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westside conjugate method vs bill starrs 5x5
- Thread starter mbag012
- Start date
The westside method is an advanced method that can be utilized by anyone. However it has to be adapted to meet a novices needs and this requires someone experienced. If you have an experienced person that can guide you then the westside method is great. If you train alone then the 5x5 program would be better. Its simple and effective, and westside isnt simple. If you wish to study the westside program then buy the book of methods and start studying. Then you can adapt your training to meet your needs.
Sent from my SPH-L710 using EliteFitness
Sent from my SPH-L710 using EliteFitness
ive read up on the westside method quite alot and theres something that im wondering
every westside article i read says
week1
Monday
maximum effort squat
wednesday
max effort bench
friday
speed squats
sunday
speed bench
on week 2, do i start the max effort squats on monday or tuesday? on week 1 theres a rest day between each training day but when it goes over to week 2, the max effort squat day is immediately after the speed bench day. am i suppose to do the max effort squat on monday on week2 or on tuesday?
can someone please help me out i cant seem to find any information to help clarify this.
every westside article i read says
week1
Monday
maximum effort squat
wednesday
max effort bench
friday
speed squats
sunday
speed bench
on week 2, do i start the max effort squats on monday or tuesday? on week 1 theres a rest day between each training day but when it goes over to week 2, the max effort squat day is immediately after the speed bench day. am i suppose to do the max effort squat on monday on week2 or on tuesday?
can someone please help me out i cant seem to find any information to help clarify this.
The days stay the same every week. And speed sq should be thursday, and speed bench would be sat. They need to be 3 days after max effort work.
NTBM REP
i have to karma someone else before i karma you again and i havent found any post good enough to karma lol
all the sources ive managed to find several sources saying different things.
ME squat monday - always the same
ME bench wednesday - always the same
DE squat friday or thursday -
DE bench saturday or sunday - one source quoted sat and another sunday.
but does it really matter on what day you train? no matter how you try to organise it, two of the training sessions will always be one day apart.
all the sources ive managed to find several sources saying different things.
ME squat monday - always the same
ME bench wednesday - always the same
DE squat friday or thursday -
DE bench saturday or sunday - one source quoted sat and another sunday.
but does it really matter on what day you train? no matter how you try to organise it, two of the training sessions will always be one day apart.
The key is to have a speed session 3 days after a max session. So if you do a max lower session monday then speed is on thursday. If you do max upper wed then speed is on sat. The days are irrelevant, only the pattern matters. And of course hitting pr's and avoiding accomodation.
NTBM REP
ive got a question about the speed session,
i found it really...relaxing to do compared to the ME day. i did 12 sets of 2 reps at 50% of my 1rm and i didnt feel very fatigued at all. i then proceeded to do good mornings, deadlifts and abs and finished without feeling too tired. maybe its because i did such heavy good morning workout on monday?
im assuming that youve done the westside conjugate method so can i get some more information from you? youve been alot of help thanks in advance.
i found it really...relaxing to do compared to the ME day. i did 12 sets of 2 reps at 50% of my 1rm and i didnt feel very fatigued at all. i then proceeded to do good mornings, deadlifts and abs and finished without feeling too tired. maybe its because i did such heavy good morning workout on monday?
im assuming that youve done the westside conjugate method so can i get some more information from you? youve been alot of help thanks in advance.
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