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Westside
- Thread starter anthrax
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wnt2bBeast
New member
westside will make you stronger no doubt about it..if you squat 300 for 5 then 10 weeks from now you can squat 350 for 5 i think that would have benefits for anyone, dont you?? heres a link to and intro wsb training routine written by tate..i think following that would be an excellent strength phase..
http://www.elitefitnesssystems.com/documents/9week-training-program.htm
http://www.elitefitnesssystems.com/documents/9week-training-program.htm
wnt2bBeast
New member
how is your form on Gm's? is your back in good shape? you can add them into your routine now even at light weights to get a feel for the move..
bignate73
New member
you wont max on GM's for a while. best bet is to incorporate a westside protocol that is slightly different. use more of the repetition method in the beginning phases, or even start out with a 5x5 instead of going up to your 1RM.
I take my GM's to 1RM but im totally comfortable and worked up to it like wnt2bbeast said. read up on it on elitefts.com and you'll see if it is for you. keep in mind if your goal is size, use a bit more of the repetition method vs. the dynamic effort work. DE work, as i've heard, is used more for someone with a strong base already. CNS stuff. It all helps but build your base first.
I take my GM's to 1RM but im totally comfortable and worked up to it like wnt2bbeast said. read up on it on elitefts.com and you'll see if it is for you. keep in mind if your goal is size, use a bit more of the repetition method vs. the dynamic effort work. DE work, as i've heard, is used more for someone with a strong base already. CNS stuff. It all helps but build your base first.
Illuminati
New member
when used properly, you will make tremendous gains in strength. as far as working for BBing purposes, i cant really comment yet. i haven't had enough time working the routine to give my input on that. IMO if you use the protocol of having the DE and ME days, and work more reps on the DE days, a BBer could benefit from this style of training. if you do decide to go with the WSB method, and use the bands, keep in mind that they put a lot of strain when used on the upperbody. i use them for 4 weeks, and then do a ME day without the bands.
wnt2bBeast
New member
i understand..but how is your back now? does it bother you when u squat, pull, etc?? you can work to 3 rep maxes instead of 1RMAnthrax said:
bignate73
New member
the point of westside is fixing/correcting those weaknesses. you find your weak points and for lack of a better term, "kill that shit". hehe. this is why you use the repetition method, perhaps a 5x5 early on, to see your weak points without being at 100% max effort where form can really break down fast.
wnt2bBeast
New member
exactlybignate73 said:
wnt2bBeast
New member
ive incorporated their ideas into my training..but i have not done a wsb "routine"..im on 5x5 right now and things are going very well..i will however run something like the link i gave you ..Anthrax said:
bignate73
New member
Anthrax said:
i used it for about 9 months fairly close to by the book. i dropped DE work for upper body because it was really hard on my shoulders. i may bring it back later for a small microcycle soon, i have to get another band (only have one). Now I follow the same upper lower pattern, but rotate squat, DL and GM emphasis moves for lower and Bench and OHP for upper. worked well for a while, now i'm slowly adding in more volume via 5x5. i had maxed out my gains doing alot of ME work, so i need more volume so i can struggle a bit and pack on a bit more muscle/better leverage.
BlondBomber
New member
Ah, a question that I have thought of since I started lifting weights. I would say, NO!
Now before other members want to start a fight, I was a competitive powerlifter, and used a pure Westside template. Max work, speed work, GM's, band, chains, reverse hypers, glute-ham, I used them all. Westside makes you a very powerful deadlifter, squatter and partial range of motion bencher.
A powerlifter wants to forget the lift, hit it and get the fuck out.
A bodybuilder wants to remember the weight, the pump, sore muscles.
Westside will gear your body to lifting explosively, which moves more weight, but does not recruit the most muscle fibers.
Benching in a Westside program will develop your triceps and delts well, but does nothing for your chest. Its a program geared towards a shirted bench, and works well for that.
The volume of work sets and the inclusion of speed work does nothing for a bodybuilder.
If you want to lift heavy, take a note from Mike Francois. Louie Simmons was a cornerstone in his career, and had him lift heavy, but not Westside.
If you want, do 2-5 rep squats, deadlifts and benches. But as a bodybuiler, you would want to include accessory lifts like DB presses, flyes, side raises, leg presses, leg ext., etc.
Check out Francois' training: http://www.mikefrancois.com/trainingtips.htm
Once again, Westside works well for powerlifters/other athletes, but is not for bodybuilders.
Now before other members want to start a fight, I was a competitive powerlifter, and used a pure Westside template. Max work, speed work, GM's, band, chains, reverse hypers, glute-ham, I used them all. Westside makes you a very powerful deadlifter, squatter and partial range of motion bencher.
A powerlifter wants to forget the lift, hit it and get the fuck out.
A bodybuilder wants to remember the weight, the pump, sore muscles.
Westside will gear your body to lifting explosively, which moves more weight, but does not recruit the most muscle fibers.
Benching in a Westside program will develop your triceps and delts well, but does nothing for your chest. Its a program geared towards a shirted bench, and works well for that.
The volume of work sets and the inclusion of speed work does nothing for a bodybuilder.
If you want to lift heavy, take a note from Mike Francois. Louie Simmons was a cornerstone in his career, and had him lift heavy, but not Westside.
If you want, do 2-5 rep squats, deadlifts and benches. But as a bodybuiler, you would want to include accessory lifts like DB presses, flyes, side raises, leg presses, leg ext., etc.
Check out Francois' training: http://www.mikefrancois.com/trainingtips.htm
Once again, Westside works well for powerlifters/other athletes, but is not for bodybuilders.
I'd think that the principles could be used...but the accessory exercises would have to be changed quite a bit. Over time you would have to pick and choose what parts work best for your needs.
I am a Pro Strongman and I use WSB as my template. I've found a few things:
1) I need more quad work
2) I need more rep work
3) My GPP must be MUCH higher than a powerlifters
4) DE upper does not work for me and my needs
5) I need more overhead work
6) I need more bicep work
etc...
You have to change the template for your needs. I think that Bands and Chains could be GREAT for anyone...ESPECIALLY for the bodybuilder.
B True
I am a Pro Strongman and I use WSB as my template. I've found a few things:
1) I need more quad work
2) I need more rep work
3) My GPP must be MUCH higher than a powerlifters
4) DE upper does not work for me and my needs
5) I need more overhead work
6) I need more bicep work
etc...
You have to change the template for your needs. I think that Bands and Chains could be GREAT for anyone...ESPECIALLY for the bodybuilder.
B True
mcr
New member
I do a westside program and have been while cutting. I found that it preserved my lean mass and strength REALLY nicely. I will definitely be following it while bulking... I think the strength and mass gains will be immense.
I do like to train like a powerlifter and eat like a bodybuilder. I find that works best for me overall.
I do like to train like a powerlifter and eat like a bodybuilder. I find that works best for me overall.
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