blackbeard
New member
cool..did you satrt with anything similar to the 9 week basic program that tate wrote?jcp2 said:
http://www.elitefitnesssystems.com/documents/9week-training-program.htm
Problem with DE bench day
- Thread starter Frosty
- Start date
http://www.elitefitnesssystems.com/documents/9week-training-program.htm
Frosty
Pro Bodybuilder
blackbeard said:
I thought one of the big principles of the Westside program was to only train one way per workout, which is why there is the DE and ME days. So why would you do sets of 10 or more on a ME or DE day? Why not do special exercises similary? Example, 3x5 on ME or 5x3 DE on DE day.
blackbeard
New member
By all means im a neophyte on westside but i thought the big principle was to train your weaknesses as well as switching up the assistance every 3-4 weeksFrosty said:
Bruce Banner
G.F.H.
You cant just copy what Wendler, Tate, Vogelpohl and the other guys do and think its going to work for you.
They use way to mutch volume for a beginner training Westside. Try to cut the exercises and do no more than 3 max 4 exercises in one workout.
Start using 3 exercises and low volume and go from there. I stongly think westside can work very well for most lifters, genetically gifted or not.
/Bruce
They use way to mutch volume for a beginner training Westside. Try to cut the exercises and do no more than 3 max 4 exercises in one workout.
Start using 3 exercises and low volume and go from there. I stongly think westside can work very well for most lifters, genetically gifted or not.
/Bruce
blackbeard
New member
the link i provided was written by tate and meant for beginning westside trainers...
jcp2
Community Veteran
Their is an article somewhere that showed a dude who started at Westside with only around a 1400 total, and showed the workout louie put him on. It was the ME or DE exercise and one assistance exercise I beleieve and some abs and calves. They went on to say not to copy all the assistance work in the beginning but add a little volume ever couple months. Drugs i would think would play a little part as well.
jcp2
Community Veteran
similar, but i don't have access to a glute ham raise, or reverse hyper, so i have done alot of pullthroughs and some romanian deadllifts. I may switch things up a little next week though. I may do box squats a little higher for my ME day, with goodmornings done after for sets of 3-5.blackbeard said:
jcp2
Community Veteran
From what i understand, you have an ME day, to max out on a rotating exercise every 1-3 weeks. Beginners may take this to a 3 only where as advance lifters will drop after their last single and do sets of 3-5. The auxiliary lifts, or what you are doing to attack your weakness don't need to be done in any specific rep range. Same thing on DE day, you are trying to build bar speed, as more bar speed + more strength = bigger weights. I will probably incorporate more metal militia type training into my workouts once i advance to wearing a shirt, i know dadawg said he is experimenting with it right now. But i definately like the ME and DE day for box squats. From what i gather ME and DE, only really are for the main lift, not the auxiallary or weak point exercises done after. I kind of strayed and not sure i answered your questions, lol.Frosty said:
Frosty
Pro Bodybuilder
Well, what would the benefit of doing higher reps over following the DE or ME for the special lifts as well? Louie says that doing two types of training in one session will confuse the CNS, so if you just got done with DE bench for 10x3 and then went to 3x15 barbell extensions, wouldn't that confuse the triceps, so to speak? Maybe not do the exact same thing for the extensions (10x3), but perhaps something more like 3x5 DE? The only benefit I see of doing non-specific special exercises (with respect to speed or intensity) would be hypertrophy. Wouldn't doing DE or ME special exercises help improve those weaknesses even more than just doing 3x15 for it after your main workout?
this is why west side is damn confusing. to much info.
metal miltia on the other hand is simple. its the style i use to train my bench when comps are coming up. very simple, only a few movements, very effective to get that bench moving. west side has only produced two good benchers. MM has them everywhere.
metal miltia on the other hand is simple. its the style i use to train my bench when comps are coming up. very simple, only a few movements, very effective to get that bench moving. west side has only produced two good benchers. MM has them everywhere.
jcp2
Community Veteran
I see what your saying, and the only thing i can say, is you are trying to build bar speed by doing a DE bench, then you are trying to strengthen your week points, not trying to build bar speed on them. Having a fast lateral raise, is not going to build a faster bench. By what you are saying you would want to build up to singles on ME day with all your assistance work?Frosty said:
heavymetalhead
New member
for somebody so damn dumb that post sounds pretty damn smart
LOl
