Official westside thread.

[Double D]

Well hell guys I got one of these on most of the other sites I am on and I seem to be the most knowledgable person on there about this (and I know this is probably not the case here), so I wanted to get some point of views and things from you guys. Figured so many guys on here use it would be nice to get some other ideas from people.

1. Opinions on westside.
2. Postives and negatives.
3. Different routines of a westside variant.
4. What you guys have gained on westside.
5. Just anything about westside period, questions, comments, just anything.

Offical site:
http://www.westside-barbell.com/

Just a basic template I found off of bodybuilding.com:
http://www.bodybuilding.com/fun/wotw9.htm

Hope you guys enjoy this. This has done wonders for my strength gains and I hope it does the same for you.

[Double D]

Well some of my marks have went up in the past 3+ months with working with westside, or westside oriented.

My bench went from 275-330 (current mark)
Deadlift went from 410-430 (around about)
Squat went from 375-around 410

Incrediable gains. If someone would tell me I wouldve gained as much as 50 pounds on my bench in 3 months I wouldve told them they are full of shit. But all of this is documented in my journal.

I must say though that muscle has memory and my old bench PR is 365, about 3 years ago. But this doesnt touch my old squat of around 375. I crushed that. Deads are around my old PR however.

[Double D]

My current routine looks like this:

Day 1 - ME Day - upper
ME press variant - 1 x 3 100% ME, 2 x 3 >90% 3RM
rotate every 3 weeks: bench press, floor press, suspended bench
press
weighted chinup 4 x 5-6
flat db press - 3 x 5-6
chest supported rows(i like using rows that save my lower back) - 4 x 5-6
incline bench press 2 x 10
laterals - 2 x 10-15

Day 3 - ME Day - lower
ME GM/pull- 1 x 3 100% ME, 2 x 3 >90% 3RM
rotate every 3 weeks: deadlift, good mornings, rack pulls
Squats - 4 x 5
hypers - 3 x 8-12
laterals - 2 x 10-15

Day 5 - RE Day - upper
close grip bench press - 3 x 8
pullups - 4 x 8-12 (no extra weight...add "pause" at top to keep rep range)
dips - 3 x 8
supported rows(once again to protect the back) - 4 x 12
Seated overhead presses 2 x 10
laterals - 2 x 10-15

Day 7 - RE Day - lower
RE squats - 5 x 8
SLDL - 3 x 10
Lunges-3x10
hypers - 3 x 8-12
laterals - 2 x 10-15

remember not to take the assistance exercises to failure very often! Only the ME lifts

This is cut and paste from my journal.

[PWGriffin]

check my journal to see my program..it's my weird version of westside. I like it alot, but haven't been doing it long enough to set any PR's

[Spud]

I've been doing westside now for 4 weeks. I haven't made any attempts to set a PR on anything yet, but I definitely feel stronger! Its very difficult I find, to keep the rest intervals long enough to exert maximal effort each and every time.

[CowPimp]

I've never failed to realize strength gains when doing Westside, particularly concerning my squat and deadlift. I think after this current program I'm doing I will go back to some conjugate periodization a little bit. Also, I found the program to be great for gaining mass if you do eat enough in conjunction.

[Yanick]

its a good program but i am too pigheaded and wind up hurting myself eventually. i have gotten a lot stronger on, can't remember specific numbers, but after a while of pushing myself to the max 2x/week i wind hurting myself in one way or another.

[P-funk]

There are some things I don't like about it....

I think the changing the max effort exercise weekly is to quick..I like a 2-3 week switch.

I don't like going for a new max every week on the max effort exercise.....I think that trying to hitt 1RMs like that is a bit much week in and week out. Working with just below max weight (or circamaximal) seems to work best for me. Also, unless you are a powerlifter, or specifically trying to gain 1 rep max strength, then doing higher reps (3-5) would be better IMO.

I think the volume is high....but, you can work up to it.


A note for the people that say they are doing their version of westside....If you are doing your version....then it isn't the westside template. It is just "your training program". Just because you train power and strength (and repetitive effort) in the same week doesn't mean that it is "west side training"....people have been training that way for years and years. The west side template is the westside template.....you either follow it and do the program or you don't and you do your own program. Also, aside from just following the template, you should read Louie's articles on organizatin of training, the circamaximal phase, ways of making increases, prilipen's table etc....there is more to it than just a template with sets and reps.

[CowPimp]

Originally Posted by P-funk

There are some things I don't like about it....

I think the changing the max effort exercise weekly is to quick..I like a 2-3 week switch.

Most purporters of the program recommend 2-3 weeks at a time for everyone except the most advanced of lifters. Only really elite lifters need to be switching every week. I found that 2-3 weeks was good as well.

