[quote]remixpaul wrote:
thanks for that info drama but how long should i rest … 30-45 secs or 2-3min?[/quote]
Jesus H Christ, just go fucking do it. Your sweating the small shit. The internet is a blessing and a curse. You need to figure out small crap like this on your own.
[quote]Johnny Drama wrote:
remixpaul wrote:
i dont really like the original format of DE lower body … anybody have ay diff ideas of any other formats for DE lower body? i think there was a link for this on elitefts.com but idk
I told you in the PM’s you are making this far more complicated than it is. Donut is right in that you are over analysing things when you would be far better diving into a program with intensity.
Also, which program are we talking about here? WSFSB or the actual Westside template? [/quote]
He’s PM’ing you too? I think he’s asking us the same stuff and getting the same answers.
He is definitely overthinking everything.
Remixpaul, just get your ass in the gym and start following the program. Make changes as needed to suit your current conditioning and strength levels.
WS4SB is a template. Use what works for you. Adjust as needed. But still follow the “overall” template as designed.
[quote]geekboy wrote:
I am interested to know what everyone does for their upper body RE exercise. Do you do push-ups, chins, DB press or a mixture of the above? What do you find the most effective?
Geekboy[/quote]
I’ve used Blast-strap push-ups with and without an Xvest, Bench presses for reps (using 95lbs) and other pushup variations. I’ve used DB bench press variations for 4 sets of 12-15 on a Swiss ball or bench as a “break” between costant max rep days.
[center][photo]8528[/photo][/center]
For example, I may perform Blast-strap push-ups for four weeks, then two weeks of bench presses for reps and then two weeks of DB benches on the Swiss ball for 12-15 reps before going back to a max rep day exercise (just like Joe suggested in WS4SB 3).
[quote]remixpaul wrote:
thanks for that info drama but how long should i rest … 30-45 secs or 2-3min?[/quote]
Sorry mate, I think I’ve given you enough info to go out there and do it. Read through all the articles I’ve given you. Check Berardi for your nutritional stuff and even give that search function a whirl.
I’ve stated time and time again. 30-45 seconds rest would be more up your alley for the type of conditioning you are after.
[quote]Donut62 wrote:
remixpaul wrote:
thanks for that info drama but how long should i rest … 30-45 secs or 2-3min?
Jesus H Christ, just go fucking do it. Your sweating the small shit. The internet is a blessing and a curse. You need to figure out small crap like this on your own.[/quote]
I fully agree that the net is a blessing and curse. This site for instance has more programs than you could do in a lifetime. They would all work, some better than others. For a newbie they can get lost in a sea of information.
[quote]Nate Dogg wrote:
He’s PM’ing you too? I think he’s asking us the same stuff and getting the same answers.
He is definitely overthinking everything.
Remixpaul, just get your ass in the gym and start following the program. Make changes as needed to suit your current conditioning and strength levels.
WS4SB is a template. Use what works for you. Adjust as needed. But still follow the “overall” template as designed.
[/quote]
There’s definitely some broken record action going on here. I think if you are a true beginner, just stick to the program. When you get a bit more experienced you can tinker with it to suit individual needs like many of us have.
[quote]Nate Dogg wrote:
I’ve used Blast-strap push-ups with and without an Xvest, Bench presses for reps (using 95lbs) and other pushup variations. I’ve used DB bench press variations for 4 sets of 12-15 on a Swiss ball or bench as a “break” between costant max rep days.
For example, I may perform Blast-strap push-ups for four weeks, then two weeks of bench presses for reps and then two weeks of DB benches on the Swiss ball for 12-15 reps before going back to a max rep day exercise (just like Joe suggested in WS4SB 3).
[/quote]
Cool home gym Nate. I’ve seen the photos on the other thread. Very impressed. I’m mid way through decking mine out. I’ve got the essentials, now just a few extras to fluff it up.
