Westside, as said above. First, learn to bench properly, and learn to squat off a box, properly. These guys will amaze you with how much you don't know about benching and squatting even if you've been training for years . . . Then look at their routine at the websit above, basically train bench and squat 2 times each per week (2 bench w/o ; 2 squat w/o). One workout for each exercise is a 1RM workout, these are essential for developing strength. The other workout is a speed workout, where you do 50-60% of your 1RM as fast and explosively as you can 8sets of 3 explosive reps. Speed work has been scientifically proven to increase 1RM. Also, bands etc are sometimes added on speed days, which enhance your eccentric contactions, which is also scientifically shown to increase your 1RM.
[The Journal of Strength and Conditioning Research: Vol. 16, No. 1, pp. 25–32.
The Effects of Accentuated Eccentric Loading on Strength, Muscle Hypertrophy, and Neural Adaptations in Trained Individuals
JASON P. BRANDENBURG and DAVID DOCHERTY
School of Physical Education, University of Victoria, Victoria, BC.
ABSTRACT
The purpose of this study was to compare the strength and neuromuscular adaptations for dynamic constant external resistance (DCER) training and dynamic accentuated external resistance (DAER) training (resistance training employing an accentuated load during eccentric actions). Male subjects active in resistance training were assigned to either a DCER training group (n = 10) or a DAER training group (n = 8) for 9 weeks. Subjects in the DCER group performed 4 sets of 10 repetitions with a load of 75% concentric 1 repetition maximum (RM). Subjects in the DAER group performed 3 sets of 10 repetitions with a concentric load of 75% of 1RM and an eccentric load of approximately 120% of concentric 1RM. Three measures reflecting adaptation of elbow flexors and extensors were recorded pretraining and posttraining: concentric 1RM, muscle cross-sectional area (CSA), and specific tension. Strength was assessed at midtraining periods. No significant changes in muscle CSA were observed in either group. Both training groups experienced significant increases in concentric 1RM and specific tension of both the elbow flexors and extensors, but compared with DCER training, DAER training produced significantly greater increases in concentric 1RM of the elbow extensors. These results suggest that, for some exercises, DAER training may be more effective than DCER training in developing strength within a 9-week training phase. However, for trained subjects, neither protocol is effective in eliciting muscle hypertrophy.]
Westside has all the latest research for increasing 1RM included in its program. Notice however, like in the study above, that even in trained subjects these techniques work, and westside demonstrates they work even for the highly advanced, but . . . most of the reasearch shows comparatively little hypertrophy (big muscles) to go with that strength. So . . . if you are a bodybuilder, oddly enough, strength is necessary BUT NOT SUFFICIENT for hypertrophy. In other words, increasing your bench 30 lbs is easily done with good westside work, however, you will not get the muscle growth you can get in that time from more hypertrophy-specific techniques.
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