squat variation, *20-rep squats can be used here as well, but reduce # of sets user posted image
RE GM/pull - regular GM, sumo SLDL, conventional SLDL, RDL - pick your favorite

if you decide to use chains or especially bands for the various exercises for accomodating resistance, you will almost definitely NEED to reduce sets. If you need additional triceps work, you can add chains or bands to your bar presses as well. Chains/bands during squats will maintain direct tension on the quads throughout the range of motion.

Specific adaptations to each day:

ME Day - press = The ME exercise is a press that hits all 3 of the "push" muscle groups in the upper body (pecs, front delts and tris'). Maxing (even for a triple) with the basic "pectoral bench press" can give a lot of people problems, so the exercises selected are generally pretty easy on the shoulder joint overall. WS focuses heavily on triceps strength because they use bench shirts and want to get the highest bench possible. Since the average BB will not be using a shirt, the primary supplementary exercise will be a pectoral builder (and periodically an overhead press), although CGBP is an exercise of choice and is a triceps smoker.
The "basic press variant" can be any of the ME exercises, or a DB exercise of whichever angle makes you happy. Periodically, rotate in an overhead press here for supplementary work, especially if you feel your delts need more work.
Lat work includes a close grip chinup and a wide grip row, alternated with the presses. If you are in good enough shape to perform these exercises in an alternating (or supersetting) set fashion, then more power to you.

You finish the day with the best single-joint triceps exercise in existence (Rotate angle of the bench every few weeks to keep elbows happy) for higher reps (keeps the elbows happier) and cable laterals, which are done every day for 2 sets of 10+ reps. I experimented with this, and with all the heavy pressing and pulling, direct deltoid work ends up being unnecessary, with the exception of the lateral head. The cable reduces the drain on recovery and allows for a pretty direct stimulation.

ME Day - Lower - start off with a pull or a GM, both of which are very easily adapted for a max effort triple. This also ensures that a good emphasis is given to hamstrings and posterior chain, which are weak on damn near EVERYBODY. Next up is a squat variant, pick your poison, keep your knees happy. Reverse hypers and ghetto GHR finish off the posterior chain and hammies with "lighter" higher rep work as compared to the heavy pull or GM you started off with and, of course, the cable laterals for delts.

DE Days - these are changed to "RE days", which are essentially high rep days. I include the flat BP with higher reps, lower weight on press day, which shouldn't put anybody's shoulder into a coma, but really, you modify this to suit your needs. If you want to do inclines or whatever, then go for it. I won't be offended. Lat work includes a wide grip pullup and a close grip row. 20-rep squats can be included on the DE lower body day, but I wouldn't recommend doing 5 sets of them. user posted image Hammie-specific exercise is next, then of course, reverse hypers and GHR.

Ghetto GHR are performed with heels underneath the knee-pads on the pulldown machine. Place your knees onto a movable flat bench, and using bodyweight (or weight, if you're a stud), lower yourself under control until you are parallel to the ground, then pull yourself back up. Layne Norton (aka str8flexed) has a nice video or two demonstrating this exercise. If you have a "real" GHR bench, then use that one if you like. Reverse hypers are done with the reverse hyper machine. If you don't have one, use a 45-degree hyper or a basic hyper, if that's all you have. Try to focus on your hamstrings here. Plate-heel pulls are a concentric-only exercise where you sit with your leg extended and use the heel of your foot to pull a plate toward you. Nice way to help hammies, no negative means low drain on recovery.

the_gre8t_1ne · 17-10-2006, 12:06 PM

U so gonna have to explain this to me when i see u!

**big** · 17-10-2006, 12:16 PM

Looks good dude. If you're not used to that kind of volume tho, work up to it slowly (i.e. start with just 3 sets instead of 5 and add an extra set every couple of weeks). Burn out is too common for people who go from 10 sets to 20 sets, particularly if you don't lower the intensity and/or frequency to compensate.

The thing with westside is that it's a template, not a program per se. Don't take someone else's template and just use it - the idea is to figure out your own weaknesses and blast them. No point in doing 8-10 sets of pulling on upper day with only 4-5 sets of pushing if your weak point is pushing. And vice versa. All of the big strong guys at WSB are using very different routines, but based around the same template (i.e. a heavy movement for 1-3 reps followed by buckets of weak-point training).

