westside training for bodybuilder

  1. New Member
    slydeflex's Avatar
    Join Date
    Apr 2003
    Age
    53
    Posts
    53
    Rep Power
    167
    Level
    7
    Lv. Percent
    35.08%

    westside training for bodybuilder


    Hi, would this be a good routine for someone that wanted to incorporate a westside template for hypertrophy purposes?

    Day 1 - Max Effort (ME) squat/deadlift
    Squat - Use 80% of max for 5-6 sets of 4 Reps
    Glute-ham raises - 4 x 8-10
    Cable Crunch - 4 x 8-12
    Barbell rows - 4 x 8-10

    Day 2- Max Effort (ME) Bench press
    Bench Press (incline/decline/flat) Use 80% of max for 5-6 sets of 4 Reps
    Floor Press 4 x 5-10
    Cable pushdowns - 4 x 8-12
    Db side lateral or front raises - 4 x 10-12
    Weighted Pull-ups - 4 x 8-10
    Alternating db Curl - 3 x 8-10

    Day 3- Dynamic Effort (DE) Squat
    Box squat Use 70% of your max for 5-6 sets of 6 reps
    Barbell rows - 4 x 8-10
    Side bends - 4 x 8-12
    Bb Shrugs - 4 x 8-12

    Day 4- Dynamic Effort (DE) Bench press
    Bench Press(incline/decline/flat) 70% of your max for 5-6 sets of 6 reps
    Tricep work - as Day 2
    Cable pushdowns - 4 x 8-12
    Weighted Pull-ups - 4 x 8-10
    Alternating db Curl - 3 x 8-10

    I got this from another website that claims that Louie Simmons recommended this type of training in an interview he gave. Would this work good?

  2. New Member
    Rubikon's Avatar
    Join Date
    Dec 2002
    Age
    38
    Posts
    1
    Rep Power
    145
    Level
    1
    Lv. Percent
    0%

    Here is an interview Louie Simmons gave on WSB for bodybuilding.
    http://www.worldtalkradio.com/archive.asp?aid=3255

Similar Forum Threads

  1. Periodization Training for Bodybuilding
    By The Engineer in forum Training Forum
    Replies: 9
    Last Post: 11-19-2013, 04:09 PM
  2. Replies: 5
    Last Post: 10-15-2012, 01:29 AM
  3. Dual Factor Training(2FT) for bodybuilding
    By kdpboa in forum Exercise Science
    Replies: 1
    Last Post: 06-02-2009, 11:32 PM
  4. First time training for bodybuilding competition
    By futureofbb08 in forum Workout Logs
    Replies: 5
    Last Post: 01-21-2009, 08:03 PM
  5. O/T stretching for bodybuilding
    By whale in forum Exercise Science
    Replies: 6
    Last Post: 01-07-2003, 02:07 AM

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •  
Log in