An Advanced System For Beginners: Westside Barbell Method. I am going to share with you the magic bullet. The best program that will take you from 9. The best program for you is exactly, with 1. All of them. You’re welcome. Have you ever wondered why there are a trillion different strength programs out there?
![Westside Barbell Program For Beginners Westside Barbell Program For Beginners](http://anybodyfit.com/wp-content/uploads/2015/03/Legend-Fitness-3234-Westside-Barbell-Ultra-Supreme-Reverse-Hyper-750.jpg)
Workout Routine for Beginners using a Barbell. Every exercise requires the use of a barbell. This exercise program is a 1-day program that you can use. Our Westside Barbell Certified Gym page is being re-imagined. Sorry for the inconvenience! What is Westside Barbell? Westside Barbell Certified Gyms.
It is because at some point, somewhere, for someone, that exact program caused massive gains for the participants. Understandably, this makes choosing a program incredibly difficult. Then, once you pick one, implementing it is even harder especially if you don’t train with someone/a group. The implementation of a program becomes more difficult because we are literally inundated with all those other programs flying around. Check any Internet forum.
Very few people are doing exactly the same program. Check back a month later. Only a small percentage of people are STILL doing that same program they were on. If you develop a program that gets you to all your goals in a month, I am honored to know that you are reading my crappy little article from your solid gold and platinum weight room from your newly colonized Martian Muscle Base.
The biggest variable for success in any facet of life is consistency. The problem with strength training is (to steal a line from Dan John) everything works for a short time and nothing works forever. With all that in mind, here are my qualifications for for choosing a program: – Is this going to make me stronger?– Can I change things up (variation). There is progression and there is periodization. Also, this is EXTREMELY basic programming. So, take this for exactly what it is, my interpreted version of how a relative beginner should use the Westside System.
Westside Barbell is a private “Invitation Only” elite training. 1By Louie Simmons THE WESTSIDE BARBELL BOOK OF METHODS 2 THE WESTSIDE BARBELL BOOK OF METHODS By Louie Simmons Scribd is the. Overview of the Westside program. Why I Wouldn’t Westside. The methods employed at Louie’s Westside Barbell were developed both organically and through the extrapolation. Westside: The Program.
The following is in chronological order by how training should be organized: Step 1: Do a Meet. I am being 1. 00% serious when I say this: Don’t even train for your first meet. Sign up for one, learn the rules, make sure you have all the needed equipment, practice the lifts a little bit, then go get a total on the books. Until you do a meet, your max lifts are 0lbs, 0lbs, and 0lbs for a whopping 0lb total. Gym lifts are like a skinny guy with abs.
Plus, every percentage is based off of a competition max. Not a magical number that happened in the gym that no one actually saw you do. Accumulation Block. This is technically an “off season.” Training is geared 1. General Physical Preparedness (GPP). This block of training can. To break down the main training components of this block: Max Efforts: One day a week dedicated to Max Effort Bench and one other day a week for Max Effort Sq/DL (switch between a squat and DL variation each week).
How do you pick them? Easy, choose three exercise variations for each lift that you suck at, and only use those. For me personally, my squat variations are a free safety squat bar squat, a straight bar pause squat, and a close stance box squat. For bench press, it’s incline at 3. For deadlift, it’s block pulls, snatch grip pulls, and sumo pulls.
Because they are humbling. I think it was Jesus that said something to the extent of “You’re only as good as the worst lift you suck at.” Something like that. Rotate through your “suck” exercises establishing a 3 or 5 rep max on each one and constantly try to break those PR’s. Treat these sessions just like a meet. Warm- up, pick a first attempt, and then give yourself two more attempts to get a heavier weight. If you make the third attempt, shut it down.
If you miss the third attempt, shut it down. Don’t fail a billion times before you decide to stop this insanity.
Live to smash weights another day. Dynamic Efforts: One day a week dedicated to Dynamic Effort Bench and one other day a week for Dynamic Effort Sq/DL. Here, I am going to interject some personal feelings on the subject of Dynamic Efforts. Since this is literally the only aspect of the Westside System that is planned ahead of time, it needs to have a solid and logical. As I mentioned before, this block is geared towards GPP. What better way to raise GPP than to keep quantifiable track of amount of.
All you need is a series of painful kneecap injections and about $4. I often suggest first time Westsiders try for 1. DE work during this block. Keep track of time from week to week and try to beat that time from week to week. So, a three week wave for squats could look like this: Week 1: 2. Week 2: 2. 0 sets of 2 reps with 5.
