I have a question. Is it entirely possible to tune westside more for size gains.
This really seems redundant especially with the “westside for skinny bastards” training program.
But this there a way to increase it’s mass building potential?
The W4SB program seemed like it was for in season athletes.
Lets say you weren’t doing much else in the way of training what else could you add in there to add size and strength?
Might be useful to replace some of the isolation exercises with compound exercises.
When I’m training my powerlifters for size and strength using the westside training methods, I get the lads to do their speed and max days as normal but with a twist. On their assistance exercises, I get them to perform more reps, sets, and short breaks(under 60 secs. Example, Speed Bench 10 X 3 50-60% max. Next with the assistance exercises for e.g close grip bench press 5-6 sets 6-12 reps rest 45-60 secs, seated shoulder dumbell presses 5-6 sets 6-12 reps rest 45-60 secs, seated row 5-6 sets 8-15 reps rest 45-60 secs, ab curls on ball 5-6 sets 6-15 reps 45-60 secs break.
On speed squat days, 10 x 2 box squats 50-60% max. Then I get the lads to perform step ups 5-6 sets 6-15 reps 60 secs break. Reverse hypers 4 sets 10-15 reps 45-60 secs rest, split squats 3 sets 12-15 reps 45-60 secs rest.
On max bench days, work up to 1-3 rep max in either rack presses, floor presses or in incline bench press. Then with the assistance exercises, perform 5-6 sets of chinups 6-8 reps 60 secs rest, chest dips, 5-6 sets of 6-10 reps 60 secs rest. Seated shoulder presses 5-6 sets 8-12 reps 60 secs rest Leg raises 4 sets 6-15 reps 45 secs rest. On Max squat days, work up to 1-3 rep max on the box. Then perform glute ham raises, 5-6 sets 6-10 reps 60 secs rest, petersen step ups 4-5 sets 8-15 reps 30secs rest, lunges 3 sets 12-15 reps 30 secs rest.
If you train three days per week, you could spread the four sessions over in to the following week. Example Monday speed bench Wednesday Speed squat Friday max bench Monday max squat. The above is only an example and I have had some success with the powerlifters I trained using a similar model. Select exercises that you prefer and vary them around evry 4-6 weeks. The model isn’t a hundred percent perfect, I’d guess other people have better versions of the system but I’d thought I’d share what has worked for my powerlifters in the past.
Kieran, Ireland
If you get the training templates manual off the Elite FTS website, there is a variation called Westside for Mass Gains.
thanks a LOT guys i’ll be reading up!
From what I understand, if you use your ME days to work up to a 3-5 rep max rather than a single max, there is more of an emphasis on mass. I read in one of CT’s Prime Time posts that if westside is broken down into 50% hypertrophy work (6-12 reps), 25% strength work (3-5 rm), and 25% power work, it will serve as an accumlation program.
Xen Nova,
Follow the beginner 9-week template Dave Tate laid out for you here. I believe training following a westside template will put on a lot of muscle. You’ll get plenty of volume w/ all of the assistance exercises. Don’t forget how much size will be added due to the strength gains as well. Be sure to eat enough to support growth, and you will.
It is actually impossible to make size gains while on Westside, in fact size and strength are inversely related. If you do any exercise with less than 12 reps you’ll get stronger but your muscles will shrink due to their increased density. Also if you don’t wear a lifting belt for every exercise and keep your feet in the air while benching you’ll develop horrific back problems. Hope this helps.
[quote]cap’nsalty wrote:
It is actually impossible to make size gains while on Westside, in fact size and strength are inversely related. If you do any exercise with less than 12 reps you’ll get stronger but your muscles will shrink due to their increased density. Also if you don’t wear a lifting belt for every exercise and keep your feet in the air while benching you’ll develop horrific back problems. Hope this helps.[/quote]
Ummm… this is a joke right? It seems like sarcasm, but the context doesn’t fit… yeah, must be a joke.
haha, I was thinking the same thing.
I gained 40 lbs since going to Westside/powerlifting.
And it ain’t all fat, lol…
oh yeah and once upon a time there was a bodybuilder who only trained in the 12 rep range and got so big but not strong, bla, bla, bla…LOL
Thanks guys, I’ll be reading up meanwhile, I have about 5-6weeks before I switch to the darkside.
i tried it before but i burned out pretty quick. But i worked hard and my work capacity is nuts now.
like i said i’ll be reading up meanwhile and i’ll post my sch. for you guys to look over soon.
and uh… captain salty, on average the guys who go to westside barbell and start training gain 40lbs of muscle in a year. And most of these guys are already in the 220+'s, and already are seasoned lifters. Some of them have to try NOT to gain weight. And these are the natural one’s lol.
Anyway I’m getting in around 4500-5000 calories a day now for the past 3-4 weeks.
Three 66 gm protien shakes a day along w/ a gallon of milk and 3-4 meals. I know i can get big, I just want to get stronger too.
My sport is MMA (muay thai, wrestling and bjj), and I train 3-4x a week thats my reason for the surplus in calories, cause I know i burn a lot. I started ingesting a lot now so I can get used to it.
Any special considerations I should take because I train MMA too? I was thinking maybe an ME pulling day (weighted chinups) and a DE pulling day (clap pullups on the gravitron thingy or maybe really fast lat pulldowns)
Also I was considering doing a rep work type thing based on EDT, like instead of DE work (cause u need a great deal of strength endurance in mma) I could take a specific exercise at a set weight, set a 3min timer and rep out basically (with short rests as needed).
I know I’m over thinking this but it’s just my curiosity.
I know they say curiosity killed the cat…
but satisfaction brought him back 
Hey Xen whats up man.
This is Mule from the UG/OG.
Check out the Tate’s Tool Box article he talks briefly about gaining some size and what methods he uses in the Sample Template Developement section of the article.