I do think that the heavy training in the 1-3RM range will gain you that kind of thickness that you're looking for tho. I reckon you'll do extremely well with that style of training if you get the intensity right and deload regularly.

DB · 17-10-2006, 12:23 PM

yeah defo mate!! i will start off with this one for a few weeks then make subtle changes to target my weak points

yeah the high sets are gonna kill me so they will be built up2 like u said!!

should be good tho looking forward to it after my comps especially with a nice fat dose of test!!

how often would u recomment a de-load big??

i was gonna go for 5 weeks then a week de-load or 6 weeks and a full week off?

**big** · 17-10-2006, 12:34 PM

Well Louie at WSB encourages his lifters to deload every 3 weeks. However, they're lifting insane (800lb+ squat) weights so they REALLY need it.

Don't you plan on cycling your AAS 5 weeks on, 3 weeks off? If so, I would load/deload around this. Do 5 weeks heavy loading, deload for 1-2 weeks and then use the extra time (final 1-2 weeks depending on how long the deload lasted) before the next cycle starts to get yourself used to the volume again, using submaximal weights (80% of what you use for the loading). Then repeat.

crazycacti · 17-10-2006, 12:42 PM

Does look like a lot of volume to me... i personally couldn't do all that - too used to 1 set per bodypart atm...

I do really like the idea of WSB but i don't reckon i'm ready for it just yet... It'll be really interesting to see how this goes for you DB...

As for deloading, imo, it should be done more often than most people do it... as big said - go for it with your SHIC style...

Atm i'm deloading every 4 weeks for 2 weeks - just coming to a deload at the end of this week and boy do i need it!

Keep us updated on this one bigman

DB · 17-10-2006, 12:48 PM

Quote:

Originally Posted by big

Don't you plan on cycling your AAS 5 weeks on, 3 weeks off? If so, I would load/deload around this. Do 5 weeks heavy loading, deload for 1-2 weeks and then use the extra time (final 1-2 weeks depending on how long the deload lasted) before the next cycle starts to get yourself used to the volume again, using submaximal weights (80% of what you use for the loading). Then repeat.

yeah i think i will be doing 5 weeks on 3-4 weeks off with AAS for my next 2 years probably with one long cycle and one long lay off in there somewhere!!

i think they may be a good shout so 5 weeks intense... 2 weeks deload then one week building back up?

wiseguy83 · 18-10-2006, 10:16 AM

hvt kicks ass i do 15-20 sets per muscle if i can do this you will p1ss it mate.

mrmasive · 18-10-2006, 01:34 PM

All the best with it mate....:lift:

mb250 · 20-10-2006, 05:13 PM

sounds good, personally when bodyparts are trained more than once a week they grow much better. Providing nutrition and recovery are fine, that is

DB · 06-11-2006, 02:43 PM

OK slightly updated it now looks like this....

starting 2day on the light upper day as i havent trained for 2 weeks

Day 1 - ME Day – upper

flat bench/incline bench - 1 x 3 100% ME, 2 x 3 >90% 3RM
weighted chin up 4 x 5-6
weighted dips - 3 x 5-6
Pendlay row - 4 x 5-6
lying extensions - 3 x 10-15 (rotate angles every 2-3 weeks)

laterals - 2 x 10-15
Shrugs 2x10-12

Day 3 - ME Day – lower

Deads - 1 x 3 100% ME, 2 x 3 >90% 3RM
squat/ hack - 4 x 5
reverse hypers - 3 x 8-12
Ham curls - 3 x 8-12
laterals - 2 x 10-15
Shrugs 2x 10-12

Day 5 - RE Day - upper

Flat bench - 3 x 8
wide grip chin - 4 x 8-12
DB press flat/incline/machine press - 3 x 8
Yates rows - 4 x 8-12 (pauses at gut)
Bicep curls - 3 x 10-12
laterals - 3 x 10-15

Day 7 - RE Day - lower

Squats 2x 20
SLDL - 4 x 10
Lunges - 3 x 8-12
Ham curls - 3 x 8-12
laterals - 2 x 10-15

calves EOD

abs EOD

the_gre8t_1ne · 06-11-2006, 02:48 PM

looks good, may have to steal it for the new year

Littleluke · 06-11-2006, 03:23 PM

I've just started training abs and calves EOD, I hit my calves a bit too hard and they still haven't recovered, can barely walk LOL! My calves are only starting to show through after a year!

