If you have any problems with the registration process or your account login, please contact contact us.
The Ausbb - Australian BodyBuilding forum is dedicated to no nonsense muscle and strength building. If you need advice that works, you have come to the right place. This forum focuses on building strength and muscle using the basics. You will also find that the Ausbb- Australian Bodybuilding Forum stresses encouragement and respect. Trolls and name calling are not allowed here. No matter what your personal goals are, you will be given effective advice that produces results.
Please consider registering. It takes 30 seconds, and will allow you to get the most out of the forum.
I've been running with a westside style program for a while and looking for something that involves upper and lower body in the same workout. I would say I'm at intermediate level.
Please chime in with some suggestions, it will be much appreciated.
You could look at a sheiko program, or you could do a 531, but mix the accessory excercises around to get more frequency..
Or you could design your own based on upper lower and the main lifts
You could look at a sheiko program, or you could do a 531, but mix the accessory excercises around to get more frequency..
Or you could design your own based on upper lower and the main lifts
My current lifts @ 95kg bodyweight:
Deadlift - 250kg
Bench Press - 130kg
Squat- approx 140kg (haven't tested one rep max for a while due to not being able to do squats for a while because of knee joint pain, have been squatting the last three weeks though as it has healed)
Ever thought of a Coan type routine? Linear periodization?
So many people have hit huge numbers on periodization, I know west side is supposed to be an evolution of it (correct me if I'm wrong) but how can you argue with a proven results method.
Sheiko would probably work well at your level, as would 5/3/1. There are a few full-body templates out there to choose from. You could also quite easily adapt Westside to a full-body template over 3 days. I think if you search for Matt Rhodes 3-day Westside there should be a basic write-up.