Westside Training - Conjugated Periodization

[Blown_SC]

Originally Posted by ManicMachine

Okay a few more questions.

1. Is this normaly done as a 2 on one off routine
2. Does this mean you do maximum effort days in chest,then legs then later do two days at a lower intensity.

No. Did you read the link I posted? If not, you should.

1) Generally, people train EOD.

2) No, you always work with full intensity. On Max Days, you train for maximum effort (weight), while on Dynamic Days (4 days later) you train for speed/explosiveness/form using 55-65% of your 1RM. Always switching up the exercises, etc.. as well.

[Blown_SC]

Originally Posted by ManicMachine

Okay one more question if my upper doby is lacking can I alternate between DE/ME days on chest and stick with ME days for legs.

You don't understand the principles. You CAN do that, but it doesn't make sense.

Lacking in what, strength or size? Remember, this is for powerlifters... the hypertrophy that occurs is sort of a byproduct.

If you're lacking in size, then train with higher volume. Instead of working up to a 1RM, work up to a 3-5RM on ME days, and/or instead of DE work, substitute that for a Volume day instead (which is what I do usually). If you're lacking in strength, still do the ME/DE work the same.

[9MM]

Originally Posted by Blown_SC

No. Did you read the link I posted? If not, you should.

1) Generally, people train EOD.

2) No, you always work with full intensity. On Max Days, you train for maximum effort (weight), while on Dynamic Days (4 days later) you train for speed/explosiveness/form using 55-65% of your 1RM. Always switching up the exercises, etc.. as well.

Thx I skimmed it have being looking at a few different regiments and me head is not taking anything in any more. I have compiled them and have put them in thier own thread. Okay So could I make all my leg days dynamic days. I will prolly find the answer in one of the links I have posted but I am exhausted after compiling it so a quick answer would be awesome.

[Blown_SC]

LOL... no. You would be using 55-65% of your max, for like 8 sets of 3... using the same low weight. Not that great.

[9MM]

I have always done squats on a smith machine Haven't done them in a few months. I was hitting 470lbs x 8 for 4 sets. My calves are 2 inches bigger than my arms even though all I hit them with is unweighed calve raises off an aerobics board. Legs ahve always been a strong point for me.

I understand I will not see the the strenght, power increase I am supposed to in legs, but my chest has some serious catching and arms have some serios catching up to do.
Chest press is below BW.

[9MM]

Originally Posted by Blown_SC

LOL... no. You would be using 55-65% of your max, for like 8 sets of 3... using the same low weight. Not that great.

yah actually that is pretty light what if I done them to failure. dropped the weight and went to failure again. prolly the complet opposite of westside I know but Ineed to do what works for me, in recdtifying my imbalance.

[Blown_SC]

Originally Posted by ManicMachine

yah actually that is pretty light what if I done them to failure. dropped the weight and went to failure again. prolly the complet opposite of westside I know but Ineed to do what works for me, in recdtifying my imbalance.

I would suggest looking elsewhere for your training methods... I don't think CP is for you at this time in your training... hell, I'd look into 5x5...

[9MM]

will check it out.

[Sentinel]

guys, i dont mean to sound like a pompous asshole but i thought id add some westside articles in here because i have collected them over the years.

here u go (there are around 2-4):

Every forum has this thread, so now shall we. I'll just clean it up a bit.

I'll link it to irongodz, Mike Ruggiera's forum

SUNDAY- SPEED DAY FOR BENCH

BENCH 8-10 sets of 3reps (use 50% of 1 rep max, 1 minute between sets, all reps should be done controlled but explosively)

FRONT PRESSES 3sets of 3-5reps(pick one shoulder movement)
STANDING FRONT PRESS
DB PRESSES

TRICEP MOVEMENT- one exercise, reps 10-15, one minute rest between sets
DB EXTENSIONS, DB EXT. W/ ELBOWS FLARED,
PUSHDOWNS, SKULL CRUSHERS,
JM PRESSES,etc