I don't like going for a new max every week on the max effort exercise.....I think that trying to hitt 1RMs like that is a bit much week in and week out. Working with just below max weight (or circamaximal) seems to work best for me. Also, unless you are a powerlifter, or specifically trying to gain 1 rep max strength, then doing higher reps (3-5) would be better IMO.

I think the volume is high....but, you can work up to it.

3RMs are also acceptable. Unloads are suggested too. Every several weeks you are supposed to replace the ME lift with something lighter and higher reps, or skip it completely. For example, I've seen 20 rep DB bench pressing offered up as a solution, which I believe came from a Dave Tate article.

I remember Jim Wendler wrote an article on EliteFTS suggesting that the focus should really be on getting 3 repetitions over 90%, even if that means 3 singles @ 90% with some rest in between.

Training 3 days a week is another acceptable method of performing Westside, which would reduce the frequency at which you perform the maximal effort lifts.

[PWGriffin]

ok, so technically, I'm not doing westside. I really like what I'm doing though. I ramp up in intensity and don't go balls out on the accessory work. So far I already feel stronger and I think in 2 weeks when I go for new PR's I will blow them out of the water. (I haven't put more than 225 on the bar for working sets in a very long time.)

[Double D]

Even westside will admit there are different variants to westside. They give you different options in what to do. Yes there is one set program that westside does, but there are also different options they give you. Now if someone simply puts together a program that has a DE day and a ME day and they call it westside, then ok I will say its not westside. But for the most part westside has to do with a ME day and a DE day along with your acc. lifts. They are normally in the range of 3-4 sets of 8-12 reps. And these are to never go to failure. I think most people will tell you they do westside or a variant of it. Now lets not split hairs here, if its close enough to westside go ahead and post it. Let others critique it.

[Sexybeast777]

I think Westside is great, I also believe that adjusting the style to your personal needs is good, I also feel that box squats, even though it's a great exercise, I feel is a bit overrated, I'm kinda developing my own powerlifting way of training, yes, it is based on the westside style

[Double D]

Post it up, thats what this link is for. As long as it revolves around westside. It doesnt have to be word for word westside.

[Raz]

Good Stuff! I've been re-searching 'Westside' training for awhile now, and I've got alot of info. P-Funk you was wrong on alot of points, CP is right...that is exactly what I've read and absorbed so far. Even though I've read tonnes of info on the net, there is a hell of alot out there and it can get confusing! So, care to post a good article by Louie that you rate?

I completely dis-agree with your last point P. The great thing I've noticed about 'Westside' is there is mass amounts of variations and different templates to follow!

I found that I can't resistance exercise, more than 3 time's a week! So the overall points about how I am going to follow my (tweaked) 'Westside Programme' are as follows:

Mon: DE Upper
Wed: ME Lower
Fri: RE Upper (swop this to ME after 4weeks)

I will take all my lifts through the full range of motion and keep my ME lifts to 3-5RM 90% (unless maxing out probs after 6-8weeks.)

Keep posting Westsider's!!!

[Sexybeast777]

Originally Posted by Double D

Post it up, thats what this link is for. As long as it revolves around westside. It doesnt have to be word for word westside.

Is that for me? If so, I have changed the way I was training since I don't have a training partner or couch anymore, therefore, I don't have anyone to spot me, I'm still doing speed benches, I feel I don't need a spotter for that. I'm changing exercises every week for maximum effort, I did half squats last week, from pin 10 on the rack squat, I did 585 for 1 rep, I wanted to do more, but it's difficult since I don't have a spotter to watch me, I have done 675 for 1 rep with my ex-couch in the past. But, I must add, my feet stance was closer this time, about little less than 2 feet apart, I feel I can do a lot more with a wider stance, but I wanted to feel in control of the weight so I used a narrower stance. I'm still developing my training style, but it's definely highly influenced by the westside barbell style, since that's how my coach was training me. I fired my coach because he was costing me too much money, he was being a pain in the ass, and he got me a lot stronger with my legs (deadlift, squat) but he didn't get my bench any stronger, if anything, he got me weaker! So I fired his ass. I wish I could find a work out partner now, but I believe you can make gains even if you train by yourself, you don't need a spotter for deadlifting, for example...
Benches, I'm not going that heavy, and I'm also using a lot of hammer strength machines. I feel like I have no choice. The cool thing about weightlifting is, whatever strength you may lose, you can always get it back, so I'm not afraid.

[Double D]

Originally Posted by Raz

I completely dis-agree with your last point P. The great thing I've noticed about 'Westside' is there is mass amounts of variations and different templates to follow!

!!!

Ya but for the most part P is right. There really is only one westside training template. But everyone has their variations. Hell everyone has to switch things up to best suit them. Even if it isnt strictly westside, maybe just westsideish.

