Additional Westside Work?

**CowPimp** · 09-25-2004, 10:50 PM

I am definitely doing Westside in a few weeks when I finish on this cycle of P-RR-S. I am enjoying my gains, but I have never done a powerlifting routine, and Westside looks great. Some people on these forums are making great gains, and the Westside junkines have produced some serious lifters. I have been reading up and I think I am ready to start designing my routine.

There is one thing that troubles me about the routine. It is the lack of work for a few important muscles: the calves, quadriceps, and biceps. Now, the biceps get some work from the rows, which is better than nothing. Also, the quadriceps probably get some activation from squats and deadlifts. However, the calves get next to nothing besides a little stabilizer involvement.

My question is directed towards those who are well versed in the ways of Westside. Do you think it would be detrimental or a waste of time to add a few sets for those muscles into the routine? I was thinking 3 sets for biceps on one of the bench press days, 3 sets for quads on one of the squat/DL days, and 3 sets of calves on each of the remaining two days.

gr81 · 09-25-2004, 11:30 PM

I don't thikn there is anything wrong with that, I try and keep up with some Bis quads and what not throughout the week as well. I feel ya on your point, westside is defn not a BB routine thou so you have to make the commitment 100%. Something I like to do when I can is get in accessory WOs at a later time of the day, like going in and doind some extra abs and things like that, so I throw in stuff like Bis and Calves on those times as well. I don't see why it would be detrimental, as long as you are keeping your main focus on what you need to focus on for your lifts. The show muscle training can't interfere with your supplemental training. thats my opinion

**CowPimp** · 09-26-2004, 01:13 AM

I slightly rephrased the main question. Beyond being detrimental, does anyone think that it's not worth it to add in the extra sets. A lot of powerlifters have good builds, and probably many use a similar style of routine. Might these muscles in question perhaps be getting enough indirect stimulation for growth? I guess I won't really know for myself until I try it, but I figured I would get other's experiences because they can be useful as a frame of reference.

Saturday Fever · 09-26-2004, 01:18 AM

The glory of Westside is that you can do whatever you want. Seriously. If you want to add something, add it. Good luck with it. I'm sure you'll be hooked as soon as you try it.

**CowPimp** · 09-26-2004, 10:04 AM

Quote:

Originally Posted by Saturday Fever

The glory of Westside is that you can do whatever you want. Seriously. If you want to add something, add it. Good luck with it. I'm sure you'll be hooked as soon as you try it.

I was hoping for a response from you SNF. Thanks. To you as well gr81.

Any other responses are still appreciated though. The more the merrier.

**CowPimp** · 09-27-2004, 12:11 AM

How many weeks are recommended before taking a break on this training program? I am recalling 8 for no good reason, but I probably just pulled that number out of my ass.

One other question... Would using my bench as the box for a box squat be sufficient, or does it need to be lower? My bench is about where I reach parallel in squat position.

Sorry for all the questions, but I want to make sure I know what I need to well ahead of time before I start this program. I have a habit of designing programs and scrutinizing them like an artist creating a masterpiece. I sit back and decide if I need to put that one last "stroke" here or there.

Here is the "exercise bank" that I have been mentally toying with for the past few days; keep in mind I workout at home and only have access to a bench, dumbells, extension apparatus attached to the bench, and pullup bar:

Primary squat/deadlift day lifts x 6-8 sets: squats, box squats, deadlifts, good mornings, and sumo deadlifts.

Ham lifts x 3 sets: straight-leg deadlifts, romanian deadlifts

Core lift #1 & #2 x 3 sets each: decline situps, crunches, vertical knee crunches, long arm crunches

Primary bench day lifts x 6-8 sets: bench press, incline press, closegrip bench press, incline closegrip bench press

Tricep lifts x 3 sets: closegrip bench press, incline closegrip bench press, skull crushers, tate presses, hammer presses

Lat lifts x 3 sets: bent rows, yates rows, lying rows, one-arm dumbell rows

Shoulder lifts x 3 sets: military press, upright rows, lateral raises, front raises

Additional work: I plan on also doing 2 bicep sets on each bench press day and 2 calf sets on each squat/DL day. I think I'm going to leave quads out. I believe they will get enough peripheral work because I am tall and require some quad strength to lockout DLs and squats. My bis and calves are just stubborn.

