WS4SB Routine - Starting monday

Discussion in 'Fitness & Nutrition' started by uofapeter, Jan 2, 2008.

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  1. uofapeter

    uofapeter New Member

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    Im starting a WS4SB routine on monday as outlined in third version of the Ebook found here: http://www.defrancostraining.com/articles/articles.htm

    As long as i have been lifting, Ive always done max effort type lift once a week for all the seperate muscle groups.

    I'm trying to shift and start focusing more on compound movements in order to gain some real weight. The only thing that seems strange is the rep day three days after the original max effort day as advised in the workout plan. Are you supposed to have recovered enough for this, or just work through the soreness?

    Ive always associated sore lifting with not enough rest and have always tried to avoid it. What do you guys think?
     
    Last edited: Jan 2, 2008
  2. Ceaze

    Ceaze https://hearthis.at/DoYouEvenUplift Moderator

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    Once you become used to the increased training frequency your soreness will diminish.
     
  3. ericande

    ericande Active Member

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    The rep day is 3 days after the max day, I mean, you should have two full rest days inbetween. I'm on my second week of the WS4SB and I love it, and I'm an expert.
     
  4. uofapeter

    uofapeter New Member

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    Right. I typed that wrong. How long have you been lifting?
     
  5. ericande

    ericande Active Member

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    3 months :rofl:

    I've been very good about my diet and when I lift I've been careful about warming up and stretching and all that so I think that helps with recovery. You're also working up to a 3-5 rep max so I think it might take a little less time to recover then if you're finding a true max.
     
  6. uofapeter

    uofapeter New Member

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    Anyone with a little more experience have an opinion?
     
  7. BlackIce72

    BlackIce72 New Member

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    I did an upper/lower split before I was on Pur's routine, and now I'm back to a slightly modified WS4SB.

    It takes a couple weeks to get used to (for me, lower body more than upper body). If you're eating enough and getting a good rest you should have nothing to worry about.

    Joe DeFranco knows a more about strength training than pretty much everybody on this board so I'm not going to go against what he suggests.

    It's good to be curious and ask questions, but his results don't lie.

    You'll be fine.
     
  8. uofapeter

    uofapeter New Member

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    Word. Im setting up for 16 week routine and gonna track results carefully. Im looking forward to it.
     
  9. BlackIce72

    BlackIce72 New Member

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    Keep a log on here. It helps a lot.
     
  10. solid snake

    solid snake New Member

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    where's westside for chubby bastards? :wtc:
     
  11. JeremyD

    JeremyD New Member

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    Just add cardio.
     
  12. Ceaze

    Ceaze https://hearthis.at/DoYouEvenUplift Moderator

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    Conditioning would have to be sled dragging or Prowler pushing to remain Westside enough!
     
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