Official westside thread.

[bigss75]

I actually row on tue., but pulldowns/chin ups are a weak point of mine.

Your right heavy rows do help the bench alot and great thickness in you mid lats .

[Malley]

I like to throw in some chins and pullups on my leg days as well. But on a 4 day week its kinda hard to do so.

[Triple Threat]

Originally Posted by fufu

os it is 2 days on, 1 off, 2 on, 2 off?

I've seen it this way and also 2 on, 1 off, 1 on, 1 off, 1 on, 1 off.

[Boost777]

How would you relate the mass gains with this program as opposed to a push/pull/legs or upper/lower split?

[Malley]

As far as mass I have experienced some great mass gains in my upper back. Triceps have gotten bigger as well. However realize that this program is designed for mostly strength and increasing your big 3 lifts; bench, dead, and squat. But then again, can you tell me a small powerlifter?

[CowPimp]

I noticed mass gains to be similar to when I did a more bodybuilding oriented program, as long as my diet was on point.

[Boost777]

And the Template Double D posted is pretty on point to what the actual template is correct? (Not Doubting you DD just asking)

[Malley]

Its somewhat close. There are so many out there. To actually be training westside you actually need to be training at westside gym. However this system works and is proven many times. Check other sites, but you will see its atleast close.

[Malley]

Oh I wanted to add as well. On your dynamic effort day for speed bench change your grip each time or so. For more on this check out the official westside web site.

[Andalite]

buddy

ok ill post up some important westside info i came across:

Originally Posted by Louie Simmons

Reverse Hyperextensions

At Westside we do a lot of 45-degree reverse hyperextensions. This style hits dramatically not only the lower back but also the hamstrings. They are done very heavy on either squat day or max effort day for the squat and deadlift. Six to ten reps are performed. The number of sets depends on your level of physical preparedness. We do 2-6 reps.

We have been using the Reverse Hyper machine since 1975. It builds not only the lower back, but also the hamstrings and glutes. The real secret of this machine is that it tractions the vertebrae while you use it, so it builds strength and works as restoration at the same time. We do these at least four times a week; twice heavy and twice light. Chuck Vogelpohl and I use the Reverse Hyper machine heavy before and after squatting on Friday mornings. I do them light on Friday evening. This is repeated on Monday, max effort day. On Tuesday evening Eskil Thomasson and I do heavy again because they traction the back so you can do them repeatedly throughout the week. The reps range from 8 to 12 on heavy workouts and 15 to 30 on light workouts.

For the mid to the very lowest part of the back, the Reverse Hyperextension machine is far superior to any back exercise. Not only does it completely work the low back but it will rotate the sacrum. Also, on every rep when the plates are under your face, it opens the disks and allows spinal fluid to enter, thus providing restoration in addition to strength building.

Back Raises or Hyperextensions

These are done on a special bench where the feet are anchored and the torso is supported while lying face down. Lower the upper body until your head is close to the floor. Then raise up to parallel, but no higher, to avoid hyperextending the back. The reps are 3-8. Work up to a new max set whenever possible. The 1968 Olympic weight lifting champ Waldemar Bazanowski was able to do 225 for 4 reps, so get to work.

Abs

The Side Bend
In my opinion the side bend is the most important exercise for the abs. The obliques not only work as stabilizers but are responsible for hip extension when lifting of the floor or out of the bottom of the squat. You must learn to push the abs out, expanding them against your power belt. Side bends with a dumbbell at a time; bend to the side and return to a standing position.

Standing situps with lat machine
Hold a tricep strap around the back of the neck with the two ends held against the chest while facing away from the machine. Now bend over as far as possible while pushing out the abs. Most lifters are very weak when first attempting this exercise, but be patient. The weight will go up and so will your squat and deadlift.

this has been VERY helpful for my current program

[Malley]

Thanks for the additional information, every little bit helps.
Keep this in mind everyone, the hypers are very very important to westside and are used constantly.

[Andalite]

ok im gonna add in more stuff....actually, im adding in everything i got...

[Andalite]

Originally Posted by Kethnaab on BB.com

Well, after posting the WSB Template and WS4BB, I have gotten MORE PMs, this time regarding a hybrid 5x5/WSB program. Now, usually I speak from complete experience; I’ve done variations of each the 5x5 and Westside programs before, as well as the “early version” of DC, various iterations of HIT, 8x8 training, 3-day splits, 4-day splits, 7-day splits (each bodypart got its own day), super high volume, Yates-style lower volume, Ed Coan style PL SF periodized programs, etc…when you hear me state something, I am stating MY opinion, unless I give credit to the originator. I don’t like guesswork, and I don’t talk smack about someone else’s ideas if I have not tried them out myself or had a few of my buddies, soldiers or wife try it out. Like most dudes who are the “biggest” fish in a small pond, I get asked a lot for weight training advice by my buddies and guys in the various military units to which I’ve been assigned, so I have a decent pool of results to pull from.

