West Side Questions...???

[rgosit]

i have a few questions reguarding the west side routine:

I kno the workout says monday-wednisday-friday-sunday...
but could u do mon-tues-thurs-friday?
is the way they lay it out most effective?

On the max effort squat and deadlift day..it says 70% of the time u should use the good morning..do u use that as ur max effort exercise, so only 30% of the time u would b squating or deadlifting? And the most u should go on a particular exercise is 3 weeks correct? maxxing?

also for deads and squats.. do u change grips for ur deads, or keep the same..also for squats do u change depth or foot, or bar position?
do u sometimes deadlift conventianal and other times sumo?

ME bench day
Do u ever actually do a bench press?
or just Jm press, board press, close grip, or reverse band press?
so could u do say week 1- bench press, week 2 close grip, week 3 jm press? and so on?
also on ur dynamic bench day..can u close grip or do another variation?

what is JM, and reverse band press?

do u ever utilize chains?

how important is sled dragging? and is there something else if it is not available at ur gym?

i read the program over several times and im still having trouble understanding somethings..

what kind of gains can i expect if i go hard for 16 weeks..i kno this is a general question and the answer could vary..but, what have u gained..

thanx

 

[jimmydean]

Our weekly cycle is mon tue thur fri but that's due to our diversified work schedules.

Yes, goodmornings , when used, are the ME movement. The other ME movements that we use include, low/high box squats, rack pulls etc... for 1 to 3 weeks.

As for squats i pretty much maintain the same stance and grip. For deads, i train conventional and compete sumo.

For the bench, on dynamic day we do speed work. The others you mentioned are ME movements for ME day. On dynamic day, we do vary our grip.

J.M. Press is where you bring the bar to a point about six inches off the chest and about midway towards your chin keeping your elbows high.
A reverse band press placing a bar in two flex bands which are suspended in a power rack. It allows you to use heavier weight by taking some off at the bottom of the movement.

As of yet we have not used chains.

Any kind of recuperation is important.

You can expect considerable gains using westside methods.

 

[Prometheus]

IMHO:

the days of the week don't matter - do 4 days that fit your schedule and allow 72 hours of rest.

you want to cycle your ME exercises to avoid CNS adaptation - 3 weeks per is ok for beginners, and reduce that time as you become more advanced and are able to adapt and recruit more muscle. ME's are done in triples then singles up to a 1RM.

I have read some articles that recommend not actually full-range squatting or benching except for competitition lifts. Others (also PLJay, maybe?) like to throw in some full-motion movements. Personally, I still bench on ME day, about once every 4-6 weeks. Force of habit, maybe.

I DL conventional, but depends on what is best for you, more importantly what allows you to lift the most weight.

for speed bench, vary your grip each set between the rings. I have found the addition of the DE day to be the biggest advantage of the WS method.

for descriptions of the exercises, check out elitefts.com, then "ask dave" and "exercise index"

don't lose the forest for the trees here - don't worry too much about the details now, its not set in stone - Finding what works best for you is way more effective than following a given routine to the letter.

 

[rgosit]

so u can go monday ME dead
tesday- dynamic bench
thursday- dynamic squat
friday- me bench

it seems like ur never actually doing the real movement..

so qwhen i do squat it shouldent be a full ass to floor squat?

 

[brianmincher]

Hell no don't do an ass to the floor squat. Set up your box so that you are squatting one inch below parallel. In a meet all you have to do is break parallel, and unless you are going IPF or USAPL there is no need to go deeper than just breaking parallel. Those two organizations are pretty notorious for requiring an extremely deep squat, but IPA, APF, etc. . . just make you break parallel.

B