Question about Westside for Skinny [censored]

In article <[email hidden]>,

Quoted message said:

After doing some more reading into this, I have 3 questions.

#1 - Day 1 - upper body: you do 1 exercise 'heavy' (usually bench), 1
supplemental, and then 1 horizontal. I understand it...

But thats 2 exercises for the chest, and 1 for the back...plus the back
exercise is not 'heavy', its done for 10-15 reps.
How come you are not treating the back like the chest? (low reps,
heavy)

Because they are powerlifters. And it isn't 'heavy' day - it is maximal
effort day. So you try and set a PB in a series of exercises designed to
drive up your bench.

They compete in the squat, bench and deadlift. So they don't worry as much
about ME for the upper back.

Quoted message said:

#2 - I dont see exercises for arms (other than grip), shoulders, etc.
Shouldnt those be worked on? (since this is a mass gaining workout
also)

It is a powerlifting workout. And the arms are taxed by the heavy compound
movements.

Quoted message said:

#3 - You do 1 rowing exercise on Day 1, and then 1 Pullup exercise on
Day 3 (reps day).
But arent rowing/pullups working different muscles? (lats vs middle
back)
I like pullups with weights, but Day 3 seems to be higher reps...how
would I fit it in?

Hmmm. Maybe a different Westside here.

Simmons and the Westside Barbell club groups there exercises by:

ME Bench
ME Squat/deadlift
Speed Bench
Speed Squat/deadlift

What are you using as a template here?

--
Keith

Quoted message said:

Hmmm. Maybe a different Westside here.
Simmons and the Westside Barbell club groups there exercises by:
What are you using as a template here?

Its called: Westside for Skinny [censored] - A modified lifting program
for "Hardgainers"

Quoted message said:

From http://www.defrancostraining.com/

Basically its like this:
Day 1 - ME day:
A. max set of 3-5 reps - bench (or a few other chest exercises)
B. Supplemental exercise (3 sets 6-10reps) - incline (or a few other
chest exercises)
C. Horizontal row - 4 sets of 10-15 (rowing exercise)
D. - Rear Delt - 2-3 sets of 12-15reps

Day 2 - Lower body
A. max set of 5 reps - squat or dl
B. unilateral movement 3-4 sets/8-15 reps (lunge, etc)
C. Hamstring - 3-4sets/6-10reps
D. Grip training - 3 sets

Day 3 - Rep day
A. 3 sets of max reps - Chest exercise
B. Supplemental lift - Triceps - 3-4 sets/5-10 reps
C. Vertical pulling - 4 sets - 8-12 reps
D. Trap exercise - 3 sets/10-15 reps
E. Bicep exercise - 3 sets 8-10reps

In article <[email hidden]>,

Quoted message said:

Quoted message said:

Hmmm. Maybe a different Westside here.
Simmons and the Westside Barbell club groups there exercises by:
What are you using as a template here?

Its called: Westside for Skinny [censored] - A modified lifting program
for "Hardgainers"

Quoted message said:

From http://www.defrancostraining.com/

Basically its like this:
Day 1 - ME day:
A. max set of 3-5 reps - bench (or a few other chest exercises)
B. Supplemental exercise (3 sets 6-10reps) - incline (or a few other
chest exercises)
C. Horizontal row - 4 sets of 10-15 (rowing exercise)
D. - Rear Delt - 2-3 sets of 12-15reps

Day 2 - Lower body
A. max set of 5 reps - squat or dl
B. unilateral movement 3-4 sets/8-15 reps (lunge, etc)
C. Hamstring - 3-4sets/6-10reps
D. Grip training - 3 sets

Day 3 - Rep day
A. 3 sets of max reps - Chest exercise
B. Supplemental lift - Triceps - 3-4 sets/5-10 reps
C. Vertical pulling - 4 sets - 8-12 reps
D. Trap exercise - 3 sets/10-15 reps
E. Bicep exercise - 3 sets 8-10reps

Okay - I've never seen that. Westside is a system developed for
powerlifters. They don't really worry about 'bulking' as such. It looks
like someone has taken upon themselves to adapt it for hypertrophy.

Basic concept behind it is to use brief maximal effort one day and
dynamic effort the other day, which is based on Russian exercise
science. The third method is generally considered best for hypertrophy -
repeated effort - and Westside uses it the least. IOW - I don't think it
is a great method for hypertrophy. It is a strength program.

--
Keith

In article <[email hidden]>,

Hobbes said:

In article <[email hidden]>,

Quoted message said:

Quoted message said:

Hmmm. Maybe a different Westside here.
Simmons and the Westside Barbell club groups there exercises by:
What are you using as a template here?

Its called: Westside for Skinny [censored] - A modified lifting program
for "Hardgainers"

Quoted message said:

From http://www.defrancostraining.com/

Basically its like this:
Day 1 - ME day:
A. max set of 3-5 reps - bench (or a few other chest exercises)
B. Supplemental exercise (3 sets 6-10reps) - incline (or a few other
chest exercises)
C. Horizontal row - 4 sets of 10-15 (rowing exercise)
D. - Rear Delt - 2-3 sets of 12-15reps

Day 2 - Lower body
A. max set of 5 reps - squat or dl
B. unilateral movement 3-4 sets/8-15 reps (lunge, etc)
C. Hamstring - 3-4sets/6-10reps
D. Grip training - 3 sets

Day 3 - Rep day
A. 3 sets of max reps - Chest exercise
B. Supplemental lift - Triceps - 3-4 sets/5-10 reps
C. Vertical pulling - 4 sets - 8-12 reps
D. Trap exercise - 3 sets/10-15 reps
E. Bicep exercise - 3 sets 8-10reps

Okay - I've never seen that. Westside is a system developed for
powerlifters. They don't really worry about 'bulking' as such. It looks
like someone has taken upon themselves to adapt it for hypertrophy.

Basic concept behind it is to use brief maximal effort one day and
dynamic effort the other day, which is based on Russian exercise
science. The third method is generally considered best for hypertrophy -
repeated effort - and Westside uses it the least. IOW - I don't think it
is a great method for hypertrophy. It is a strength program.

"Westside for Skinny [censored]" is a DeFranco thing. I get the
impression it was originally targetted at high school football players -
thus the emphasis on hypertrophy and why the lower body is only worked
once a week (on the theory that 2x/week wouldn't allow sufficient
recovery when piled on top of the sport-specific and running work the
football players do). I've heard good things about it.

--
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