Again, I have done a variation of the 5x5 with great success, and have had TONS of success with my WS4BB variant, but I have NEVER combined 5x5 with Westside. I have enough personal experience with both that I feel I can toss out a pretty good idea as to how a WSB/5x5 template would work though by taking what I like from each and adjusting what I don't like. With that in mind, recognize that this is one man’s opinion, and the key to any true advanced program is going to be customization.

If you have not AT LEAST run both the intermediate 5x5 and a WSB style training program for awhile, you really will not be able to customize this properly. In order to know what the hell I’m rambling about, you will need a damn good understanding of the why’s, how’s and wherefore’s of both training methods. If you don’t understand the principles and the reasoning behind the principles of each training method, I am going to seem like a rambling fool to you. In fact, even if you DO understand both programs, I’m probably going to seem like a rambling fool. [IMG]file:///C:/DOCUME%7E1/ADMINI%7E1/LOCALS%7E1/Temp/msohtml1/01/clip_image001.gif[/IMG]

However, never let it be said that I fear looking like a fool, so here we go.

5x5 is cookie cutter. WSB is all about customization. Madcow himself said outright that the spreadsheet serves ONLY as a starting point, that the 2nd time around, you should be able to adjust for your own needs/strengths/weaknesses as far as weight selection and Wednesday exercises. This is not a beginner’s or an intermediate program. It is an ADVANCED program. It also has a lot of volume, so it is best that you do this program after a full deload (from a DF program) or after a SD (if you were running HST). If you are not in good “shape”, meaning your workload capacity/recovery is poor, then run the intermediate 5x5 for a month, starting at week 2, to get yourself into proper workload shape. Do a 1-2 week deload and then hit things up with this one.

Monday - ME upper body/press
ME press variant-------3 x 1 – 3, 1 set each @ 90% / 100% / 95% of 3, 2, or 1 RM
Squat/DL variant (a)-- 5x5 (ramped)
RE press variant (a)--- 5x5 (sets across, adjust weights down 5-10% from template)
Pendlay rows----------5x5 (ramped)

Wednesday - RE day
SQ/DL variant (b)----- 4x10
RE Press variant (b)-- 4x10
Chinups----------------- 4x10
Yates rows------------- 4x10

Friday - ME lower body
ME DL variant----------3 x 1 - 3 > @ 90% / 100% / 95% of 1, 2, or 3 RM
Squat/DL variant (a)---5x5 (sets across, adjust weights downward 5-10%)
RE press variant (a)--- -5x5 (ramped)
Pendlay rows------------5x5 (sets across)

The ever popular laterals are easily implemented for the medial delts. Sets of GHRs and/or reverse hypers and/or heel plate drags provide a way of taxing the hamstrings without overly taxing recovery. One (or two, or all 3, if you are a stud) can be added in up to twice weekly, the laterals all 3 days if you can swing it, much as direct arm work and hypers/abdominals are added in the Madcow 5x5’s. Understand that those exercises are ADJUNCTS, rather than core principles. Leave them out if you must. Don’t introduce them haphazardly.

Exercise selection. I included both Pendlay rows and Yates rows because they are the 2 most effective exercises for the entire back that I know of, and they are DRASTICALLY different in both technique and affect. The Yates rows are done on 10-rep day for a reason. This is an exercise that knuckleheads like to get stupid with and load up the weight. DON’T do that. Suck down 5% of your ego and use 5% less weight and watch your technique improve by 50% and your results improve by 100%. Leave the egos at the door, bitches. To further mitigate this problem, I have chinups as the precursor to the rows as a means of “pre-exhaustion”. So now you have a very reasonable excuse to scale back on the weight for them. Tell that little voice inside your head to STFU, you just got done chinning, you don’t NEED 3 plates on there.

- Select your exercises for the squat/DL/bench variations according to your strengths and weaknesses. If you know that “off the floor” is a weakness in the deadlift, then leave the rack pulls for someone else. If you know that your lockout is asskicking, you’re fine at the midpoint, but you suck right off the chest, then give some strong consideration to reverse wide-grip benches and overhead presses, rather than CGBP and DB presses. If you don’t give a shit how much you lift, you just want to pack on mass and strength is secondary, then select your exercises according to physique weakpoints rather than strength weakpoints.

- Unlike the basic WSB, which says “no direct squatting, deadlifting or benching”, I recommend that you use the basic squat, deadlift and bench press as much as possible in this program. No one that is reading this is an elite powerlifter, so chances are pretty good, you’ll need to keep benching, squatting and deadlifting in order to continue your progress. Additionally, unlike those advanced lifters, you can still have a tremendous amount of success incorporating the big 3 into your routine.

