Merging Westside and P-RR-S

**CowPimp** · 07-18-2004, 02:33 PM

I've been thinking of what I am going to do for my next training cycle. I really want to gain mass and strength both. I have decided that I am going to try merging the two training protocols listed in the title of this thread. I am going to be doing WS-RR-WS-S, where WS stands for Westside. Basically, power week is getting replaced by Westside week. Assuming my diet is in check, does anyone think there is something fundamentally wrong with doing a program like this?

Saturday Fever · 07-19-2004, 11:36 AM

If you want to gain mass and strength (strength defined as 1RM) then there's no reason you can't do strictly Westside. As was discussed a while back in a thread, there is no routine that's better for mass. Mass comes and goes with diet. If you don't eat right, no routine in the world will make you bigger.

Westside will make you big, no doubt about it. How big is entirely dependant on your diet. Take a look around this forum for pics I've attached of Phil Harrington. He eats a clean "bodybuilder" style diet and trains Westside.

**CowPimp** · 07-19-2004, 06:27 PM

I understand this. However, people have had a huge amount of success with GoPro's program for gaining mass. As well, people have had a huge amount of success gaining strength with the Westside routine. I want to combine the two and try to get the best of both worlds, or at least some of each.

I know Westside will work for mass, but I have a feeling that a program geared towards gaining mass by preventing homeostasis would work better. Basically, right now my main focus is mass, but I do want to gain strength. Once I increase my size some more, then I will begin to focus on strength. When the time comes, I will probably switch exclusively to Westside.

I have one more question: is it possible to design an effective Westside routine with only a bench, olympic barbell and dumbells, chinup bar, and leg curl/extension apparatus? I workout at home and my equipment is limited. It seems to me as though the same principles would apply, but I just thought I was ask someone with experience with the program.

Saturday Fever · 07-19-2004, 06:38 PM

The homeostasis bit makes absolutely no sense. However, take a look at Phil Harington and countless others. Westside is just as good for gaining mass as any other program, because adding mass is about diet. Eat right, work out, you will grow.

The only limitation I can see with your equipment would be squatting. There's nothing nice about being stapled to the floor. You could, otherwise, do a very effective Westside routine with what you listed.

Best of luck!

**CowPimp** · 07-19-2004, 09:06 PM

Quote:

Originally Posted by Saturday Fever

The homeostasis bit makes absolutely no sense. However, take a look at Phil Harington and countless others. Westside is just as good for gaining mass as any other program, because adding mass is about diet. Eat right, work out, you will grow.

The only limitation I can see with your equipment would be squatting. There's nothing nice about being stapled to the floor. You could, otherwise, do a very effective Westside routine with what you listed.

Best of luck!

If I get stuck with the squat, then I can always dump the weight. It's ridiculously loud, but the option is there if I have no choice.

Please don't think that I'm knocking it. I kind of just want to try my own program, and I really just wanted to know if it entirely ruined the effectiveness of Westside if I were to combine it with a BB training protocol. I do plan on doing a pure Westside program at some point. I also really want to try more of my own variations, Max-OT, HST, HIT, and TP-PT. I'm too young in my training career to be sticking to one protocol exclusively. Thanks, and I appreciate your advice.

Saturday Fever · 07-20-2004, 12:01 PM

I agree with you entirely about wanting to try things out. I think you have a good idea, I just disagreed with your reasons. That's not to say I was trying to discourage or talk you out of or into something. I say go for it and report your results in your journal.

**CowPimp** · 07-23-2004, 09:54 PM

Quote:

Originally Posted by Saturday Fever

I agree with you entirely about wanting to try things out. I think you have a good idea, I just disagreed with your reasons. That's not to say I was trying to discourage or talk you out of or into something. I say go for it and report your results in your journal.

I think I've changed my mind I'm again (I'm so indecisive). I want to try each program separately before I combine the two. That way I can better isolate the parts that work best for my goals an attempt to combine them later. As well, I would like to try various other protocols before I really start making my own. First I'm going to try a P-RR-S, then it's Westside. I'm excited about both.

