I prefer to use 75% bar weight for my dynamic squat days. The table below shows a month’s worth of exercises, and proper percentages: This is where I make the biggest change to the standard template, by using a mix of the repeated effort and dynamic effort methods. For instance if I were to take a max effort press against average bands in week two, week three would be a repeated effort method day to give my upper body a break. They make you faster and stronger, and they teach you to get tight. JavaScript seems to be disabled in your browser. Better thank black friday deals: 35% off Bands Free Shipping with a $49.95 qualifying order, TAGS: Westside method, Setting Up Westside for the Raw Lifter, Repetition effort method, Gareth Williams, building weak points, dynamic effort method, explosiveness. 10 reps) and as the cycle goes week by week the reps become less and less until you are doing 1-3 reps a set. All of the strongest people I know in the world all have one thing in common; they know their body and they know how to train themselves. Remember our system is based on physics, mathematics, and bio mechanics. Basically the only change made from the typical Westside plan is the use of the repeated effort method in place of the dynamic effort method on Friday. Westside’s speed bench day is Saturday and max effort day is on Wednesday. However, in the past I have ran a completely conventional Westside style program and had great results only using the dynamic effort method on squat day. Now, by accident you build high force in the second phase or block. One is western periodization, where one starts out with high reps (ex. All that said, one of the main criticisms of using Westside as a raw lifter is that there isn’t enough volume for significant strength (or size) gains to be made. 9 sets of 3 reps with close to moderate grip. Don't just add volume on top of volume for someone who is already training hard." This exercise should help build the supplemental. The secret to Westside isn’t a trick in the program, it is the fact that when you are at Westside Barbell you are training directly under Louie Simmons, along with a host of other knowledgeable people who are constantly watching and identifying your weaknesses. This is where a properly programmed and executed Westside style plan surpasses the standard raw programming, efficiency. The main idea behind the Westside Method is identifying and attacking weakness. Each week max out on a rack pull with just weight or add 250lbs or 350lbs of band tension. – John Meadows. Learn this stuff for yourself, form your own training group, help bring up the group training IQ, and you will find yourself making constant gains in the gym. The table below shows a month’s worth of exercises, and proper percentages. Probably not. This is a minor tweak that makes a huge difference recovery wise. Not good. The third max effort is a low box squat or a good morning. Dave Tate, in the elitefts™ bench manual, talks about Bridging — the term he uses to explain a smart progressive way to add volume to a weak point from one workout to the next in order to avoid injury. On speed day we use 40% of a one rep max with roughly 85 – 125lbs of band tension or 80-120lbs of chains. Below are two training tools associated with Westside that are quite popular to bash, perhaps due to the raw vs. geared debate or those who believe Westside is for geared lifters only. With the barbell, this represents 20% of our training and 80% is small special exercises, Reverse Hypers 40,000lbs, Plyo Pushes (Leg Press) 50,000lbs plus inverse curls, shrugs, abs, etc. The Conjugate Method is a term and methodology made most popular by Louie Simmons, owner of the Westside Barbell Club and the creator of what has become known as the “Westside” method of training. It’s also worth mentioning that, when choosing exercises, you need to be realistic in terms of what you can recover from. Take responsibility and read the books the online coaches read, attend the seminars they attend. Next is upper back and lat’s. Normally, after 3 weeks we either use a different bar, like a bow bar or a football bar and cambered bar with 2 ½, 3 ½ or 5 inch cambered.
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