Westside Training:Conjugate Periodization

[blackbeard]

yeah yeah weve all heard of westside about all the assistance work all the different moves and for some it gets very confusing..Thought it would be a good idea to have all the info you really need in one spot in order to get started..Also IA has posted some great variations of westside especially if you are more skewed towrds the bodybuilding side of things..However you your looking to compete i would stick with a very basic straight westside routine-something like the Bob Youngs article..Also remember there areliterally thousands of articles written by Louie and Tate and some mayseem contradictory but remember they are just writing cause they have to put something in a magazine every week..

Periodization Bible-Tate
http://www.t-nation.com/findArticle...FB57562B2D155692C199.ba08?article=body_133per

Intermediate WSB Routine
http://www.elitefitnesssystems.com/documents/bobyoungs-sampleworkout.htm

Beginner Routine
http://www.elitefitnesssystems.com/documents/in_the_beginning_by_BobY.htm

Tates 9 week routine
http://www.elitefitnesssystems.com/documents/9week-training-program.htm

3-day split WSB
http://www.elitefitnesssystems.com/documents/matt_rhodes2.htm
http://www.elitefitnesssystems.com/documents/matt_rhodes.htm

ME methods
http://www.elitefitnesssystems.com/documents/max_effort_waves.htm

WSB can be as simple as you want or you can make it very complex and overtrain yourself very easily specially if you arent using special vitamins..keep things basic follow the basic premise and youll see results in your lifts

 

[volatile]

Very nice post there, thanks blackbeard

 

[Blown_SC]

Tate's 9-wk Routine kicks ass to get into the groove of WSB... nice post BB...

 

[adidamps2]

why didnt i see this before...nice thread BB

 

[blackbeard]

why didnt i see this before...nice thread BB

thnks
cuz most dont look at the stickies LOL

 

[capstumou]

Thanks

I'm very interested! I would love to find out more.
me too, I need more detailed info

 

[linds]

I need more detailed info

 

[anzel]

4 day split or this?

It seems to me that a 4 day split working 1 bodypart a week only makes sense for when your on gear. And a 3 day all body workout is better when your not on gear.

Hows this look for a routine while on gear?

Mon.
Upper body
Tue.
Lowerbody
Wed.
Off
Thurs.
Upper body
Fri.
Lower Body

Sat&Sun off

This hits all body parts 2x a wk and still allows enough rest time.

How is a 4 day split better than this?

 

[Toolshed23]

I know its been a few years, but nice post

 

[iwannabod]

thanks for the post. This is what us newbies who do not want or know of a good personal trainer need.

 

[Vaper86]

I cant get any of the links to work .

 

[Joe9872]

I agree
Nice thread.... We all use it and it has brought prs to a new high

 

[hippiez]

I needed this, good stuff

 

[lms]

How to Lift Smarter: An Intro to Conjugate Training | Greatist

Here's another link since many of the above are broken.

 

[cobe16]

smart and basic