1.lift heavier on your ME day
2.lift faster on speed day
3.work your weak points with accessory lifts
4.get your work capacity up
5.eat like a bear
6.rest & repeat for a long time
people are making it too complicated…keep it simple.
[quote]BALBO wrote:
1.lift heavier on your ME day
2.lift faster on speed day
3.work your weak points with accessory lifts
4.get your work capacity up
5.eat like a bear
6.rest & repeat for a long time
people are making it too complicated…keep it simple.
[/quote]
DITO!!!
Man, that is exactly what I do myself. I have had great results, and I now love looking foward going to the gym,…and WHATABURGER : )
Well i ma still in doubt how many sets do you do for your maximum lifts on ME days…
i feel like a fool loading the bar and warming up just to do 3-4 reps one time…
shouldnt a person do like 3-4 sets with the max weight ?
maybe they should just keep setting it until they couldnt complete the 3-5 rep range ?
[quote]blunt wrote:
Well i ma still in doubt how many sets do you do for your maximum lifts on ME days…
i feel like a fool loading the bar and warming up just to do 3-4 reps one time…
shouldnt a person do like 3-4 sets with the max weight ?
maybe they should just keep setting it until they couldnt complete the 3-5 rep range ?[/quote]
more like 1-3 reps, would you feel stupid if you were going for a max bench? No? Well feel that way with all the different ME exercises and you will be set.
EDIT:
If you can do 3-4 sets with the 1-3 rep max you worked up to then you are either very new to lifting and not yet efficient at the exercise or you just aren’t using enough weight.
[quote]blunt wrote:
shouldnt a person do like 3-4 sets with the max weight ?[/quote]
Westside surely keeps it simple. Warm up then work up to a PR set and that’s it. Move to supplemental stuff.
[quote]blunt wrote:
Well i ma still in doubt how many sets do you do for your maximum lifts on ME days…
i feel like a fool loading the bar and warming up just to do 3-4 reps one time…
shouldnt a person do like 3-4 sets with the max weight ?
maybe they should just keep setting it until they couldnt complete the 3-5 rep range ?[/quote]
You need to work up. Squats might go like this
145xfew
235x3
345x3
435x3
525x1
615x1
then move on to your accessory work.
I am working up but i am not so strong yet… i got a 115 kg max bench… i am still trying to get squat technique correct so i dont do that for the heavy weights. and i go like this
2020
1040
860
580
590
4100
i am doing Ws4sb as so many others that why i am in 3-5rep range…
[quote]blunt wrote:
I am working up but i am not so strong yet… i got a 115 kg max bench… i am still trying to get squat technique correct so i dont do that for the heavy weights. and i go like this
2020
1040
860
580
590
4100
i am doing Ws4sb as so many others that why i am in 3-5rep range…
[/quote]
If you aint getting as strong as you like look into your diet or rest for the reason.
[quote]sawadeekrob wrote:
If you aint getting as strong as you like look into your diet or rest for the reason.[/quote]
i know… Diet is my weak spot. drinking kills your training…
Also consistancy is a factor. everytime i seem to be able to progress some off season thing kicks in and i lay in bed for a week eating junk and then i start out cutting to get the fat off gained that week…
But i am setting a goal to hit 130 kg bench in april…
Btw during a squat if your knees go past your toes on the way down and then pops in ? is that good or bad and can it be fixed ?
Simply…WORK HARD.
I think you can do 6 sets above 90% once a week.