DB · 07-11-2006, 11:14 AM

well started this yesterday.. really felt it traps are sore as today which is one of my target areas so really happy with that!!

also nice suprise to see Pscarb kickin about perving at the birds in my gym again yesterday

your always welcome in there dude!!!

weight it up at 16st as off this morning after a sh1t aswell

so really blown up..alot is water so will give it a few more weeks before i really see what i have...

was about 14.6 on stage last week

Ellis · 08-11-2006, 12:26 PM

the westside barbell routines are usually more based towards powerlifters tho I know it can be varied for bodybuilding, I have tried the basic westside programme but personally found it too much and I would overtrain on it, that was doing 4 days a week, a max effort lower session, max upper session and then a session of speed work for bench and another day for speeds squats. I think what you are doing tho and training one on one off is sensible.
I think the way you have changed it from when you first put up the routine would suit you more as a bodybuilder.
Do you not find that doing deads before squating fatigues your lower back too much and hinders your squat, most routines would always recommend squat before deads.

17-10-2006, 11:42 AM	#1 (permalink)
DB UK-Muscle Moderator Join Date: Oct 2003 Location: SW London Posts: 11,412	DB's Bulking routine for 06 and 07 ok guys nearly time to get bulking!! noticed that i seriously need some thickness and hopefully this will sort me out and i will come back on 2008 at 25 yrs old and wlak the novices!! well thats the plan!! routine is westside for Bodybuilders and i took it off thier site Originally written by kethnaab this is the second article.. Westside for Bodybuilders (WS4BB) here's a "preliminary" WS4BB that I am working on. PLEASE, if you are unfamiliar with the westside training system, before you ask any questions, go to www.elitefts.com www.westside-barbell.com www.ironaddicts.com and read up on the Westside program before asking questions like "what is a concentric good morning" or "what is a box squat" or "what does ME and RE stand for". Basically, you take the Westside template, tweek the ME day to triples instead of singles (5RM is not used here) and make some changes to focus for supplementary work. It is based on an 8-day cycle (day on, day off) but can be modified so that RE days are back-to back (i.e. M-W-F-Sa) In the end, this looks strikingly like a basic "upper/lower heavy/light" type setup, but in it's simplest (VERY simplest) base, that's what Westside is. ME day is "heavy day" and DE day is "light" day (not exactly, but you get the point). IF you've ever seen one of the upper/lower splits I frequently recommend, this should look pretty familiar. The sets are determined by your own workload capacity. If you need more sets or less sets, then cool, the workload that I've posted is what I have been able to do. Obviously, you would adjust this as needed to suit your own weakpoints, but this is NOT a program that is going to work for people with poor workload capacity, or weak lower backs. There is A LOT OF LOWER BACK WORK. If your lower back is not up to this, recommend using supported rows (1-arm DB, hammer, supported T-bar, etc) or "easier rows" (cable rows) of some sort while you condition your lower back. Here is the template, keep rest periods as short as you can on everything other than the specific ME exercises. Adjust sets as needed, drink water, take your vitamins, say your prayers, etc. etc. Day 1 - ME Day - upper ME press variant - 1 x 3 100% ME, 2 x 3 >90% 3RM weighted chin up 4 x 5-6 basic press variant - 3 x 5-6 Pendlay row - 4 x 5-6 lying extensions - 2 x 10-15 (rotate angles every 2-3 weeks) laterals - 2 x 10-15 Recommended ME press variants = CGBP, RGBP, MedGBP, Low Incline BP (rotate every 1-3 weeks) Recommended basic press variants = any angle DB press, any ME press variant, overhead presses - use this to cover "weak spots" in upper body "push" muscles, rotate as needed Day 3 - ME Day - lower ME GM/pull- 1 x 3 100% ME, 2 x 3 >90% 3RM ME Squat variant - 4 x 5 reverse hypers - 3 x 8-12 ghetto GHR - 3 x 8-12 laterals - 2 x 10-15 ME GM/pulls = concentric GM, seated GM, DL from floor, rack pull, platform pull (rotate every 1-3 weeks) Recommended ME squat variants = front squat, ATG, SSB, sumo, heels-touching, box squats (rotate as needed to keep knees happy) Day 5 - RE Day - upper RE main press - 3 x 8 BTN pullup - 4 x 8-12 (no extra weight...add "pause" at top to keep rep range) RE press variant - 3 x 8 Yates rows - 4 x 8-12 (pauses at gut) 1-arm BB curls - 2 x 10-12 laterals - 2 x 10-15 Recommended RE Main Press - flat bench (YES!! THE KING!), decl DB, incl DB, flat