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View Full Version : Westside - ME days....max out on all lifts?



mickyjune26
02-15-2007, 09:11 AM
i'm following WBBs westside routine for now. Need to strengthen my assistance muscles.

Q1: Should i do every lift to failure or near failure on ME days?
Q2: Why is reverse hypers tacked on at the end, instead of grouped with the other leg lifts?

note***i'm swapping out front squats for reverse hypers. We don't have a RH bench, and front squats are said to focus on glutes as primary muscle.
http://www.exrx.net/WeightExercises/GluteusMaximus/BBFrontSquat.html

WillKuenzel
02-15-2007, 09:27 AM
You only max out on your primary exercise. Nothing else needs to be maxed.

I'd do hyperextensions if you don't have a reverse hyper. Front squats aren't likely to do quite the same thing as a reverse hyper.

mickyjune26
02-15-2007, 10:03 AM
okay on the maxing.

Anyone have an answer on Q2?
Also - why would I swap hyper-extensions for reverse hypers? The primary targeted muscle isn't the same:

http://www.exrx.net/WeightExercises/ErectorSpinae/WtBackExtension.html
http://www.exrx.net/WeightExercises/GluteusMaximus/WtReverseHyperextension.html

thanks,

drew
02-15-2007, 10:05 AM
Reverse hypers are done primarily as a low back recovery/strengthening exercise which is why they're stuck at the end, after the big work is done. This is also why hypers would be a better substitute than front squats.

mickyjune26
02-15-2007, 01:10 PM
right on. Throwing on an entire squatting exercise is tough. I could see myself doing lower back work at the end. Could I could swap them out for GHRs instead?
thanks for all of your advice.

mickyjune26
02-15-2007, 02:10 PM
So, if I don't max out, what % of 1RM should I be at for the last set?

RhodeHouse
02-18-2007, 09:48 AM
Dude, you're thinkning too much. After Max Effort work, do your other exercises in the 6-15 rep range. Never go to failure. Leave 1-2 reps in the bag. You need to read and reread all of Louie's articles. It'll help you understand the method.