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The Westside method is a periodization program known
as conjugated periodization. Simply put, this
means that several abilities are coupled together
throughout the training. The Western method of
periodization separates these variables while the
Westside method puts it all together at the same time.
The entire Westside method is centered around three
basic pathways to strength development:

1. Max Effort

2. Repetition

3. Dynamic Effort

Monday: Max effort squat and deadlift training

1. The max effort exercise: work up to 1 to 3 rep
max




2. The supplemental movement:




� This will include one exercise for the
hamstrings. The best movements for them include
partial deadlifts, stiff leg deadlifts, Romanian
deadlifts and glute/ham raises for three to six sets
of 5 to 8 reps.




3. The accessory movements:




� One or two abdominal movements




� One lower back movement: The best exercise for
this purpose is the reverse hyper for three to four
sets of 6 to10 reps.




4. Prehabilation Movements




� This can include exercises for the knee and hip
joints. The best movements for this purpose include
any type of lower body sled dragging.

Wednesday: Max effort bench press training

1. The max effort exercise: work up to 1 or 3 rep
max




2. Supplemental exercise: Tricep movement with
high volume (six to eight sets for 8 to 12 reps).
The best exercises for this group include JM
presses, and barbell or dumbbell extensions.




3. Accessory movements: (triceps, lats, delts)




� This includes movements for the lats, shoulders
and possibly extra tricep work. The best movements
for this group include tricep extensions, rows and
various shoulder raises.




4. Prehabilation Movements: (training of the
joints)




� This includes movements for the elbow and
shoulder joints: The best movements for this group
include external shoulder rotations, press downs and
sled dragging for two to four sets of 12 to 15 reps.

The training structure for this day is exactly the
same as Monday's workout.

Friday: Dynamic squat and deadlift training

1. The box squat: Work up to 8 sets of 2 reps
with prescribed percentage




2. The supplemental movement:




� This will include one exercise for the
hamstrings. The best movements for the hams include
partial deadlifts, stiff leg deadlifts, Romanian
deadlifts and glute/ham raises for four to six sets
of 5 to 8 reps.




3. The accessory movements:




� One or two abdominal movements for three to
five sets of 6 to 12 reps




a. One lower back movement: The best exercise for
this purpose is the reverse hyper performed for
three to four sets of 8 reps.




4. Prehabilation Movements




� This can include exercises for the knee and hip
joints. The best movements for this purpose include
any type of lower body sled dragging.

Sunday: Bench press training

1. The Bench Press: Work up to 8 sets of 3 reps
using three different grips all inside the rings.




2. Supplemental Exercise: Tricep movement with
high intensity (two to four sets for 2 to 8 reps).
The best movements are close grip bench presses, JM
presses, and dumbbell or barbell extensions.




3. Accessory movements: (triceps, lats, delts)




� This includes movements for the lats, shoulders
and possibly extra tricep work. The best movements
for this group include tricep extensions, rows and
various shoulder raises.




4. Prehabilation Movements: (training of the
joints)




� This includes movements for the elbow and
shoulder joints. The best movements for this group
include external shoulder rotations, press downs and
sled dragging for two to four sets of 12 to 15 reps.

How do you cycle the other stuff?

The max effort movement isn't
the only movement that has to cycle on this day. All the supplemental
movements must also cycle. These movements won't cycle at the same rate
as the max effort movement as they can be cycled longer. The four ways
I recommend cycling these movements are weight related, rep related,
set related, and movement related.

1) Weight Related Cycles —
With this method you'll try to use more weight for the same reps with
the same movement until you can’t increase any longer. At this point
you'll switch the movement.

For example, let's say you
choose dumbbell extensions for your triceps movement. For week one you
perform 50 pound dumbbell extensions for 3 sets of 10 reps. The next
week you do 60 pound dumbbells for 3 sets of 10 reps. The third week
you use 70 pound dumbbells for two sets of 10 reps and one set of 6
reps. Now it's time to change the movement or the method of training
the same movement.