UPPER BACK MOVEMENT- 3sets of 10-12 reps
LAT PULLDOWNS, BENT-ROWS, CABLE ROWS,
ONE ARM DB or CABLE ROW,etc

ABS and or NECK

MONDAY- MAX EFFORT DAY FOR SQUAT & DEADLIFT

MAX EFFORT EXERCISE – choose one exercise, work to a one rep max, do not perform exercise two weeks in a row
ZERCHER SQUATS, PIN LOCKOUTS(at different heights),
SAFETY SQUAT BAR SQUATS(off a low box),
SQUATS(off a high box), DEADLIFT(off a platform),
ARCH-BACK GOOD MORNINGS, STIFF-LEGS,
BELT SQUATS, SUMO DEADLIFTS- (all exercises can be
Enhanced with bands. Also keep a record of max lifts)

LEG CURLSor GLUTE HAM RAISES 3-4 sets of 5-7 reps

LOWER BACK MOVEMENT- switch every 3 weeks
STIFF-LEGS (not to be done when using as a max effort exercise),
PULL THROUGHS, HYPERS, REVERSE HYPERS,etc

UPPER BACK MOVEMENT- 3sets of 5-7 reps

BICEPS and ABS

WEDNESDAY- MAX EFFORT DAY FOR BENCH

MAX EFFORT EXERCISE – same directions as for max day for squat and deadlift
BOARD PRESSES, CAMBER BAR PRESSES, FLOOR
PRESSES, DECLINE PRESSES, DB FOR REPS, REVERSE
BAND PRESSES, LOCKOUTS, CLOSE GRIP PRESSES
INCLINE PRESSES,etc

TRICEP MOVEMENT-pick two, keep reps 3-7, take longer between sets for optimum recovery, 3sets each

BACK MOVEMENT- keep reps 10-12 for 3 sets

ABS and or NECK

FRIDAY- SPEED DAY FOR SQUAT

BOX SQUATS 6-10 sets of 2 reps with 50-60% of one rep max, one minute rest

LEG CURLS 3sets of 10 reps

LOWER BACK MOVEMENT- same exercise as Mondays but lighter and more reps

SHRUGS 3sets of 10-15 reps as heavy as you can handle it

BICEPS and ABS

[Sentinel]

Originally Written by Kethnaab on BB.com

this is the second article..

Westside for Bodybuilders (WS4BB)
here's a "preliminary" WS4BB that I am working on.

PLEASE, if you are unfamiliar with the westside training system, before you ask any questions, go to

www.elitefts.com
www.westside-barbell.com
www.ironaddicts.com

and read up on the Westside program before asking questions like "what is a concentric good morning" or "what is a box squat" or "what does ME and RE stand for".

Basically, you take the Westside template, tweek the ME day to triples instead of singles (5RM is not used here) and make some changes to focus for supplementary work. It is based on an 8-day cycle (day on, day off) but can be modified so that RE days are back-to back (i.e. M-W-F-Sa)

In the end, this looks strikingly like a basic "upper/lower heavy/light" type setup, but in it's simplest (VERY simplest) base, that's what Westside is. ME day is "heavy day" and DE day is "light" day (not exactly, but you get the point). IF you've ever seen one of the upper/lower splits I frequently recommend, this should look pretty familiar.

The sets are determined by your own workload capacity. If you need more sets or less sets, then cool, the workload that I've posted is what I have been able to do. Obviously, you would adjust this as needed to suit your own weakpoints, but this is NOT a program that is going to work for people with poor workload capacity, or weak lower backs.

There is A LOT OF LOWER BACK WORK. If your lower back is not up to this, recommend using supported rows (1-arm DB, hammer, supported T-bar, etc) or "easier rows" (cable rows) of some sort while you condition your lower back.

Here is the template, keep rest periods as short as you can on everything other than the specific ME exercises. Adjust sets as needed, drink water, take your vitamins, say your prayers, etc. etc.

