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The test demo blew me away, you sir, totally shattered my expectations! I'll be sure to check your other projects! Thank you. I wouldn't mind working on that after this, though it'll be up to them. I put up an image of the new title screen in the top post. Oh my, this is happening!
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If you are more of a beginner or just turned intermediate you should work up to a five rep max or a three rep max. You should use approximately 5. One of these exercises should be hamstring focused. You can hit this muscle by using lunges or step ups. The best program that will take you from 98lb wuss to a walking sculpture of a muscle mosaic. Westside Barbell Method. High Frequency and Intensity Training for Powerlifting.
The Bench Press By Louie Simmons of Westside Barbell. Posted on April 12, 2013 by wstadmin. Westside has a method to its madness, and Travis Bell utilizes this perfectly. You do not want to work your abs like anyone else though; you want to work your abs like a powerlifter. Why I Wouldn't Westside: A Review of Conjugate Training. The Westside Barbell Method, also known as the . Westside Barbell, the gym, has produced more multiply world record holders than any other single gym in the history of powerlifting. To this day, the Westside Barbell Book of Methods is one of the most interesting works I. There was a period in powerlifting where the vast majority of Americans were either using Westside or attempting to do so. Westside has fallen out of favor among the raw powerlifting movement that dominates the scene today. However, what is clear is that the original Westside Barbell gym was based out of Culver City, California. This group of men first popularized the box squat. The Culver City gym had a tremendous impact on Louie Simmons. As such, Louie named his gym Westside Barbell in their honor. Louie Simmons, at more than 5. The methods employed at Louie. To this day, Westside is essentially a giant laboratory for Louie Simmons to test various ideas upon his athletes. In this manner, parts of the system developed evolutionarily based on what was working and what wasn. For those unfamiliar, Bulgaria, despite being a small, economically depressed country, developed more weightlifting medalists than any other single country during the height of their dominance. Legendary coach Abadjiev had his lifters use only a handful of exercises: the back squat, the front squat, the clean, the jerk, and the snatch. The lifters would often work up to a max on these movements multiple times per day. In other words, they basically did nothing BUT their sport to improve for their sport. This weekly maxing is called the . The club often featured up to 4. At Westside, Louie kept the idea of regular maxing, but also incorporated the massive stable of special exercises. Simmons went far beyond 4. Westside uses HUNDREDS, if not THOUSANDS, of movement variations. Citing both the high burnout rate of the Bulgarian system, and the differences in training for weightlifting versus powerlifting, Louie discarded the idea that maxing should occur every single session. As such, he combined his odd mixture of the Russian and Bulgarian systems with work done by A. S. Prilepin, through a study of hundreds of weightlifters, found ideal combinations of sets and reps that best facilitated bar speed, technical development, and strength in the Olympic lifter. Here. One day per week, the lower body is trained to a max and on another the upperbody day is trained to a max. However, on the other two days in Westside programming, you do . Generally, this involves singles, doubles, and triples at 5. This lighter loading theoretically allows for better recovery after the . The ideas are based on the works of a variety of different sports scientists. The rest of this article is going to explain why I feel this odd mish- mash of principles has been applied incorrectly to the sport of powerlifting. Westside: The Program. First of all, it is critically important to note that there is no . A simple structure is provided and nothing more. No two people run Westside the same way. The program is intended to be highly individualized and customized. This makes it very difficult to actually review, but we. The program is thus a four times per week, upper/lower split. The dynamic effort bench days involve you using ~5. The dynamic effort lowerbody days involve you using 4. Some versions also call for 6- 1. Bands and chains are used to accommodate resistance and prevent you from slowing down near the top of the rep. Speed is supposed to be your guide here. You should be able to move the weight as fast as you can move the empty bar, but only when you apply your hardest effort. The dynamic effort work is periodized in three week waves. That is, you start at 5. For the fourth week, you repeat the cycle. Here’s an example of me performing “DE” work back when I tried Westside: On the max effort days, you work up to a max single any variation of the bench press, squat, deadlift, or good morning on the respective upperbody and lowerbody days in the program. You should use a different variation every single week (sometimes the book says every two weeks). The goal is to work up to 9. Generally, the protocol involves taking one rep at 9. PR, attempting to break your PR by a small margin on the next rep, and then taking perhaps one more rep if you feel you have an additional bigger PR. In this manner, each max effort day is generally 2- 3 reps at 9. You. These workouts often include sled pulling, reverse hyper, bodybuilding accessories, GHR, dumbbell work for time, jumps, and virtually anything you can think of that might aid in improving overall GPP and work capacity. Louie Simmons invented the famous reverse- hyper. Planning. Because Westside is a program developed explicitly for powerlifting, there are clear and concise plans for meet peaking. Using 5. 