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westside barbell routine

ukrlanser

New member
Hi all. Sorry for my english, i'm russian.
Tell me please, what is westside barbell routine? How to train with this routine? Thanks.
 
Monday- Max Effort Upper Body
Tuesday- Dynamic Effort Lower Body
Thursday- Repetition Effort Upper Body
Friday- Max Effort Lower Body
 
Westside is geared for powerlifters. Here are some articles that you might find interesting:

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You should be able to translate them to Russian to read them easier.
 
ukrlanser said:
This is bb or lifting program??
Click to expand...

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:

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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.
 
kingk0ng said:
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:

Invalid Link Removed
Click to expand...

Thanks for the link, this would be good for someone like my bro! Cheers!
 
Thanks all for a information and links.
But i have no chains and other stuff. Can i train without them? Thanks.
 
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?
 
ukrlanser said:
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?
Click to expand...

I'd stick to one routine at a time
 
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