Is Westside for me?

[Black Knight]

As regular members will be aware, I have been pondering the idea of training frequency and effective routines. I'm just breaking myself back slowly at the moment but I want a good routine to hit the ground running with in a couple of weeks time.
Westside training has cropped up many times during my research (Help has mentioned this). Basically I want a routine to improve the Powerlifting moves which will allow me to squat more regularly and give me a good mixture of volume and intensity. I believe the Westside 'template' caters for this?
However, my gym doesn't encourage the use of bands/chains and I'm restricted to Monday Wednesday Friday training days.
Can anyone suggest a good routine to fit these requirements, with suggested exercises etc?

[Mike]

Why doesnt your gym encourage bands/chains?
There not dangerous, they dont make noise.....why?

[GoldenArrow]

Well chains do.....but I don't think any gym 'encourages' them so to speak, best just to get on with it I'd say (if that's what you want to do)

[Mike]

Well chains do.....but I don't think any gym 'encourages' them so to speak, best just to get on with it I'd say (if that's what you want to do)

Chains make less noise then people grunting, slamming weights down, chatting on mobiles....you see my point.

[GoldenArrow]

Maybe 'Scrooge' trains there...

[Black Knight]

Put it this way, when I used a couple of Aerobic steps do do some box squats, the manageress nearly had kittens! I dont want the hassle form the staff.
I want to know whether I can use Westside principles/techniques for the purposes stated in my original post.

[Mike]

Put it this way, when I used a couple of Aerobic steps do do some box squats, the manageress nearly had kittens! I dont want the hassle form the staff.
I want to know whether I can use Westside principles/techniques for the purposes stated in my original post.

You must train at a commercial gym.

If you are still having glute/back probs I dont see how you can do any routine based on the powerlifts. You could bench twice a week and box squat the other (if you can persuade the gym staff to use the steps).

[Black Knight]

You must train at a commercial gym.


If you are still having glute/back probs I dont see how you can do any routine based on the powerlifts. You could bench twice a week and box squat the other (if you can persuade the gym staff to use the steps).
Correct, I train at a commerecial gym.
My back is recovering well and I'm performing glute activation exercises.
I will be able to perform the Power moves. I want to know whether the Westside template can be utilised on a 3 day per week programme without using bands and how that would pan out in practical terms.

[Stubob]

I used to train Mon, Wed, Fri and used to do Westside as follows.

Mon - ME SQ/DL
Wed - ME Bench
Fri - DE SQ/DL
Mon - DE Bench

I'd then simply carry on from there. So I'd get three sessions in a week and continue the rest the following week. I made good progress this way and found that I wasn't too exhausted.

In addition to this you don't have to use bands and chains. Westside existed for years before using bands and chains, it's just another way to add resistance. If you're just starting out on Westside it's probably advisable not to use bands or chains anyway.

I used to get some funny looks when doing a box squat. I used to use an adjustable bench and set it on decline. Many people told me that what I was doing was dangerous and wrong. After I explained that I was using the bench to break the eccentric/concentric chain to build hip, glute and hamstring strength they went back to curling in the squat rack.. :043:

Do you have the basic 9 week program from Elite..? If not I could email it to you.. I had to change quite a few things due to not having access to a GHR and Reverse Hyper but I managed to complete the program last year and from there I wrote my own to address my weaknesses.

Let me know if you need a copy, I can send one over..

Cheers
Stubob

[Black Knight]

Many thanks for the programme Stubob. My calve is fcuked at the moment so I reckon its going to be another week or two before I can squat etc. However, I'm intending to train the ME and DE Bench days.
One thing that shocked me about the basic programme was the volume, the amount of arm isolation exercises and some of the (high) rep ranges. I guess I'm so used to low rep compounds that some of the Westside stuff reminds me of my earlier BB type training.
Question The basic programme calls for Board presses on ME Bench day but doesnt specify what size-ideas anyone?

[Stubob]

Many thanks for the programme Stubob. My calve is fcuked at the moment so I reckon its going to be another week or two before I can squat etc. However, I'm intending to train the ME and DE Bench days.

No probs mate, hope you have a quick recovery.

One thing that shocked me about the basic programme was the volume, the amount of arm isolation exercises and some of the (high) rep ranges. I guess I'm so used to low rep compounds that some of the Westside stuff reminds me of my earlier BB type training..

Mate, that's what the repetition method is, pretty much bodybuilding. Focus on getting your tri's bigger and your back bigger. Then you have a more stable support for benching and bigger arms to do so..

Here's a description of the Repitition method from an article by Dave Tate called the Periodisation Bible part 2.

The Repetition Method
The repetition method, otherwise known as the bodybuilding method, is the best method for the development of muscle hypertrophy (growth). This is the method in which all supplemental and accessory exercises are trained. This method is defined as "lifting a non-maximal load to failure." It's during the fatigued state when the muscles develop maximal force. According to this method, it's only during the final lifts that, because of fatigue, the maximal number of motor units are recruited. This system of training has a great influence on the development of muscle mass which is why it's become so popular among the bodybuilding population.
The fact that the final lifts are performed in a fatigued state makes this method less effective compared to the others when it comes to maximal strength development. This is one of the reasons why powerlifters are much stronger than bodybuilders. Another disadvantage of this method is that each set is carried to failure. This makes it very difficult to increase your volume and work capacity over time because of the amount of restoration needed. Training to failure is very hard on your ability to recover and in my opinion should only be used sparingly. When you extend a set to failure many times, the last few reps are performed with bad technique and this, of course, can lead to injuries.
Westside has modified this principle to what I refer to as the modified repetition method. With the modified version all sets should be stopped with the breakdown of technique and there should always be a rep or two left in you. Remember this principle is applied to all supplemental and accessory movements. These movements are designed to be exactly what they are: supplemental and accessory. The main goals of these movements are to complement the overall training program, not take away. By training to failure on every set you'd be taking away from the general purpose of the movements, which is to increase work capacity.

Question The basic programme calls for Board presses on ME Bench day but doesnt specify what size-ideas anyone?

Do you mean size of the boards..? Sorry I should've told you..

I use 12 inch lengths of 4"x2", Westside recommend using 4"x6" but I had some 4"x2" left over from building a new garage roof so I'm happy with that..

Let me know if you have any further questions..
Stu

[Black Knight]

^^^^^^^^^^
Cheers for that Stubob (my Westside mentor!! )that explains a lot.
Thinking about the board presses....what if I set the pins on the powerack to 2-3" above my chest and press from there; is that going to provide the same effect or am I missing something?
BTW Have watched the Dimel Deadlift video, I can see how dynamic it is with the explosion from the hips (shagging motion!).

[Stubob]

^^^^^^^^^^
Cheers for that Stubob (my Westside mentor!! )that explains a lot.
Thinking about the board presses....what if I set the pins on the powerack to 2-3" above my chest and press from there; is that going to provide the same effect or am I missing something?
BTW Have watched the Dimel Deadlift video, I can see how dynamic it is with the explosion from the hips (shagging motion!).

Mate that would be a pin press. I do them as well. With board presses they can help with a weakpoint or help with lockout as well, as can pin presses.

I would advise trying them though, they are pretty good. It's good to feel the bar coming into the boards on your chest, then explode up..

I used to do them with the boards just resting on my chest. Now I have my own power rack at home I use a red band and put that around my bench and the support bars on the side. Then I can put the band on the top of boards and they stay still..

Stu

[Stubob]

Yeah, Dimels are like rampant shagging.. :043: