speed bench questions, please help!

[Tiervexx]

how much recovery time is nessisery between max effort day and speed bench day?

correct me if i'm wrong but since you just do sets of 3 with light weight on speed day does this affect recovery much at all?

also, how much do you feel speed days help?

 

[zackdarnell]

I havent been training Westside long, but Ill try to field this question...

how much recovery time is nessisery between max effort day and speed bench day?

I believe DE day should be the 4th day after ME day. For example, ME day on monday, DE day on Friday.

correct me if i'm wrong but since you just do sets of 3 with light weight on speed day does this affect recovery much at all?

Dont think of the workouts as light and heavy. Think fast and slow. You may only be doing sets of 3, but you are doing about 10 sets, at a high speed, with short rest periods. It will affect your recovery. Go too heavy and your ME days will suffer.

 

[Tiervexx]

Thank you zach thats the information i was looking for.

 

[Vulgar_Display_Of_Power]

I think Louie is always saying 72 hours between workouts in his articles.

 

[zackdarnell]

I think Louie is always saying 72 hours between workouts in his articles.

I think he means at least 72 hours, doesnt he? I have wondered this. 72 hours would mean if you did ME bench on monday, DE bench would be on Thursday. However, on most of the training templates I have seen in the articles, there is usually 96 hours between workouts.

 

[DOM]

the quote from all the articles and videos is ME day is 72 hours after DE day. So zack you were right in your first answer.

 

[zackdarnell]

the quote from all the articles and videos is ME day is 72 hours after DE day. So zack you were right in your first answer.

oh yeah, like this it does work out.

 

[kg18]

One thing to keep in mind is that ammount of force applied to the bar is more important than weight on the bar. On Dynamic days the lifter should apply maximal force to the bar, the same ammount of force as Maximal workouts. Going into Dynamic workouts with this attitude will make them much more effective (in my opinion). Once your body is used to doing a maximum force muscle contraction and having the bar move quickly, then you will begin to see the results of your dynamic movements in your max effort movements.