DB, weighted dips (rotate as needed) RE press variant - any RE main press, any basic press variant - use to improve weak points and maintain "forward progress" in training Day 7 - RE Day - lower RE squat - 5 x 8 RE GM/pull - 4 x 10 reverse hypers - 3 x 8-12 ghetto GHR - 3 x 8-12 laterals - 2 x 10-15 RE squat - any ME squat variation, 20-rep squats can be used here as well, but reduce # of sets user posted image RE GM/pull - regular GM, sumo SLDL, conventional SLDL, RDL - pick your favorite if you decide to use chains or especially bands for the various exercises for accomodating resistance, you will almost definitely NEED to reduce sets. If you need additional triceps work, you can add chains or bands to your bar presses as well. Chains/bands during squats will maintain direct tension on the quads throughout the range of motion. Specific adaptations to each day: ME Day - press = The ME exercise is a press that hits all 3 of the "push" muscle groups in the upper body (pecs, front delts and tris'). Maxing (even for a triple) with the basic "pectoral bench press" can give a lot of people problems, so the exercises selected are generally pretty easy on the shoulder joint overall. WS focuses heavily on triceps strength because they use bench shirts and want to get the highest bench possible. Since the average BB will not be using a shirt, the primary supplementary exercise will be a pectoral builder (and periodically an overhead press), although CGBP is an exercise of choice and is a triceps smoker. The "basic press variant" can be any of the ME exercises, or a DB exercise of whichever angle makes you happy. Periodically, rotate in an overhead press here for supplementary work, especially if you feel your delts need more work. Lat work includes a close grip chinup and a wide grip row, alternated with the presses. If you are in good enough shape to perform these exercises in an alternating (or supersetting) set fashion, then more power to you. You finish the day with the best single-joint triceps exercise in existence (Rotate angle of the bench every few weeks to keep elbows happy) for higher reps (keeps the elbows happier) and cable laterals, which are done every day for 2 sets of 10+ reps. I experimented with this, and with all the heavy pressing and pulling, direct deltoid work ends up being unnecessary, with the exception of the lateral head. The cable reduces the drain on recovery and allows for a pretty direct stimulation. ME Day - Lower - start off with a pull or a GM, both of which are very easily adapted for a max effort triple. This also ensures that a good emphasis is given to hamstrings and posterior chain, which are weak on damn near EVERYBODY. Next up is a squat variant, pick your poison, keep your knees happy. Reverse hypers and ghetto GHR finish off the posterior chain and hammies with "lighter" higher rep work as compared to the heavy pull or GM you started off with and, of course, the cable laterals for delts. DE Days - these are changed to "RE days", which are essentially high rep days. I include the flat BP with higher reps, lower weight on press day, which shouldn't put anybody's shoulder into a coma, but really, you modify this to suit your needs. If you want to do inclines or whatever, then go for it. I won't be offended. Lat work includes a wide grip pullup and a close grip row. 20-rep squats can be included on the DE lower body day, but I wouldn't recommend doing 5 sets of them. user posted image Hammie-specific exercise is next, then of course, reverse hypers and GHR. Ghetto GHR are performed with heels underneath the knee-pads on the pulldown machine. Place your knees onto a movable flat bench, and using bodyweight (or weight, if you're a stud), lower yourself under control until you are parallel to the ground, then pull yourself back up. Layne Norton (aka str8flexed) has a nice video or two demonstrating this exercise. If you have a "real" GHR bench, then use that one if you like. Reverse hypers are done with the reverse hyper machine. If you don't have one, use a 45-degree hyper or a basic hyper, if that's all you have. Try to focus on your hamstrings here. Plate-heel pulls are a concentric-only exercise where you sit with your leg extended and use the heel of your foot to pull a plate toward you. Nice way to help hammies, no negative means low drain on recovery. __________________ DB To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.* To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. often imitated never duplicated To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. DB sleeps with a night light. Not because DB is afraid of the dark, but the dark is afraid of DB. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

