Cycling your ME and assistance Exercises

[ZZuluZ]

I'm just curious how those of you who train WestSide Cycle your exercises.

How many ME exercises do you have? Do you just rotate them? What about DE exercises?

As for assistance, do you have 6-8 tricep exercises for example or just 2-3 favorites?

Thx,

-Zulu

 

[jimmydean]

We usually rotate our ME movements every week. At most every two weeks. As far as dynamic days, we usually stick to the same schedule. For tri's we like JM presses, Tate presses, standing/lying dumbbells and pushdowns. Last week I threw in a seated barbell tri extension just for the heck of it. My tris are still sore. For squats/deads we do heavy seated/standing goodmornings, straight leg deads, box squats and reverse hyper.

 

[b fold the truth]

My ME upper exercises are usually an overhead movement...followed by doing reps at that movement. This is sports specific to me though.

For lower..I either do deads or GMs. Variations of each are unlimited.

B True

 

[brianmincher]

I change max effort exercises every week. For triceps on dynamic day, I do a barbell exercise rotating between JM presses, skullcrushers, and 5 board presses, and on Max effort day, I alternate between dumbell tricep extensions, and elbows out dumbell tricep extensions.

Favorite max efforts for bench for me are 3 board press, rack lockouts, declines, dumbells for a rep max, overhead pin presses, inclines. I add chains and bands sometimes to change things up. I try and alternate between a full rep movement (inclines, declines, shirt work) and a partial every other week.

For Squat/deadlift, max effort exercises, I alternate between a box squat of some type, good mornings of some type, and some sort of a pull.

B.