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Thread: Getting Ready to start ME/DE

  1. #1
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    Getting Ready to start ME/DE

    Hello everyone, I've seen many threads and looked into many routines that use ME/DE work and I'm about to start using it after an initial RE strength building phase. I see that with ME, you build up to your max and do it three sets, 1-2 reps as your first exercise. With DE, for example, if you're doing deadlifts, it is recommended to pull submaximal weights 8setsx1rep, or so, as your first exercise. My question: what do the sets consist of after your initial "true" DE/ME set? I see a lot of consistent weights and reps following (5x5@150 for example). Should you not do multiple DE or ME sets after the first? This confuses me a little, I don't get why it looks like routines go back into RE efforts after the inital 8x2 DE or 1x3 ME exercise to start.

    I also plan to lift like this: ME upper - DE lower - DE upper - ME lower, repeat...with plenty of rest of course, does this make sense?

    Thanks for your help.

  2. #2
    SchModerator ZenMonkey's Avatar
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    Id read through some of the Pro Journals and some of the westsider journals. Thatll be your best bet.
    Sarvamangalam!

  3. #3
    SchModerator ZenMonkey's Avatar
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    Sarvamangalam!

  4. #4
    Moderator joey54's Avatar
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    Quote Originally Posted by hockegoale View Post
    Hello everyone, I've seen many threads and looked into many routines that use ME/DE work and I'm about to start using it after an initial RE strength building phase. I see that with ME, you build up to your max and do it three sets, 1-2 reps as your first exercise. With DE, for example, if you're doing deadlifts, it is recommended to pull submaximal weights 8setsx1rep, or so, as your first exercise. My question: what do the sets consist of after your initial "true" DE/ME set? I see a lot of consistent weights and reps following (5x5@150 for example). Should you not do multiple DE or ME sets after the first? This confuses me a little, I don't get why it looks like routines go back into RE efforts after the inital 8x2 DE or 1x3 ME exercise to start.

    I also plan to lift like this: ME upper - DE lower - DE upper - ME lower, repeat...with plenty of rest of course, does this make sense?

    Thanks for your help.
    Research more before you embark on this journey. How long have you been training for?


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  5. #5
    IRL my name is Trent Hazerboy's Avatar
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    whats your experience? When I first started westside I had a 220 bench, 370 something squat, and a 450 deadlift. I think I was somewhere around 160 lbs. I think I would have made more progress if I just did traditional linear periodization (5x5) for longer, or tried something on Joe defranco's site (westside for skinny bastards).
    Stats: 11/15/07-First-meet--2nd Meet----3rd meet
    Weight: 185-----187---------198---------198
    Max Bench: 255---220-----------280------300
    Max Squat: 405----395----------440------460
    Max Dead:475-----485----------551------570
    CHINUPS - Bodyweight + 135, x1, dead hang. Still working on the one arm chinup.

  6. #6
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    i weigh 210, and i probably max around 285 with each bench, and a little over 300 with deadlift, squat. my goals right now are to eat healthy as i possibly can and lose some of the fat on my body, but i'm still interested in progressing in strength. i know it sounds a little ridiculous, but i've neglected leg work up until the last few months when I began an upper lower split and quit having bicep days. i've been lifting for about 5 years, on and off, but mostly on. another factor in this is I have a true beginner with me as well. he weighs about 170 with 150ish bench, DL, squat, and i was going to have him do it as well, but it is no problem for us to do separate routines. I am researching the situation now, by asking you guys. I had a feeling the routine was not for a beginner, but i figured i'm developed enough to start, but i'm also not sure about my training partner.

    if i'm not ready for it, and ive been lifting RE upper/lower splits (about 6 reps a set, the last always to failure with progressive weight) with huge exercises for about 6 weeks now, what should be my plan of action? i'm a huge fan of mixing up my routine, and i thought westside would be the way the go for a few weeks, then drop back into RE. i've been progressing very quickly with what i'm doing now, and i know the old saying, if it ain't broke don't fix it, but i've been told to not stick with the same routine for too long.
    Last edited by hockegoale; 11-06-2008 at 06:29 AM.

  7. #7
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    by the way, that article is fantastic, thank you. just need to know if i am ready for it.

  8. #8
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    Quote Originally Posted by hockegoale View Post
    i weigh 210, and i probably max around 285 with each bench, and a little over 300 with deadlift, squat. my goals right now are to eat healthy as i possibly can and lose some of the fat on my body, but i'm still interested in progressing in strength. i know it sounds a little ridiculous, but i've neglected leg work up until the last few months when I began an upper lower split and quit having bicep days. i've been lifting for about 5 years, on and off, but mostly on. another factor in this is I have a true beginner with me as well. he weighs about 170 with 150ish bench, DL, squat, and i was going to have him do it as well, but it is no problem for us to do separate routines. I am researching the situation now, by asking you guys. I had a feeling the routine was not for a beginner, but i figured i'm developed enough to start, but i'm also not sure about my training partner.

    if i'm not ready for it, and ive been lifting RE upper/lower splits (about 6 reps a set, the last always to failure with progressive weight) with huge exercises for about 6 weeks now, what should be my plan of action? i'm a huge fan of mixing up my routine, and i thought westside would be the way the go for a few weeks, then drop back into RE. i've been progressing very quickly with what i'm doing now, and i know the old saying, if it ain't broke don't fix it, but i've been told to not stick with the same routine for too long.

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  9. #9
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    so, stick with what i'm doing? i understand that as long as your eating healthy and working out safe, anything works. i have almost never deviated from lifting weights and eating a **** ton, so it'd be nice to try something else. i'm not trying to target any muscle groups or anything, and i dont take any complicated supplements, just protein. i dont see this as overthinking the most efficient way to build the upper part of my pec, i just get bored and like to try new things. just wanted to try something different because i'm young, i'm in shape, and i can. plus, im posting here so you guys can overthink it for me.
    Last edited by hockegoale; 11-06-2008 at 12:10 PM.

  10. #10
    Moderator joey54's Avatar
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    Easy to know who wrote that article.


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