Thread: Westside for skinny bastards

Personally if I am going to do westside I dont want to work to a 5rm, but rather no more than a 3rm. I have did westside for bodybuilders and plain old westside, and each are very similiar and damn near the same.

I see that they want you to do full squats, in my opinion this isnt westside at all, but just something that is pulled from westside and is put together differently. On westside they dont do full squats, but rather things like; good mornings, deadlift variants, and different squat variants. But they dont do full squats for a max lift.

Also you said they replace dynamic day with rep day. I like this idea. I feel like I get much more out of reps rather than speed work.

Give the program a go, no one can really tell you what works and what dont, just try it yourself.

Originally Posted by Double D

Personally if I am going to do westside I dont want to work to a 5rm, but rather no more than a 3rm.

The program is aimed towards highschool athletes, it explains in this quote

"Your first exercise on this day will be your max-effort exercise. Traditionally, most advanced lifters will work up to a one-rep max on this exercise. This is very neurologically demanding on your system and it takes great coordination. Because most beginner and intermediate lifters are less neurologically efficient, we'll shoot for a 3-5 rep max on our max-effort lift in this modified program."

and

"Now, before all of the hardcore Westside "disciples" start grumbling, remember that this program is not intended for advanced powerlifters. It's intended for athletes and regular people looking to pack on some muscle mass without being "all-show, no-go." "


Also, the full squat was just my modification. The list of exercises they give for lower body max effort are:

*
Trap bar deadlift
*
Box squats
*
Rack pulls (partial deadlift)
*
Front squats
*
High bar Olympic squats
*
Straight bar deadlifts (various grips)



Maybe I should stick to the guidelines outlined on the website and just add an extra day running stairs or something.