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Kong
08-04-2008, 09:15 PM
I've been researching/using Westside methods on and off for a while now and just wondered what ME rep schemes people used. eg Do you do the 5-3-2-1 method or just go up in singles after warming up? And do you try and PR with a different lift each time or work up to your previous 1RM first week then beat it the week after?
It's all for personal interest/research. Wanna know what different guys think works.

Thanks

Kong

chris mason
08-04-2008, 09:53 PM
I perform a few sets with 3-5 reps and then singles up to a new 1RM attempt.

You should switch ME exercises by body part each week using a cycle of 3-4 exercises.

RhodeHouse
08-04-2008, 11:34 PM
Maximum Effort means 1 rep. You can't give maximum effort on multiple reps.

There are a number of ways to figure this out. Try everything you think will work. Stick with the one you like best.

Eric Downey
08-05-2008, 12:22 AM
I do 5's 3's mostly for heavy work. Very very rarely do I go for a out right single.

Kong
08-05-2008, 06:49 AM
Thanks guys

Guido
08-05-2008, 08:12 AM
I usually start with sets of 4's or 5's at the beginning of a training cycle and then gradually start moving down to 3's and 2's before I'll go for a 1RM a couple weeks out from a meet. Then I deload a week, rest a week, and then go for a new PR at the meet again.

Preston129
08-05-2008, 09:25 AM
I keep the same ME excercise for two week mini cycles. Like you mentioned, I try to work up to my previous PR on the first week (or beat it if I can) then the second week try to set a new PR.

For rep schemes I stay to triples or singles after warming up.

That being said, everything is still variable; sometimes if my progress is stagnant I will try setting rep PRs with 80-90%.

AJ Roberts
08-05-2008, 09:44 AM
generally warm up with 1-2 sets higher reps then drop to 3's and then 1's when im about 80%. If maxing out in gear ill drop to singles when i put my suit on.