Week 3. Also, you get a lot of practice with the competition lifts. If you think this sounds bad, I have gone through a couple of these workouts squatting over 4. There is no color in the visible spectrum to describe what something like that does to your vomit. Anyway, week by week pendulum wave guidelines for DE work in this block: Squats: Week 1 should be 1. I would strongly suggest using a box and some light suit bottoms/briefs if you are beat up/have nagging injuries.
Box squats are easier to recover from than free squats. Bench: Week 1 should be. For the love of God, don’t bench out of your technique. Just because you are moving fast doesn’t mean you get to do 3/4 reps with noodle arms and protracted shoulder blades.
STAY TIGHT!!!!! Deadlift: The exact same recommendations as squats except only do singles instead of doubles. Deadlifts are hard on your body. Especially after doing 3. Repeated Efforts: Assistance work done after the main exercises. Shoot for 5. 0 to 6. Here is where you can go nuts with your variations and where you can really hammer weaknesses. For this block, try to stay away from barbells and stick with very general exercises with moderate weights.
Try to work everything involved in the competition lift, paying more time and attention on lagging muscle groups (i. Here is how I set my RE work based on my weaknesses: Squat/DL (either ME or DE day): Once my main work is done, I will go straight to some posterior chain exercise. Usually, it’s a heavy reverse hyper. This can easily be done with banded good mornings, regular good mornings, 1 arm and/or 1 leg RDLs, SLDLs, any DLs, etc. Just anything that is pretty far off from a competition squat or DL.
After that, I will do 5. This is usually a 1 legged squat (so functional) followed by hamstring curls. Then I hit a shurg variation for 6. Bench Press: Main work first. Then some high rep DB Pressing followed immediately by high rep direct tricep work (my arms are small and weak).
Next comes some lat work (I only do Kroc rows, BB rows with different bars, or, rarely, a pull- up variation). I don’t spend much time on direct lat work. Mostly because I can do sets of 4. Although, it would be cool to bent over row 5. I can row more than I can bench.
Anyway, I then hammer my upper back (weak point) with face pulls, pull aparts, and anything else I can think of. Seated Power Cleans are excellent for bringing up a lagging upper back. How do you figure out what your weaknesses are and how do you? First off, film everything you do in training.
Then compare that to how people stronger than you do things. You will, no doubt, see some fundamental differences in technique and form. True, a lot of individual technique has to do with anthropomorphic differences in body size and shape. But, you can still draw some parallels and conclusions that are applicable to your own training. For example, when I compare my bench press videos to those stronger than me in my weight class, one glaring difference makes itself almost stupidly obvious. Their arms look like redwoods and mine look like pine needles.
So, even from block to block and whatever my weight goals are for the next competition, I am always (feebly) working on my arm size. Intensification Block. This is the time when you start doing what most people consider a typical Westside Program. The goal here is pure strength and force development. Use the same lifts for Max Efforts except only go for new 1 to 3 rep max’s.
Bump all Dynamic Effort percentages up 1. Keep the rest intervals to around a minute and don’t rush to get all the sets done. Now that you have built the GPP base in the previous block, your goal is to work on rate of force development. For Repeated Efforts: -Drop the total reps to 3. Pick two sessions where you work up to a 6- 1. For example, I like to keep my RE work at a high volume after ME main exercises (3.
This is where board presses, chain presses, reverse band work, whatever else can be added for benching. For squats, box squats, front squats, pretty much anything you aren’t using as an ME movement for this block. For deadlifts, I love RDLs. They hit exactly where I suck when I deadlift and the higher my 6rm is, the higher my competition pull is. This block is going to make you feel like hell. Learn everything you can about nutrition, recovery methods, get enough sleep, and limit your out of training stress. This block should start anywhere from 8 to 1.
I suggest 8 for a beginner just to see how you react to the added intensity. If you aren’t dead once you get through it, then try 1. Transformation Block.
Here is your “peaking” cycle. Also, this is very individual. So, it will take some tweaking and experimenting to get it dialed in exactly right for you. I will put up two examples, one for three weeks out and one for four weeks out (which, I prefer).
Three weeks out: Week 3: Chose a deadlift variation for your ME Sq/DL main lift. Do whatever you want for ME bench day. For DE Squats, perform 5. For DE Deadlifts, just stick with 5. Odds are, you will want to shoot yourself at this point so take it easy on the pulls.
DE Benching can stay around 5. Work up to 9. 0% for 2- 3 singles if you don’t feel too beat up. Just warm- up and hit a few heavy feeling (very scientific) singles. DE Squats should be the same as last week but just work up to 8.
If you work up to some heavy singles on bench, don’t go over 8. Personally, I like to have 2 mock meets this week. The Sunday before (if competing on Saturday) I have a mock meet with 5.