I wanna ask any of you that are knowledgable about chains lets say if my maximum bench is 500lbs and i am trying to get stronger if i was to have on the bar 470lbs and 40 lbs of chain and go for a single and try to go up every week for either a single or a double or whatever would that be a good maximum effort exercise i am trying to understand how they bench over at westside on maximum effort days with bands or chains. i know there are a lot of other exercises like floor press board press incline decline but i am mostly interested in chains and bands.
That would be a good ME exercise, yes. Now you have to find 2-3 other good ME exercises to go along with that one. If you just do bar weight+chains every week, your body will adapt. Thats the whole point behind the conjugate system...picking exercises that are similar to the exercise you are trying to improve and changing the chosen exercises every week or two.
For example if you are trying to improve your bench. Youl would pick 3-4 exercises similar to the bench press. Say floor press, 2 brd press, rev band press...then you can add chains or bands in on floor press and 2 brd press. Very basic idea of WSB benching...hope that helps some anyway.
I'm by far no expert on anything, but a Westside template has you switch your ME lift every week. So I don't think doing the same lift every week and adding more chains or weight would technically be Westside style. They cycle their lifts for a few weeks and follow the conjugate method. Travis Bell could tell you a lot more than I could about Westside; I'm just speaking about what I am familiar with. I hope that helped somewhat!
Edit: beaten to the punch!
Last edited by jbrin0tk; 05-05-2008 at 09:12 PM.
I can appreciate your enthusiasm. I know the articles can be difficult to understand, but keep at it, once you get the hang of this stuff it becomes second nature.
As for that workout, yeah, thats an OK start. You'll warm up with the bar, put the chain weight on there and then work up to a single. The other thing you can change is the grip, index on the smooth, thumb length from the smooth, pinkie on the ring and competition grip.
Do you have bands?
We're all a little different, Wolf might chime in and say what he does, but what I do is warm up with the
so really I stop doing reps after doubles at 315. Thats far away from my max, but there is no reason to keep doing reps if you want to hit a max single
Oh i almost forgot you asked do i have bands yes i have the mini monster mini and light and strong pair. but the chains i only have 40 lbs currently i thought i read you all at westside use a pair of 90 lbs of chain if that's the case then i need to buy some more.
well Lou does train us all, but the warmup is kinda personal taste. it doesn't really matter
We try and make at least a 5lb PR on that given movement. Thats what Lou wants to see. He'll also comment on form.
Lou isn't a dictator though. Many times he'll ask you want you want to do for the day, and then discuss pros and con's of that. Thats how he teaches you.
As for the reps, we always work to a single on ME day. Dont' do doubles very often.
The chain weight is variable. We've used up to 200lbs of chain weight before. You just keep track of your PR's at a given chain weight and beat them next time.
I had very good success rotating bands and chains but will all my lifts except Incline but that might be a good on band inclines or chains on Incline if u set them right. Has anyone ever thought about doing those?
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I usually rotate:
3 Board presses
Close Grip Bands(full range)
Close Grip Chains(full range)
Close Grip Bands(2 board)
Close Grip Chains(2 board)
Close Grip 3 Board presses
Close Grip Pinpresses
Close Grip Pinpresses(chains)
Close Grip Pinpresses(bands)
DB presses(stability ball)
DB presses(flat bench)
I just add 1 or 2 sets a week in a shirt so my body
adjusts to the weight. Instead of doing just traditional
training, I had to add to it and kinda tweak it so my body