Hello guys,
I’ve one question regarding the speed bench day of the Westside method.
Do you have to lower the bar at normal speed then push it up as fast as possible, OR do you have to make your 3 reps as fast as possible including the eccentric and concentric portion ?
Please excuse my English…
Mathieu
You will want to be lowering the bar (really, pulling the bar) to your chest quickly and explosively. The concentric is really what matters, but a faster eccentric creates the possibility for a faster concentric.
One of the main benefits Louie notes with bands (for both box squats and BP) is the accelerated eccentric they provide. So whether you’re using bands or not, you will want to be getting an explosive and fast eccentric.
Not withstanding the above, you still need to maintain control and good technique. You want to be both training speed and perfecting technique on the dynamic days, so be sure not to let the pursuit of the former compromise the latter. As explosively as you can for both the eccentric and concentric while maintaining good technique.
However you would not use the fast/explosive eccentric with back squat.
Think about “reversing” the bar fast while still maintaining good form and a tight torso. If your arch is drastically changing during the rep, you’re probably not controlling the bar
Great question and responses. The whole point of dynamic effort is to perfect technique and maximize speed strength. Too many people, however, care more about moving the bar fast and technique goes out the window. A lot of new lifters will lift so fast that their back comes off the bench… which it never should. Pull the bar down to your chest, coiling or winding your upper back and explode off your chest drivi.g your upper back into the bench. Young lifters should perform 8-10 sets of 3 reps from anywhere from 55-65% of traini.g max. Change your grips from an inch out from training hand position, to regular grip position, to an inch in from regular position. If new to the conjugate method don’t worry about bands, chains, etc. Just straight weight will work. Another option that is common is perform.dynamic work for two consecutive weeks followed by a week of rep work… which will look something lime 3-5 sets of 8-12 reps at 55-65%. Hope that helps and good luck!
Thank you all for the reply.
Mat’
I have another question :
why the westside method does not advocate dips ? I did not see any template with dips in it…
Mat’
[quote]mat_angus wrote:
I have another question :
why the westside method does not advocate dips ? I did not see any template with dips in it…
Mat’
[/quote]
Mat, dips can absolutely be incorporated into your conjugate training. In fact, if they have proven effective for you in the past they absolutely SHOULD be incorporated.
Every day after your DE or ME lift, the goal of your accessory work should be to strengthen muscle groups that will in turn bring up the Big 3. For Bench, Louie preaches training Triceps, Lats, and Delts with your assistance work. He should have chest in there as well (which gets hit pretty well with your main and supplemental lifts already), and for a raw lifter he would probably stick it right in that list. Dips are very effective in developing triceps and chest for many lifters, so if that helps you by all means incorporate it as part of your assistance work.
[quote]mat_angus wrote:
I have another question :
why the westside method does not advocate dips ? I did not see any template with dips in it…
Mat’
[/quote]
I would do so much more reading on the Westside Method. It’s not just a template, but it’s an involved methodology for developing your lifts. The beauty of it is it’s flexibility. The horror of it is it’s complexity. In a way, the worst and best part of the method are one in the same.
Here’s a really good source of information for the method:
Here’s a another good source:
http://articles.elitefts.com/training-articles/sports-training/dave-tates-free-squat-manual/
Check out Dave Tate’s 9 week beginner’s program too.
And for the DE work, keep in mind that percentage is derived form a competition max with very strong gear. They also train the squat to a box. So if you’re max is a raw max your basing off of, you’ll want to add about 10% to that. If you don’t use a box, add even more.
Also keep in mind that very advanced lifters like those at Westside will be able to get a lot more out of a lot less weight so beginners will want to use more weight. What I’ve seen advocated for most beginner’s and even some DE cycles for advanced lifters are DE cycles with just straight weight. Using just straight weight, you may find that your DE work goes as high as 80 or so percent on your top week if you’re a true beginner and using free squats.