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BFGUITAR
07-04-2007, 09:52 PM
Lately I have been looking at my goals and they seem to be strength oriented. I do care about my appearance and how much muscle I have and how lean I am.

Is it possible to have a combo of both? Well, thats a stupid question. I know its possible im not that naive but a better question would be, is it viable for a person like me who will be occupied with school and guitar/band to do this? I don't know what a PLer's routine would look like which is why im asking about time.

It seems like I want everything... I want to total at least 1000 within the next year and have a ripped body, moderately sized body (say 190-200 at 5'11 with 10% BF).

Really, im at a stage when I dont know what I want. At first it was BBing and now PLing seems alot more fun. Is there anyone here with a good balance of both? I want to get to a point when I can call myself a PLer.

Unholy
07-04-2007, 09:54 PM
Follow in Heavybomber's footsteps and do powerbuilding.

Lones Green
07-05-2007, 03:32 AM
yeah, read up on HeavyBomber's journal...he's a nice guy too, will answer your questions.

BFGUITAR
07-05-2007, 08:32 PM
will do

Adam
07-05-2007, 11:56 PM
Very, Very possible. 'Usually' powerlifting workouts are short in time then BB workouts so it fits better with school.

Paul Stagg
07-06-2007, 07:11 AM
Train to get strong, eat to look good. I think you'll like the results.

ray34iyf
07-06-2007, 10:20 AM
Yeah, I know how you feel on this BF...I'm starting to take an interest in the possibility of pl-ing, but that is nothing but a pipe dream until my knee injury heals.
Good luck getting into it..maybe I'll follow in the coming months.

RedSpikeyThing
07-06-2007, 12:39 PM
Come to the dark side!

Not that my lifts are anything spectacular (yet), but I balance school and training pretty well. If you follow a Westside-esque routine, you can keep the DE days to ~hour and the ME days ~1.5 hrs.


Very, Very possible. 'Usually' powerlifting workouts are short in time then BB workouts so it fits better with school.
not at all. PL workouts can take a long time because of the rest between sets.

Train to get strong, eat to look good. I think you'll like the results.
Great advice.

BFGUITAR
07-06-2007, 04:10 PM
Yeh paul, I agree with you. Looking good is base don eating :)

BTW what are ME and DE days?

Bako Lifter
07-06-2007, 04:14 PM
ME = Max effort - heavy lifting, very low reps

DE = Dynamic effort - light lifting, speed work

BFGUITAR
07-07-2007, 01:40 PM
I assume Plers never really do direct bicep and tricep work?
Can someone link me to a standard PLer's routine?

Adam
07-07-2007, 02:23 PM
Triceps heavy!

Biceps usually get worked a bit directly. Pretty much to avoid injury due to imbalances.

Check out the journal section for routines.

Bako Lifter
07-07-2007, 02:50 PM
I assume Plers never really do direct bicep and tricep work?
Can someone link me to a standard PLer's routine?

PLers usually hammer the sh** out of their triceps, not much biceps though.

RedSpikeyThing
07-07-2007, 03:27 PM
I assume Plers never really do direct bicep and tricep work?
Can someone link me to a standard PLer's routine?

your tris should be ruined after a good upper workout. Bis don't get usually get much more attention than indirect work from heavy rows and chins, and a couple sets of curls a week.

Here's the WBB article on Westside http://www.wannabebig.com/article.php?articleid=46
And a good article on Westside for beginners http://www.elitefts.com/documents/advanced_system_for_beginners.htm
And the original site http://www.westside-barbell.com/articles.htm

Bako Champ
07-29-2007, 10:50 PM
PLing is all worth it

Detard
07-29-2007, 11:07 PM
Powerlifting programs are usually based around the big 3. Where as bodybuilders generally do bodypart splits. If i'm wrong, please correct me.

BFGUITAR
07-30-2007, 04:07 PM
Powerlifting programs are usually based around the big 3. Where as bodybuilders generally do bodypart splits. If i'm wrong, please correct me.

Powerlifting= strength in the big 3 by any means
Bodybuilding= increase of size and symmetry of every muscle by any means

BFGUITAR
09-02-2007, 04:54 PM
Sorry to sound stupid but where on the site is the routine that people always talk about?

