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westside training, how, when, why?

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Sheeps_Clothing
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2003/11/09 17:08:13 (permalink)

westside training, how, when, why?

theres been alot of talk about westside training recently, so i thought id ask a few questions about it....
is it possible to cut the amount of exercises down?[i like the use of heavy max effort exercises, but are all the "Bodybuilder" movements, ie pushdowns, extensions etc necessary?

also linked, what would a low volume ( under 6 sets other than the max effort/dynamic effort exercise, look like?


How important are box squats, if so... what to do if the gym doesnt have a box, how big etc.....

ie, did you make a box???

how often and what do you do for GPP work??

sled work?

What max effort exercises do you use for squat/dead and bench?

....and how often do you cycle them?

any other pointers for westside?
ie how to identify weaknesses, the importance of squat stance and deadlift stance......

#1

11 Replies Related Threads

    help2001
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    RE: westside training, how, when, why? 2003/11/09 18:03:54 (permalink)
    www.elitefts.com

    start here
    #2
    MikeyFive
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    RE: westside training, how, when, why? 2003/11/09 18:05:38 (permalink)
    quote:
    is it possible to cut the amount of exercises down?[i like the use of heavy max effort exercises, but are all the "Bodybuilder" movements, ie pushdowns, extensions etc necessary?

    You're lucky Louie Simmons doesn't read this forum, or he'd come round your house, rip off your head and puke down your neck.

    Just about every question you've asked would be comprehensively covered on one of the two sites.
    http://www.elitefts.com
    and
    http://www.westside-barbell.com


    Also. Box squats are important, if you haven't got a box use a bench.
    You can definitely cut down on the amount of assistance exercises if you want. Something like 1 main exercise and 2 assistance.

    #3
    veganlifter
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    RE: westside training, how, when, why? 2003/11/09 18:18:04 (permalink)
    quote:
    Originally posted by MikeyFive
    Also. Box squats are important, if you haven't got a box use a bench.



    would bottom position squats do the same here? Of course the weight would not be on your shoulders for that brief moment but the squat would still stop from dead position in the bottom?
    #4
    Sheeps_Clothing
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    RE: westside training, how, when, why? 2003/11/09 18:24:58 (permalink)
    ok i have read alot of elitefts.com ....

    however, i have yet to find an answer as to why something like pushdowns is in any way beneficial....such a departure from what im used to...
    #5
    Knighty
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    RE: westside training, how, when, why? 2003/11/09 18:44:54 (permalink)
    I don't think pushdowns are specifically used - any other tricep exercise will suffice.

    E.g. JM presses, close grip bench, dips (head up)
    #6
    Dano
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    RE: westside training, how, when, why? 2003/11/09 18:48:36 (permalink)
    J5 posted this routine in another thread which is a good powerlifting routine.

    Mon:
    Squat
    Quarter squats or full range squats or jump squats or bottom position
    weighted leg raises or side bends

    Weds:
    Bench
    Bench lockouts or board press or floor press or bottom position 3x5
    narrow grip bench or skullcrushers or dips or front raises

    Fri:
    Deadlift progressiveley heavier singles
    High pulls or rack lockouts or deadlift stood on plates
    Weighted situps


    Definately take a look at M5's routine in his journal i really like the way he has set his up because i like to place importance on my OH strength instead of just bench.


    As for the pushdowns and other isolation movements like that. I tried a westside routine last year just the way they recommend and my tricep strength went up alot but it was from heavy close grip pressing. IMO if you are doing close grip presses you dont need anymore for tricep strength.
    #7
    scruffy
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    RE: westside training, how, when, why? 2003/11/09 19:47:36 (permalink)
    for box squats, put a bench in the power rack, stand on 2 plates and squat onto the bench, it is a start, the only dissadvantage is the height of the bench, we have 4 people training all at once doing westside and we all finish in just over an hour.
    #8
    scruffy
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    RE: westside training, how, when, why? 2003/11/09 19:48:48 (permalink)
    here is a very good read indeed
    http://www.testosterone.net/html/133per.html
    #9
    Sheeps_Clothing
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    RE: westside training, how, when, why? 2003/11/09 20:26:17 (permalink)
    i am trying to improve my bench press i can currently push press 90kg.,, whilst my bench is actually below that!!!

    i am doing a short traditional routine before moving onto a westside based approach... i'll make myself a box of some description.....

    vegan, how about we both start at the same time to share goals and routine ideas, and the odd hardcore session!
    #10
    scruffy
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    RE: westside training, how, when, why? 2003/11/09 20:30:41 (permalink)
    quote:
    would bottom position squats do the same here? Of course the weight would not be on your shoulders for that brief moment but the squat would still stop from dead position in the bottom?


    no, the idea is to release the hip flexors
    #11
    veganlifter
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    RE: westside training, how, when, why? 2003/11/11 09:18:26 (permalink)
    quote:
    Originally posted by badboy007
    vegan, how about we both start at the same time to share goals and routine ideas, and the odd hardcore session!



    now that is a good idea mate. When are you looking to start?

    I've been reading up on westside - scruffy, that was a good article! - and can't say that i understand it all yet.

    Would feel weird to start doing things like pushdowns though! I thought i'll never touch another machine again... Also, haven't practically done anything over 5 reps for good few months now, so that will take some getting used to as well.
    #12
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