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The best max effort exercises for the squat and
deadlift are good mornings, low box squats and deadlifts
themselves. The good morning is probably the best
overall exercise for strength development and should be
utilized 70% of all max effort days.

The best max effort exercises for the bench press are
the floor press, board press, close grip bench press, JM
press, and reverse band presses.

Max Effort Parameters

Load
(Intensity)




90
to 100%






Number
of
Exercises




1






Repetitions




1-3





Rest
Interval




2 to
5
minutes






Frequency
/ Week




1
(Squat
Day) /
1(Bench
Day)






Weeks
per
Exercise




1-3

The repetition method, otherwise known as the
bodybuilding method, is the best method for the
development of muscle hypertrophy (growth). This is the
method in which all supplemental and accessory exercises
are trained. This method is defined as "lifting a
non-maximal load to failure." It's during the fatigued
state when the muscles develop maximal force. According
to this method, it's only during the final lifts that,
because of fatigue, the maximal number of motor units
are recruited. This system of training has a great
influence on the development of muscle mass which is why
it's become so popular among the bodybuilding
population.

Westside has modified this principle to what I refer
to as the modified repetition method. With the
modified version all sets should be stopped with the
breakdown of technique and there should always be a rep
or two left in you. Remember this principle is applied
to all supplemental and accessory movements. These
movements are designed to be exactly what they are:
supplemental and accessory. The main goals of these
movements are to complement the overall training
program, not take away. By training to failure on every
set you'd be taking away from the general purpose of the
movements, which is to increase work capacity.

Modified Repetition Method Parameters

Load
(Intensity)




60 �
80%






Number
of
Exercises




All
Supplemental
and
accessory





Sets
/
Repetitions





5-8   
 /   6 -
15





Rest
Interval




1 to
3
minutes






Frequency
/ Week




All
workouts






Weeks
per
Exercise




1-5

The dynamic effort method is used to train the box
squat and bench press. This method is defined as lifting
a non-maximal load with the greatest speed possible.
This method should be coupled with compensatory
acceleration. This means you must apply as much force as
possible to the barbell, i.e. pushing as hard and as
fast as you can in the concentric phase of the lift. If
you squat 700 pounds and are training with 400 pounds,
then you should be applying 700 pounds of force to the
barbell.

Optimal Number of Lifts by Percent (Prilepin 1974)

Percent

Repetitions

Optimal

Range

70

3 - 6

18 Lifts

12 -24

80

2 - 4

15 lifts

10 -20

90

1 - 2

7 - 10
Lifts

4 -10

Exercise

Sets

Reps

Weight

Rest

Box
Squats

2

2

135

1 min

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1

2

225

1 min

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1

2

315

1 min

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1

2

405

1 min

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8

2

455

1 min

The squat workout should begin after a general
warm-up of exercises such as reverse hypers, sled
dragging and pulldown abs. These exercises should be
light and used to warm up and get loose. The first sets
should be light and concentrate on good technique. Do as
many sets as you need with the lighter weight until you
feel warmed up. Progress up to your desired training
weight. Once at your training weight, the rest period
becomes critical. You'll only rest one minute between
sets.

The bench press workout should begin with a light
general warm-up consisting of upper body sled work and
warm-up exercises for the bench press. These can include
light shoulder raises to the front, side and rear, as
well as some light triceps extension or pushdown
movements. After the warm-up you'd move onto the actual
bench press movement.

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.

Week

Percent

1

60%

2

63%

3

66%

4

70%

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.

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.

 

<!-- [if !supportEmptyParas] --> <!-- [endif] --> <!-- [if !supportEmptyParas] --> <!-- [endif] --> Chart 1: Sample Hypertrophy Meso Cycle
	Week
	Sets		Reps		Intensity		Rest
	1
	5		10		62%		3 Minutes
	2
	4		10		64%		3 Minutes
	3
	3		10		66%		3 Minutes
	4
	3		8		68%		3 Minutes
	5
	3		8		70%		3 Minutes

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.

 

<!-- [if !supportEmptyParas] --> <!-- [endif] --> <!-- [if !supportEmptyParas] --> <!-- [endif] --> Chart 2: Sample Strength Meso Cycle
	Week
	Sets		Reps		Intensity		Rest
	1
	5		6		75%		3 Minutes
	2
	5		6		77%		3 Minutes
	3
	4		5		79%		3 Minutes
	4
	4		5		82%		3 Minutes
	5
	3		4		85%		3 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.

 

<!-- [if !supportEmptyParas] --> <!-- [endif] --> <!-- [if !supportEmptyParas] --> <!-- [endif] --> Chart 3: Sample Power Meso Cycle
	Week
	Sets		Reps		Intensity		Rest
	1
	3		4		87%		3 Minutes
	2
	3		3		89%		3 Minutes
	3
	3		3		91%		4 Minutes
	4
	3		3		93%		5 Minutes

Another problem with the Western method of periodization is that many
abilities aren't maintained. The muscle mass that was built during the
hypertrophy phase isn't maintained throughout the full cycle. Same goes
with the strength phase. The best training weeks are normally the first
or second week of triples coming off the strength phase. Then your
strength begins to shut down because it's very hard to train at or above
90% for longer than three weeks. This is another reason why you may be
able to triple more in training than what you can display on the
platform.

<!-- [if !supportEmptyParas] --> <!-- [endif] --> <!-- [if !supportEmptyParas] --> <!-- [endif] --> Chart 4: Sample Peaking Meso Cycle
	Week
	Sets		Reps		Intensity		Rest
	1
	3		3		95%		5 Minutes
	2
	2		2		97%		7 Minutes
	3
	2		1		99%		7 Minutes