[Double D]

Originally Posted by Sexybeast777

Is that for me? If so, I have changed the way I was training since I don't have a training partner or couch anymore, therefore, I don't have anyone to spot me, I'm still doing speed benches, I feel I don't need a spotter for that. I'm changing exercises every week for maximum effort, I did half squats last week, from pin 10 on the rack squat, I did 585 for 1 rep, I wanted to do more, but it's difficult since I don't have a spotter to watch me, I have done 675 for 1 rep with my ex-couch in the past. But, I must add, my feet stance was closer this time, about little less than 2 feet apart, I feel I can do a lot more with a wider stance, but I wanted to feel in control of the weight so I used a narrower stance. I'm still developing my training style, but it's definely highly influenced by the westside barbell style, since that's how my coach was training me. I fired my coach because he was costing me too much money, he was being a pain in the ass, and he got me a lot stronger with my legs (deadlift, squat) but he didn't get my bench any stronger, if anything, he got me weaker! So I fired his ass. I wish I could find a work out partner now, but I believe you can make gains even if you train by yourself, you don't need a spotter for deadlifting, for example...
Benches, I'm not going that heavy, and I'm also using a lot of hammer strength machines. I feel like I have no choice. The cool thing about weightlifting is, whatever strength you may lose, you can always get it back, so I'm not afraid.

Its ok go ahead and post what you did prior to this.

[CowPimp]

Originally Posted by Raz

Good Stuff! I've been re-searching 'Westside' training for awhile now, and I've got alot of info. P-Funk you was wrong on alot of points, CP is right...that is exactly what I've read and absorbed so far. Even though I've read tonnes of info on the net, there is a hell of alot out there and it can get confusing! So, care to post a good article by Louie that you rate?

I completely dis-agree with your last point P. The great thing I've noticed about 'Westside' is there is mass amounts of variations and different templates to follow!

I found that I can't resistance exercise, more than 3 time's a week! So the overall points about how I am going to follow my (tweaked) 'Westside Programme' are as follows:

Mon: DE Upper
Wed: ME Lower
Fri: RE Upper (swop this to ME after 4weeks)

I will take all my lifts through the full range of motion and keep my ME lifts to 3-5RM 90% (unless maxing out probs after 6-8weeks.)

Keep posting Westsider's!!!

Another way to do it, which I found approved by Dave Tate in one if his articles was to just train 3 days a week and finish where you left off the previous week. So...

ME Bench, ME Dead/Squat, DE Bench one week
Next week would be DB Dead/Squat, ME Bench, ME Dead/Squat
Etc...

[Raz]

Originally Posted by CowPimp

Another way to do it, which I found approved by Dave Tate in one if his articles was to just train 3 days a week and finish where you left off the previous week. So...

ME Bench, ME Dead/Squat, DE Bench one week
Next week would be DB Dead/Squat, ME Bench, ME Dead/Squat
Etc...

Yes, similar to what I'm thinking of doing. You just need to see what you respond to and tweat it, to your own individual needs. Just stick to a basic yet effective template and remember to put up good number's, that's what it's all about!

[Sexybeast777]

The system consisted on one maximum effort day and one speed day, speed day was lighter weight, about 45% of max, and it was always the same, The coach knew how to do it, then maximum effort day would be something different every week, maxing out everytime. Westside delivers good result
we used chains and boards. We didn't use bands, I wish we did, but my ex-coach didn't like them, he said they can throw you out of your groove...I say whatever...in 6 months I gained 50lbs of strenth to my deadlift...

[fufu]

I'm thinking seriously about using westside, but there seem to be so many variations and things. Ahrg.

[Double D]

Basically pick which one works for you. In a few minutes I will post something to help ya out.

[fufu]

Originally Posted by Double D

Basically pick which one works for you. In a few minutes I will post something to help ya out.

alright thanks!

[Double D]

A westside template is very simple it kind of goes like follows:

It is a 4 day a week program, but can be 3 if you like.

Day 1-Max effort bench (Upper)
Day 2-Dynamic effort Squat (lower*
Day 3-Off
Day 4-Dynamic effort bench (Upper)
Day 5-Max Effort Squat (Lower)
Days 6 and 7 are off.

Day 1
Pick one of the bench variants: Board press, Floor press, Incline close grip press, flat close grip press, barbell bench, towel bench, rack press, etc.
from there go with a ramping up type of process: Example: 135x10, 185x5, 225x3, 250x3, 275x1, 300x1, 325x1, until you hit your 1rm
Assistance lifts: back work-5 sets of 10 reps, tri work-5 sets of 10 reps, either shoulder or incline press-3x10, and bent over or regular laterals-3x10. Now alot of these are different for different people, but this is a simple way to look at it.

