I think that I’ll get more out of some heavy RE Benching than Dynamic Effort only, as I am not really strong, yet.
So I’m thinking of alternating DE and RE Benching from week to week or do something like 2-3 Weeks RE and one week DE training.
My question now is: should I stick with one Exercise for RE training or shpuld I cycle them like ME Exercises?
Thank’s folks 
[quote]meddl wrote:
I think that I’ll get more out of some heavy RE Benching than Dynamic Effort only, as I am not really strong, yet.
So I’m thinking of alternating DE and RE Benching from week to week or do something like 2-3 Weeks RE and one week DE training.
My question now is: should I stick with one Exercise for RE training or shpuld I cycle them like ME Exercises?
Thank’s folks :)[/quote]
You can do an RE exercise for longer since you won’t be maxing out on it, on my RE day I’m currently doing CG Benches total 40 reps (5x8) for 4 weeks, then I’ll switch to Illegal wides for 4 weeks.
I was reading an article on elitefts. They said One day of DE work every three weeks or so should be enough to maintain your bar speed. So yeah, I would do RE work for 2-3 weeks, then throw in a DE day in its place, then repeat the cycle.
[quote]meddl wrote:
I think that I’ll get more out of some heavy RE Benching than Dynamic Effort only, as I am not really strong, yet.
So I’m thinking of alternating DE and RE Benching from week to week or do something like 2-3 Weeks RE and one week DE training.
My question now is: should I stick with one Exercise for RE training or shpuld I cycle them like ME Exercises?
Thank’s folks :)[/quote]
if you’re a skinny bastard just stick to the ME and screw the DE till you get bigger.
I realize this is relative for all lifters, but around what numbers in the bench, dl, and squat should one switch from ME/RE to more of ME/DE emphasis, like is seen in most of the conjugate templates. If it does not directly correlate with strength, how would one know when to phase out RE in favor of DE? For humor’s sake, lets go with a 200lb lifter.
Thanks
You can also have a day that is both DE and RE. For example, do speed bench then 3 sets of DB presses till failure or whatever your RE exercise is. This is very intense but very effective, and the DE before the RE primes the nervous system for even better performances than you would have had without it.
Mhm ok then.
Would it be a good idea to work up to a 6RM in the first week then try to beat that RM the following week, perform a DE workout and lesser overall volume in week three as a back off week and then starig over again with a different exercise?
Does anyone else do a repetition lift a la Defranco’s WS4Sb? You pick a compound pushing or pulling movement, do 3 sets to failure, then try to beat your total reps the next week. I was thinking of doing this every 3-4 weeks in place of my normal DE day to help pack on some more size.
What has worked well for me:
4 week cycle, sounds familiar huh?
Monday Thursday
ME RE
DE(chains) RE
ME(shirt) RE(this day will be rough)
Wednsday
NFL combine or DB floor press for high reps or a straight weight DE
RE is optimized by wave loading within the workout and within the minicycle.
What’s NFL Combine? Do you try to get 225 as many times as possible?
[quote]jackreape wrote:
What has worked well for me:
4 week cycle, sounds familiar huh?
Monday Thursday
ME RE
DE(chains) RE
ME(shirt) RE(this day will be rough)
Wednsday
NFL combine or DB floor press for high reps or a straight weight DE
RE is optimized by wave loading within the workout and within the minicycle.[/quote]
yep, i do one set with 225 meet grip then 1 set close grip.
db floor press trying to get over 20 first set then two more sets for a total rep PR along with first set PR. My best is 19/17/15 with 110s
I was doing my RE day on WS4SB and I loved it. The pump felt great too. I even did pulling movements as my repetition lift. I thought about using the CG press or DB floor presses as my RE lifts. Did you pause at the bottom of floor presses or were you going at a decent clip? Is your competion grip just a matter of preference? Or are there specific limits you have to follow?
[quote]meddl wrote:
Mhm ok then.
