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T3hPwnisher
Level

Join date: Feb 2007
Posts: 2619

What protocol are you following that has you performing ME upper so frequently?

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Bull_Scientist
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Join date: Apr 2012
Posts: 280

T3hPwnisher wrote:
What protocol are you following that has you performing ME upper so frequently?


Along with doing mainly WS4SB, I have been using some starting strength principles to improve both my bench and squat PRS. To be more specific, I do virtually everything that DeFranco said to do on the WS4SB program, except for a few modifications that I made to it for myself. On my max-rep upper body day, the first exercise I do is another 3x5 barbell bench press just like on my max-effort upper body days. I do the same thing with front squats. So on my second lower body day of the week, I do fronts squats as the first exercise of the exercise session just like on my-max effort lower body days. I don't know why DeFranco how or why says that "experience has shown me that skinny bastards do NOT respond well to having a barbell on their back two times per week. It's simply too taxing on their bodies and they canā??t recover." I actually made slower progress on squats doing them once a week compared to doing them twice a week. Plus, programs like Starting Strength and Stronglifts have trainees doing squats three times, so I don't know why DeFranco said that having a barbell on their back twice is too taxing and decreases athletic performance. Unless, he was mainly talking about an athlete's speed and explosiveness, and saying that doing 3-5RM barbell squats (either front or back squat) twice a week decreases your speed because it taxes the CNS too much, I don't otherwise see how doing barbell squats twice per week is a problem for those who mainly want to gain muscle and strength in their legs and core. In any case, now going back to my upper body workouts, I do all the types of exercises that have been list on the max-effort upper body days; however, after doing an elbow flexor exercise, I then do lying triceps extensions. Following this triceps exercise I do standing db curls. I also do standing db curls at the end of my 2nd upper body day. So that has been the protocol that I have been following.

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T3hPwnisher
Level

Join date: Feb 2007
Posts: 2619

Bull_Scientist wrote:
Along with doing mainly WS4SB, I have been using some starting strength principles to improve both my bench and squat PRS. To be more specific, I do virtually everything that DeFranco said to do on the WS4SB program, except for a few modifications that I made to it for myself.


I would definitely stop doing this, as it appears to not be effective. You seemed to be making better progress when you followed one program to the letter. Try that again and see how it works out.

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