I’ve dropped this program. I think after a high volume “bodybuilding” phase, It’s a great program to rapidly put strength on your chosen lifts, but only for about 3 weeks. I know you’re supposed to switch every 3 weeks or so, but I’m straight DRAINED after max triples for 2-3 weeks.
I’m going to do the Waterbury method for a month or so and go back into high volume training. I wish everyone the best of luck on this and I’ll be checking progress. Get at it.
[quote]WhiteFlash wrote:
I’ve dropped this program. I think after a high volume “bodybuilding” phase, It’s a great program to rapidly put strength on your chosen lifts, but only for about 3 weeks. I know you’re supposed to switch every 3 weeks or so, but I’m straight DRAINED after max triples for 2-3 weeks.
I’m going to do the Waterbury method for a month or so and go back into high volume training. I wish everyone the best of luck on this and I’ll be checking progress. Get at it.[/quote]
To each his own I suppose. I have no problems changing the ME exercise. By the end of the 3rd week I feel that I couldn’t handle another week of the same ME exercise but by changing it up, it works well physically and mentally. 3 weeks is just a mere toe in the water in my opinion.
It depends what your goals are too. If you are after size there probably are better programs out there. It it’s athletic performance, strength and power, I just can’t go past this program.
[quote]Johnny Drama wrote:
WhiteFlash wrote:
I’ve dropped this program. I think after a high volume “bodybuilding” phase, It’s a great program to rapidly put strength on your chosen lifts, but only for about 3 weeks. I know you’re supposed to switch every 3 weeks or so, but I’m straight DRAINED after max triples for 2-3 weeks.
I’m going to do the Waterbury method for a month or so and go back into high volume training. I wish everyone the best of luck on this and I’ll be checking progress. Get at it.
To each his own I suppose. I have no problems changing the ME exercise. By the end of the 3rd week I feel that I couldn’t handle another week of the same ME exercise but by changing it up, it works well physically and mentally. 3 weeks is just a mere toe in the water in my opinion.[/quote]
By changing the ME exercise every two weeks, I make constant progress. However, the one thing I do have to watch is the volume of my assistance lifts and supplemental lifts. After 3-4 weeks, I tend to feel beat up due to the volume of those exercises.
I can usually back off on the supplemental stuff a bit (less sets or take out an exercise or two but still lift heavy) and continue making good progress.
Agreed. It’s one of the better programs out there for all of those things. The only other things I use and recommend are Renegade Training and Ross Training. But if you compare all three, they are very similar.
I think the basic concepts of the program are more important than going “Oh I need to do this for this many sets for this many reps.” As Jim Wendler would say: Lift heavy shit, then bodybuild; lift shit fast, then bodybuild; lift shit as many times as possible and then bodybuild. That’s what this is.
On my ME Lower day this week I deadlifted 5x455 for a new PR. After that I did two sets of 45 degree back raises and left. I knew I had expended too much effort on the deadlifts to do anything else to make me better on that day. You just gotta go with the flow.
[quote]Nate Dogg wrote:
By changing the ME exercise every two weeks, I make constant progress. However, the one thing I do have to watch is the volume of my assistance lifts and supplemental lifts. After 3-4 weeks, I tend to feel beat up due to the volume of those exercises.
[/quote]
There’s a gym in my town where the owner is a strongman competitor and accomplished power lifter. Everybody at his gym trains with the Westside template. He actually changes the ME exercise on a weekly basis. So week 1 he’ll do a standard bench press, wk2 3 board press, wk3 incline bench and he then repeats it.
I’ve had a crack at it and don’t find it as good as 3 weeks of the same ME Exercise which works well for me and my training partners.
I start with 4 sets of assistance and supplemental lifts and scale it back to 3 per exercise by the 3rd week. So in that week I’m lifting my heaviest on the ME exercises and doing a little less volume on the others. It works well for me so that is all that matters.
