The Five Biggest Contradictions in Fitness
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The Five Biggest Contradictions in Fitness

Itís no secret that when people contradict themselves, it has the effect of making the flaws in their actions or statements seem glaringly obvious. But what about when WE ourselves get caught contradicting ourselves by someone else?

By: Nick Tumminello Added: January 6th, 2014
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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.

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  3. #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.

  4. #3
    Da Bears slashkills's Avatar
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    Thanks, but what do you mean by not a true max

  5. #4
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    The book doesn't explain this stuff?

  6. #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.

  7. #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.

  8. #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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