Thread: westside???

Westside is the pinnacle of strength training. The biggest surplus of articles can be found at www.elitefts.com

Basically the routine has 2 ME (max effort) days and 2 DE (dynamic effort) days. Take a look at the beginning of atherjen's online journal for the routine I recommend to new Westside lifters. Should you have questions about that routine, I'd be happy to answer them.

I'm pretty sure they're powerlifting/strength exclusive routines. I tried a Westside squat routine once and it really helped to get me through a plateau via using assistance exercises, box squats etc.

Peace.

I've posted some linkage to articles on the stuff as well if you search the last month.

Most recent:
Want to start a PL routine, Suggestions?

okay this is my westside routine, tell me what you think and if anything is wrong (probably is) i was looking at atherjen's routine and trying to model mine after her's but not excatly ....

Monday – ME SQ/DL

Good Mornings 3x 8-10

SLDL 4x 8-10

Decline Crunches 4x 8-12

Pull Downs 4x 8-10



Wednesday – ME Bench

Floor Press 3x 8-10

Triceps Extensions 4x 3-10

Cable Pushdowns 4x 8-12

Side L-Raises 4x 10-12

Pull Downs 4x 8-10

Hammer Curls 3x 8-10



Friday – DE SQ/DL

Box Squat 8-12 doubles w/ 45-65% 1RM

Good Mornings 3x 8-10

Decline Crunches 4x 8-12





Sunday – DE Bench

Speed Bench 8-10 triples w/ 45-65% 1RM

Triceps Extensions 4x 8-10

Cable Pushdowns 4x 8-10

Pull Downs 4x 8-10

Hammer Curls 3x 8-10



what is 8-10 triples (as in what does that mean?) also same for 8-12 doubles ... ?

That is not a Westside routine. You're missing the principles behind it. doubles and triples are sets of 2 and 3. You blew off the core of the routine, the ME work for sets of 8-10?

http://www.elitefts.com

Read up.

Westside is a tried and true program, but is not the pinnacle of lifting programs. It is highly effective and has thousands of devotees, but is one among many top of the line approaches to weight training.

Lifting program, I agree. That's too broad and would encompass too many things. But for strength training, there is currently no equal.

Originally Posted by Saturday Fever

Lifting program, I agree. That's too broad and would encompass too many things. But for strength training, there is currently no equal.

According to whom? Every strength trainer on the planet, or just those devoted to it?

Well, my statement is based on current results. To my knowledge there is not a single elite level powerlifter who uses any other system, including the world record holders in bench, squat, and deadlift.