Premo55 · 07-23-2004, 10:04 PM

You can do P-RR-S with powerlifting movements. I did cleans, snatches, three variations of deads, four variations of squats, presses etc. before I messed up my back. I'm now rehabbing it and I'll continue on that programme in a week. Works for me, and the hormonal surges you get doing those movements of course cannot be discounted.

That being said Westside really does give you great results in terms of athletic performance, functional strength AND mass. I did the programme for 6 weeks only and noticed nice results.

Peace.

**CowPimp** · 07-24-2004, 10:02 AM

Quote:

Originally Posted by Premo55

You can do P-RR-S with powerlifting movements. I did cleans, snatches, three variations of deads, four variations of squats, presses etc. before I messed up my back. I'm now rehabbing it and I'll continue on that programme in a week. Works for me, and the hormonal surges you get doing those movements of course cannot be discounted.

That being said Westside really does give you great results in terms of athletic performance, functional strength AND mass. I did the programme for 6 weeks only and noticed nice results.

Peace.

That is the plan. I have already outlined my P-RR-S program in my head. I have already done one cycle, but I have been cutting. Plus, I injured my ankle so my leg workouts in particular have been hindered and it caused me to lose a significant amount of strength in my legs. I want to give it a go for one cycle while I bulk.

Also, I am well aware of the benefits of the Westside program. I definitely want to give it a try. Strength is my real passion, but I just want to try everything right now.

Premo55 · 07-24-2004, 12:31 PM

Honestly I think SNF's advice was spot on. If you look at powerlifters who eat like bodybuilders and train with multiple sets/exercises as opposed to one exercise every training day (like I've seen a lot of powerlifters do) they look thicker and better than a lot of typical bodybuilders, plus they're stronger, which is always good

Peace.

**CowPimp** · 07-24-2004, 12:34 PM

Quote:

Originally Posted by Premo55

Honestly I think SNF's advice was spot on. If you look at powerlifters who eat like bodybuilders and train with multiple sets/exercises as opposed to one exercise every training day (like I've seen a lot of powerlifters do) they look thicker and better than a lot of typical bodybuilders, plus they're stronger, which is always good

Peace.

I didn't disagree with his advice. I said I'm going to try Westside next. I want to do P-RR-S first, that's all. Westside isn't going anywhere if I don't do it right now. Plus, as I said, I'm not sticking to one training protocol. I'm going to try various ones.

Premo55 · 07-24-2004, 12:36 PM

I wasn't suggesting that you disagreed, I'm just putting in my two cents. I've always wanted to do Max-OT, it just looks so contrary to how I've trained my whole life

Peace.

**CowPimp** · 07-24-2004, 01:05 PM

Quote:

Originally Posted by Premo55

I wasn't suggesting that you disagreed, I'm just putting in my two cents. I've always wanted to do Max-OT, it just looks so contrary to how I've trained my whole life

Peace.

I understand. I know what you mean. HST has some unusual concepts too, but I'm willing to try anything and everything. I'll probably end up cycling through different training protocols all the time. Variety is extremely important.

07-18-2004, 02:33 PM	#1
CowPimp Fueled by Testosterone Moderator Join Date: Jan 2004 Location: Silver Spring, MD Posts: 15,428	Merging Westside and P-RR-S I've been thinking of what I am going to do for my next training cycle. I really want to gain mass and strength both. I have decided that I am going to try merging the two training protocols listed in the title of this thread. I am going to be doing WS-RR-WS-S, where WS stands for Westside. Basically, power week is getting replaced by Westside week. Assuming my diet is in check, does anyone think there is something fundamentally wrong with doing a program like this?
	The only time it's bad to feel the burn is when you're peeing... CowPimp Picks Up Heavy Shit MySpace YouTube Videos

07-19-2004, 11:36 AM	#2
Saturday Fever Pimp Gimp Join Date: Apr 2004 Location: California Posts: 2,142 Photos: 4	If you want to gain mass and strength (strength defined as 1RM) then there's no reason you can't do strictly Westside. As was discussed a while back in a thread, there is no routine that's better for mass. Mass comes and goes with diet. If you don't eat right, no routine in the world will make you bigger. Westside will make you big, no doubt about it. How big is entirely dependant on your diet. Take a look around this forum for pics I've attached of Phil Harrington. He eats a clean "bodybuilder" style diet and trains Westside.
	yay.