Day 1 - ME Day - upper
ME press variant - 1 x 3 100% ME, 2 x 3 >90% 3RM
weighted chinup 4 x 5-6
basic press variant - 3 x 5-6
Pendlay row - 4 x 5-6
lying extensions - 2 x 10-15 (rotate angles every 2-3 weeks)
laterals - 2 x 10-15

Recommended ME press variants = CGBP, RGBP, MedGBP, Low Incline BP (rotate every 1-3 weeks)
Recommended basic press variants = any angle DB press, any ME press variant, overhead presses - use this to cover "weak spots" in upper body "push" muscles, rotate as needed

Day 3 - ME Day - lower
ME GM/pull- 1 x 3 100% ME, 2 x 3 >90% 3RM
ME Squat variant - 4 x 5
reverse hypers - 3 x 8-12
ghetto GHR - 3 x 8-12
laterals - 2 x 10-15

ME GM/pulls = concentric GM, seated GM, DL from floor, rack pull, platform pull (rotate every 1-3 weeks)
Recommended ME squat variants = front squat, ATG, SSB, sumo, heels-touching, box squats (rotate as needed to keep knees happy)

Day 5 - RE Day - upper
RE main press - 3 x 8
BTN pullup - 4 x 8-12 (no extra weight...add "pause" at top to keep rep range)
RE press variant - 3 x 8
Yates rows - 4 x 8-12 (pauses at gut)
1-arm BB curls - 2 x 10-12
laterals - 2 x 10-15

Recommended RE Main Press - flat bench (YES!! THE KING!), decl DB, incl DB, flat DB, weighted dips (rotate as needed)
RE press variant - any RE main press, any basic press variant - use to improve weak points and maintain "forward progress" in training

Day 7 - RE Day - lower
RE squat - 5 x 8
RE GM/pull - 4 x 10
reverse hypers - 3 x 8-12
ghetto GHR - 3 x 8-12
laterals - 2 x 10-15

RE squat - any ME squat variation, *20-rep squats can be used here as well, but reduce # of sets
RE GM/pull - regular GM, sumo SLDL, conventional SLDL, RDL - pick your favorite

if you decide to use chains or especially bands for the various exercises for accomodating resistance, you will almost definitely NEED to reduce sets. If you need additional triceps work, you can add chains or bands to your bar presses as well. Chains/bands during squats will maintain direct tension on the quads throughout the range of motion.

Specific adaptations to each day:

ME Day - press = The ME exercise is a press that hits all 3 of the "push" muscle groups in the upper body (pecs, front delts and tris'). Maxing (even for a triple) with the basic "pectoral bench press" can give a lot of people problems, so the exercises selected are generally pretty easy on the shoulder joint overall. WS focuses heavily on triceps strength because they use bench shirts and want to get the highest bench possible. Since the average BB will not be using a shirt, the primary supplementary exercise will be a pectoral builder (and periodically an overhead press), although CGBP is an exercise of choice and is a triceps smoker.
The "basic press variant" can be any of the ME exercises, or a DB exercise of whichever angle makes you happy. Periodically, rotate in an overhead press here for supplementary work, especially if you feel your delts need more work.
Lat work includes a close grip chinup and a wide grip row, alternated with the presses. If you are in good enough shape to perform these exercises in an alternating (or supersetting) set fashion, then more power to you.

You finish the day with the best single-joint triceps exercise in existence (Rotate angle of the bench every few weeks to keep elbows happy) for higher reps (keeps the elbows happier) and cable laterals, which are done every day for 2 sets of 10+ reps. I experimented with this, and with all the heavy pressing and pulling, direct deltoid work ends up being unnecessary, with the exception of the lateral head. The cable reduces the drain on recovery and allows for a pretty direct stimulation.

ME Day - Lower - start off with a pull or a GM, both of which are very easily adapted for a max effort triple. This also ensures that a good emphasis is given to hamstrings and posterior chain, which are weak on damn near EVERYBODY. Next up is a squat variant, pick your poison, keep your knees happy. Reverse hypers and ghetto GHR finish off the posterior chain and hammies with "lighter" higher rep work as compared to the heavy pull or GM you started off with and, of course, the cable laterals for delts.

DE Days - these are changed to "RE days", which are essentially high rep days. I include the flat BP with higher reps, lower weight on press day, which shouldn't put anybody's shoulder into a coma, but really, you modify this to suit your needs. If you want to do inclines or whatever, then go for it. I won't be offended. Lat work includes a wide grip pullup and a close grip row. 20-rep squats can be included on the DE lower body day, but I wouldn't recommend doing 5 sets of them. Hammie-specific exercise is next, then of course, reverse hypers and GHR.