Would it be a good idea to work up to a 6RM in the first week then try to beat that RM the following week, perform a DE workout and lesser overall volume in week three as a back off week and then starig over again with a different exercise?[/quote]
Beating RM’s on repetition day might not be the way to go. Maybe start with an 8 RM and do three sets till failure then next week try to beat how many reps you got with a pretty short (1-2 minute) rest interval. That is more RE than beating a 6 RM every week, which stresses the body much like it gets stressed on ME day.
I’ve been looking for information about replacing DE days with RE days and I’m kind of getting conflicting information.
It seems that alot of the people that have been doing this are beat up or have joint problems that DE lifting aggrevates.
Joe Defranco is definately for replacing DE days with RE days, obviously, but Dave Tate and Jim Wendler have both spoken out against this. Here is something I found in the Q&A recently:
Q: Since hypertophy is also a BIG concern of mine, could I use Joe DeFranco’s RE method (doing the max number of reps for 3 sets with 90 seconds rest between sets) in place of the DE day for 3 or so weeks every few months?
A (Dave Tate):Use your accessories to add muscle don’t replace your DE work. If needed add a couple extra sets of 5-6 reps (at a heavier percent) after your speed sets.
I guess the question is “How do you know if you are fast enough?”
It depends on what your goals are. Remember, Defranco isn’t training people to be competitive powerlifters. Many times he is training young HS athletes and trying to bulk them up, or he is training athletes so that they can keep muscle mass they’d otherwise lose during a sports season. He also stresses that sometimes younger athletes aren’t advanced or developed enough to begin doing DE training. According to him, none of his trainees use bench shirts or PLing gear either.
I can’t remember the article, but I was reading that it is ok to do RE days instead DE, and that one DE day every 3-4 weeks should be enough to maintain your speed. Here is a link to Defranco’s site. The article is about someone else who overcame a plateau by replacing DE with RE.
http://defrancostraining.com/ask_joe/archives/ask_joe_12-23-05.htm#question02
I would listen to your own body and keep your own goals in mind when choosing what kind of template you’ll follow. That is why Westside is great because it allows great variation.
[quote]bulletproof_ wrote:
I’ve been looking for information about replacing DE days with RE days and I’m kind of getting conflicting information.
It seems that alot of the people that have been doing this are beat up or have joint problems that DE lifting aggrevates.
Joe Defranco is definately for replacing DE days with RE days, obviously, but Dave Tate and Jim Wendler have both spoken out against this. Here is something I found in the Q&A recently:
Q: Since hypertophy is also a BIG concern of mine, could I use Joe DeFranco’s RE method (doing the max number of reps for 3 sets with 90 seconds rest between sets) in place of the DE day for 3 or so weeks every few months?
A (Dave Tate):Use your accessories to add muscle don’t replace your DE work. If needed add a couple extra sets of 5-6 reps (at a heavier percent) after your speed sets.
I guess the question is “How do you know if you are fast enough?”
[/quote]
I posted a question about this in the elitefts Q&A just to get another opinion and Zach Even Esh replied with this:
Hi J -
thanks for writing in. Are you gaining muscle on your current program at a good rate? If it’s NOT broke, no need to fix it, but be prepared to use variety so the gains keep coming, BEFORE progress stops.
Since you weren’t specific about what you’re training for (athletics, appearance, powerlifting), it’s hard to put a value on speed training for you.
If you’re an athlete, then you’ll want some DE training, but, as you can tell via the articles and speaking w/others, some find that RE helps with gains in muscle and speed and that DE training didn’t help as much.
It shows how different everyone is and how we all react differently to stimuli.
Your idea of using the RE method for assistance work is one way to go as well.
Joe D’s WS4SB is great if you’re looking to add muscle and strength. But, if you recall, Joe left out DE training mainly b/c these were all athletes who were constantly playing in their sport any way, which in essence is true dynamic trianing.
So, in a nut shell, if you feel you’re not progressing the way you want, try ws4sb and push to make those gains bro. Give it time to work though, don’t change a bunch of things or change too often because this makes it very difficult to pin point what works / doesn’t work.
But remember, if you’re not eating enough it’ll be tough to put on the weight and muscle. Eat clean, don’t just add shit food and calories and put on empty, useless weight.
keep us posted bruddah!