17-10-2006, 12:06 PM	#2 (permalink)
the_gre8t_1ne Your Friendly neighbourhood pusha! Join Date: Apr 2005 Location: The Ghetto (West, London) Posts: 4,065	U so gonna have to explain this to me when i see u! __________________ Know your role and shut your mouth! or I'll layeth the SMACK DOWN on your Candy ASS!! If you smelalalalalalooouuuu To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. the gre8t 1ne.......is cooking!? To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. also find me at To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

17-10-2006, 12:16 PM	#3 (permalink)
big UK-Muscle Moderator Join Date: Sep 2004 Location: The only side effect of steroids is GREATNESS Posts: 5,406	Looks good dude. If you're not used to that kind of volume tho, work up to it slowly (i.e. start with just 3 sets instead of 5 and add an extra set every couple of weeks). Burn out is too common for people who go from 10 sets to 20 sets, particularly if you don't lower the intensity and/or frequency to compensate. The thing with westside is that it's a template, not a program per se. Don't take someone else's template and just use it - the idea is to figure out your own weaknesses and blast them. No point in doing 8-10 sets of pulling on upper day with only 4-5 sets of pushing if your weak point is pushing. And vice versa. All of the big strong guys at WSB are using very different routines, but based around the same template (i.e. a heavy movement for 1-3 reps followed by buckets of weak-point training). I do think that the heavy training in the 1-3RM range will gain you that kind of thickness that you're looking for tho. I reckon you'll do extremely well with that style of training if you get the intensity right and deload regularly. __________________ To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

17-10-2006, 12:23 PM	#4 (permalink)
DB UK-Muscle Moderator Join Date: Oct 2003 Location: SW London Posts: 11,412	yeah defo mate!! i will start off with this one for a few weeks then make subtle changes to target my weak points yeah the high sets are gonna kill me so they will be built up2 like u said!! should be good tho looking forward to it after my comps especially with a nice fat dose of test!! how often would u recomment a de-load big?? i was gonna go for 5 weeks then a week de-load or 6 weeks and a full week off? __________________ DB To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. often imitated never duplicated To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. DB sleeps with a night light. Not because DB is afraid of the dark, but the dark is afraid of DB. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. Last edited by DB; 17-10-2006 at 12:25 PM.

17-10-2006, 12:34 PM	#5 (permalink)
big UK-Muscle Moderator Join Date: Sep 2004 Location: The only side effect of steroids is GREATNESS Posts: 5,406	Well Louie at WSB encourages his lifters to deload every 3 weeks. However, they're lifting insane (800lb+ squat) weights so they REALLY need it. Don't you plan on cycling your AAS 5 weeks on, 3 weeks off? If so, I would load/deload around this. Do 5 weeks heavy loading, deload for 1-2 weeks and then use the extra time (final 1-2 weeks depending on how long the deload lasted) before the next cycle starts to get yourself used to the volume again, using submaximal weights (80% of what you use for the loading). Then repeat. __________________ To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

17-10-2006, 12:42 PM	#6 (permalink)
crazycacti Fat and bulking... Join Date: Jun 2004 Location: Isle of Man/Newcastle Posts: 1,417	Does look like a lot of volume to me... i personally couldn't do all that - too used to 1 set per bodypart atm... I do really like the idea of WSB but i don't reckon i'm ready for it just yet... It'll be really interesting to see how this goes for you DB... As for deloading, imo, it should be done more often than most people do it... as big said - go for it with your SHIC style... Atm i'm deloading every 4 weeks for 2 weeks - just coming to a deload at the end of this week and boy do i need it! Keep us updated on this one bigman __________________ Insulin Spikes? Glycemic Index? Just ask Timmy Smooth... 'Well I've just downed 4 Iceland sausage rolls and my arms are shaking like an epilectic on a bucking bronco.'

18-10-2006, 10:16 AM	#8 (permalink)
wiseguy83 Banned Join Date: Mar 2006 Posts: 273	hvt kicks ass i do 15-20 sets per muscle if i can do this you will p1ss it mate.

