Westside Routine - Criticism needed

Discussion in 'Strength-Specific Training (SST)' started by Tom Treutlein, Nov 1, 2004.

  1. Tom Treutlein

    Tom Treutlein New Member

    Trying to get a friend of mine set up with a Westside routine. He's not a newbie entirely, but more ready to make the transition between a newbie and intermediate lifter, so I decreased the volume of the standard Westside routines that I've seen (6-8 sets of 8-12 reps was ridiculous anyway!).

    Let me know if this looks like a viable method...

    Monday (ME Squat/Deadlift)
    Good Morning 1-3 Reps
    Straightleg Deadlift 3x6-8
    Decline Crunch 4x5-8
    Hyper Extensions 2x10-12
    Barbell Curl 2x5-8
    Dumbbell Shrugs 2x8-12

    Wednesday (ME Bench)
    CG Incline Bench Press 1-3 Reps
    Skull Crushers 3x8-15
    Bentover Row 2x6-10
    Lateral Raise 3x8-15
    External Rotation 2x10-12
    Heel Raise 2x8-12

    Friday (DE Squat/Deadlift)
    Box Squat 8x2
    Straightleg Deadlift 3x6-8
    Leg Raises 3x8-14
    Hyper Extensions 2x10-12
    Hammer Curl 2x8-12
    Dumbbell Shrugs 2x8-12

    Sunday (DE Bench)
    Speed Bench 8x3
    Closegrip Bench Press 3x5-8
    Shoulder-Width Pullup 3x2-6
    Military Press 2x10-12
    External Rotation 2x10-12
    Heel Raise 2x8-12

    No ancillary work taken to failure, that's why there are such large rep ranges. It will allow him to get a feel for everything and avoid failure, while being able to land in a nice rep range.
  2. Tom Treutlein

    Tom Treutlein New Member

  3. BoSox

    BoSox New Member

    yeah this board is pretty dead. looks good to me but you'd be better off with a lot of other people's opinions (Aaron, BigBang, etc)
  4. Aaron_F

    Aaron_F New Member

    looks ok, but i havent looked at it much as I am a tad busy, been shifting town
  5. Tom Treutlein

    Tom Treutlein New Member

    BigBang? Aaron, when you get for more time?

    I really wish we had info on SST. Even if I didn't follow it, I'd love to look at the principles of it.
  6. Aaron_F

    Aaron_F New Member

    SST principals in reality are similar to the HST principals..

    How the program is ultimately setup is dependant on the person.

    Westside is not a SST either, its just a interpretation of one particular methodology...

    IT looks good, potentially too high in volume, but it depends on the person.
  7. Tom Treutlein

    Tom Treutlein New Member

    I still don't know what the SST principles actually are. Anyone care to explain?
  8. BIGBANGSingh

    BIGBANGSingh New Member

    Here's the best explanation I've found:
  9. Aaron_F

    Aaron_F New Member

    that assumes that westside is SST and that SST is specific to PL
  10. Tom Treutlein

    Tom Treutlein New Member

    I still have to check the site, BigBang. Thanks.

    Aaron, I'm assuming (since BBS is a WSB advocate) that the link posted assumes SST is PL. Obviously, that's ideal for increasing your three big lifts, but I was looking for principles more along the lines of increasing strength overall. Not just in the bench, squat and deadlfit but rather any movement. What would be an ideal set of rules to follow?

    Maybe there aren't any? Perhaps it's simply just lifting and nothing else, perhaps with speed work thrown in?
  11. neville

    neville New Member

    Hello Tom,

    Check this site out, http://www.engr.mun.ca/%7Ebutt/training/training.html
    focus is strength, then size will follow.

    There is also some good details on science of muscle growth, I tune out when it gets too scientific, thought stuff here was just about right for me.

  12. Aaron_F

    Aaron_F New Member

    Westside (style) is a form of conjugate based around powerlifting. The general program from the eight keys is based around specific movements, that are in general specialised for equipped lifting.

    for a generalised strength program (or novices) anything as complicated is not really needed anyway

    but in general terms a strenght program operates around similar principals

    At the same time, all effective PL/strength routines do share a few commonalities.

    1. practice on the actual lifts (whether routinely, or over time)
    2. some focus on progression, that is adding weight to the bar over time (progressive overload is the basic principals
    3. using specific assitance work to bring up weak points.

    Speed work is basically a method to work a weak point, if you are fast, but weak, there is no point using additional speed work, you need to become strong..
  13. BIGBANGSingh

    BIGBANGSingh New Member

    I'm not so much a WSB advocate as I am a conjugated periodization advocate. The "principles" given in the link I posted are:

    Max Effort
    Dynamic Effort

    You can apply these "principles" to any movement of your choosing, like I've done w/ my routine.
  14. Tom Treutlein

    Tom Treutlein New Member

    You'd do max effort for bentover rows? Seems dangerous.
  15. BIGBANGSingh

    BIGBANGSingh New Member

    How? I rest my head on an incline bench to remove lower back stress.
  16. Tom Treutlein

    Tom Treutlein New Member

    Ah, okay. Dangerous for the lower back is what I was talking about.

    That sounds weird...rest it on an incline bench? Just your head? That seems like it'd put strain on the neck, then.

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