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Thread: westside method book questions

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  1. #1
    Da Bears slashkills's Avatar
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    westside method book questions

    Ok i just got the westide book of methods recently and im pretty sure i got it im just making sure. From what i understand you are supposed to have 4 training days a week. Two for Me bench & a Me squat and deadlift day. Two for a De bench & a day for De squat and deadlift. On max effort days never actually do a 1 rep max. Keep it to 2-3 reps to failure. And for dynamic effort day use a different method(ie: chains and band variations) every week. so the week should look like this
    Mon: Me squat & deadlift
    wed: Me bench
    fri: De squat & deadlift
    sun: De bench

    Does that look right? And one question i have is on Me squat & deadlift day i do a squat and deadlift variations on the same day or change up between the two every week? Thanks
    Last edited by slashkills; 01-23-2009 at 07:42 PM.

  2. #2
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    Actually they work up to a single on ME work as well, just not a true max most of the time. Most rotate through ME exercises every week. As for the ME squat and dead day - different strokes for different folks. We rotate where we go heavy on the squat variation and light on the dl variation then switch the focus the next week.

  3. #3
    Da Bears slashkills's Avatar
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    Thanks, but what do you mean by not a true max

  4. #4
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    The book doesn't explain this stuff?

  5. #5
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    Quote Originally Posted by Brad08 View Post
    The book doesn't explain this stuff?
    It does, actually. Slashkills, there is a lot of information in there, so much so that it can seem like information overload. However, if you read a little more closely you should be able to find the answers you need.

  6. #6
    Da Bears slashkills's Avatar
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    yea there is a ton in the book. I'm hilighting a bunch just to help.
    it was in the book I just didn't comprehend it the first time through.
    Last edited by slashkills; 01-24-2009 at 10:45 AM.

  7. #7
    Wannabebig New Member
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    I train at westside in the morning crew so i can answer your question.
    mon- me lower. some type of pull, goodmorning or squat 1-3 rm

    wed-me upper 1 rm various pressing movements.

    fri-de lower. straight bar box squat 5+ sets of doubles sometimes working up to a heavy strain followed by speed pulls.

    sat- de upper. speed bench
    all days do tons of volume on accessory work. don't slack on this

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