Dynamic day for squats (Day 2)
Speed Squats (Box squats)-8x3 (only 30 seconds or less rest in between sets), use 50-60% of your 1rm here.
Assistance lifts:
SLDL or Romian deadlift-3-5x10
Lunges-3x10
Hypers-3-5x10-15
Glute Ham raises-3x10-12
Weighted ab work

Day 4 Dynamic effort Bench
Same here as dynamic effort squat: 50-60% of 1 rm at 8 sets of 2-3 reps. With the same RI as DS day.
Assistance lifts:
Back work-5 sets
tri work-4-5 sets
Shoulder work-3-4 sets
I like to throw some bicep work in here, but it is optional
Some type of lateral

Day 5 Max effort squat
The idea here is to use anything except for squat on these. Examples are; any deadlift, any type of good morning, front squats, etc.
Your assistance lifts are pretty much the same as the other lower day except if you did Deads here as a max lift then dont do them in sets later. Instead do some good mornings for reps or vice versa.

Now this isnt a set in stone westside, but I am at home and it would take forever for me to find a set in stone westside template.

Hope it helps Fu.

[fufu]

Originally Posted by Double D

A westside template is very simple it kind of goes like follows:

It is a 4 day a week program, but can be 3 if you like.

Day 1-Max effort bench (Upper)
Day 2-Dynamic effort Squat (lower*
Day 3-Off
Day 4-Dynamic effort bench (Upper)
Day 5-Max Effort Squat (Lower)
Days 6 and 7 are off.

Day 1
Pick one of the bench variants: Board press, Floor press, Incline close grip press, flat close grip press, barbell bench, towel bench, rack press, etc.
from there go with a ramping up type of process: Example: 135x10, 185x5, 225x3, 250x3, 275x1, 300x1, 325x1, until you hit your 1rm
Assistance lifts: back work-5 sets of 10 reps, tri work-5 sets of 10 reps, either shoulder or incline press-3x10, and bent over or regular laterals-3x10. Now alot of these are different for different people, but this is a simple way to look at it.

Dynamic day for squats (Day 2)
Speed Squats (Box squats)-8x3 (only 30 seconds or less rest in between sets), use 50-60% of your 1rm here.
Assistance lifts:
SLDL or Romian deadlift-3-5x10
Lunges-3x10
Hypers-3-5x10-15
Glute Ham raises-3x10-12
Weighted ab work

Day 4 Dynamic effort Bench
Same here as dynamic effort squat: 50-60% of 1 rm at 8 sets of 2-3 reps. With the same RI as DS day.
Assistance lifts:
Back work-5 sets
tri work-4-5 sets
Shoulder work-3-4 sets
I like to throw some bicep work in here, but it is optional
Some type of lateral

Day 5 Max effort squat
The idea here is to use anything except for squat on these. Examples are; any deadlift, any type of good morning, front squats, etc.
Your assistance lifts are pretty much the same as the other lower day except if you did Deads here as a max lift then dont do them in sets later. Instead do some good mornings for reps or vice versa.

Now this isnt a set in stone westside, but I am at home and it would take forever for me to find a set in stone westside template.

Hope it helps Fu.

Ok that is exactly what I needed. It definitely helps. Now I can apply all those articles I read.

[Double D]

No problem, hey also Stewart is great with westside as well.

[fufu]

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

[bigss75]

I love wsbb, I got really great gains from it over the summer, however its extremely taxing and I would agree the three day split would probably be better. I posted my pseudo westside rountine, Ill see if I can find it

[bigss75]

Monday: Dynamic effort bench

Speed Bench
45-60% of 1RM x 3 x 12 sets
Behind the Neck Jerk
4 sets of 5
Lat Pull down
4 sets of 5
Skullcrushers
4 sets of 5
Light Ab exercise


Tuesday: Max effort Squat
Hack Squats/ SLDL/Squat
Perform triples until you feel your form will break down then singles until cant complete another rep with great form.
Barbell Row
4 sets of 10
Leg Curl
4 sets of 10
Backhyper or reversehyper
4 sets of 10
Heavy ab work

Thursday Wednesday: Max effort bench
Bench/Close Grip/ Incline Triples until loss of form then singles until failure.
Lat Pulldown
4 sets of 10
Tri Pulldowns
4 sets of 10
Rear Delt super set with Lat Raises
4 sets of 8
Light ab exercise



Friday Dynamic effort box squat:
Box squats
50-60% of 1rm x 2 x 10
45 sec TBS
Deadlifts
4 sets of 5
Leg Curls
4 sets of 5
Backhyper or reversehyper
4 sets of 10
Heavy ab work


****I also threw in some bicep work where I felt fit(Im a bber at heart)****

[Double D]

^^ This is ok, but in order to get some serious gains from your bench press, you have to row. Pulldowns are fine, but rows are where its at. I have stated this many times on here, for a big bench you must learn to row.

And yes Fufu, it is 2 on 1 off 2 on 2 off. Or like what was said before it could be 3 days a week.