westside barbell club training..

[thewickedtruth]

what's it look like?! 

[Bluto]

hardcore baby! ill see if i can find some links

[thewickedtruth]

Are bands really that much of a benefit when it comes to bench training too?

[The Squadfather]

what's it look like?! 

they do a speed day and a max effort day, on the max effort day they pick a lift that is very similar to the lift itself like a good morning, box squat or cable pull through for the squat, a good morning, safety bar squat, pull off pins set 4 inches off the floor or barbell row for the deadlift and a rack lockout, a board press or a db press for the bench, on the speed day they do 10-12 sets of triples at 55-60 percent of max done very explosively with 25-30 seconds rest on the lifts, there's obviously a lot more but those are some basics.

[MONSTER_TRICEPS]

Are bands really that much of a benefit when it comes to bench training too?

Yes.

Speed benching without bands/chains is useless.

[Hedgehog]

what's it look like?! 

Check the training link thread. I posted some links, go to elite fitness systems site, it's Dave Tate, he's worked with Louie Simmons a long time and has a good understanding of the system.

[Hedgehog]

they do a speed day and a max effort day, on the max effort day they pick a lift that is very similar to the lift itself like a good morning, box squat or cable pull through for the squat, a good morning, safety bar squat, pull off pins set 4 inches off the floor or barbell row for the deadlift and a rack lockout, a board press or a db press for the bench, on the speed day they do 10-12 sets of triples at 55-60 percent of max done very explosively with 25-30 seconds rest on the lifts, there's obviously a lot more but those are some basics.

Excellent post.

I disagree with Westside on the rest between sets on the speed day though. I think you need a couple of minutes between sets then too.

[The Squadfather]

Excellent post.

I disagree with Westside on the rest between sets on the speed day though. I think you need a couple of minutes between sets then too.

Simmons claims that the short rest between the lighter speed sets releases a lot of GH and Testosterone.

[pjs]

Read the articles on elitefts, westside-barbell.com, and in the deepsquatter.com archives.

Do NOT rely on a bodybuilding message board. 

[jong_1]

The third vid. on the 8/26 entry has commentary by Louie Simmons that briefly explains the methodology...

http://rifsblog.blogspot.com/

[Cap]

What would a typical week look like for them?  I tried to google the new article from FLEX mag but couldn't find it yet.

[MONSTER_TRICEPS]

What would a typical week look like for them?  I tried to google the new article from FLEX mag but couldn't find it yet.

Day 1 - Max Effort (ME) squat/deadlift
Squat/deadlift/good morning - Using one of these exercises or a variation of them for no more than 3 consecutive weeks work up from a warm up in sets of 3 until 3 repetitions are no longer possible and switch to a single rep working up to 4 single repetitions of between 90-100% of your max.

Lower back work - Choose from glute-ham raises, reverse hyper-extensions, half deadlifts, Romanian deadlifts, stiff-legged deadlifts (SLDLs), hyper-extensions or cable pulls - 4 x 8-10 (weighted if need be to stay within rep range)

Abs - Any form of rectus abdominus work - 4 x 8-12

Lat work - Any form of upper back work such as wide grip chins, pull downs, barbell rows, cable rows - 4 x 8-10

Day 2- Max Effort (ME) Bench press
Bench Press of any of the above mentioned variations working from a triple to a single.

Tricep work - Any form of core strength tricep work such as close grip bench, JM presses, Tate presses, lying dumbbell extensions - 4 x 5-10
Cable pushdowns - A variety of cable attachments may be used (flat bar, V bar, rope) - 4 x 8-12

Shoulder work - choice of either lateral or front raises - 4 x 10-12

Lat work - as above - 4 x 8-10

Biceps - Pick any bicep exercise of your choice - 3 x 8-10

Day 3- Dynamic Effort (DE) Squat
Box squat 8-12 doubles with 45-65% of 1RM

Lower back work - as Day 1

Side bends (or variation of external oblique training) - 4 x 8-12

Neck work

Day 4- Dynamic Effort (DE) Bench press
Speed bench 8-10 triples with 45-46% 1 RM

Tricep work - as Day 2

Pushdowns - as Day 2

Lat work - as Day 1

Biceps - as Day 2


http://www.muscletalk.co.uk/article-westside-barbell.asp

[Zach Trowbridge]

The newest issue of Flex has a big article on Westside Barbell and the training style.  Pretty interesting stuff.

[Cap]

The newest issue of Flex has a big article on Westside Barbell and the training style.  Pretty interesting stuff.

That's the one I'm trying to find online.  I might have to wait a month or two.

[Man of Steel]

Simmons claims that the short rest between the lighter speed sets releases a lot of GH and Testosterone.

AHAAHAHAHHH!!!

[Hedgehog]

Simmons claims that the short rest between the lighter speed sets releases a lot of GH and Testosterone.

I read up on this (not Simmons though), and there are lots of growth promoting hormones released with short rest.

So Simmons got a point.

Good post.

[BFP]

www.westside-barbell.com

Check out the articles there too

Jason

[BEAST 8692]

I read up on this (not Simmons though), and there are lots of growth promoting hormones released with short rest.

So Simmons got a point.

Good post.

perhaps, but i recall simmons saying on many occasions that he is not looking for hypertrophy in his lifters, that hypertrophy was not the goal of a pl.