- ME exercises will be maintained for 2-3 weeks. Again, no world class powerlifter is going to take my advice, and the “change every week” thing primarily applies to them. On Week 1, you take your 3RM and perform a set at 90%, a set at 100%, and a set at 95% of your 3RM. All 3 sets are for 3 reps apiece. On week 2, you will do the same thing, but you will do doubles. During Week 3, you do singles and attempt to hit a PR for your 1-RM. At that point, you change ME exercises as you should hit a 1-RM for that exercise, as well as getting to your previous 5-RM on your main “supplementary” exercises (press variant “a” and squat variant “a”). Keep the supplementary exercises the same for another 3 week run and change to a new ME exercise. Do another 3-week run with the different ME exercise, as above (Triples during week 1, etc). (NOTE – If you have run WSB previously, then stick with whatever ME %age scheme you like. I like 90/100/95. If you like something different, then by all means, do whachalike. Customize!) If you choose to switch ME exercise every other week, then shoot for week 1 = 3RM, week 2 = 1RM

Weight selection. You can use Madcow’s Advanced template as a starting point for weight calculations for the 5x5 ramping and sets across, as well as weekly progression. On Monday, reduce poundage on your second press by 5-10% to account for the ME press you do first in the day. Same for Fridays and the lower body exercise. Remember, it is a TEMPLATE. You should already know whether a 6% ramp works for you or if a 9% ramp works better.
- On Wednesdays, you will do 10-rep sets of completely different exercises (lower “b”, press “b”, Yates rows). Normally, your 10-RM is ABOUT 80-85% of your 5RM for that exercise. So if you can hit 200 for a set of 5, then you should be able to hit 160-170 for a set of 10. If you cannot hit 160-170 in this case, then adjust the weights upward or downward on the 10-rep day according to your own abilities. If you can hit 175-180 for a set of 10, then you probably can go reasonably heavy on Wednesdays. Adjust according to your own abilities

- I am of the (strong) opinion that, especially for bodybuilders, a very tight “ramp” should be done for the rows, and a noticeably “looser” ramp on the presses. I like a 5-6% ramp on the rows, a 12% on the presses (more on CGBP), and a 10% on the legs. Adjust as needed. I’m not going to tell you how to suck this egg, you should have enough training experience to suck it your own way. [IMG]file:///C:/DOCUME%7E1/ADMINI%7E1/LOCALS%7E1/Temp/msohtml1/01/clip_image002.gif[/IMG]

If you have not done at least the intermediate version of 5x5, you will not know how best to individualize this for you, so you may need to adjust fire as you go along. Ramp 12% on Wednesdays, maybe even 15%. Remember, Wednesday is supposed to be something of a “break”. This may seem easy compared to a 5x5 where you still work hard on Wednesdays, but remember, Mondays and Fridays will be MUCH tougher when doing the ME work. Shorter rest periods, move between sets faster. Wednesdays is the “pump” day. [IMG]file:///C:/DOCUME%7E1/ADMINI%7E1/LOCALS%7E1/Temp/msohtml1/01/clip_image001.gif[/IMG]

For deload, set all 5x5 work on Mondays and Fridays to 3x3, replace the ME work with DE work (8x3 @ 50-60% on bench press, 10x2 @ 50-60% on box squats). Drop to 3x10 on Wednesdays for each exercise. Like 5x5, as long as you are hitting PRs on those main supplementary exercises and bar speed is good for the DE work, keep riding that overreaching/supercompensation wave. [IMG]file:///C:/DOCUME%7E1/ADMINI%7E1/LOCALS%7E1/Temp/msohtml1/01/clip_image001.gif[/IMG]I'm estimating that every other ME exercise switch will be good for a deload.

I’m working on a spreadsheet that will account for the 5-10% reduction on ME days as well as adjust for the ramping differences and the extra exercises. I may or may not bother to finish with it, as I am pretty strongly of the opinion that the key to success in this program is going to be knowledge of your own body and how you react to training variables (Such as exercise selection, weight progression, ramping, etc)

Besides, I spoon feed people more than enough. If you’re to this point now, you should be able to take my ideas, adjust as needed, and run with them.

Now then, that’s the basic program, let’s look at the pros and cons of each method and why I organized things the way I did.

