hi guys as of tomorrow i plan on doing ws4sb part III, i was lookin threw it and on ME upper body days out of all the excersizes listed i would be able to only perform flat bench press, incline press, and close grip bench press … now is only being able to perform 3 excercces would that effect my strenght gains? btw would it help if i switch the grips somtimes, like use narrow grip on incline press for 2 weeks and sometimes close grip for 2 weeks on the incline, same goes for flat bench … use narrow grip?[/quote]
You know you choose one exercise from that list. You don’t max out on 8 different lifts in one workout. That would be crazy. Cycle through Close Grip Bench Press, Incline Grip Bench Press, Bench Press, Incline Close Grip Bench Press, and whatever other ME lifts you can every 4 weeks.
Don’t stress on the little differences between WS4SB 2 and 3. They’re supposed to be the same except for the Dynamic Effort Lower Body Day. Just because Weighted Dips are an ME Upper Body exercise on 2 and not 3 doesn’t mean they can’t be part of your program. Just think of all the articles as 1 whole article that describes 3 different programs
- The 3 Day Program from WS4SB 1 and 2
- The 4 Day Program from WS4SB III with Dynamic Stuff
- The Washed Up Meathead Template at the end.
You might want to check out a normal Westside template not to actually do it but to see where Defranco is getting his ideas from.