[quote]slotan wrote:
Nicole wrote:
I used it for a while like I said if you are just starting out it is fine but if your experienced it will not be very useful. Most of my lifts went up after a week or so but progress slowed up not long after. One thing that I did find useful was the 10 sprints(40s) twice a week and I had never done any sprint work before and that helped my speed a lot.
Since you’ve actually read the book, I have to ask: Are set/reps schemes I posted alright? If so, then if you managed to progress only for a week, then your program wasn’t set up properly. From what I gathered, first 4 weeks should be completely doable, by definition, since you select the weights which will allow you to get all the reps. From that point on, you can try increasing the weights a bit and try improving over the previous week where you did that set/rep combination. Could it be that you were expecting too much of an increase?
Westide uses conjugated periodiaztion, BFS is linear but you could easily modify it to be conjugated(when you are training multiple skills simultaneously)
How is BFS linear periodization? Intensity and volume vary practically independently of each other.
Week 1: low volume, 90%
Week 2: med-high volume, 80%
Week 3: low volume, 80-100%
Week 4: med-high volume, 70-80%
In BFS you max out once every few weeks but in westside it will be done weekly for both upper and lower body. But deloading will be done every 4-6 weeks for 1-2 weeks to prevent overtraining. Also the exercise you max out on is rotated atleast every 2 weeks. if your interested in westide read Dave Tate’s periodization bible part 2 and Joe DeFranco’s Westside for Skinny Bastards.
Don’t forget that Westside is primarily a PL template. BFS is for football/athleticism, so doing 1RMs isn’t all that neccessary. WSSB is more of an in-season program, one of it’s goals is to spare the lower body and thus you have just lower body rep day. On the other hand, with (at least) 2x squatting, BFS would be more applicable in the off-season.[/quote]
Slotan,
Sorry if I was unclear when I was talking about my lifts going up I wasn’t saying that they only went up for a week but that after aabout a week or so I did see improvement in the amount of weight I could use on various excercises compared to before I was using BFS. The thing for me was that my progress slowed thats all I was saying. I think it was just because I need a lot more variety and I also needed the dynamic component( at the time it was a weakness) which BFS doesn’t incorporate unless you are doing the plyos but it’s not the same as dynamic box squats with bands.
Yes, Westide is primarily a PL template but the beauty of it is that it can be modified so easily for whatever you training goals are. I have had amazing gains with Defranco’s WSSB and the original Westside template. The other great thing about it is that it incorporates all three methods of strength development: Max Effort, Dynamic, and Repetition.
I don’t see how which should be used in season/ off season is very relavent but it is inseason for football right now anyway. Also the leg day in WSSB is ME not RE but it could be modified to be that way if that suited your needs.
I’ve just found Westide Barbell methods to be much more effective.