[ivydude]

Westside Training Articles Database


Here is a list of WSB articles I have found to be very helpful in my training. Some of the articles may seem a bit complex at first, but don’t be scared off by something you don’t first understand. Instead, post and ask questions about it. Someone on here will be able to help you out. If a mod wants to sticky this I would appreciate it.


Westside Basics
http://www.isu.edu/~andesean/SIMSEM.htm



Westside Sample 9 Week Program
http://www.elitefitnesssystems.com/d...ng-program.htm


Exercises Explained: Pics and Video
http://www.weighttrainersunited.com/directory.html
(pics)
http://www.joeskopec.com/assist.html
(video)
http://www.uwlax.edu/strengthcenter/...ideo_index.htm
(video)



Dave Tate on Max Effort (ME)
http://www.elitefts.com/documents/methods.htm
(part 1)
http://www.elitefts.com/documents/me...max-effort.htm
(part 2)

ME Bench Exercises
http://www.elitefts.com/documents/max_effort_bench.htm

ME Deadlift Exercises
http://www.elitefts.com/documents/ma...t_deadlift.htm

ME Squat Exercises
http://www.elitefts.com/documents/max_effort_squat.htm

ME Good Mornings
http://www.elitefts.com/documents/ma...oodmorning.htm

General Physical Preparedness (GPP)
http://www.elitefts.com/documents/ge...eparedness.htm


Great Article on How to Bench Properly (and hence increase your bench!)
http://www.t-nation.com/findArticle....e=body_115b600

Box Squatting by Dave Tate
http://www.t-nation.com/findArticle....=body_120squat

Great Article on Increasing your Deadlift (Program)
http://www.elitefts.com/documents/frequent_pulling.htm

Overcoming Lousy Leverages aka Stop *****ing About Your Weaknesses and Work on Them
http://www.t-nation.com/readTopic.do?id=739197
(part I)
http://www.t-nation.com/readTopic.do?id=740326 (part II)

The Conjugate Method Explained
http://www.elitefts.com/documents/co...e_training.htm


WSB Pics and Articles…Good for Inspiration
http://www.t-nation.com/readTopic.do...ageNo=0#bottom

WSB Homepage
http://www.westside-barbell.com/

Where to Buy Some of the Equipment
http://www.elitefts.com/ (a little of everything-boards, bands, grippers, etc.)
http://www.ironwoodyfitness.com/Fitn...ess_bands.html
(bands)
https://ssl4.westserver.net/titansupport/index.htm
(shirts/suits and accessories)
http://www.inzernet.com/
(shirts/suits and accessories)

[guyfromkop2]

i dont train westside, but still a good article

[LCSULLA]

Thanks Ivy. Stickining it

[Rage (SoCal)]

Awesome contribution Ivy, thanks. Printing out now so I have something to read about in my next class. LOL

[ivydude]

One of the benefits of training WSB is that you are actually incorporating 3 training styles into the routine:
1) for maximal strength,
2) for speed, and
3) for hypertrophy.

The last one is not a typo. You can get hypertrophic benefits out of WSB, although admittedly it's not the primary purpose of the program. Give it a shot. The first time you do it I guarantee SIGNIFICANT hypertrophy on your lower body.

[glenihan]

can definitely attest to the hypertrophy in the lower body .. added over an inch to my thighs in a little over 2 months

[exnihilo]

At this point I don't really do a pure westside any more, I've found I get better results by making a few modifications...

1. No DE days... All lifts are done explosively anyhow, and I don't need that much raw technique work, at least not with light weights.

2. Limited 1rm work, basically only while wearing gear, to work on equipped technique. I work up to a 5rm on my core exercise instead.

3. Two max effort days for bench and two max effort days for squat/deadlift each week.

4. I repeat exercises every two weeks. I've found that repeating exercises more often than this has little additional benefit as far as increasing strength. I might even try a 3 week exercise rotation at some point in the near future, two many variables being manipulated now to get a really good idea of how well that would work though.

5. VERY limited supplemental and assistance work. I've found that it just isn't useful for me, unless I have a major weak point that is holding me back and messing up my technique. I train my core every leg day with HEAVY core exercises (russian twists, decline sit-up 5 second static holds with a dumbell, machine crunches) and on days when my ME move doesn't fry my posterior chain (Leg press and squat ME days) I do a supplemental move such and GHR, reverse hypers, RDL or stiff legged deadlifts. My upper body basically gets away with one benching movement and one back movement, then on an off day I come in and do a shoulder movement such as upright rows, hang snatches, dumbell lateral raises or what not. I'll probably add some 4 board presses and skull crushers (with lots of band tension... I've had the same problem glen is currently experiencing) in at some point as my fitness permits.

[ivydude]

Originally Posted by exnihilo

No DE days... All lifts are done explosively anyhow, and I don't need that much raw technique work, at least not with light weights.

A lot WSBers are cutting this out currently.

[borobulker]

the westside basics article sums it all up..


such a good post...