westside barbell routine
- 09-12-2010, 03:49 AM
- 09-12-2010, 04:35 AM
Monday- Max Effort Upper Body
Tuesday- Dynamic Effort Lower Body
Thursday- Repetition Effort Upper Body
Friday- Max Effort Lower BodyFormer Marine, UT-BSN, NSCA-CPT, NASM-CPT, CSCS
09-12-2010, 05:06 AM
09-12-2010, 09:28 AM
Westside is geared for powerlifters. Here are some articles that you might find interesting:
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
09-12-2010, 03:35 PM
If you're natural, Joe DeFranco has a bit better program for naturals called westside for skinny bastards.
Here it is:
Former Marine, UT-BSN, NSCA-CPT, NASM-CPT, CSCS
11-14-2010, 03:54 AM
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.
11-14-2010, 04:50 AM
03-11-2011, 03:59 AM
Thanks all for a information and links.
But i have no chains and other stuff. Can i train without them? Thanks.
05-10-2011, 03:37 AM
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?
05-23-2011, 07:59 PM
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