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Westside Training Articles Database

ivydude

Board Supporter
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
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Westside Sample 9 Week Program
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Exercises Explained: Pics and Video
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(pics)
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(video)
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Dave Tate on Max Effort (ME)
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(part 1)
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(part 2)

ME Bench Exercises
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ME Deadlift Exercises
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ME Squat Exercises
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ME Good Mornings
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General Physical Preparedness (GPP)
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Great Article on How to Bench Properly (and hence increase your bench!)
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Box Squatting by Dave Tate
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Great Article on Increasing your Deadlift (Program)
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Overcoming Lousy Leverages aka Stop Bitching About Your Weaknesses and Work on Them
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(part I)
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The Conjugate Method Explained
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WSB Pics and Articles…Good for Inspiration
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WSB Homepage
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Where to Buy Some of the Equipment
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(bands)
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(shirts/suits and accessories)
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(shirts/suits and accessories)

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

A lot WSBers are cutting this out currently.
 
Interesting collection of articles. I'll surely try WSB in the future !
 
ivydude said:
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
Invalid Link Removed



Westside Sample 9 Week Program
Invalid Link Removed

Exercises Explained: Pics and Video
Invalid Link Removed
(pics)
Invalid Link Removed
(video)
Invalid Link Removed
(video)


Dave Tate on Max Effort (ME)
Invalid Link Removed
(part 1)
Invalid Link Removed
(part 2)

ME Bench Exercises
Invalid Link Removed

ME Deadlift Exercises
Invalid Link Removed

ME Squat Exercises
Invalid Link Removed

ME Good Mornings
Invalid Link Removed

General Physical Preparedness (GPP)
Invalid Link Removed

Great Article on How to Bench Properly (and hence increase your bench!)
Invalid Link Removed

Box Squatting by Dave Tate
Invalid Link Removed

Great Article on Increasing your Deadlift (Program)
Invalid Link Removed

Overcoming Lousy Leverages aka Stop Bitching About Your Weaknesses and Work on Them
Invalid Link Removed
(part I)
Invalid Link Removed (part II)

The Conjugate Method Explained
Invalid Link Removed

WSB Pics and Articles…Good for Inspiration
Invalid Link Removed

WSB Homepage
Invalid Link Removed

Where to Buy Some of the Equipment
Invalid Link Removed (a little of everything-boards, bands, grippers, etc.)
Invalid Link Removed
(bands)
Invalid Link Removed
(shirts/suits and accessories)
Invalid Link Removed
(shirts/suits and accessories)
Click to expand...

I can't get any of these links to works. Anyone have any updated links to the first two atleast?
 
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