0% band tension, the lifter spends three weeks doing doubles between 9. This is incredibly taxing and difficult, but prepares the lifter for the upcoming meet. The final three weeks are spent deloading and peaking. It is important to note that max effort day work is often substituted for rep work, sled pulling, and other less intensive means during the circamax phase. In the last week, meet week, after the circamax workout, only short, simple workouts to enhance blood flow are performed. These workouts would include things such as reverse- hypers, glute ham raises, and abs. Periodization. Louie. For those unfamiliar, traditional western periodization usually involves spending 2- 3 weeks working up to a set of 1. In other words, hypertrophy and strength are developed sequentially along the intensity continuum. This is essentially block periodization. Louie recognized that emphasizing hypertrophy for so long wasn. He also chaffed against the idea that all of these qualities should be developed at separate times. So, in Westside, you have full days dedicated to certain qualities. You have dynamic effort day which is dedicated to speed and max effort day which is dedicated to strength. On both days, high reps are used on assistance movements to further hypertrophy. Louie calls this . Western periodization, ironically, was developed as a response to the ineffectiveness of concurrent periodization for advanced athletes! In terms of periodization, Louie had actually gone back a step, added some new twists, and completely renamed something that already existed. Westside, in terms of periodization, is periodized most appropriately for the early intermediate trainee. Because the program features a weekly mesocycle just like, say, the Texas Method. Just because you do a different exercise each week doesn. In my opinion, the structure of the program is the root of this criticism. Because they only have so much recovery ability and as you become more advanced, you need more and more work to improve a quality. If you tried to improve all qualities simultaneously, the amount of work it would require would outstrip your ability to recover. So, in essence, certain qualities are improved separately or sequentially while others are maintained in order to prevent overtraining. Here. What is the best way to drastically boost your overall recovery capabilities? Performance enhancing drugs! Rather than relying on more complex periodization models to make progress, rather than even manipulating volume from week to week, you can take drugs and simply recover from more overall work. This allows one to use concurrent periodization for MUCH longer than the average trainee will be able to. With drugs, the genetically gifted can use an early intermediate style of programimg right up to the very highest levels of powerlifting ! And Westside further enhances their lifters. You max out on the max effort day every single week. You hold the volume constant on dynamic effort day by reducing your sets as the intensity goes up. Your total volume is 1. On max effort day, you might do the following: 3. As you can see, the dynamic effort day is up to four times as much volume as the max effort day. That said, dynamic effort day also uses far less intensity. Max effort day, every single week, should include intensity over 9. In a lot of ways, this contrast is very similar to the Texas Method. And, in fact, in Practical Programming, Mark Rippetoe offers suggestions for how to transition the Texas Method into a Westside template as one becomes more advanced. Specificity. Although Westside was designed explicitly for powerlifting, the main criticisms that I? This is nonsensical and non- specific. Most raw lifters just completely ignore this aspect of Westside. The Westside Box Squat. Only pause benching at meets. Again, during speed work and other max effort work, the Westside Barbell Book of Methods repeatedly admonishes pausing in training. Louie claims that the stretch reflex does not dissipate for 2 seconds and maintains even longer in trained athletes. The reality is pause bench pressing is a skill that needs to be practiced. Thus, your carryover will be decreased. Not deadlifting in training. Westside is one of the more popular systems that advocate not deadlifting to improve the deadlift. While managing fatigue properly is critical to improving any lift, you. Instead of avoiding deadlifts altogether, it would be more intelligent to address the flaws in your fatigue management structure so that deadlifts can continue to be trained. Remember, if you want to pull more, you have to pull more. Nothing carries over better to the deadlift than actually improving your deadlift. Crazy concept, right? The . Louie repeatedly claims that spending more than 3 weeks in a row at 9. CNS fatigue. While it is true that you! No matter how intelligently you pick your exercises, NOTHING has a higher % of carryover to the competition movements than making actual improvements on the competition movements. Louie repeatedly claims you only have a certain amount of time to finish a maximal attempt. |
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