09-25-2004, 10:50 PM	#1
CowPimp Fueled by Testosterone Moderator Join Date: Jan 2004 Location: Silver Spring, MD Posts: 15,400	Additional Westside Work? BODYBUILDING SUPPLEMENTS High Quality Supplements For Bodybuilders and Athletes. www.ironmaglabs.com I am definitely doing Westside in a few weeks when I finish on this cycle of P-RR-S. I am enjoying my gains, but I have never done a powerlifting routine, and Westside looks great. Some people on these forums are making great gains, and the Westside junkines have produced some serious lifters. I have been reading up and I think I am ready to start designing my routine. There is one thing that troubles me about the routine. It is the lack of work for a few important muscles: the calves, quadriceps, and biceps. Now, the biceps get some work from the rows, which is better than nothing. Also, the quadriceps probably get some activation from squats and deadlifts. However, the calves get next to nothing besides a little stabilizer involvement. My question is directed towards those who are well versed in the ways of Westside. Do you think it would be detrimental or a waste of time to add a few sets for those muscles into the routine? I was thinking 3 sets for biceps on one of the bench press days, 3 sets for quads on one of the squat/DL days, and 3 sets of calves on each of the remaining two days. Last edited by CowPimp : 09-26-2004 at 01:11 AM.
	The only time it's bad to feel the burn is when you're peeing... CowPimp Picks Up Heavy Shit MySpace YouTube Videos

09-26-2004, 01:13 AM	#3
CowPimp Fueled by Testosterone Moderator Join Date: Jan 2004 Location: Silver Spring, MD Posts: 15,400	I slightly rephrased the main question. Beyond being detrimental, does anyone think that it's not worth it to add in the extra sets. A lot of powerlifters have good builds, and probably many use a similar style of routine. Might these muscles in question perhaps be getting enough indirect stimulation for growth? I guess I won't really know for myself until I try it, but I figured I would get other's experiences because they can be useful as a frame of reference.
	The only time it's bad to feel the burn is when you're peeing... CowPimp Picks Up Heavy Shit MySpace YouTube Videos

09-26-2004, 01:18 AM	#4
Saturday Fever Pimp Gimp Join Date: Apr 2004 Location: California Posts: 2,142 Photos: 4	The glory of Westside is that you can do whatever you want. Seriously. If you want to add something, add it. Good luck with it. I'm sure you'll be hooked as soon as you try it.
	yay.

09-27-2004, 12:11 AM	#6
CowPimp Fueled by Testosterone Moderator Join Date: Jan 2004 Location: Silver Spring, MD Posts: 15,400	How many weeks are recommended before taking a break on this training program? I am recalling 8 for no good reason, but I probably just pulled that number out of my ass. One other question... Would using my bench as the box for a box squat be sufficient, or does it need to be lower? My bench is about where I reach parallel in squat position. Sorry for all the questions, but I want to make sure I know what I need to well ahead of time before I start this program. I have a habit of designing programs and scrutinizing them like an artist creating a masterpiece. I sit back and decide if I need to put that one last "stroke" here or there. Here is the "exercise bank" that I have been mentally toying with for the past few days; keep in mind I workout at home and only have access to a bench, dumbells, extension apparatus attached to the bench, and pullup bar: Primary squat/deadlift day lifts x 6-8 sets: squats, box squats, deadlifts, good mornings, and sumo deadlifts. Ham lifts x 3 sets: straight-leg deadlifts, romanian deadlifts Core lift #1 & #2 x 3 sets each: decline situps, crunches, vertical knee crunches, long arm crunches Primary bench day lifts x 6-8 sets: bench press, incline press, closegrip bench press, incline closegrip bench press Tricep lifts x 3 sets: closegrip bench press, incline closegrip bench press, skull crushers, tate presses, hammer presses Lat lifts x 3 sets: bent rows, yates rows, lying rows, one-arm dumbell rows Shoulder lifts x 3 sets: military press, upright rows, lateral raises, front raises Additional work: I plan on also doing 2 bicep sets on each bench press day and 2 calf sets on each squat/DL day. I think I'm going to leave quads out. I believe they will get enough peripheral work because I am tall and require some quad strength to lockout DLs and squats. My bis and calves are just stubborn.
	The only time it's bad to feel the burn is when you're peeing... CowPimp Picks Up Heavy Shit MySpace YouTube Videos

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09-25-2004, 11:30 PM	#2
gr81 You Lack Intensity!!!! Elite Member Join Date: Mar 2003 Location: Just below our civil disguise Posts: 6,378 Photos: 10	I don't thikn there is anything wrong with that, I try and keep up with some Bis quads and what not throughout the week as well. I feel ya on your point, westside is defn not a BB routine thou so you have to make the commitment 100%. Something I like to do when I can is get in accessory WOs at a later time of the day, like going in and doind some extra abs and things like that, so I throw in stuff like Bis and Calves on those times as well. I don't see why it would be detrimental, as long as you are keeping your main focus on what you need to focus on for your lifts. The show muscle training can't interfere with your supplemental training. thats my opinion
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