Hey guys, I asked about a week ago if anyone could recommend me a new program for size and strength and someone mentioned Westside for Skinny Bastards. I read the whole article by John DeFranco and made up the following program for myself by picking the exercises and reps/sets ranges he recommended.
This is what it looks like:
Max Effort Upper Body - Monday
Barbell Bench press ? working up to a max set of 5 reps
Incline dumbbell bench press 4x8
Bent-over dumbbell rows 4x10
Bent-over dumbbell rear delt flyes 3x12
Hanging leg raises 4x10
Lower Body - Wednesday
Straight bar deadlift ? working up to a max set of 5 reps
Barbell reverse lunges 4x10
Leg curls 3x10
Heavy dumbbell holds 3 timed sets
Repetition Upper Body - Friday
Bodyweight Dips - working up to 3 sets of max reps
Skull crushers 4x8
Dumbbell Lateral raises 3x10
Regular barbell curls 3x8
Abdominal circuit training
I was wondering if someone experienced could comment on this and tell me if that looks like a typical WS4SB program and if there is anything I can improve/replace, basically any sort of feedback.
Also I have a few of questions of my own.
For benchpress on ME monday it says to work up to a 5RM set. This means that you start off with a low weight, do 5 reps, then add more weight, do another 5 reps and keep adding weight until you reach a weight which you can barely do 5 reps with? Would like some clarification on this please.
Also for Repetition upper body on friday it says to work up to 3 sets of max reps. Does this mean I do 3 sets and for each set I do as many reps as I can?
Finally I was wondering if training lower body once a week is enough to produce hypertrophy and strength gains. I do Taekwondo twice a week on Tuesdays and Thursdays and a lot of it is leg work but it is more endurance type work.
Maybe if I replaced reverse lunges with squats I would have better results or would having squats and deadlifts on the same day be too much?
Looking forward to your feedback. Thanks!