westside barbell routine

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    westside barbell routine


    Hi all. Sorry for my english, i'm russian.
    Tell me please, what is westside barbell routine? How to train with this routine? Thanks.

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    Monday- Max Effort Upper Body
    Tuesday- Dynamic Effort Lower Body
    Thursday- Repetition Effort Upper Body
    Friday- Max Effort Lower Body
    Former Marine, UT-BSN, NSCA-CPT, NASM-CPT, CSCS
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    This is bb or lifting program??
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    Westside is geared for powerlifters. Here are some articles that you might find interesting:

    http://www.deepsquatter.com/strength/archives/index.htm

    You should be able to translate them to Russian to read them easier.
    -- JB \m/
    "There is no point in being alive if you cannot do the deadlift." - Jon Pall Sigmarsson
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    Quote Originally Posted by ukrlanser View Post
    This is bb or lifting program??
    It's called the conjugate method. Just Google the conjugate method and you'll find all kinds of information on it.

    If you're natural, Joe DeFranco has a bit better program for naturals called westside for skinny bastards.

    Here it is:

    http://www.defrancostraining.com/art...rds-part1.html
    Former Marine, UT-BSN, NSCA-CPT, NASM-CPT, CSCS
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    Correct the westside program is called the conjugate method. Its a bit complicated, and its not a cookie cutter one size fits all program. Its a program that uses certain exercises and loads to build strength, using days to work on weak areas. Its pretty advanced.

    As suggested, use westside for skinny bastards. Its a modified version of the conjugate method and a lot easier to follow. Search around youll find a pdf file and can print it out.
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    Quote Originally Posted by kingk0ng View Post
    It's called the conjugate method. Just Google the conjugate method and you'll find all kinds of information on it.

    If you're natural, Joe DeFranco has a bit better program for naturals called westside for skinny bastards.

    Here it is:

    http://www.defrancostraining.com/art...rds-part1.html
    Thanks for the link, this would be good for someone like my bro! Cheers!
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    Thanks all for a information and links.
    But i have no chains and other stuff. Can i train without them? Thanks.
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    Hi! Can u help me?

    Monday- Max Effort bench
    Friday - Dynamic Effort bench

    Max effort means training with a max weight?? Now i am using Kennelly bench routine. How can i combine it with max efforts day?
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    Quote Originally Posted by ukrlanser View Post
    Hi! Can u help me?

    Monday- Max Effort bench
    Friday - Dynamic Effort bench

    Max effort means training with a max weight?? Now i am using Kennelly bench routine. How can i combine it with max efforts day?
    I'd stick to one routine at a time
    ACSM-CPT
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