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Screwball
New member
I think it is good to mix it up as often as possible. Personally, I find that it's very difficult for me to PR on an ME exercise for 2 or more weeks in a row unless it is a totally new movement. I have been switching my ME exercises every week to stay fresh and it is good for me mentally. I think a very good rule to follow is to cycle your ME exercises in a fasion where you hit a full-range movement then a partial-range movement.
Full-Range Movements: Reverse Band Presses, Decline Presses, Incline Presses, Dumbbell Presses, Illegal Wides, etc...
Partial Range Movements: Floor Presses, Board Presses, Pin Presses, etc...
You can use bands & chains with all of these movements. As far as cycling the bands & chains, the general rule I use is no more than two weeks with bands (choked down of course, reverse bands don't count as they aid in the movement) before a change to either chains or straight weight. The same thing for chains, no more than two weeks before a change to straight weight. I always go down in resistance. Mind you, none of this is set in stone. This is how I train. Some train with bands and/or chains all of the time but I can't as they really beat me up. If you are going to cycle your ME exercises every two weeks then I would stick with the same set-up for both weeks so you can try to PR on the exact same exercise. Pretty much, just common sense.
Example:
Week #1 - Floor Press w/ Chains
Week #2 - Floor Press w/ Chains
Week #3 - Close-grip Incline Bench Press
Week #4 - Close-grip Incline Bench Press
Week #5 - 3-Board Press w/ Mini-bands Doubled
Week #6 - 3- Board Press w/ Mini-bands Doubled
Week #7 - Reverse Band Press w/ Green Bands Suspended
Week #8 - Reverse Band Press w/ Green Bands Suspended
Week #10 - Rack Lock-outs - 3"-6" ROM
Week #11 - Rack Lock-outs - 3"-6" ROM
I think you probably get the idea. Rotate partial movements with full-range movements and cycle your band/chain/straight weight.
On DE day you need to be hitting 8-12 sets of 3 reps @ 45% - 60% of your 1-rep max with less than 45 seconds rest between sets. You need to be completing the 3-rep sets in less than 3 seconds. DE day is all about speed. You can use bands (mini's or light only) and/or chains on your speed sets if you feel physically up for it. It is probably a good idea to cycle the use of bands & chains on your DE day as well. When you hit your accessory work after ME & DE day make sure you focus on your weaknesses. If you can military press 315 lbs. but can only flat bench 250 lbs. then it's safe to say that your delts & triceps are not your weakness. So focus on your upper back, lats, and chest. These are only recommendations and a general guideline of how I do things. Remember, the beauty of training Westside is that your in control of your training. Westside training is the most effective when used intelligently and tailored to your personal needs. Good Luck!
Full-Range Movements: Reverse Band Presses, Decline Presses, Incline Presses, Dumbbell Presses, Illegal Wides, etc...
Partial Range Movements: Floor Presses, Board Presses, Pin Presses, etc...
You can use bands & chains with all of these movements. As far as cycling the bands & chains, the general rule I use is no more than two weeks with bands (choked down of course, reverse bands don't count as they aid in the movement) before a change to either chains or straight weight. The same thing for chains, no more than two weeks before a change to straight weight. I always go down in resistance. Mind you, none of this is set in stone. This is how I train. Some train with bands and/or chains all of the time but I can't as they really beat me up. If you are going to cycle your ME exercises every two weeks then I would stick with the same set-up for both weeks so you can try to PR on the exact same exercise. Pretty much, just common sense.
Example:
Week #1 - Floor Press w/ Chains
Week #2 - Floor Press w/ Chains
Week #3 - Close-grip Incline Bench Press
Week #4 - Close-grip Incline Bench Press
Week #5 - 3-Board Press w/ Mini-bands Doubled
Week #6 - 3- Board Press w/ Mini-bands Doubled
Week #7 - Reverse Band Press w/ Green Bands Suspended
Week #8 - Reverse Band Press w/ Green Bands Suspended
Week #10 - Rack Lock-outs - 3"-6" ROM
Week #11 - Rack Lock-outs - 3"-6" ROM
I think you probably get the idea. Rotate partial movements with full-range movements and cycle your band/chain/straight weight.
On DE day you need to be hitting 8-12 sets of 3 reps @ 45% - 60% of your 1-rep max with less than 45 seconds rest between sets. You need to be completing the 3-rep sets in less than 3 seconds. DE day is all about speed. You can use bands (mini's or light only) and/or chains on your speed sets if you feel physically up for it. It is probably a good idea to cycle the use of bands & chains on your DE day as well. When you hit your accessory work after ME & DE day make sure you focus on your weaknesses. If you can military press 315 lbs. but can only flat bench 250 lbs. then it's safe to say that your delts & triceps are not your weakness. So focus on your upper back, lats, and chest. These are only recommendations and a general guideline of how I do things. Remember, the beauty of training Westside is that your in control of your training. Westside training is the most effective when used intelligently and tailored to your personal needs. Good Luck!
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