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Firstly, the Westside system is continually evolving: in some cases, ideas presented in earlier articles are no longer flavour of the month. Secondly, there seems to be cottage industry of self- styled Westside interpreters, who pop up on threads with cries of . I have based this largely on Jim Wendler. I have followed his example in sidestepping any discussion of chains, bands and lifting gear. Please feel free to add constructive comments, including corrections. The basics of the standard template. The standard Westside template can be summarised as follows: It uses a four- day rotation, with two days devoted to bench press and two devoted to squats/deadlifts. One bench press day is a dynamic effort session. Westside for Skinny Bastards A modified lifting program for 'Hardgainers' by Joe DeFranco This article originally appeared on www.T-mag.com I'm a gym scientist.In this, multiple sets are carried out with a light weight, aiming to build speed. The other bench press day is a max effort session, which uses near maximal weights for a limited number of sets. As is the case for bench press, one squat/deadlift session per week is dynamic effort, the other is max effort. Westside Barbell Template. Max Effort Squat and Deadlift – Similar to the max effort bench press, one exercise is used per week and worked up to a 1RM. Accessory/supplementary exercises are done on all four days. Putting this together, a typical rotation would be: Sunday . Therefore the emphasis throughout the sets is to move the bar quickly on the concentric part of the exercise. The weight at which the bar can still be moved explosively while still providing adequate resistance will vary, but Wendler suggests 5. RMDo 8- 1. 0 sets of 3 repetitions of regular bench press. Although short rest periods between sets are sometimes recommended, Wendler feels this is irrelevant. Max Effort Squat/Deadlift Session. One squat/deadlift based exercise is used in this session and this exercise will be rotated regularly (e. A Comprehensive User's Guide to the Westside Barbell Conjugate Method for Powerlifting, by world-record holder and coach Jordan Syatt. Westside Barbell is an exclusive training facility based out of Columbus, Ohio. Founded by Louie Simmons, Westside Barbell uses three types of training methods. Program Design; Powerlifting; Bodybuilding; Sports Performance; Coaching. Strength & Coaching. When I was at Westside Barbell. The easiest way of doing this is to alternate a squat and a deadlift based exercise. The goal is to carry out at least three sets of one repetition, using 9. RM for that day. You will probably need to rest 3- 5 minutes between your heaviest sets. Possible max effort exercises could include: High box squats (1- 2. Again, pick one exercise and rotate this lift every one to three max effort sessions. The goal is to carry out three sets of one repetition, using 9. RM for that day. Suitable exercises include floor press, 2 board press, 3 board press, incline press and close grip bench press. Rest between sets should be as long as is needed to get the lifts. Dynamic Effort Squat/Deadlift Session. On the standard template, dynamic effort squat/deadlift sessions use the box squat. All sets are carried out using a parallel box. A three week wave is used, based on your current 1. RM box squat wearing the same equipment: Week 1 . Supplementary and accessory exercises. If the correct loading is used for the max effort and dynamic day, then there can be plenty of flexibility on these exercises. Choice of exercise, sets and reps can be adjusted according to how you feel on that day. Bench Press sessions. Triceps - On one session, do high intensity/low volume triceps work. An example might be 4 or 5 board presses or rack lockouts with heavy weights. Wendler prefers to do this on Dynamic Effort day. On the other session, carry out low intensity/high volume triceps. Suitable exercises would include triceps extensions and pushdowns. Shoulders - One session uses . Wendler prefers to put the high stress shoulder exercises on Dynamic Effort day. The other session uses . Lats/Upper back - Both sessions should include some lat/upper back work and both are done with low intensity, high volume. Choose two lat movements a week, preferably one horizontal row and one vertical pull. Squat/deadlift sessions. Hamstrings . If no dedicated machine is available, it. Many lifters will have difficulty performing this exercise at all, let alone varying resistance on it, so Wendler. Alternatively, it is possible to do one exercise for hamstrings and lower back (see below). Not everyone can deal with extra low back work twice a week unless one session is very easy. Good choices of exercise could include back raises, 4. Breaking the pattern . For example, instead of the usual dynamic effort bench press day, the aim would be to work with increasing weights over five sets or so to hit maximum or near maximum lifts. However, to accommodate this change, the next max effort bench press session would just consist of accessory exercises. For bench press, including these working up sessions can be played by ear. If you are feeling strong on that particular day, then go ahead. For squat/deadlift sessions, there may need to be some pre- planning, as it might be a good idea to adjust the previous max effort squat/deadlift session, for example, by cutting some of the accessory work. Putting it all together . The design recognises that we may need to adjust the volume and intensity of work according to how we feel on a particular day. However, just for the sake of illustration, I. 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