5x5 “basic ideas”
1) Do 5 x 5 with the same weight on one day, ramping on another day
2) Wednesday has less total tonnage and less volume than Monday and Wednesday
3) Constantly push to increase the weights in your core lifts
4) Keep the identical lifts throughout

WSB “basic ideas”
1) Pick an exercise for bench and an exercise for squat/DL and “max out” once weekly (ME)
2) Perform a speed day for bench and squat (DE)
3) Select exercises that increase your ability to perform each of the “big 3” and perform a strength/hypertrophy routine with them for sets of 5-12 reps (RE)
4) Change the ME lifts frequently, the RE lifts not so frequently

5x5 Pros
1) Effective - Focus on squat, bench and dead guarantees increases in overall strength and mass (assuming proper diet)
2) Easily organized, easy to understand
3) Easy methodology for ramping, progression, and deloading (programming)
4) Done properly, all lifts go through the roof
5x5 Cons
1) Static program is not easily customized
2) No real way to emphasize weak points
3) Monotonous – Focus on very small # of “core” exercises may lead to boredom (we’re dealing with the Nintendo generation here, stuff has to change every hour or they will get antsy and start spastically clicking on the channel changer)

WSB Pros
1) Easily customized for individual preferences
2) Designed to perfectly emphasize weak points
3) Variety keeps things interesting and makes workouts “fun”
4) Done properly, all lifts go through the roof
WSB Cons
1) “Complex” exercises and concepts can be confusing
2) De-emphasis of the “big 3”, especially the deadlift, can result in halted gains for intermediate trainees; even advanced trainees frequently need to hit “heavy” benches, squats and deadlifts
3) More difficult to periodize for the average trainee due to frequently changing exercises
4) Absolutely REQUIRES a spot 2 days out of the week for both ME days
WSB and 5x5 are almost perfectly complementary, as far as their pros/cons. A con of 1 is a pro in the other.

The WSB template is far more complex, the 5x5 template is easy, so we’ll start with the 5x5 template (mitigating WSB Con #1). DE days have mostly strict carryover for powerlifters rather than bodybuilders, so we will drop DE work entirely (NOTE – DE work makes for a GREAT deload!) 5x5 sets across as well as ramped 5x5 and ramped 4x10 comprise the RE work. The 2 ME days are very easy to incorporate, one on Monday for upper body, one on Friday for a deadlift variation (mitigating WSB con # 2). If you want to pull heavy on Mondays and bench heavy on Fridays, be my guest. Adjust your supplementary rep scheme accordingly. Wednesday during 5x5 is typically a “lighter” day, with 4 sets instead of 5, sub-max squats, military presses instead of bench presses, and only 1 maximal set of 5 for the deadlift. This becomes an RE day where all sets are ramped, and we get to go for the pump because “it is like cumming” and even powerlifters like to cum, right?

In order to mitigate all 3 of the 5x5 cons, a group of core exercises is selected for the press, squat and deadlift. Several ME press exercises will be chosen and will be rotated every 1-3 weeks on Monday. 2 additional presses will be chosen, 1 performed Mondays and Fridays (main supplemental exercise) in typical 5x5 fashion, the other performed on Wednesday RE day (accessory exercise), with higher repetitions. The supplemental exercises do NOT change, you continue to work hard to improve them and add weight. The accessory exercises are not weight dependent and can be changed on a whim from week to week if you like.

The various primary deadlift variants will comprise the ME lower body work, mitigating WSB con # 4 since deadlifts don’ need no steenkin’ spotter. [IMG]file:///C:/DOCUME%7E1/ADMINI%7E1/LOCALS%7E1/Temp/msohtml1/01/clip_image001.gif[/IMG]If you have a spotter and you want to do ME squats, then go for it! Or if you like to base jump without a parachute, swim with sharks and run with the bulls, do ME work WITHOUT a spotter. Just make sure you list me in your will, mmmmkay?

Anyway, 2 different squat/pull variations will be chosen. As with the press variations, 1 is performed Mondays and Fridays in typical 5x5 fashion, the other performed on Wednesday RE day, with higher repetitions. In both cases, you select your supplementary press/squat/pull to suit your own weak points. Also note – your own lower back recovery abilities should play HEAVILY into your selection. You’re doing Yates rows on Wednesdays. That is a heavy-ass exercise, even at 10 reps. That might not be the day to select heavy RDLs as your “accessory” exercise. Yeah, they’re 10-rep sets, but your lower back might really limit you and jack up your Yates rows. Might recommend reverse hypers, ghetto glute-ham or front squats, to keep your lower back a bit less…”taxed”. If you really really need to hit the hammies and you cannot do the ghetto GHR or reverse hypers, you might want to switch to supported rows or cable rows of some sort rather than the Yates and do the SLDL/RDL. I’d rather see you perform cable rows properly and hit your weak points than do Yates rows (especially improperly) at the neglect of your weak points. Also note – you can select concentric-only exercises for your weak points on Wednesdays if you have a problem with DOMS on Fridays from the Wednesday workouts.

