Interested In Setting Up A Westside Routine For The Future

[Tom Treutlein]

I'm interested in Westside as a means to gaining strength for the future. I was wondering what a typical split would look like. What exercises would I use, and when? Also, what supplies would I need to get this routine going?

 

[NeoSoul]

http://www.elitefts.com Read them all
http://www.westside-barbell.com

Also read all the The Periodization Bible, The New Testament — Conjugated Periodization by Dave Tate... good stuff in there, they can be found at the elitefts.

Also do a search on ws on here, tons of post.

 

[JT Iron]

ME squat/dead
rest
ME bench
rest
DE squat/dead
rest
DE bench
repeat


on ME day you start with a main move that is a variation of whatever lift you're training. on ME lower, rotate GM variation, dead variation, box squat variation. then finish with some assistance work, hams, low back, abs etc. for ME upper rotate bench variations. full rom bench, close bench, floor press, boards, lockouts, etc. then finish with delts, rear delts, lats, bis/tris etc.

on DE squat/dead, do box squats for explosion. 10x2 with a min. between sets. then do speed deads. 5-6 singles at around 60% of your max. then hams, abs, low back etc.

on DE bench, full rom flat bench for speed. 8x3, 45 seconds between sets. then delts, lats, tris, etc.

you don't need the bands or chains yet. i'd get some boards for board presses.

 

[JT Iron]

oh and use around 50% or so on the speed bench. i forget what percentage they're saying to use now. they keep lowering it.

 

[Tom Treutlein]

What about the boards? Where do I get those? Why are board presses better than regular presses?

 

[b fold the truth]

What about the boards? Where do I get those? Why are board presses better than regular presses?

Make your own boards...I made all of mine.

Board pressed work to help overload the triceps with heavy weight...I love them.

B True

 

[Slyder190]

Good luck trying to construct the program. Not saying it won't work, but it's not for the normal guy (big or small) who goes to a regular gym. Odd exercises, and who the fuck has bands, chains and sleds at their gym?

 

[JT Iron]

Good luck trying to construct the program. Not saying it won't work, but it's not for the normal guy (big or small) who goes to a regular gym. Odd exercises, and who the fuck has bands, chains and sleds at their gym?

Actually the program can work for anybody. Which odd exercises are you talking about? Box squats? Bench presses? Deadlifts? And you don't need to use bands, chains, or sleds right off the bat. I won't even start using bands or chains until my next training cycle.

 

[Cuthbert]

Good luck trying to construct the program. Not saying it won't work, but it's not for the normal guy (big or small) who goes to a regular gym. Odd exercises, and who the fuck has bands, chains and sleds at their gym?

Not true. I have trained WSB at at least 4 gyms now, none of which you wouldn't consider 'regular.'

Chains and bands are NOT required at all.

 

[Tom Treutlein]

After DE bench, you mean rest then repeat, right JT? I wouldn't think you're go from a DE bench day right into a ME squat/deadlift day, but I could be wrong.

Also, on off days, isn't it recommended you do some form of AR and agility drills?

 

[Cuthbert]

I don't think you would need a break. Right now my DE bench day is the day after my ME lower and I don't think it's a problem. Take the time if you need it though.

You can do the AR/agility drills if you want to, and I know Louie has written about short extra workouts. I don't do them, but you certainly could.

 

[Singleton]

I don't think you would need a break. Right now my DE bench day is the day after my ME lower and I don't think it's a problem. Take the time if you need it though.

You can do the AR/agility drills if you want to, and I know Louie has written about short extra workouts. I don't do them, but you certainly could.

Is it OK to go when you feel like going but it's supposed to be an off day? I have a hard time staying out of the gym.

 

[JT Iron]

Is it OK to go when you feel like going but it's supposed to be an off day? I have a hard time staying out of the gym.

No. do the workout as outlined and you'll grow a lot stronger. you can do active recovery and gpp work on your off days. check the articles at www.elitefts.com for info on that stuff. look in the articles by louie simmons.