Bako Lifter
09-02-2007, 04:57 PM
Search "westside powerlifting template".

BFGUITAR
09-02-2007, 06:09 PM
Im kind of confused about teh routine... ME and DE. I know what they mean but other than rep/set range, what is the difference?

And where is the template exactly?

BFGUITAR
09-02-2007, 06:11 PM
Ah, I found it all.

Im still a beginner so I wanted to ask you guys how the set/rep schemes should work. It says the excersise to do and what to build up towards but not how to do it.

And why are there no deadlifts exactly? Why are they breaking it up into components?

As well, do I increase the weights at my own rate?

Bako Lifter
09-02-2007, 06:49 PM
DYNAMIC EFFORT:

Bench Press - 9 sets of 3
Box Squats - 8-10 sets of 2
Speed Pulls - 6-8 sets of 1

If you have access to bands or chains you would use them on dynamic day mostly.

DEADLIFTS can be rotated in with squats on ME Squat day. I like to do them after box squats on DE Squat day though.

On MAX EFFORT day you just build up at your own pace until you hit a new or near max lift. I usually go in triples up to about 75% then I'll start hitting singles the rest of the way. You can increase the weights as fast or as slow as you like, just don't wear yourself out before the big attempts. Try to get at least 3 reps at or above 90%.

RedSpikeyThing
09-02-2007, 06:49 PM
"build up to" means do some warmups then go for a PR. So if you're going for a 300 squat, you might go 10x135, 5x205, 2x225, 2x250, 1x300. It doesn't matter what you do as long as you go for a max in the 1-5 rep range.

There aren't deadlifts because all of the westside people squat wide and pull sumo, which require nearly all the same muscles. Remember, though, these guys are elite and have lots of practice with dealdifts. You will need to do them more frequently. Try doing them as an ME exercise and/or dynamic work. Pulling from a platform is a good way to get your deadlift up.

Increase the weights as much as you can on ME day. You always want to be hitting PRs on something. The key for DE day is to not miss a lift. If you miss lifts a lot then you run the chance of overtraining.

Also, start with only a few movements per day and slowly add in more, depending on your level of conditioning.

Here's some decent info for Westside for beginners: http://www.elitefts.com/documents/advanced_system_for_beginners.htm

Remember the main princinple of Westside and you'll do well: turn your weaknesses into strengths and you will get much stronger.

BFGUITAR
09-02-2007, 10:22 PM
On DE days do you pull quick and fast on all the lifts?

And why such high sets and low reps for light weight? Is there a reason?

Bako Lifter
09-02-2007, 10:48 PM
Ok, first thing you need to know, you have to treat EVERY lift as if it were your max. When you're warming up with the bar, you apply 300 lbs of pressure (don't know what your max is). So yes, the light weights on DE day should be very fast.

I don't know the reason for the reps x sets. But, I do know a little about the reasoning behind DE day as a whole.

On DE days you work on speed right? The more speed you have the faster you can generate force. You generate force by recruiting as many muscle fibres as possible.

So say you're doing speed box squats with 135 lbs. You bang out 2 reps, and by doing so you recruited a bunch of fibres. You crank out a few more sets, the fibres are getting tired, you need to recruit more of them, more than you usually use. Damn, I'm confusing myself.

www.westside-barbell.com

Read :)

jdeity
09-03-2007, 02:59 PM
On DE days you work on speed right? The more speed you have the faster you can generate force. You generate force by recruiting as many muscle fibres as possible.

So say you're doing speed box squats with 135 lbs. You bang out 2 reps, and by doing so you recruited a bunch of fibres. You crank out a few more sets, the fibres are getting tired, you need to recruit more of them, more than you usually use. Damn, I'm confusing myself.


DE days are great for learning to explode and to generate force very quickly. Whenever I was doing powerlifting I would love DE days (not as much as ME days tho! Can't wait to get a cage!!!), you're essentially learning to 'snap' (bad wording?) the weight very quickly, to go from no movement of the bar to fast movement. You learn this speed, and it helps a lot on ME days. When you're benching on ME day and bring down a heavy ass bar, it's good to have practiced blasting that thing off your chest.