WS4SB, eating and supersets

C

ciarzy_boy

0
Hi all,

Just got looking a the WS4SB routine that people talk a lot about and I have a question. Max effort Day they say to work to a max effort 3-5 reps on a certain exercise and then superset 3-4 reps of 8-12 on another set of exercises. Does this mean(using bench press and rear delt flys as an example):

BP, RDF, BP, RDF etc or
All BP and then RDF?

Also a quick eating question. I'm currently bulking and eating at 7am, 9:30 and then I train at 12(this is due to work breaks) and then eat straight after, should I be getting some food in right before the work out or is this ok?

Thanks in advance
Ciaran
 
No what it says is to have 1 movement where you work up to a 3-5RM. Then it says to pick a single leg movement. Then it says to pick a posterior chain movement. That's the lower body.

For upper body, it says to pick 1 max effort movement. Then pick another movement for 2 sets of high reps. Then super set an upper back and rear delt movement. Then shrugs. Then a bicep movement.

Go look up WS4SBIII. Everything is explained better.

I would prob get a meal in at 10 instead of 9:30 if possible. Or have that 9:30 meal have quite a bit of fiber. If you're worried about it, chug a protein shake before hand.
 
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