T Nation

WS4SB for the Untrained


#1

My roommate wants to start going to the gym and I was planning on starting the WS4SB program. Would this be OK for an untrained person to do? I have heard that untrained people should start with circuit work and things like that, but i started on a very intense football training program and never had any problems. What are your opinions on this?


#2

check out
Smart From the Start
by Eric Cressey

just scroll down the main page click on

Article libary, then authors
Great article for beginners


#3

Since you say roommate, I assume you're talking about a teenager/20-something male, in which case I think WS4SB2 would be fine. I would recommend not actually "maxing out" on ME days for a month or two. Start light; you don't need to hit a max the first time in anyway.

I do think if a beginner was over 40 or in poor health to begin with, WS4SB2 might be a little too intense to start out.


#4

I'd also start light with the deadlift and squat variations until he gets his form down. A few weeks of 3x8 w/o going to failure might also help, otherwise the DMS may stunt his progress by forcing him to miss days.


#5

I'd also go w/ Cressey's S. From the Start article. By following some of these guidlines you'll be able to uncover any possible muscle imbalances b/w limbs. Keeping w/ 8 + reps for awhile will also help w/ form and get him ready for a WS4SB type a program down the line.

Danny