T Nation

Higher Frequency WSB Training?

Powerlifting
#1

I’m sure most of us on this forum would agree that higher frequency of training each muscle group is preferable. Thus, I was thinking of trying the following template:

Sun:
DE lower work
Lower back/ham exercise
Lat exercise
External rotations
rear delt exercise

Mon:
DE Upper work
Bench exercise
Lateral raise exercise
Abs

Wed:
ME Lower work
Lower back/ham exercise
Bench exercise
Lat exercise
Abs

Fri:
ME Upper work
Bench exercise
Quad exercise ? (single leg, leg press, etc or if back can handle squat-type stuff)
Lat exercise
Abs

Basically, allows for hitting each muscle group 3x a week instead of the standard 2. What you guys think?

#2

looks ok to me but you may be trying to reinvent the wheel here - run a search for Joe Kenn’s tier system - he has modified the westside approach for athletes and come up with a 3 or 4 day total body approach. As per the westside methods it can be easily tweaked to fit a plethora of goals.

#3

[quote]juninho wrote:
looks ok to me but you may be trying to reinvent the wheel here - run a search for Joe Kenn’s tier system - he has modified the westside approach for athletes and come up with a 3 or 4 day total body approach. As per the westside methods it can be easily tweaked to fit a plethora of goals.[/quote]

thanks for the input man, I
ll look him up. I guess I’m just wondering why this approach isn’t more common and isn’t really mentioned? I guess I’ll give it a shot and see for myself :slight_smile:

#4

If i were going to do it, which i probably wouldn’t, i would probably do it this way.

Monday
ME bench
DE squat
1 exercise for upper back
1 exercise for low back/hamstrings
1 exercise for abs

Tuesday- off

Wedesday
ME squat
DE bench
1 exercsie for upper back
1 exercise for lowback/hamstrings
1 exercise for abs

Thursday- off

Friday
Rep work for bench
Rep work for squat(probably ATG squats)
1 exercise for upper back
1 exercise for lower back/hamstrings
1 exercise for abs

Sat- off
Sunday- off

This way you have one day thats not to CNS intensive, and if you’d like you could add in an accessory day for back/biceps and other muscles on one of the off days.
I know this looks like low volume but doing full-body like this its going to be more taxing, i think so anway.

#5

why do you think it is more taxing?

#6

Not sure if you are the same person who posted this at elitefts, if not, then it seems like they answered your question: http://asp.elitefts.com/qa/default.asp?qid=38093&tid=3