[quote]
Agreed. It’s one of the better programs out there for all of those things. The only other things I use and recommend are Renegade Training and Ross Training. But if you compare all three, they are very similar.[/quote]
I’m a fan of Poliquin’s GVT. I’ve tried Thib’s OVT and didn’t find it as good despite the hype saying it should be better. My strength gains were negligable on both programs but I put a little size on.
And I don’t mean to sound like I’m some sort of WS4SB expert here or anything. I’m just sharing my experiences with using the basic program for the past two years. So don’t take my word as anything more than the opinion of some random schmuck, anyone.
[quote]Johnny Drama wrote:
I’ve had a crack at it and don’t find it as good as 3 weeks of the same ME Exercise which works well for me and my training partners.
[/quote]
I’ve found similar things. I think that people without a highly advanced training age take at least a week simply to get readjusted to the movement, so at least two weeks of the same movement is what I have found to work best for me. Someone who has been powerlifting for 20 years doesn’t need a session of a lift they have done a couple hundred times.
[quote]Donut62 wrote:
I think the basic concepts of the program are more important than going “Oh I need to do this for this many sets for this many reps.” As Jim Wendler would say: Lift heavy shit, then bodybuild; lift shit fast, then bodybuild; lift shit as many times as possible and then bodybuild. That’s what this is.[/quote]
He’s a smart man that Jim Wendler.
[quote]
On my ME Lower day this week I deadlifted 5x455 for a new PR. After that I did two sets of 45 degree back raises and left. I knew I had expended too much effort on the deadlifts to do anything else to make me better on that day. You just gotta go with the flow. [/quote]
Exactly. Last night my training partner was a little off his game with a cold. We still busted our ass on the deadlift but got through it a lot quicker. We increased the weights at a higher rate and he ended up around 20lbs off his weight that he hit last week on purppose.
We did the supplementary exercises and he out feeling pretty good. Had he been totally regimented he would have tried to do an exact amount of sets, reps and weight he would have failed and probably fatigued himself too much for the next session.
[quote]Donut62 wrote:
And I don’t mean to sound like I’m some sort of WS4SB expert here or anything. I’m just sharing my experiences with using the basic program for the past two years. So don’t take my word as anything more than the opinion of some random schmuck, anyone.[/quote]
Same here Donut. It’s just good to have a bunch of guys to throw around ideas and experiences about the WSFSB program.
[quote]Donut62 wrote:
I’ve found similar things. I think that people without a highly advanced training age take at least a week simply to get readjusted to the movement, so at least two weeks of the same movement is what I have found to work best for me. Someone who has been powerlifting for 20 years doesn’t need a session of a lift they have done a couple hundred times.[/quote]
You’re right there. On the second week I’m probably a little stronger just because I have readjusted to the movement. I think 3 weeks is a perfect number for me on the ME exercises.
so am doing the stairs as my conditioning but with short rest periods (30secs-45) but i really dont know for how long i should? what do u guys reconmend? a good 30min? or go all out for an hour?
[quote]remixpaul wrote:
so am doing the stairs as my conditioning but with short rest periods (30secs-45) but i really dont know for how long i should? what do u guys reconmend? a good 30min? or go all out for an hour?[/quote]
Maybe go back and see what we recommended the first time you asked that question.
[quote]Nate Dogg wrote:
Johnny Drama wrote:
It depends what your goals are too. If you are after size there probably are better programs out there. It it’s athletic performance, strength and power, I just can’t go past this program.
Agreed. It’s one of the better programs out there for all of those things. The only other things I use and recommend are Renegade Training and Ross Training. But if you compare all three, they are very similar.[/quote]
I personally have tried Martin Rooney’s “Training for Warriors” and have to say they are equal first in my own experience for improving athletic performance. Even though Rooney and DeFranco train different kind of athletes (DeFranco: many sports, Rooney: mainly MMA or grappler), the strength component is extremely similar and every t-nationer can tell they both are strongly influenced by Westside.
My $0.02NZD worth,
Geekboy