By using the large group of exercises YOU chose to best develop YOUR weak points, you can keep training more fluid while maintaining easy progression, thereby mitigating all 3 of the main 5x5 cons.

So there you have it, a “basic recipe” for success. Not a step-by-step spoonfeeding, but a sampling of ideas that you can use a starting point to construct your own workout program. If you aren’t experienced, stick to a templated workout. If you have the experience, give the 5x5/WSB hybrid a go and report back with how you adjusted it and how it worked as a result, for better or for worse.

I wonder how long it’ll take someone to ask about direct arm, calf and trap work. [IMG]file:///C:/DOCUME%7E1/ADMINI%7E1/LOCALS%7E1/Temp/msohtml1/01/clip_image003.gif[/IMG]

source: http://forum.bodybuilding.com/showthread.php?t=795466

Originally Posted by Kethnaab

depending upon how redeployment goes, and how much the wife misses me when I get back () I should have a template a la Madcow.

It is stolen directly from Madcow, but I added a bunch of functionality to it to assist with running a WSB/5x5

I'm "beta testing" it right now to make sure it isn't all fawrked up.

--------------x-------------

Sentinel

[Andalite]

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

[Andalite]

Originally written by VikingMan from BB.com

Disclaimer: I ripped most of this straight out of Joe Defranco’s Westside for Skinny ****************************s. It has some modification in it for things I like, but it’s still pretty much his! For more information and some good resources, visit his sight, at http://www.defrancostraining.com/

I'm writting this because I like to see the format for the actual workouts in a different format than Defranco writes his stuff in, it's a little confusing IMO, and because we've needed a good WS4SB writup around here for a while.

Here we go.

Monday: Upper Body Max Effort
A. Bench Press Variant 3-5RM
B. Horizontal Row 4 X 5-10
C. Supplemental press 3-4 X 6-10
D. Upper back variant 2-3 X 12-15
E. Weighted Abdominal work 3-4 X 8-15

Wednesday: Lower Body Max Effort
A. Deadlift Variant 3-5RM
B. Squat Variant 3 X 8
C. Weighted Hypers 3 X 8
D. Ghetto GHRs 2 X 8

Friday: Upper Body Repetition Effort
A. Repetition Effort Bench Variant
B. Vertical Pull Variant 4 X 8-12
C. Medial Delt or Trap Variant 3 X 10-15
D. Triceps Supplemental Variant 3-4 X 5-10
E. Curl Variant 3 X 8-10
F. Abdominal circuit training

Monday: Lower Body Max Effort
A. Squat Variant 3-5RM
B. Pull Variant 3 X 8
C. Weighted Hypers 3 X 8
D. Ghetto GHRs 2 X 8

Lift Variations

Bench Press Variants: Thick or regular bar bench press, Floor press, Rack lockout, Board press, Incline bench press, Close grip bench press, Decline bench press

Supplemental Press Variants: Flat, Incline, or Decline Dumbbell or barbell bench press

Row Variants: Chest supported rows (like a T-Bar row), Pendlay Rows, Yates Rows, Seated cable row

Upper Back Variants: Seated rear delt machine,Seated dumbbell “power cleans”, Bent-over cable flyes (single arm), Standing face pulls, Rope pulls to throat, Bent-over dumbbell rear delt flyes, Cable “scarecrows”

Abdominal Variant: Barbell Russian twists, Low-cable pull-ins, Hanging leg raises, Barbell or dumbbell side bends, Weighted Swiss ball crunches, Low pulley Swiss ball crunches (shown below)

Repetition Effort Bench Variant: Flat barbell bench press max reps (w/ 95, 135, 185, or 225LBS); Max reps with a regular pushup, chain suspended pushup, or bar pushup; Bodyweight dips; DB Bench for higher reps

Triceps Supplemental Variant: Dumbbell triceps extension, Dumbbell floor presses, Rope pressdowns, Skull crushers

Vertical Pull Variant: Chin ups, pull ups, add weight to keep rep range, or use pulldown if you can’t get rep range with body weight

Medial Delt or Trap Variant: Dumbbell side press (single arm), Dumbbell shoulder press (seated or standing), Lateral raises (dumbbell or cable), Barbell or dumbbell shrugs, Bradford presses

Curl Variant: Thick bar curls, Preacher curls (EZ bar or straight bar), Regular barbell curls, Hammer curls, Alternate dumbbell curls (standing or seated incline)

Abdominal circuit training: Pick a bunch of different ab exercises

Deadlift Variant: Conventional deadlift, Platform Deadlift, Rack pull, Sumo deadlift

Squat Variant: Wide stance squats, Medium stance squats, Heels together squats, Front squats

Pull Variant: Good Mornings (of any variety), Stiff leg deadlifts, Romanian deadlifts

continued....

