T Nation

Two Questions About WS4SB

Hey, I just started doing Westside and I have 2 questions:

  1. Doing the routine, I find that it lasts about 35-40 minutes without ab work. Am I doing something wrong or is this an appropriate time frame for a session? I just feel it’s a little short when comparing to how long some of my friends work out. I trust Westside as I’ve heard so many great things, I just hope I’m not screwing up in any way.

  2. I do HIIT twice a week (15 minutes each session) and I’m not an athlete so I’m not involved in any skill training. Would it be alright to add a 2nd leg day? Just something like a minor variation of the 1st leg day.

Any help/advice would be great.

[quote]BeetleBlue wrote:
Hey, I just started doing Westside and I have 2 questions:

  1. Doing the routine, I find that it lasts about 35-40 minutes without ab work. Am I doing something wrong or is this an appropriate time frame for a session? I just feel it’s a little short when comparing to how long some of my friends work out. I trust Westside as I’ve heard so many great things, I just hope I’m not screwing up in any way.

  2. I do HIIT twice a week (15 minutes each session) and I’m not an athlete so I’m not involved in any skill training. Would it be alright to add a 2nd leg day? Just something like a minor variation of the 1st leg day.

Any help/advice would be great. [/quote]

your friends talk too much, OR you might take to short of rest periods. I’m pretty sure defranco sugests either a strongman day, a sled dragging day, or a second lower body day, take your pick.
I would imagine 40-50 minutes or maybe less depending on rest periods. But that’s just me.

If you want another leg day just read WS4SB III. It includes a second leg day. As far as length goes , I agree that your friends talk to much. I prefer to rest as much as needed on Max-Effort days just to make sure that a true ME is performed.

I’m on WS4SB and my workouts takes about 45 minutes. I rest 90 seconds between sets and 2-3 minutes between workouts. What are your rest times?

Here’s my schedule:
Monday: ME Upper Body
Tuesday: 40 min cardio
Wednesday: Off/Rest
Thursday: Rep. Upper Body
Friday: ME Lower Body
Saturday: Off/Rest
Sunday: Off/Rest

If you followed this schedule you’d add in extra leg work on Tuesday.