ME Exercise

[ZZuluZ]

Let's say it's ME Bench Day. You've picked board presses as your ME Exericise.

What reps/sets/warm-ups do you use? I've read all WestSide articles but I can't seem to find a precise answer.

What about ME Squat day?

Any help would be REALLY appreciated.

-Zulu

 

[GRIMMER]

Read them agian. But since you asked you should warm up bar ,95,135, 185, ect. using 25's and 45's as increases for three reps until it gets hard and then drop down to 1 rep until you are within 30 -50 lbs. of your max attempt then go for it. Some people go to within 20lbs and then max thasts whaat i do.

 

[ZZuluZ]

Ok, so you warm up, then max out.

THEN WHAT? Do you do doubles or triples or go straight to the assistance work for triceps, lats, delts?

-Zulu

 

[Cubanito17]

You normally go to a max until you pretty much fail like on floor presses after that then you go to your tri, lats, delts, Yes.

 

[endpoint]

im with grimmer.

the whole point is to pick one exercise for the day.......and max out TOTALLY. you reach this max and perform 1 rep of it.

have a rest.....then do some assistance work on associated body parts (you dont max out on these......you just work them using the "repetition method" sort of like body building without going tottally to failure.

http://www.testosterone.net/html/133per.html

please read that link it has everysingle thing you need to know......please read.

IT HAS EVERYSINGLE PIECE OF INFORMATION YOU COULD USE.

READ

 

[ZZuluZ]

Thanks for the help guys......

And thx for the article endpoint! I must of missed that one... you're right; it has everything in it. I understand a lot better now.

I still have a few random questions however, which I hope nobody mind I'll ask in here as to not start another thread:

1.) Do you guys only do rows as lat work? What about chins?

2.) By 'upper back work', does that include shrugs?

3.) After dynamic bench day and squat day speed reps you're supposed to max out?? I just wanna check if I understood this one correctly.

Thx again,

-Zulu

 

[Hannibal]

here as to not start another thread:

1.) Do you guys only do rows as lat work? What about chins?

2.) By 'upper back work', does that include shrugs?

3.) After dynamic bench day and squat day speed reps you're supposed to max out?? I just wanna check if I understood this one correctly.

1) To bring up your lats to increase your bench you need to work them in the same plane. That means that rows are the best thing for a BIG BENCH. Chins and pulldowns....maybe thrown in as extra work from time to time....but the bulk of your lat work should be some form of row.

2) It can include shrugs I suppose. But Face Pulls are a better movement. Also anything to works the rear delts would also hit the upper back area. Truth be told....several of the exercises that I have seen used at Westide are stuff they just made up.

3) NEVER MISS A LIFT ON DYNAMIC DAY. On the bench take a couple weights at a higher percentage fairly regularly. This is not something that is scheduled...work up when you feel good. Same thing with squat day. Just do not miss a weight on dynamic day......max effort day is the day you strain on.

 

[ZZuluZ]

Thanks a ton for your reply Hannibal

I think I understand most of it now, finally!

-Zulu