wsb template help!

[tex]

So I have had quite a few nagging little injuries in the past few months and I've come to the conclusion that I have been using waaaay too many machines and have developed some imbalances that are causing me to get hurt. I am going to ditch the machines and go to a more pl style program.....anyone on here have experience with westside program\?? been reading up on it quite a bit but I'd like to hear some 1st hand opinions on the programs pro's and cons and maybe get some tips on starting up a program for myself......

[Rhinobolt10]

a westside split is going to work for anyone, it's all about attacking weakness and rotating max effort exercises to avoid CNS burnout.

I'd personally recomend using the Westside for skinny bastards split... the difference is instead of speed work you do repetition work. The speed work can really beat up your joints after a while... but it would be good to do 3 weeks of speed, 3 weeks of reps. Unless you're slow... in which case speed work will be great for you.

I think you have already read up on it so I won't get into all the stuff you can do. But the split will work for anyone for any goals. It helps as much to put on mass as it does strength.

[tex]

right on.....i had been looking at that program to start out with.....thanks for the input

[Bowlcut]

Joe DeFranco has a explicit, easy to read template on his website.

[BigDaddyFreak]

I used a wsb for approximately 10 years, and you can tweak it a whole lot. I used it exclusively for pl. I found that the 3 weeks of speed, alternated with 2 weeks of reps worked fantastic, and only lost a little speed during the rep work. Towards the end, I used only dynamic days, as I had to stay in a weight class.

[tex]

i just want to get away from all the machine work and get back to basics.....i dont really care to be a bb'r....i just love lifting weight.....

[O-Train]

Off the top of my head. Focus on the muscle imbalances before you jump into anything. You need to tailor what you're doing to what needs work. Slow down your rep speed, focus on form, control and feel. Use a somewhat higher rep range and lighter weights. Maybe get some help if you are unsure of how to correct imbalances because they will eventually cause problems along with making you weaker overall.

I don't think a program template is the best way for an individual to fix their individual problems. Although sometimes figuring stuff out on your own is a pain.

[tex]

well....i had been using A LOT of machines and my body-type/height are exactly good fits for lots of machine use.......i think the machine overuse has been causing the imbalances as I feel fine doing free-weight movements.....so i am switching over to free weight use and I must say i feel totally bombed after my 1st go at it yesterday.....feels great.....i had taken off 10 days due to hyper-extending my wrist in a smith press gone wrong lol......

[Born2Juice4Ever]

Westside techniques have been around for a long while now....I will dig up some articles from my other computer and post some up....but it would be nice if others copy pasted some stuff here too, for those who are not at all familiar with the theory.


B2J

[BigDaddyFreak]

Just go to www.westside-barbell.com and www.elitefts.com; all the articles you will ever need are there. Lots of good q and a on both sites too. Feel free to ask questions there as well. By the way, the 9 week basic program is the best for beginners and those new wsb.

[tex]

so I started the westside for skinny bastards routine and it is awesome.......theres an xtra day that he leaves open for xtra exercises and since he only does 1 lower body day i went ahead and did a lower body workout.....low box squats 10x2 and then barbell step-ups and ab work....i gotta say that my lower abs are killin me from the speed work.....