What workout is better Westside's or Coan's from Muscle&Fitness?

[Parabellum]

What workout is better Westside's or Coan's from Muscle&Fitness? Which one would you choose as your base and why?

Westside

Monday: Max Effort Squat
Wednesday: Max Effort Bench
Friday: Dynamic Effort Squat
Sunday: Dynamic Effort Bench

This is the basic format or template used by Westside Barbell Club. A summary is provided below:

Monday: Max Effort Squat Day
Format:
One Max Effort Exercise: Good Mornings 70%, Low Box Squatting 20%, Deadlifting 10%: Increase weight in small increments for sets of three. When three reps become difficult, drop to singles until a one-rep max is reached.

Supplemental Exercise: Hamstrings: Glute Ham Raises, Stiff Leg Deadlifts, Romanian Deadlifts: Sets and reps are up to the lifter.

Accessory Exercise: Reverse Hypers: Sets and reps up to the lifter

Accessory Exercise: Abs

Wednesday: Max Effort Bench Day
Format:
One Max Effort Exercise: Floor, Board, Close Grip, Incline Presses: Increase weight in small increments for sets of three. When three reps become difficult, drop to singles until a one-rep max is reached.

Supplemental Exercise: Triceps: Lying extensions and presses: Sets and reps are up to the lifter.

Accessory Exercise: Lats: any type of rows.

Accessory Exercise: Shoulders and extra triceps.

Friday: Dynamic Effort Squat Day
Format:
Box Squats: 8 sets of 2 reps using the Dynamic Effort Method

Supplemental Exercise: Hamstrings: Glute Ham Raises, Stiff Leg Deadlifts, Romanian Deadlifts: Sets and reps are up to the lifter.

Accessory Exercise: Reverse Hypers: Sets and reps up to the lifter

Accessory Exercise: Abs

Sunday: Dynamic Effort Bench Day
Format:
Bench Press: 8 sets of 3 reps using the Dynamic Effort Method.

Supplemental Exercise: Triceps: lying extensions or presses: Sets and reps are up to the lifter.

Accessory Exercise: Lats: any type of rows.

Accessory Exercise: Shoulders and extra triceps.

The Conjugated Periodization method, utilizing the maximal effort, and dynamic effort methods have propelled Westside Barbell Club into strength greatness. The special exercises used by Westside have also had a great impact on the progress and success of its lifters. By applying these methods to your training program, you will see dramatic differences in maximal strength levels. I should know because I have been a member for the last 10 years and have seen my lifts go from a 750 squat to a 935, a 500 bench to a 585, and a 680 deadlift to a 740



Or Ed Coan's workout from Muscle and Fitness?


Day 1
squat 7-10 sets 2-8 reps
single leg press 2 sets 10-12 reps
single leg curl 2 sets 10-12 reps
Leg Extentions 2 sets 10-12 reps
Seated calf raise 3 sets 10-12 reps
Crunch 3 sets 20 reps

day 2 REST

day 3
Bench Press 7-10 sets 2-8 reps
Close-Groip Bench 2 sets 10-12 reps
Incline Bench Press 2 sets 10-12 reps
Overhead Tri extentions 2 sets 10-12 reps or lying french press
side bends, russian twist or weighted crunch 3 sets 20 reps

day 4
Conventional Deadlift 7-10 reps 2-8 reps
Stiff-legged deadlists 2 sets 8-10 reps
Bent over barbell row 2 sets 8-10 reps
T-bar rows 2 sets 8-10 reps
Med-Wide grip pull-ups r pulldowns 2 sets 8-10 reps
Seated calves 2 sets 20 reps
crunch 3 sets 20 reps

Day 5
behind the neck press 5 sets 2-8 reps
Front Dumbell press 3 sets 8-10 reps
Lateral raises 3 sets 8-10 reps
Press down 3 sets 8-10 reps
Weighed dips 2 sets 15 reps
Standing barbell curl 2 sets 20 reps
side bends, russian twist or weighted crunch 3 sets 20 reps

What workout is better Westside's or Coan's? Which one would you choose as your base and why?

 

[The mann]

i personaly like westside better.ihave done ed's workouts and actually tried all the different workouts over the years,but westside is it right now.