[Andalite]

Notes & Comments

Conjugate Periodization: At its core, the above is based on Conjugate Periodization. CP is based on a couple primary ideas. Doing max effort work and rotating lifts that have a specific impact on the lift being trained(there are more, but not really applicable to my primary audience). We’ll use Max Effort Upper Body day as an example. The lift being trained, even if you didn’t do it on any particular day, is the bench press. CP assumes you will use a movement to help improve your bench press for 1-3 weeks, then SWITCH LIFTS!!! If you are really weak though, stick to the lift until you fail. When you fail, switch the lift. So I’ll give some examples. Let’s say you start out with the flat bench press. You’d go for your 5RM. Next week, do it again setting another PR. Week after that, you fail. The following week, you WOULD NOT USE flat barbell bench. You would choose another lift from the Bench Press Variants group, and work up to a 5RM in that lift. Repeating the process ad nauseam. You don’t have to use all the lifts, but it’s probably best to use at least 3.

Exercise Selection & Duration
Max Effort movements are going to rotate fairly often, unless you're still getting progress out of the movement, in which case, don't fix it if it aint broke. So they will likley rotate once every few weeks. For the rest of the movements, error on the side of keeping a movement for a while, maybe 6 weeks, before thinking about changing them out. And if it's working really well, and you're still setting PRs on it, then don't switch lifts.

PRs: The priority, for all movements, at all times, is to set a PR as often as possible. This necessitates keeping track of your best lifts. If you set a bench press PR of 200 X 3, then rotate away from the bench press for a month or two, when you come back, you’ll want to blow 200 X 3 out of the water, or you will have made ZERO progress. So keep a spreadsheet of your best lifts for reference. You don’t have to PR each movement in every workout, but each workout should have 1-2 PRs at least, somewhere.

Form: This program is suitable for beginners. Though it’s worth noting, that if you ARE a beginner, STAY AWAY FROM 3RMes!!!! Use a 5, and maybe even a 6RM! The lower you go in reps, the higher the weight. The higher the weight, the more quickly form problems will get you hurt. If you haven’t done so already, buy the book Starting Strength to learn how to perform the key lifts properly!!!!! This can’t be emphasized enough. Bad form will get you hurt. Being hurt means you’re making zero progress. That said, bring it when you run this program. Set some PRs!

Team: This program is best done with a partner, as max effort work is involved. When dealing with max poundages, you’ll be near failure. Though you should not be working intentionally to failure on this program. So in that kind of environment, you will need a spotter for the benching and the squatting.

Lower Body Days: Westside for Skinny ****************************s is intended for athletes. As such, it only incorporates 1 lower body day a week, as the athlete in question will need extra lower body recovery for his/her sport specific practice on the field or court. If you are not an athlete, then you’ll need more lower body work. Thus my alteration of the WS4SB template with the inclusion of TWO lower body days. The addition of the second lower body day makes this a 4 day program, and for most guys, I like running this over 9 days, instead of 7. So the 4th workout gets floated into the second week, and the cycle repeated. If you are an athlete, simply treat the second lower body day as lower body day B (in an A B setup), and alternate weekly which one you do.

For the weeks where lower body workouts occur twice in 5 days (I.e. Deads on Monday, Upper on Wednesday, and Squats on Friday), you’d have the option of taking it easy on the Friday workout. I like to push it anyway, but you might find that a bit much.

Set Rep Scheme: The set/rep schemes are not set in stone. If you find yourself pretty run down running this program, reduce some volume. If you think it’s not enough, add some volume. The key determining factor is, are you progressing on the Max Effort movements?

One thing I will do from time to time is I'll alter the template from straight sets, or sets across, to pryamid sets. So, where the template has you doing 4 X 10 for a rowing movement, the typical way to do that is to do 4 X 10 X the same weight for each set. Sometimes, I'll ramp those, peaking at a new PRs set.

Rest & RecoveryThis program will push you to your limits. As such, any flaws in your diet or sleep habits and patterns will become a glaring flaw. If I’m not eating enough protein for muscle gains, and enough carbs and fats for energy, my performance on something like this goes through the floor. Also, if I’m getting less than 6 hours a night (preferably 7-8), my performance also goes through the floor.

Food: As with any program, food is the key to muscular gains. You will gain ZERO muscle, and little strength if you aren't feeding your body to grow. Depending on your body type, carbs will be the big variable. You'll need at least 1.5G of protein. For carbs, if you are predisposed to putting off fat, then controlling carb intake while maximizing EFA intake will be the key to limiting fat gains. If you're a skinny teenager, then just eat everything in sight.