Ghetto GHR are performed with heels underneath the knee-pads on the pulldown machine. Place your knees onto a movable flat bench, and using bodyweight (or weight, if you're a stud), lower yourself under control until you are parallel to the ground, then pull yourself back up. Layne Norton (aka str8flexed) has a nice video or two demonstrating this exercise. If you have a "real" GHR bench, then use that one if you like. Reverse hypers are done with the reverse hyper machine. If you don't have one, use a 45-degree hyper or a basic hyper, if that's all you have. Try to focus on your hamstrings here. Plate-heel pulls are a concentric-only exercise where you sit with your leg extended and use the heel of your foot to pull a plate toward you. Nice way to help hammies, no negative means low drain on recovery.

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Sentinel

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this was a post by the one-and-only 0311 in respect to Kethnaab's program above:

ORIGINALLY WRITTEN BY 0311:

I was bored again tonight so I made a easy template to use for this routine. All I really had to do was change a few little things around (like putting JS Rows before weighted chins) and viola! I can tell this guy Kethnaab knows his shit pretty well..Which would be a big breath of fresh air to that place...

1. MONDAY - ME Day - upper
+ flat bench press - 1 x 3 (3 x 3 pyramid scheme)
JS rows - 4 x 5-6
++ incline dumbbell press - 3 x 5-6
weighted chinup 4 x 5-6
Skullcrushers - 2 x 10-15 (rotate angles every 2-3 weeks)
Side laterals - 2 x 10-15

2. WEDNESDAY - ME Day - lower
+ conventional deadlift - 1 x 3 (3 x 3 pyramid scheme)
++ A2G squat - 4 x 5
reverse hypers - 3 x 8-12
ghetto GHR - 3 x 8-12
side laterals - 2 x 10-15

3. FRIDAY - RE Day - upper
+ decline dumbbell - 3 x 8 *slight decline
BTN pulldown - 4 x 8-12 (bar only travels to ear level)
++ standing dumbbell press - 3 x 8
yates rows - 4 x 8-12
incline dumbbell curls - 2 x 10-12
side laterals - 2 x 10-15

4. SATURDAY - RE Day - lower
+ front squats - 4 x 8
++ SLDL - 4 x 10
reverse hypers - 3 x 8-12
ghetto GHR - 3 x 8-12
side laterals - 2 x 10-15

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1. + ME Upper press variants: (Rotate every 1-3 weeks)
- Close Grip Bench Press
- Low Incline BP
- Decline Bench Press (slight)
- Reverse Grip Bench Press

++ Basic press variants:
- Standing Barbell/DB Press
- Flat/Incline/Decline Barbell Press
- Flat/Incline/Decline DB Press


2. + ME Lower pull variants: (Rotate every 1-3 weeks)
- Goodmornings (seated, standing, rack)
- Deadlifts (rack, floor, sumo, platform)

++ Basic squat variants:
- Squat (front, A2G, sumo, box, hack)



3. + RE Upper press variants: (Rotate as needed)
- Flat/Incline/Decline Barbell Press
- Flat/Incline/Decline DB Press
- Weighted Dips

++ Basic press variants:
- Standing Barbell/DB Press
- Flat/Incline/Decline Barbell Press
- Flat/Incline/Decline DB Press
- Weighted Dips



4. + RE Lower squat variants: (Rotate as needed)
- Squat (front, A2G, sumo, box, hack)
- 20 rep squats

++ Basic pull variants:
- Goodmornings (seated, standing, rack)
- Deadlifts (rack, floor, sumo, romanian, platform)

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*Deloading : Cut back on volume, frequency, or slightly easing up on your intensity (percent of RM). If you feel like your starting to “overreach” (within 3-6 weeks) it’s time for a deload. For more information on deloading, refer to the Dual Factor Sticky..

- I’d recommend eliminating a day and do an M, W, F setup or an alternate deload protocol such as doing an RE upper day on Monday, then a RE lower day of Thursday (using less volume) to maximize recovery before another blast.

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Sentinel