 

[strongestsurvive]

I like ed coan's, I have tried the westside training before and was not happy with the results. I have been lifting the way ed coan trains for the last 7 years and have made gains every 6 months. Louie says that ed's training doesn't work for everybody. I think that louie trains mostly for the equipment, where ed's is not. It depends on what you where in a meet. If I where going to wear the triple or double ply canvas or denim suits I would train louie's way, If you train and wear poly inzer I would train ed's way.

strongestsurvive

 

[Parabellum]

I don't think I really ever did a true powerlifting workout.
From what everyone is saying I should go with Ed's workout style for a year or so then try westsides?

 

[endpoint]

"I think that louie trains mostly for the equipment" i dont think that is true.

A thing to note is that everyone has different reactions to any program. the amount of time you have been training, the way you eat, your dedication, your understanding of the program, your body type, your genetics, your drug state, your age, your fitness........all have a very big part in wheather or not the program works for you.

try out both for sometime.....and see which one works best.

this is a sport that takes many years to reach your peak.......so whats 6 months out of it to try and figure out what works for you?

PS strongestsurvive......did you follow a plan of periodization? with westside.


Parabellum remember there are more than just the two styles of training.......bulgarian, 3X3 (kortes) and many others.

Im sifting though them all at the moment.......since i havent been lifting for long anything will work for me!

 

[Eagles1960champs]

i say take a few things from both routines and put them togeather
im 15 and got my bench from 185x1 to 215x2(just missed the 3rd) by takin gsome info from each routine and put them togeather
including olympic and powerlifting

 

[DaveTSI]

i say take a few things from both routines and put them togeather
im 15 and got my bench from 185x1 to 215x2(just missed the 3rd) by takin gsome info from each routine and put them togeather
including olympic and powerlifting

you may get the award for bumping the oldest thread ever lol

 

[squirt-tribepowerlifting]

west side is still the best if you read all the articles research all the science and follow it religiously.

cant beat louie simmons in my opinion

he is THE best coach out there, and has been for the last decade or so

 

[squirt-tribepowerlifting]

i say take a few things from both routines and put them togeather
im 15 and got my bench from 185x1 to 215x2(just missed the 3rd) by takin gsome info from each routine and put them togeather
including olympic and powerlifting

im 17

i started westside when i was 15
when i started my lifts were as follows
Squat:315
bench:170
Deads:330

on my 16th birthday my lifts were as follows
Squat:400
Bench:230
Deads:415

on my 17th bday
Squat:480
Bench:300
Deads: 425...kinda sucks but thats because of a glute injury

Now 8 months later my lifts are as follows
squat 610
bench 385
deads 475

how did i make such great gains in the past 8 months?
well one i filled out my frame
i went from 160 at 5'11" in october to 225 at 6'3" in july
from my bday in december i went from 190 to 225
another thing is i went from kind of following west side but not doing the research to completely engulfing my life in it. I am still clean at this point
i used westside for skinny bastards for my training to bulk up
incorporated more of what louie talked about for speed work for beginners
and i ate like crazy...and not junk food. the biggest help, i think was the diet info from John Berardi...
the only thing i disagree with was no carbs through the day except from veggies, until after a workout

i did that about 2 weeks
had massive amounts of carbs at breakfast and after workouts and that was it

i decided i didnt like being drained all the time so i started eating good complex carbs throughout the day

but as for my opinion look up all of louies articles and read them all and you will be able to get the kind of results i got in the past 8 months without the years of halfway doing it

but olympic stuff is not going to dramatically help your bench
or any comp powerlifting lifts
get some bands and chains
start off with box jumps and clapping between pushups
then after a year or so add in the bands or chains
or like me both

on speed day i usually go 40% my max and for bench have 80lbs chain and dbled mini bands or MM bands

at your max try 40% your max and Dbled minis...do 8 triples as explosively as possible with 30 sec rest between

but like i said wait awhile to add accomodating resistance

for awhile do sets of 5 pushups clapping in between, or speed bench with just weight...go 50-60% of your max to do the speed bench with just weight, and move the bar as fast as possible for 8-10 triples

any questions about the westside system ask me or read through the articles

i think you will like the results much better

all the guys on my PL team do it and we have a few World record holders
a few national record holders
and i hold all the state records in every powerlifting federation i have lifted in over the past year