How do I work up to a 3-5RM?
We’ll use the bench press as an example, but the numbers would work for any lift. You start with warm-ups then progress to the work set.

We’ll assume a guy with @ 300LB bench press. He’d do something like the following working up to a 3RM.

Warmups
10 X Bar
8 X 135
5 X 185
3 X 225
1 X 255

Max Effort Attempt
3 X 280 (if this was easy, attempt the next line)
3 X 290

Links

To run a Westside program effectively, it helps to have a good understanding of the underlying concepts. So the following links should provide some additional background and context that will make this whole thing make more sense.

Periodization Bible (Old Testament)

Periodization Bible (New Testament)

The Eight Keys PI

The Eight Keys PII

The Eight Keys PIII

The Eight Keys PIV

Kethnaab's Westside primer/FAQ

Kethnaab's Westside for BodyBuilders

Elite Fitness WSB Articles

Also, check out Iron Addicts site, he's got LOTS more Westside info, as well as some additional actual programs.

Iron Addicts

continued....

[Andalite]

THESE ARE NOT ACTUAL WORKOUTS, JUST EXAMPLES OF THIS TEMPLATE IN ACTION!!!!

Monday, Max Effort Upper Body

A. Decline Bench Press
10 X Bar
8 X 135
5 X 185
3 X 225
3 X 255
3 X 295
3 X 325

B. Pendlay Rows
10 X 135
10 X 185
10 X 185
10 X 185
10 X 185

C. Incline Dumbbell Bench Press
7 X 55LB DBs
7 X 75LB DBs
7 X 95LB DBs
7 X 95LB DBs
7 X 95LB DBs

D. Face Pulls
12 X 70LBS
12 X 70LBS
12 X 70LBS (pulled from air, I've never acutally done face pulls)

E. Weight Decline Situps
8 X BW + 25LBS
8 X BW + 25LBS
8 X BW + 25LBS

As an example of different ways to do this, I might also do the following on Pendlay Rows (or any non-issolation movement) instead of sets across.

B. Pendlay Rows
5 X 135
5 X 185
5 X 225
5 X 255


Wednesday, Max Effort Lower Body

A. Conventional Deadlift
8 X 135
5 X 225
3 X 315
1 X 365
1 X 425
3 X 475

B. Medium Stance Squats
8 X 135
3 X 225
8 X 275
8 X 275
8 X 275

C. Weighted Hypers
8 X BW + 50LBS
8 X BW + 50LBS
8 X BW + 50LBS

D. Ghetto GHRs
8 X BW - Assistance
8 X BW - Assistance


Friday, Repetition Effort Upper Body

A. 225 Bench Press Test
10 X Bar
5 X 135
5 X 185
16 X 225 ---> Just guessing, I haven't done a 225 test before

B. Pulldowns (Chin Grip)
8 X 230
8 X 230
8 X 230
8 X 230

C. Skull Crushers
8 X 100
8 X 100
8 X 100

D. Seated Dumbbell Military Press
10 X 65LB DBs
10 X 65LB DBs
10 X 65LB DBs

E. Barbell Curls
8 X 110
8 X 110
8 X 110

E. Abdominal circuit work

Monday, Max Effort Lower Body (squats)

A. Medium Stance Squats
8 X 135
5 X 225
3 X 275
1 X 315
1 X 355
3 X 395

B. SLDLs
8 X 135
8 X 245
8 X 245
8 X 245

C. Weighted Hypers
8 X BW + 50LBS
8 X BW + 50LBS
8 X BW + 50LBS

D. Ghetto GHRs
8 X BW - Assistance
8 X BW - Assistance

------------------x-------------------

[Andalite]

Originally written by Kethnaab on BB.com

this is an article written by Kethnaab... Kethnaab is from bb.com and i think these two artciles of his will be very helpful... and they'll add to our resources

Westside primer/FAQ
Well, the Westside for Bodybuilders (WS4BB) that I wrote up has, judging
by my "inbox", brought about the need for a basic Westside primer, so I can stop answering so many questions via PM.

So here's the FAQ, it is meant to be a basic "starting point" for bodybuilders to understand what is going on when someone starts discussing "Westside". It is not all-encompassing, it is basic. I try to use terms that a newb/intermediate bodybuilder might understand, but this is, in NO WAY,
SHAPE OR FORM, a newb/intermediate training program. Unless you have a very experienced strength coach who understands Westside, or unless
you have been lifting weights for a LOOOOOOONG time, you would do best to steer clear of this due to the volume of near-limit training it involves.

Why discuss a powerlifting program on a bodybuilder website? Because this is a program that can help you get strong, and any non-chemically
assisted trainee who thinks he can get big without getting strong is smoking crack. You can't do it. Guys on steroids don't NEED to be strong to be
big. Guys not on steroids MUST get strong in order to get big. Please do not debate this issue with me here. Debate it (and lose) elsewhere.

