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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Thread: Westside help

  1. #1
    Wannabebig Member
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    Westside help

    hey, happy new year! i have been reading about westside on deepsquater.com and a few other sites but i have a few questions on how the routine would be set up.

    does it matter if the Max effort day comes before the dynamic day?

    also, there is no box at my gym. i could use a bench but that might be to high.

    mon DE day bench

    bench press 10sets 3reps @60% no shirt, using different grips(45-60sec rest)
    lying bar extensions 4sets 8reps
    what else should be added for delts and back?

    tue DE day squat
    no sure what to do here with no box. also unsure about assistance exersices.

    wed off

    thurs ME bench
    unsure what to add here

    fri ME squat
    unsure here also

    should assistant ex. be taken to failure?

    my gym does not have a rev. hyper, only the regular one.

    as you can see im still learning about westside and have been reading many articles on it, including paul's a few threds down. i do NOT plan on starting this routine until i have it down. thats why im asking these questions here, to learn and get more opinions so i can do this right. feel free to email me also. thanks
    It's not quantity, it's quality!

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  3. #2
    Player Hater PowerManDL's Avatar
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    Re: Westside help

    Originally posted by FLEX 2000
    does it matter if the Max effort day comes before the dynamic day?

    You can do it that way, but research (and actual results...) show that the wey Westside structures it, ie, dynamic work 72 hours before maximal, is "optimal."


    also, there is no box at my gym. i could use a bench but that might be to high.


    Boxes aren't critical; I've never used one. But they do help a lot. If you can get access to one, by all means use it.


    mon DE day bench

    bench press 10sets 3reps @60% no shirt, using different grips(45-60sec rest)
    lying bar extensions 4sets 8reps
    what else should be added for delts and back?


    A shoulder raise, probably frontal, and a row for the back.


    tue DE day squat
    no sure what to do here with no box. also unsure about assistance exersices.


    An example would be:

    Speed Squat, 8x2 @ 55%
    SLDL 4x6
    Weighted Crunches 3x8
    Reverse Hypers (or your choice of lower back movement) 3x8


    thurs ME bench
    unsure what to add here

    fri ME squat
    unsure here also


    ME Bench:

    ME movement
    Tricep movement 6-8 sets of 8-12 (Westside's recommendation. I would say no more than 5 sets.)
    Rowing movement 3-6 x 5-8
    Shoulder raise same

    ME Squat/DL:

    ME movement
    Hamstring movement 3-6 x 5-8
    One or two ab movements
    Reverse Hypers (lower back)


    should assistant ex. be taken to failure?


    Rule of thumb: with volume this high, HELL no. They need to be reasonably heavy, but absolutely not to failure.


    my gym does not have a rev. hyper, only the regular one.


    That answers my earlier question. You can do pull-throughs, Romanian Deadlifts, or even regular hyperextensions in their place.


    as you can see im still learning about westside and have been reading many articles on it, including paul's a few threds down. i do NOT plan on starting this routine until i have it down. thats why im asking these questions here, to learn and get more opinions so i can do this right. feel free to email me also. thanks


    That's a good idea. Westside will reward you if you do it right, but if you mis-apply it, it will be an evil bitch-god from Hell.
    Vin Diesel has a fever.. and the only prescription is more cowbell.

    Budiak: That girl I maced
    Budiak: macked
    Budiak: heh maced
    Budiak: I wish

    ShmrckPmp5: a good thing people can't fire guns through the computer...your ass would have been shot years ago

    Y2A 47: youre smooth as hell
    Y2A 47: thats why you get outta tickets, and into panties

    galileo: you're a fucking beast and I hate you
    galileo: hate

    assgrabbers are never subtile, they will grabb ass whereever they go,public or not, I know the type, because I am one. - Rock

  4. #3
    One Bad-A$$ MoFo!
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    I dont quite understand the West Side training in general, it supposed to develope mad power and str. right?
    Does this type of training work well?

  5. #4
    Player Hater PowerManDL's Avatar
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    In a word, yes.

    Go look at Latty's journal.

    He was a skinny weak ****, now he's just skinny.
    Vin Diesel has a fever.. and the only prescription is more cowbell.

    Budiak: That girl I maced
    Budiak: macked
    Budiak: heh maced
    Budiak: I wish

    ShmrckPmp5: a good thing people can't fire guns through the computer...your ass would have been shot years ago

    Y2A 47: youre smooth as hell
    Y2A 47: thats why you get outta tickets, and into panties

    galileo: you're a fucking beast and I hate you
    galileo: hate

    assgrabbers are never subtile, they will grabb ass whereever they go,public or not, I know the type, because I am one. - Rock

  6. #5
    Wannabebig Member
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    thanks, that helped alot.

    ill stay with dynamic days then go to max days.

    on mondays, how many sets and reps should be done for shoulders and back? can pull ups or pull downs be done on one day and a row movement on the other?

    instead of rev. hypers, can weighted regular hypers be done?

    on ME days for ME movements what is the set/reps?

    what is the board press and floor press? pull throughs?

    i couldnt find the list of ME squat/dead movements, do you know a link for them?

    thanks again!!!
    It's not quantity, it's quality!

  7. #6
    Player Hater PowerManDL's Avatar
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    Originally posted by FLEX 2000
    on mondays, how many sets and reps should be done for shoulders and back?

    3-6 sets. Reps, between 5 and 8.

    can pull ups or pull downs be done on one day and a row movement on the other?