18-10-2006, 01:34 PM	#9 (permalink)
mrmasive Gym Addict Join Date: Dec 2005 Location: UK Posts: 436	All the best with it mate....:lift: __________________ "The greatest test of courage is to bear defeat without loosing heart" B:120 S:200 DL:230 @ 85kg

20-10-2006, 05:13 PM	#10 (permalink)
mb250 Newbie Trainer Join Date: Oct 2006 Posts: 63	sounds good, personally when bodyparts are trained more than once a week they grow much better. Providing nutrition and recovery are fine, that is

06-11-2006, 02:43 PM	#11 (permalink)
DB UK-Muscle Moderator Join Date: Oct 2003 Location: SW London Posts: 11,412	OK slightly updated it now looks like this.... starting 2day on the light upper day as i havent trained for 2 weeks Day 1 - ME Day – upper flat bench/incline bench - 1 x 3 100% ME, 2 x 3 >90% 3RM weighted chin up 4 x 5-6 weighted dips - 3 x 5-6 Pendlay row - 4 x 5-6 lying extensions - 3 x 10-15 (rotate angles every 2-3 weeks) laterals - 2 x 10-15 Shrugs 2x10-12 Day 3 - ME Day – lower Deads - 1 x 3 100% ME, 2 x 3 >90% 3RM squat/ hack - 4 x 5 reverse hypers - 3 x 8-12 Ham curls - 3 x 8-12 laterals - 2 x 10-15 Shrugs 2x 10-12 Day 5 - RE Day - upper Flat bench - 3 x 8 wide grip chin - 4 x 8-12 DB press flat/incline/machine press - 3 x 8 Yates rows - 4 x 8-12 (pauses at gut) Bicep curls - 3 x 10-12 laterals - 3 x 10-15 Day 7 - RE Day - lower Squats 2x 20 SLDL - 4 x 10 Lunges - 3 x 8-12 Ham curls - 3 x 8-12 laterals - 2 x 10-15 calves EOD abs EOD __________________ DB To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. often imitated never duplicated To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. DB sleeps with a night light. Not because DB is afraid of the dark, but the dark is afraid of DB. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. Last edited by DB; 06-11-2006 at 02:59 PM.

06-11-2006, 02:48 PM	#12 (permalink)
the_gre8t_1ne Your Friendly neighbourhood pusha! Join Date: Apr 2005 Location: The Ghetto (West, London) Posts: 4,065	looks good, may have to steal it for the new year __________________ Know your role and shut your mouth! or I'll layeth the SMACK DOWN on your Candy ASS!! If you smelalalalalalooouuuu To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. the gre8t 1ne.......is cooking!? To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. also find me at To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

06-11-2006, 03:23 PM	#13 (permalink)
Littleluke Junior Bodybuilder Join Date: Nov 2005 Location: UK. Posts: 3,195	I've just started training abs and calves EOD, I hit my calves a bit too hard and they still haven't recovered, can barely walk LOL! My calves are only starting to show through after a year! __________________ Luke Bartram - Sponsored by BODITRONICS Enter uk-muscle1 as your coupon code when shopping at boditronics to recieve 30% off RRP. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. "I do it because I can, I can because I want to, I want to because you said I couldn't" To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. 2008 UKBFF South Coast - Runner Up 2008 Muscle Mayhem - 2nd place (qualified for NABBA Novice Britain)

07-11-2006, 11:14 AM	#14 (permalink)
DB UK-Muscle Moderator Join Date: Oct 2003 Location: SW London Posts: 11,412	well started this yesterday.. really felt it traps are sore as today which is one of my target areas so really happy with that!! also nice suprise to see Pscarb kickin about perving at the birds in my gym again yesterday your always welcome in there dude!!! weight it up at 16st as off this morning after a sh1t aswell so really blown up..alot is water so will give it a few more weeks before i really see what i have... was about 14.6 on stage last week __________________ DB To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. often imitated never duplicated To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. DB sleeps with a night light. Not because DB is afraid of the dark, but the dark is afraid of DB. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

08-11-2006, 12:26 PM	#15 (permalink)
Ellis Looking Freaky Join Date: Mar 2006 Posts: 794	the westside barbell routines are usually more based towards powerlifters tho I know it can be varied for bodybuilding, I have tried the basic westside programme but personally found it too much and I would overtrain on it, that was doing 4 days a week, a max effort lower session, max upper session and then a session of speed work for bench and another day for speeds squats. I think what you are doing tho and training one on one off is sensible. I think the way you have changed it from when you first put up the routine would suit you more as a bodybuilder. Do you not find that doing deads before squating fatigues your lower back too much and hinders your squat, most routines would always recommend squat before deads.