wside

[erickthegreat11]

Could you guys help in explaining Westside training to me? I try to follow the links to the site, but it's confusing for me. For one thing, progressively going up in weight to triples or singles, how long to you go between sets? 30 seconds? 5 minutes? I usually go 2-3min. and also stretch between sets. My warmup consists of one set of 50% of my work out weight. (50#for 10 reps, rest 2 min. stretch 2X, then 100# for whatever)
Here's the weight I'm currently working with in the 10 reps for 4 sets range:
Bench-150
dip-body weight
overhead press-65
triceps pushdown-45
seated row-200
barbell curl-75

 

[goldenone]

LINKS

For benching read this article first http://www.t-mag.com/html/body_115b600.html

This is a good article that talks about how to bench the right way..form,elbow placement etc.... I had to learn how to bench all over after again when I first read this article.

For max-effort day that you was talking about,read this http://www.musclemonthly.com/articles/001215/001215-tate-westside-powerlifting.htm

I rest between 90 to 120 seconds on max-effort day.It varys from person to person.I would like to hear some input on others rest time on max-effort day also.

This article ties everything in http://www.testosterone.net/html/133per.html

I hope this helps.

 

[brianmincher]

goldenone,

I also try and rest in the range which you described. I find myself because of the short rests on dynamic day wanting to make another attempt in a very short amount of time, and I have to pay attention to keep from doing this.

BTW to Ericthegreat, don't stretch between sets. And don't stretch before lifting. Stretch on the off days. If you stretch before or during lifting, you will destroy the stretch reflex in your muscles, and you will not be able to lift as much weight.

B

 

[erickthegreat11]

What? Don't stretch? Woa, this is news to me. I appreciate your advise and respect your opinion, but do you have the stats to back that up? I mean, I'm probably nothing to compare, but I'd just like to know. I've been lifting for so many years it's pathetic. I'd just like to know whether you're sucessful in strength training and not some kid who just repeats what he sees in magazines.

 

[rgosit]

the web site describes it well.. at testasterone.com

 

[Prometheus]

Erick - it's good to be skeptical, but I'd do a username search (upper right of screen) first...

fwiw, I don't "stretch" aerobics-class style, but I do 2-4 warmup sets and work the joints around for a few minutes to get the blood flowing a bit. I rest approx 3 minutes between sets, but I'm not religious about it - if I need more I take it (especially on ME day).

 

[erickthegreat11]

I've got a lot of inertia about drastically changing my work out. I read the links you gave me golden one, and I'm off to try it out. I've been wanting to try this method out for a while, but it seems so confusing at first, especially when you're coming from doing just bodybuilding routines.

 

[goldenone]

stretching

With the westside training there isnt much time to stretch between sets.

I warm up first with rotator -cuff exercises with a therapetic(sp?)band first.

Then I use the bar,then-25s-135-185-225-265
I start with 8-10 reps for the bar-25s and lower the reps as I go higher in weight.Everybody is diffrent,but I have found that this works for me.

I have dislocated my left shoulder twice, so I do lots of rotator work.

As another precaution I am also using elbow sleeves also.

 

[goldenone]

erickthegreat11

Good luck! There is a wealth of information to be found here on the power lifting board.

 

[goldenone]

brianmincher

I right there with you!I do the same thing all the time.