Westside Routine

[primus_122]

Im thinking about doing westside but I need to make a routine, ive read westsides website and elite lifts and read the journals on here but i still need help with exercises that only involve freewieights...dumbbells and barbells thanks

 

[Squaggleboggin]

http://ironmagazineforums.com/showthread.php?t=46521

My post gives my workout, and it uses strictly freeweights. I'm not sure if you're interested, but you're welcome to go ahead and use any parts of it you'd like.

 

[primus_122]

looks pretty good, whats spider curls?

 

[Squaggleboggin]

All right, you know the pad thing (don't know the word for it) that you use for preacher curls? You use that, but you face the other way on it. Your arms hang down from that (all the way so they're perpendicular to the floor) and you curl the weight up (I like to go all the way and touch my neck). I really like this exercise because it totally concentrates on the biceps and it's basically impossible to cheat.

 

[primus_122]

I understand

 

[KPorter]

i think i'm going to start a WSB routine next week.
what specific questions do you have? i did a WSB routine in the past and i'm pretty familiar with it (i think haha), i might be able to help you out.

 

[KPorter]

no offence squaggleboggin, but your routine in that link is definatly not westside barbell.

 

[Squaggleboggin]

Yeah, I know it's not westside, it's just a little something I put together, but I guess I should've said that it wasn't to begin with. Sorry about that. I don't have any experience with westside actually, but I was just telling him that if he would like, he could use any part of my routine he wanted to. Sorry for the confusion.

 

[primus_122]

lets start with the basic out line of how many days per week and when to do Maximum effort and dynamic and for what compound exercise

 

[Yanick]

its a pretty simple routine actually. if you bodybuild you will need to stop thinking about working bodyparts, and start thinking about working movements.

3 main lifts - bench, squat, dead

squat and dead are grouped together because they are so similar.

4 days/week, everything gets hit twice/week

maximum effort bench
maximum effort squat/dl
dynamic effort bench
dynamic effort squat/dl

the actual workouts you can look up on EliteFTS.com. they will give you exercises to choose and how to set up your workouts. But its basically 1 move to build strength for the max effort days, done by pyramiding up to a 1RM and trying to hit a new 1RM every week followed by accessory work. Dynamic effort is speed work done with low(er) weights and moving fast for more sets (8-10sets) followed by accessory work.

 

[Squaggleboggin]

Actually, that's exactly what I'm doing for my workouts, so it is the same principle as westside. I just don't work it in terms of bench and accessories; squat/deadlift and accessories. Plus I don't utilize some of the techniques such as chains and bands. Otherwise, I do have a max effort week and a dynamic week (I realize though that for westside it's all in one week), so I guess my routine is similar in some respects. Plus it uses strictly free weights.

 

[primus_122]

im not planning on using chains and bands, maybe chains in the future but now on things like floor press and box squats

 

[KPorter]

heres the routine i did awhile ago. it was taken from the example workout on this website (i think, it was quite awhile ago): http://www.muscletalk.co.uk/article-westside-barbell.asp

the info on that site i found to be pretty useful.
Day 1: Monday ME Squat day

ME exercise: deadlift: 8x3 (last 3 at 90-100% max.)
Assistance: good mornings: 5 sets of 8-10 reps
Abs: weighted crunches: 4 sets of 8-12
Obliques: Dumbbell side bends: 3 sets of 4-8 reps

Day 2: Wed: ME bench

ME exercise ??? flat bench press ??? max triples
Pressing movement ??? DB press - 4x8
Extension - extensions - 3 sets of 6-10
Lat work ??? dumbbell rows - 4 sets of 5-8
Light shoulder work

Day 3: Friday: DE speed squat

box squat - 10 sets of 2 reps at 50% of your one rep max
Speed deadlift ??? 6-10 singles of 50-70% of one rep max
Assistance - Zercher squats - 5 sets of 6-8 reps
Abs - Decline sit-ups with 5 second pause at bottom - 4 sets of 8-12 reps
Obliques - Dumbbell side bends - 3 sets of 4-8 reps

Day 4: Sunday: DE speed bench

[font=&quot]Speed Bench - 8 sets of 3 reps at 60% of your one rep max
Pressing movement - Closegrip bench press (boards?) - 3 sets of 5
Extension - Elbows out extensions - 3 sets of 6-10 reps
Lat work ??? lat pulldown - 4 sets of 5-8 reps
Shoulder work - A few light sets of side laterals and front raises

let me know if you have any questions about it.
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