With the barbell, this represents 20% of our training and 80% is small special exercises, Reverse Hypers 40,000lbs, Plyo Pushes (Leg Press) 50,000lbs plus inverse curls, shrugs, abs, etc. However, if you’re a raw lifter, then you may need to tweak some things to suit your individual needs. You still max out but less weight is needed to do so, meaning you can recover faster. If I am training to 85% of my max, I work up to a triple. Westside Barbell is an Invitation Only Training Facility/Living Laboratory pushing the boundaries of Athletic performance under the guidance of Louie Simmons. The high reps build muscle mass, but has little other value. Most write it off as only working for geared lifters, and instead turn to other types of programming that emphasize volume and simplicity in exercise selection. This is exactly what I will be discussing in this article. Remember our system is based on physics, mathematics, and bio mechanics. They teach you to stay tight and how to be explosive, and they’re also easier to recover from than regular squats. Either way, it’s a load of crap. They can be used for max effort, dynamic effort, or even as a supplemental lift. The answer is simple, the same. Westside for raw made easy by Burley Hawk The Westside Method, also known as the Conjugate Method, is a program that is often times misunderstood in the raw powerlifting realm. All of the strongest people I know in the world all have one thing in common; they know their body and they know how to train themselves. Not everyone can lift 60% at 0.9- 1.2m/s. The fourth week I perform a good morning exercise between 80-85%. In my experience, if you are properly executing speed bench your bench will climb drastically. I also like to use my dynamic effort upper days to train my overhead press immediately following my speed bench. They make you faster and stronger, and they teach you to get tight. 9 sets of 3 reps with close to moderate grip. The way I use my max effort lower days is to focus on training the deadlift and the good morning. Now, by accident you build high force in the second phase or block. What’s wrong with this thinking? As a lifter it is paramount that you begin to learn your body and the basic principles of strength for yourself. This is a minor tweak that makes a huge difference recovery wise. Take the time to learn, and you will be strong for a lifetime. What I have provided above is a very basic, simplistic approach to the Westside method that you can implement into your training immediately. I prefer to use 75% bar weight for my dynamic squat days. If you’re having a bad day, that 60% can be more like 70%. The system utilizes the max effort method, dynamic effort method, and the repetition effort method. My goal is to explain it simply, that way you can immediately apply it to your training. On speed day we use 40% of a one rep max with roughly 85 – 125lbs of band tension or 80-120lbs of chains. Two sets of dumbbells with a weight you can do 20 reps fairly easy for the two sets. Check out Dan breaking the World Record in the 242s class Raw … The list that follows is pretty much a list of commonly preached Westside philosophy which—if removed from your training—will open up massive new potential for gaudy and continued gains. The advantage of a Westside style program is the level of customization, and personalization it offers.
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