2) Rep Related Cycles — With
this method you'll try to get more reps on each set of a given movement.
For example, let's say you choose the GHR for your hamstring work and
get one set of 6, one set of 5 and a third set of 5. The next week you
want to try to get more reps then you did the last time. After three
to four weeks (or when you can no longer add more reps), you'll switch
the movement or the method for training the same movement.

3) Set Related Cycles — This
method is one of the best for increasing volume fast over the training
cycle. All you do here is add an additional set to the movement with
a desired number of reps. For example, you decide to use reverse hypers
as your lower back movement. For week one you do 2 sets of 10 reps.
Week two, 3 sets of 10 reps, for week three, 4 sets of 10 reps, and
on week four you get 4 sets of 10 reps, but only 7 reps on the fifth
set. This is when it's time to change the movement or method.

4) Movement Related Cycles
— With this method you'll switch the movement every week and cycle
the sets and reps from week to week. This is the best choice for the
more advanced lifter as they've already figured out how to train on
feel.

The actual movement doesn't
need to change every three weeks but something has to change every few
weeks. I feel the reverse hyper and GHR are both very important to my
training and both are trained two to four times per week. This would
be an example of how I'd cycle my GHR movement for the main session:

GHR Cycle

Weeks 1-3

Monday: GHR, rep related cycle

Friday: GHR on 6 inch incline,
weight related cycle

Weeks 4-7

Monday: Ballistic GHR, rep
related

Friday: GHR on 10 inch incline,
rep related cycle

Note: These cycles may not
last the three weeks as the change may need to happen before then because
of stagnation. The two days will also cycle independent of each other.

The Hypertrophy Phase: This phase is intended to condition and build
muscle mass. This phase is characterized by a high volume and low
intensity. In this case, the volume refers to the amount of repetitions
being preformed while the intensity refers to the amount of weight
lifted in relation to your one rep max. The typical load or intensity
lifted is in the 50 to 70% range for three to five sets of 8 to 20 reps.
The average rest between sets is two to three minutes and the average
length of the entire phase is between four to six weeks. These
parameters are intended to build a solid base of support for the
upcoming strength phase.

The Strength Phase: The goals of the strength phase is to, you guessed
it, increase muscle strength. The parameters for this phase are
characterized with a typical load between 75 to 86%, utilizing three to
five sets of 4 to 6 reps. The average rest is two to four minutes and
the duration is four to six weeks. As you can see, the intensity is
beginning to increase while the volume is beginning to decrease.

The Power Phase: This phase is designed to increase the overall power
of the athlete. The parameters of this phase are characterized by
performing three to five sets of 3 to 5 reps with 86% to 93% intensity.
The duration of this phase is normally four weeks. The rest is usually
between three to five minutes.

The Peak Phase: This is the final phase of strength development. This
phase is designed to "peak" on all the abilities that have been
developed earlier. The peak phase is characterized by performing two to
three sets of 1 to 3 reps with 93% or more. The average rest is now
increased to four to seven minutes and the duration is two to four
weeks. You'll again notice that the volume is lower and the intensity is
increased.

1. Have a destination (goal) but keep the specifics to yourself. Do you even have a goal? 

2. The world is full of pricks who can only criticize. Are you one of them?

3. Use a program designed for your goals. Is your program leading you to your destination?

4. The things you hate to do are the things you need to do most. Are you doing them?

5. If you're not making progress, it may be your attitude that needs adjusting. Are you willing to change?

6. Your time and energy are limited. Are you wasting them by talking shit on the forums?

7. Become a fanatical believer in your cause. Do you really believe you'll succeed?

8. If you're afraid of breaking any of your precious eggs, don't expect too many omelets in your life. What are you willing to sacrifice in order to achieve your goals?

9. There are people who are better than you, and who know more stuff than you. Are you listening to them?

Lesson: Push with force if you want to press the full course!

#2 — You’re not keeping a tight position

Lesson: You have to stay tight to bench right!

#3 — Your lats are weak

12 Steps to a Bigger Bench

1 ? Train the Triceps