[trab]

perhaps, but i recall simmons saying on many occasions that he is not looking for hypertrophy in his lifters, that hypertrophy was not the goal of a pl.

He calls it a "Side effect". (Hypertrophy) Says too big of quads actualy interfer w/ the squat.
Check the quads of a big selection of the worlds absolute strongest squaters. No stick legs, but not Platz or Branch's build either. Hips, Ass, erectors-low back,.

Watch the wide stance squaters, they take quads out of the lift as much as they can.

[BEAST 8692]

He calls it a "Side effect". (Hypertrophy) Says too big of quads actualy interfer w/ the squat.
Check the quads of a big selection of the worlds absolute strongest squaters. No stick legs, but not Platz or Branch's build either. Hips, Ass, erectors-low back,.

Watch the wide stance squaters, they take quads out of the lift as much as they can.

true

it also has much to do with the fact that massive quads can kill your max deadlift. they get too big to move the weigtht around as you drive through the hips. the reason why platz was a lousy deadlifter.

simmons actually started doing his speed work in sets of 2 because he realised that sets of 10 produced more hypertrophy.

[Hedgehog]

perhaps, but i recall simmons saying on many occasions that he is not looking for hypertrophy in his lifters, that hypertrophy was not the goal of a pl.

Yes. And I believe he's wrong.

You need to train IIa fibers until you grow into the right weight class, then you can start with try training IIx fibers only.

Just my opinion though.

[trab]

Yes. And I believe he's wrong.

You need to train IIa fibers until you grow into the right weight class, then you can start with try training IIx fibers only.

Just my opinion though.

Simmons Talks alot about exactly that. Being inthe proper weght class is top import. then he goes for more hypertrophy.
That guy aint dumb.

[BEAST 8692]

Simmons Talks alot about exactly that. Being inthe proper weght class is top import. then he goes for more hypertrophy.
That guy aint dumb.

i think hypertrophy's going to happen anyway. as you say, it's a side effect to the heavy weight training.

i just think he realizes that, given that fact, why train specifically for it when it comes to the majority of your training focus.

if he identifies a weakness eg. hams, he'll have the lifter build up that particular area with frequent strength work.

obviously wolfe is in a better position to coment here but, comp weight aside, any specific hypertrophy training (specifically for muscle mass involved in the lift) would be reserved for off season.

i could be flat wrong on this and i know trab has researched louie's theories far more than me, but this is what i understand of his methods. please correct me if i'm wrong as i am really interested in this guy's ideas. he has made the biggest impact on strength training in the western world in the last 30 years imo.

[trab]

It'd be hard to read every thing he's got, but I recall,..
 "usually better to be toward the top of a weight class than bottom".
   
 And they realy are not working for "a BBing look" it just happens from the heavy iron.
 Actualy they make fun of BBers often.

With a gut like many of them sport, They need to pick on something? 

Cant argue w/ results though. He says they quit even keeping track of 500lb benchers in his gym long ago.

[BEAST 8692]

It'd be hard to read every thing he's got, but I recall,..
 "usually better to be toward the top of a weight class than bottom".
   
 And they realy are not working for "a BBing look" it just happens from the heavy iron.
 Actualy they make fun of BBers often.

With a gut like many of them sport, They need to pick on something? 

Cant argue w/ results though. He says they quit even keeping track of 500lb benchers in his gym long ago.

i have to say, louie has influenced my own training in that my primary goal is speed, power and strength, especially through the hips, back, traps. i love bbing and i'm not underestimating the difficulty of getting to 260lbs ripped but adding muscle size for the sake of muscle size is a bad idea for me. having said that, adopting louie's ideas, especially in regard to gaining strength while protecting the joints has been the best thing i ever did. i can't believe i used to lift heavy weights the way bbers recommend. i dunno, maybe some guys have joints (especially shoulder stabilzers) that can tolerate the abuse, but mine don't especially seeing as i need as much rom as possible around those joints.

actually, i'm lucky because i don't have to perform a stupid exercise like the bench press anymore so i don't have to contort my body into a pretzel just to work my chest, delts and tris. p/lifters, on the other hand, do so they have to find a way to bench heavy weights without hurting themselves ie reduce the rom.

it's funny how p/lifters get criticised for reducing the rom, but how exactly do you perform a bench press with a full rom anyway. the bar obviously gets in the way (ever seen guys like cutler train chest, he has a massive chest, short arms, and he still doesn't touch the bar on his chest/sternum). what's even funnier is when bbers started using dumbells, apparently for this very reason. only problem is nobody benches heavy dumbells for a decent rom anyway (we've all seen ronnie do his partial dumbell presses ) so if bench press is the best exercise for chest then it follows that rom is NOT important at all, which is just aswell because great rom + super heavy weight = fucked shoulder stabilizers. this is the kind of stuff i learnt from simmons and tate and it wasn't soon enough unfortunately. thank god for simmons though. i'll listen to/read/watch anything i can on simmons or tate.

i have pretty much invented my own system of training now when it comes to weights. strength coaches and personal trainers are still stuck in the dark ages anyway. as arthur jones used to say, personal trainers and strength coaches are dumber than the bodybuilders. he was dead right (pardon pun). antiquated ideas that will downright hurt you if you start using some serious weight.