    That's what I do.

    on ME days for ME movements what is the set/reps?


    Do singles or triples. When you can't go any heavier, you're done.

    what is the board press and floor press? pull throughs?


    The board press is the bench press done with 2x4's on your chest to limit the ROM. The floor press is a bench press done on the floor.

    Pull throughs are done with cables, and simulate the glute/ham/lower back activation of lower-body lifts. They're done exactly as they sound-- pull a cable between your legs.


    i couldnt find the list of ME squat/dead movements, do you know a link for them?


    Not off the top of my head--- check elitefts.com and deepsquatter.com. Its there somewhere.
    Vin Diesel has a fever.. and the only prescription is more cowbell.

    Budiak: That girl I maced
    Budiak: macked
    Budiak: heh maced
    Budiak: I wish

    ShmrckPmp5: a good thing people can't fire guns through the computer...your ass would have been shot years ago

    Y2A 47: youre smooth as hell
    Y2A 47: thats why you get outta tickets, and into panties

    galileo: you're a fucking beast and I hate you
    galileo: hate

    assgrabbers are never subtile, they will grabb ass whereever they go,public or not, I know the type, because I am one. - Rock

  8. #7
    Wannabebig Member
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    i found some of the exersices on elite.

    on thursday, im going to start with close grip inclines, and work up to a 1rep max.

    not sure what i will use on fridays yet. do you have any favorites, btw?

    how long should i use these exersices? should they be switched every few weeks?

    any ideas for a hamstring exersice on fridays?
    Last edited by FLEX 2000; 01-01-2002 at 11:16 PM.
    It's not quantity, it's quality!

  9. #8
    Gaglione Strength Chris Rodgers's Avatar
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    Westsssssiiiiiiidddddddeeeeeeeeeee!!!!!!!!


    I would start with a form of goodmorning on Friday. There is a list of like 100+ of the various forms on Elite.

    I'm partial to pulling(various forms of deadlifts).

    Good luck with it.
    Best Meet Lifts(Raw w/wraps):
    @165- 435 SQ 270 BE 560 DL.....1255 total
    @181- 515 SQ 295 BE 570 DL.....1375 total
    Best Meet Lifts(Multi-ply):
    @148- 575 SQ 315 BE 515 DL.....1400 total
    @165- 680 SQ 380 BE 540 DL.....1555 total
    @181- 700 SQ 375 BE 535 DL.....1605 total
    Best Gym Lifts(Raw w/wraps)
    515 SQ 302.5 BE 585 DL

  10. #9
    Wannabebig Member
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    for fridays, can leg curls be done for the hamstring movement or should i replace it with something else?

    is close grip inclines ok also for ME chest day? or should it be changed?

    LATMAN, im going to use the good morning, thanks.
    Last edited by FLEX 2000; 01-02-2002 at 04:17 PM.
    It's not quantity, it's quality!

  11. #10
    Moderator Adam's Avatar
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    Heres the basics on westside flex http://www.wannabebig.com/article.php?articleid=46
    You can use close grip incline press on ME bench day, its a good tri and shoulder movement. If possible do glut ham raise instead of leg curls. If you dont have glut ham raise then do sldl,pull thrus,sumo deads, zerchers etc.
    Westside works great if you do it right!
    For a bunch of workouts check out Latty's journal or my journal starting on page 3 or 4.
    For the lists of ME movements go to elitefts.com and click on articles, at the bottom are the different lists.
    Read as many articles from that site as you can! Everything writen by Dave or Louie is excellant.
    Best Meet @ Lifts@181:...............Best gym lifts
    Squat...- 403..........................Squat....- 395 w/belt
    Bench...- 303..........................Bench....- 300....Paused in meet - 281
    Deadlift.- 503.....Unofficial 513...Deadlift..- 490
    Total....- 1,203...IPF Class II......All done raw, Touch'n go bench

    "Only those who dare to fail greatly can ever achieve greatly" Robert F. Kennedy

    "A man can fail many times, but he isn't a failure until he gives up"

    "However beautiful the strategy you should occasionally look at the results" John Berardi

    Powerlifting Westside Style

  12. #11
    Wannabebig Member
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    I noticed in the article it said speed deadlifts, should i add these in?

    i read that ME exersices should be changed every 3weeks tops, what about the assistance exersices?
    It's not quantity, it's quality!

  13. #12
    Bespoke Super Mod
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    The ME exercises are changed from anything to 1-3 weeks depending on how long you've been lifting. As a more advanced lifter you would be able to recruit around 80% of your muscles(so change your ME every week) whilst less experienced individuals will recruit around 40% and would therefore be better changing every 3 weeks.

    The assitance movements also known as the Bodybuidng method are changed anywhere from 1-5 weeks, and these will be stopped 1-2 reps before failure.

    One of the most comprehensive articles on Westside is the Periodisation Bible Part 2 - http://www.testosterone.net/html/body_133per.html
    Last edited by FAngel; 01-03-2002 at 04:21 AM.
    "A + B + C = Success if, A = Hard Work, B = Hard Play, C = Keeping your mouth shut" -Albert
    Einstein


    I've always gone to the gym with the conviction that I'll be the hardest working mother****er in the joint. Make that your credo, and hope we don't lift at the same place.
    -- Adam Fahy


    "Fran is a double-hard bastard"- Clint Brewer 31/12/02

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