I've read on this site that many beginners should embark on Starting Strength first before pursuing anything else but others also hold that Westside is perfectly suitable for beginners as well. My questions are these:
- Should an RE day take the place of DE day as speed work with small maxes to start with might be pointless?
- Can the trainee have both a ME squat and ME deadlift the same week provided there is adequate rest between days? ie:
Sunday - ME Squat
Monday - ME Upper
Wednesday - ME DL
Friday - DE/RE Upper
Last edited by CBSVL; 06-03-2013 at 01:35 PM.
Define your level of "beginner". You would probably benefit more from a good 5x5 program.
Weakest person on the forum, and my bench is higher than my squat.
ME/RE would work fine. I would do 8-20 reps on the RE days and rotate max singles and triples on ME.
2000 or bust
No you wouldn't want to do ME Squat and deadlift on the same week.
DE work is fine for beginners. I use it with beginners all the time and get outstanding results. The key is how it's applied. 90% of people aren't doing enough workload after their DE or even ME stuff.
Last edited by CBSVL; 06-03-2013 at 04:19 PM.
A Westside style of program would work for anybody. The key is finding the right exercises that make you stronger for both assistance and ME lifts and making sure you get enough volume. For example, if you think box squats or board presses aren't helping your numbers, then take them out of your rotation and switch to full range movements and free squats.
Also a beginner might need to give an exercise more time than an intermediate/advanced to see if a lift contributes to the main lifts.
Unfortunately I then tore my bicep (Not while training) so now i have had to hit the reset button on my training
Establish where you are total wise. Then establish where your contest lifts need help(weak/sticking points). Then figure out your percents for de work and have at it. Base your assistance on what you need to improve your Squat ,Bench ,and Dead. Switch assistance when they stop going up or if they dont help your contest lift. If you approach your training like that conjugate/WSB style will work great for you.Finally, remember to wave your volume so you dont go stale