The Five Biggest Contradictions in Fitness
Latest Article

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
More Recent Articles
Contrast Training for Size
By: Lee Boyce
An Interview with Marianne Kane of Girls Gone Strong
By: Jordan Syatt
What Supplements Should I be Taking? By: Jay Wainwright
Bench Like a Girl By: Julia Ladewski
Some Thoughts on Building a Big Pull By: Christopher Mason

Facebook Join Facebook Group       Twitter Follow on Twitter       rss Subscribe via RSS
Results 1 to 7 of 7

Hybrid View

  1. #1
    Raw Demon
    Join Date
    Jul 2008
    Location
    Burtonsville, MD
    Posts
    32

    DB Bench for assistance work

    I've been periodically re-reading chapters of the Westside Book of Methods and have implemented the DB presses into my training once again. I've only been back at them for about a month but have seen a huge improvement in just that time. The book advocates doing 3 sets to failure. I've been doing three sets and failure for the chosen weights generally comes at about 8-10 reps (all paused).

    Is this rep range too high? Should I be using heavier weights for lower reps to failure? Today is my final heavy bench before the Arnold Classic so I'll have an idea of how training has truly gone later tonight. Thanks for the help.
    Andrew Cohn
    USAPL Raw
    Squat: 501
    Bench: 341
    Deadlift:611

    Total: 1433

    Currently plumping up for the 220's!

  2.    Support Wannabebig and use AtLarge Nutrition Supplements!


  3. #2
    Westside Bencher Travis Bell's Avatar
    Join Date
    Jan 2008
    Location
    Westside Barbell, OH
    Posts
    8,920
    Lou usually recommends at least 15, preferably 20 reps for the DB bench


    AtLarge Nutrition Supplements Get the best supplements and help support Wannabebig!

    Superior Athletics - Northeast Ohio's Center for Athlete Training
    *Westside Barbell Certified Gym

  4. #3
    Senior Member
    Join Date
    Oct 2008
    Location
    Columbus, OH
    Posts
    142
    I think I remember Travis saying higher reps on Dynamic day and lower reps on max effort day. Sometimes I do them as rep outs. I grab a weight I can do for about 20 reps on the first set, then do 2 more sets for as many reps as possible.

  5. #4
    Westside Bencher Travis Bell's Avatar
    Join Date
    Jan 2008
    Location
    Westside Barbell, OH
    Posts
    8,920
    Quote Originally Posted by JasonLift View Post
    I think I remember Travis saying higher reps on Dynamic day and lower reps on max effort day. Sometimes I do them as rep outs. I grab a weight I can do for about 20 reps on the first set, then do 2 more sets for as many reps as possible.
    Correct!

    We don't always go heavy on ME day, but we do always go light on DE day


    AtLarge Nutrition Supplements Get the best supplements and help support Wannabebig!

    Superior Athletics - Northeast Ohio's Center for Athlete Training
    *Westside Barbell Certified Gym

  6. #5
    Get Some! KoSh's Avatar
    Join Date
    Apr 2003
    Location
    585
    Posts
    1,928
    Technically the special lifts are repetition work, correct? Which is obviously why Lou advocates 15-20 reps. The conjugate method includes Max Effort, Dynamic Effort and Repetition Method. The rep method generally happens within a max effort or dynamic effort workout.

    Please correct me if I'm wrong, Travis.
    "Donít fall for the crap that people are peddling on message boards, in magazines or on TV. Get your **** in order, and get your training in order. Start kicking ass, and take out the crap that doesnít matter. Start doing and believing in the stuff that works, and do it today and forever. You want science and studies? **** you. Iíve got scars and blood and vomit."
    Jim Wendler, 531 Method

  7. #6
    GFH Lones Green's Avatar
    Join Date
    Dec 2005
    Location
    Knoxville, TN
    Posts
    6,863
    20 reps for the win.
    23 years old
    6'3, 308 lbs

    825 Squat
    470 Bench
    645 Deadlift
    1905 total
    www.atlargenutrition.com

  8. #7
    Train Hardcore!!! muscle_g's Avatar
    Join Date
    Aug 2008
    Location
    South Carolina
    Posts
    1,652
    I alternate between Flat DB Presses one week and the next week I'll do Incline DB Press. I usually do them for 12-20 reps
    Train Hardcore

    Best Lifts(SQ/BP/DL)
    625/450/500 multi-ply
    520/405/500 single-ply
    405/315/475 raw

    Training log
    http://www.wannabebig.com/forums/thr...72#post2635572

Similar Threads

  1. DE assistance work -- how heavy?
    By OGROK in forum Powerlifting and Strength Training
    Replies: 13
    Last Post: 08-19-2009, 08:04 AM
  2. Volume for assistance work
    By Laxman in forum Powerlifting and Strength Training
    Replies: 4
    Last Post: 07-27-2006, 03:55 PM
  3. assistance work?
    By jack_of_all in forum Powerlifting and Strength Training
    Replies: 5
    Last Post: 11-28-2005, 11:15 AM
  4. Speed bench vs bench assistance ..
    By KingJustin in forum Powerlifting and Strength Training
    Replies: 1
    Last Post: 03-16-2005, 09:25 AM
  5. HST principles for Westside assistance work
    By nightop in forum Bodybuilding & Weight Training
    Replies: 12
    Last Post: 08-14-2002, 11:50 PM

Bookmarks

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •