If you only had 8 exercises.

[iris]

In defense of Westside Barbell training

Why "in defence", though?
Nothing was said against it, here.

 

[laclark89]

Glutes are the largest musclemin the body. The posterior chain is the largest group of muscles on the body. Failure to train them properly will lead to an awfully long list of problems and pains in the older version of you

I agree 100% once u get that saggy old man ass and loose quad size I think it’s a wrap for ur whole spine. The best trainers and weight lifting coaches ect I worked with in my football days and all emphasized legs hips and core over upper and back even.

Like us men all football coaches check out ur Lower body first specifically ur ass. 90% have a great lower body.

First exercises my kids got good at squats and lunges , that’s all u really need for lower. I think any beginner should start from the bottom and work up. Just like a good 5x5 u start with squats.

 

[nightprowler7]

Calf’s are one of the most genetic body parts, I have calf’s that are shitting on some pro bbs. How many over weight white men have u seen In shorts with some crazy ones, I’ve seen a ton.

Absolutely genetic, i agree! You see 40-50yo overweight natty mailmen with calves bigger than ifbb pros.

 

[iris]

Absolutely genetic, i agree! You see 40-50yo overweight natty mailmen with calves bigger than ifbb pros.

WHERE HAVE U BEEN??????

 

[nightprowler7]

WHERE HAVE U BEEN??????

Work work work. Gym gym gym. That's about it for me, just chillin loving life. How ya been iris?

 

[iris]

@Rigeu

Come on, gorgeous, give us you fave 8 (see OP at start).
Look forward to this

 

[TurtleTank]

Love this topic, but my answers are super typical for a powerlifter. I don’t even need 8. I basically just do these 6:

1. Squat
2. Deadlift
3. Bench
4. Barbell Rows
5. Chin-Ups
6. OHP

 

[iris]

Work work work. Gym gym gym. That's about it for me, just chillin loving life. How ya been iris?

@nightprowler7 thanks for your greetings here, but we are still waiting for your 8

 

[nightprowler7]

@nightprowler7 thanks for your greetings here, but we are still waiting for your 8

1. Incline db press
2. Seated rows
3. Tricep pull downs
4. Alt bicep curls
5. Lateral raises
6. Pec deck
7. Rack pulls
8. Dips

 

[laclark89]

1. Incline db press
2. Seated rows
3. Tricep pull downs
4. Alt bicep curls
5. Lateral raises
6. Pec deck
7. Rack pulls
8. Dips

Congrats on ranking up bud. This is a little more sustainable, like I had in mind for my choices.

Love this topic, but my answers are super typical for a powerlifter. I don’t even need 8. I basically just do these 6:

1. Squat
2. Deadlift
3. Bench
4. Barbell Rows
5. Chin-Ups
6. OHP

great 6 if you are in high school. But if you live to 60-65 at social security age , I’d bet $ you won’t be doing these enless u don’t push it and are an outlier. Im only 36 and barbell rows and chiins are all I can seriously do these days out of your 6. Everyone’s different but I getting old or am a bum.

 

[TurtleTank]

Congrats on ranking up bud. This is a little more sustainable, like I had in mind for my choices.

great 6 if you are in high school. But if you live to 60-65 at social security age , I’d bet $ you won’t be doing these enless u don’t push it and are an outlier. Im only 36 and barbell rows and chiins are all I can seriously do these days out of your 6. Everyone’s different but I getting old or am a bum.

Oh I’m 35 and there’s always aches and pains. Everyone’s different though and I see the wisdom is switching strategies as you age. I’m going to try and last as long as I can in the strength arena before going more hypertrophy focused.

I do think it’s optimal for practically everyone until they have a solid muscle base.

 

[narta]

You fkrs consider yourselves old at 35?

What are we trye old timers, dead men walking?

Back in my day....

 

[nightprowler7]

You fkrs consider yourselves old at 35?

What are we trye old timers, dead men walking?

Back in my day....

You had to walk 5 miles uphill in the snow one way to get to the gym right? Lol

Bro I’m in my 30s and I feel that shit in my bones already lol. 40-50hrs a week at work, 10hrs a week at the gym…Plus if you have kids. That shit will wear you out lol. I feel old as fuck, Some days I just fall asleep watching the price is right.

 

[iris]

Bro I’m in my 30s and I feel that shit in my bones already lol. 40-50hrs a week at work, 10hrs a week at the gym…

well, well, little birdie told me you are actually quite fit.
And by little birdie, I mean I know for a fact.
Stop the melodrama

Plus if you have kids. That shit will wear you out lol. I feel old as fuck,

Those cats of yours are really wearing you out.
Cats are hard work.
How is my homonymous doing?
Please say meow, if you see her.

Some days I just fall asleep watching the price is right.

It ain't Netflix and chill. Or is it?

 

[iris]

You fkrs consider yourselves old at 35?

What are we trye old timers

Target: Not being a fragile old fart

What is thìs?

You told me you are 33, like Jesus, AND the sexiest man alive.

U lying?

What next, are you going to tell me you aren't even #nattyforever?

U breaking my heart

 

[narta]

You had to walk 5 miles uphill in the snow one way to get to the gym right? Lol

Thats 15 and we had to go through a combat zone lol

Bro I’m in my 30s and I feel that shit in my bones already lol.

Wait till things you never knew that existed in your body start to ache

You told me you are 33, like Jesus, AND the sexiest man alive.

Dead. I said I was the sexiest dead man. Or it was dead sexy? Or dad sexy? Or sexy daddy?

I plead the 5th!

U lying?

To you? Never.

What next, are you going to tell me you aren't even #nattyforever?

I am #forevernutty

U breaking my heart

Better that than tripping and breaking something else in the process lol

 

[iris]

Dead. I said I was the sexiest dead man. Or it was dead sexy? Or dad sexy? Or sexy daddy?

You be a smart ass and try to pull wool over my eyes.
Doesn't work.

I plead the 5th!

Where have heard this before

To you? Never.

See below, for your consideration

I am #forevernutty

Apparently, not:

two almonds sized balls to go along with it.

#forevernutty my ass

 

[narta]

You be a smart ass and try to pull wool over my eyes.
Doesn't work.

Have a glass of wine or three and reconsider

Apparently, not:



#forevernutty my ass

You 'd surprised that the two aren't mutually exclusive

 

[iris]

Have a glass of wine or three and reconsider

You 'd surprised that the two aren't mutually exclusive

I will have to ponder the implications of all this...

also, have to remember to write lol more often, otherwise it all goes fugazi.
Lol

 

[iris]

On a serious note, I forgot to reply to this:

Day 1:
a) Conventional DL warmup to 3x5
b1) BB Rows 2x6-8
b2) Chins 2x8-10
c) Accessory work: Biceps

Day 2:
a) Squat warmup to 2x6-8, drop to 60% 1x20
b) Romanian DL warmup to 2x12
c) Reverse Hyper 2x20
d) Accessory work: Calves (maybe)

Day 3:
a) Flat Bench press warmup to 2x8-10
b) OHP warmup to 2x12
c) Accessory work: Triceps

I really like it .
It's simple, quick and with all those compound lifts, you get more bang for your buck.
I would rebrand it a little for us mere mortals, probably upping the reps/sets for some of the things, so it's more feasible.
But if you tend to superset this that and the other because otherwise you feel like a lazy potato (like I do) and then it all drags on forever, this makes for a nice, efficient change.
I think I only gave it thumbs up, so I need to do some admin and change it to a more suitable vote.
Unless this aggravates him, too....