Note - Westside does not have a "separate" workout for deadlifting or squatting, but rather, they consider training one to be training both. Once you get the technique of both exercises down, training the muscles involved in one means you are training the muscles involved in both. So if I say "you
train the squat", I am also saying intrinsically that "you train the deadlift" as well.

So here it is. "Just the basics, ma'am." This should tide you over until IA posts his "bigger 'n' better" version. These are the questions I've had most asked of me.

What is Westside training?
"Westside training" is, in its basic format, a powerlifting program "designed" by Louie Simmons and evolved by Louie, Dave Tate, Jim Wendler and a
bunch of the fellows at Westside Barbell in Ohio. It is designed around the Conjugate method and has proven itself to be incredibly effective for the
advanced trainee.

What is the Conjugate method?
The Conjugate method is not actually a single method of training, but rather, the integration of 3 methods. It is based on the Russian Conjugate Sequence System, and the "Westside guys" admit readily to how heavily influenced (i.e. #BURP##BURP##BURP##BURP##BURP##BURP##BURP#ized) the program is from the former Eastern bloc training methods. The Conjugate method employs 3 "styles" of training in a 1-"week" period:

The Max Effort method (heretofore referred to as "ME")
The Dynamic Effort method (heretofore referred to as "DE")
The Repetition (or Repeated) Effort method (heretofore referred to as "RE")

What is ME training?
ME training is "Max Effort" training and is truly the core of the Westside program. As the name implies, you will perform a maximum effort for an exercise that has a direct influence on your squatting, benching and deadlifting ability. Notice the term DIRECT. This means that you can be
100% certain that, if your <exercise> lift goes up, your bench or your squat/deadlift will go up. Triceps kickbacks, DB flyes or leg extensions would
poor choices. Rack pulls, box squats, and close grip barbell presses would be better choices.

Why do ME training? How can it help a bodybuilder or powerlifter?
The purpose of ME training is to increase intermuscular (i.e. the quads work together with the glutes working together with the hammies) and intramuscular (i.e. more motor units firing within each involved muscle). The obvious benefits of ME work is not just that it makes you "stronger", but
WHY it makes you stronger. It makes you a more efficient lifter in that you are able to "focus" on the exercise and perform it correctly. I'm sure we all can agree that a properly performed squat will do the body good, and an improperly performed squat will most certainly NOT do the body much good at all.

It also allows you to recruit more of the possible muscle fibers. We all know about the "Weider Mind-Muscle principle". Well, max effort training is the BEST way to improve this for a late intermediate/advanced trainee.
You cannot hide weaknesses in ME training, they will jump out at you. Are you a bit asymmetrical, strengthwise, i.e. left a bit stronger than right, or
vice-versa? This will become glaringly obvious. Do your triceps need some work? This will become glaringly obvious. Is your core musculature "pretty", but weak (i.e. do you have a 6-pack that is somewhat flimsy)? You'll learn this immediately during ME training. This is why you need an experienced eye. Westside is far better done with an experienced partner. Even the most experienced lifter can't watch himself train.

How do I employ ME training in Westside?
You will perform ME training on 2 separate days per "week" in the Westside program. 1 ME training day will be dedicated to the bench press, 1 to the
squat/deadlift. These are to be done on separate days (this is an absolute within the WSB system) and you should maximize the amount of rest
you get after a ME day.

You will develop a "pool" of several exercises that have a direct bearing on your bench press and squat. You will select 1 exercise from each of
those and perform approximately 3 sets of 1-3 repetitions as the first exercise for your workout. This work must be HEAVY, i.e. >90% 1RM. So if
you are doing the close grip bench press (CGBP) as your ME exercise this week for the bench, and you can CGBP 300 lbs, then your ME work would
be sets with 270 or more pounds. You can warmup to prepare for this work, but ensure you don't begin your ME work in a "fatigued" state. i.e. don't
do a bunch of sets and reps prior to your ME work. Do the least amount of warming up necessary to ensure your joints and muscles are prepared to
lift heavy.

As a "newb" to the Westside system, you will probably find that you can use the same ME exercise for consecutive weeks. However, this exercise
should (and will) be rotated at least every 3rd week. Experts with the Westside system (who probably would not be reading this unless they are
making sure I didn't muck it up! ) will generally rotate ME work each week. This week might be floor presses, next week CGBP, the week after 2-board presses, etc.

Why do you "max out" every week? Isn't that dangerous? Why rotate exercises so often?
Research suggests that if you don't train heavy, you lose the ability to train heavy. i.e. you get "worse" at it if you don't do it frequently. As such, ME
work is