07-19-2004, 06:27 PM	#3
CowPimp Fueled by Testosterone Moderator Join Date: Jan 2004 Location: Silver Spring, MD Posts: 15,428	I understand this. However, people have had a huge amount of success with GoPro's program for gaining mass. As well, people have had a huge amount of success gaining strength with the Westside routine. I want to combine the two and try to get the best of both worlds, or at least some of each. I know Westside will work for mass, but I have a feeling that a program geared towards gaining mass by preventing homeostasis would work better. Basically, right now my main focus is mass, but I do want to gain strength. Once I increase my size some more, then I will begin to focus on strength. When the time comes, I will probably switch exclusively to Westside. I have one more question: is it possible to design an effective Westside routine with only a bench, olympic barbell and dumbells, chinup bar, and leg curl/extension apparatus? I workout at home and my equipment is limited. It seems to me as though the same principles would apply, but I just thought I was ask someone with experience with the program.
	The only time it's bad to feel the burn is when you're peeing... CowPimp Picks Up Heavy Shit MySpace YouTube Videos

07-19-2004, 06:38 PM	#4
Saturday Fever Pimp Gimp Join Date: Apr 2004 Location: California Posts: 2,142 Photos: 4	The homeostasis bit makes absolutely no sense. However, take a look at Phil Harington and countless others. Westside is just as good for gaining mass as any other program, because adding mass is about diet. Eat right, work out, you will grow. The only limitation I can see with your equipment would be squatting. There's nothing nice about being stapled to the floor. You could, otherwise, do a very effective Westside routine with what you listed. Best of luck!
	yay.

07-20-2004, 12:01 PM	#6
Saturday Fever Pimp Gimp Join Date: Apr 2004 Location: California Posts: 2,142 Photos: 4	I agree with you entirely about wanting to try things out. I think you have a good idea, I just disagreed with your reasons. That's not to say I was trying to discourage or talk you out of or into something. I say go for it and report your results in your journal.
	yay.

07-23-2004, 10:04 PM	#8
Premo55 Mic Murderer Join Date: Jul 2003 Location: Toronto, ON Posts: 1,059	You can do P-RR-S with powerlifting movements. I did cleans, snatches, three variations of deads, four variations of squats, presses etc. before I messed up my back. I'm now rehabbing it and I'll continue on that programme in a week. Works for me, and the hormonal surges you get doing those movements of course cannot be discounted. That being said Westside really does give you great results in terms of athletic performance, functional strength AND mass. I did the programme for 6 weeks only and noticed nice results. Peace.
	T DOT O.

07-24-2004, 12:31 PM	#10
Premo55 Mic Murderer Join Date: Jul 2003 Location: Toronto, ON Posts: 1,059	Honestly I think SNF's advice was spot on. If you look at powerlifters who eat like bodybuilders and train with multiple sets/exercises as opposed to one exercise every training day (like I've seen a lot of powerlifters do) they look thicker and better than a lot of typical bodybuilders, plus they're stronger, which is always good Peace.
	T DOT O.

07-24-2004, 12:36 PM	#12
Premo55 Mic Murderer Join Date: Jul 2003 Location: Toronto, ON Posts: 1,059	I wasn't suggesting that you disagreed, I'm just putting in my two cents. I've always wanted to do Max-OT, it just looks so contrary to how I've trained my whole life Peace.
	T DOT O.

Thread Tools
Show Printable Version Email this Page
Display Modes
Linear Mode Switch to Hybrid Mode Switch to Threaded Mode

Similar Threads
Thread	Thread Starter	Forum	Replies	Last Post
Westside ( Fo sho )	Subliminal	Training	1	07-10-2004 07:08 PM
Rocks Going Westside!	Rocco32	Online Journals	100	06-24-2004 04:45 PM
westside???	Premiere	Training	10	06-08-2004 12:22 PM
is westside for me?	gareth	Training	6	05-30-2004 09:17 PM
what do you guys think about westside training?	o-dub	Training	9	05-29-2004 09:45 AM