PDA

View Full Version : westside training for bodybuilder



slydeflex
07-10-2005, 05:28 AM
Hi, would this be a good routine for someone that wanted to incorporate a westside template for hypertrophy purposes?

Day 1 - Max Effort (ME) squat/deadlift
Squat - Use 80% of max for 5-6 sets of 4 Reps
Glute-ham raises - 4 x 8-10
Cable Crunch - 4 x 8-12
Barbell rows - 4 x 8-10

Day 2- Max Effort (ME) Bench press
Bench Press (incline/decline/flat) Use 80% of max for 5-6 sets of 4 Reps
Floor Press 4 x 5-10
Cable pushdowns - 4 x 8-12
Db side lateral or front raises - 4 x 10-12
Weighted Pull-ups - 4 x 8-10
Alternating db Curl - 3 x 8-10

Day 3- Dynamic Effort (DE) Squat
Box squat Use 70% of your max for 5-6 sets of 6 reps
Barbell rows - 4 x 8-10
Side bends - 4 x 8-12
Bb Shrugs - 4 x 8-12

Day 4- Dynamic Effort (DE) Bench press
Bench Press(incline/decline/flat) 70% of your max for 5-6 sets of 6 reps
Tricep work - as Day 2
Cable pushdowns - 4 x 8-12
Weighted Pull-ups - 4 x 8-10
Alternating db Curl - 3 x 8-10

I got this from another website that claims that Louie Simmons recommended this type of training in an interview he gave. Would this work good?

Sensei
07-10-2005, 10:35 AM
I think that WS is a pretty good plan for general strength and size too (not just powerlifting). If you are a novice to intermediate, I think you could make decent gains in size just doing the basic template w. a few more reps and arm work.

What are your current numbers like?

shootermcgavin7
07-10-2005, 03:12 PM
Powerlifting is a great way to build a solid base for bodybuilding, in my opinion. It worked very well for me after I had burned out my newbie gains and pissed away a couple years trying to cut at too light a weight (and corresponding had little strength gains over that period as a result).

slydeflex
07-10-2005, 03:53 PM
I think that WS is a pretty good plan for general strength and size too (not just powerlifting). If you are a novice to intermediate, I think you could make decent gains in size just doing the basic template w. a few more reps and arm work.

What are your current numbers like?
I am currently doing the westside for skinny bastards routine, but wanted to add another lower body day. The reason I decided on the Westside for skinny bastards is because I did not want to do the dynamic days, which would be useless for someone that is not competing in powerlifting. What I am looking for is the size and power not just size.

shootermcgavin7
07-10-2005, 03:57 PM
The reason I decided on the Westside for skinny bastards is because I did not want to do the dynamic days, which would be useless for someone that is not competing in powerlifting. What I am looking for is the size and power not just size.


What made you decide that dynamic effort days do not help power?

PowerManDL
07-10-2005, 08:39 PM
Just tailor the routine for a little more volume, higher reps, and specific work for all the bodyparts.

The ME and DE definitions lose distinction in that context.

If I were to give an example based on Louie's interview--

Upper Day 1
Flat Press - 4-5x6
Pullup/Pulldown - 4-5x6
Biceps - 2-3x10-12
Triceps - 2-3x10-12

Upper Day 2
OH Press - 4-5x4
Row - 4-5x4
Biceps - 2-3x6-8
Triceps - 2-3x6-8

Lower Day 1
Squat exercise - 3-5x6
RDL - 3-5x6
Leg Curl - 2-3x8-10
Calf Raise - 3-5x8-10

Lower Day 2
Pull exercise - 3-5x4
Leg Press - 3-5x4
GHR - 2-3x5-10
Seated Calves - 3-5x5-8

Go Upper/Lower/off/Upper/Lower/Off/Off as the split.

slydeflex
07-11-2005, 07:16 AM
Just tailor the routine for a little more volume, higher reps, and specific work for all the bodyparts.

The ME and DE definitions lose distinction in that context.

If I were to give an example based on Louie's interview--

Upper Day 1
Flat Press - 4-5x6
Pullup/Pulldown - 4-5x6
Biceps - 2-3x10-12
Triceps - 2-3x10-12

Upper Day 2
OH Press - 4-5x4
Row - 4-5x4
Biceps - 2-3x6-8
Triceps - 2-3x6-8

Lower Day 1
Squat exercise - 3-5x6
RDL - 3-5x6
Leg Curl - 2-3x8-10
Calf Raise - 3-5x8-10

Lower Day 2
Pull exercise - 3-5x4
Leg Press - 3-5x4
GHR - 2-3x5-10
Seated Calves - 3-5x5-8

Go Upper/Lower/off/Upper/Lower/Off/Off as the split.
Thank you very much that looks like a great routine

CiteCollegiale
07-11-2005, 08:17 PM
On lower day 2 what do you mean by pull exercise any back exercise or do u mean deadlift. And what would be best substitute for GHR....SLDL?

bill
07-11-2005, 08:50 PM
CiteCollegiale
I think he means like pull throughs, or strait leg deadlifts, speed deads.

slydeflex
07-13-2005, 08:36 AM
Just tailor the routine for a little more volume, higher reps, and specific work for all the bodyparts.

The ME and DE definitions lose distinction in that context.

If I were to give an example based on Louie's interview--

Upper Day 1
Flat Press - 4-5x6
Pullup/Pulldown - 4-5x6
Biceps - 2-3x10-12
Triceps - 2-3x10-12

Upper Day 2
OH Press - 4-5x4
Row - 4-5x4
Biceps - 2-3x6-8
Triceps - 2-3x6-8

Lower Day 1
Squat exercise - 3-5x6
RDL - 3-5x6
Leg Curl - 2-3x8-10
Calf Raise - 3-5x8-10

Lower Day 2
Pull exercise - 3-5x4
Leg Press - 3-5x4
GHR - 2-3x5-10
Seated Calves - 3-5x5-8

Go Upper/Lower/off/Upper/Lower/Off/Off as the split.
can I use floor presses for reps?

CiteCollegiale
07-14-2005, 01:18 PM
Bump. Powerman get in here ^^

Sensei
07-14-2005, 08:55 PM
On lower day 2 what do you mean by pull exercise any back exercise or do u mean deadlift. And what would be best substitute for GHR....SLDL?

Heaven forbid I speak for PowerManDL, but...

Squat exercise (variations): squat, squats w. different stance, high bar squat, front squats, zercher squats, manta ray squat, cambered bar squat, good morning squats, overhead squats, bulgarian split squats, etc....

Pull exercise (deadlift and variations): conventional deadlift, sumo deadlift, platform deadlift, Dimel deadlift, rack pulls, stiff legged deadlift, Romanian deadlift, deadlift w. bands, reverse band deadlift, deadlift w. chains, CV deadlift (deadlift off of a low pulley), good mornings, chain suspended good mornings, etc...