Hey Everyone,
I’ve been reading on Dave Tate’s site that alot of the westside lifters get their workout done in under an hour. I tried it on max effort day, but just wasn’t able to. I didn’t stop to talk or anything. Anyone else have any experience with this?
Most people have that problem at first. Its a fitness issue, usually. You need plenty of “work capacity” to be able to do it. Either that or you’re doing too many sets.
on max effort day i was going a little over an hour too when i was doing the westside stuff. i think its because i waited like 5 minutes in between sets. i think your only supposed to do like 3 sets or so where you actually need that length of time to recover in between sets. all of the others are pretty much warm up sets. try to knock the main exercise out within 20 minutes. then you should be able to finish the workout in under an hour. i could be wrong though. feel free to correct me if i am.
It’s possible. My westside workouts are about 40- 50 minutes, usually done in my office with no equipment waiting time. I’ll hit 2-3 attempts at 90% plus. After that about 10 - 15 sets of assistance. Do your assistance work fast with short rest breaks, app. 30-60 seconds. I don’t take my assistance to failure, about 1-2 reps shy of failure.
The key is…other then the 1st main max effort exercise all the other exercises should be done with a minimal amount of rest between sets. This means 45 seconds- 1 minute. Try taking a stopwatch and monitoring your rest intervals.
i used dave tate’s big bench as a guide on how to cycle intensity and volume (but changed exercises) and when I do a medium or low volume I am out of there in a hour or even 30 mins, which is greta since I have football, school, and what not
I train Westside, also. You’re right, max effort days are longer than dynamic effort days. I usually run about one hour and fifteen minutes on max effort days because I rest about three minutes between heavy sets. One guy at my gym only rests about thirty seconds between sets so he’s out on time, but I need longer rest peroids. I don’t worry about the extra time, as long as I get a good workout in.
the rest time for assistant and supplemental work is not a set amount. i remember dave saying that some people like to take only a minute, some people might need 3. it depends on the person.
speed days takes about 45-55 minutes for 4 of us. max effort takes a bit longer for the four of us. if we use equipment, then it takes about 75-80 minutes including warmups, stretching, and abs.