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Here is the tried-and-true injury rehab method for muscle-belly injuries we got from Starr and that has worked for years better than any other method I've ever used. It also works well on orthopeadic injuries in general, and should be tried before anything more elaborate is used. Wait 3-4 days until the pain starts to "blur",which indicates that the immediate process of healing has stopped the bleeding and has started to repair the tissue. Then use an exercise that directly works the injury, i.e. that makes it hurt, in this case the squat. Use the empty bar and do 3 sets of 25 with perfect form, allowing yourself NO favoring the injured side. If it's ready to rehab you will know by the pain: if the pain increases during the set, it's not ready, if it stays the same or feels a little better toward the end of the set, it is ready to work.



The NEXT DAY do it again, and add a small amount of weight, like 45 x 25 x 2 , 55 x 25. Next day, 45 x 25, 55 x 25, 65 x 25. Continue adding weight every day, increasing as much as you can tolerate each workout. It will hurt, and it's supposed to hurt, but you should be able to tell the difference between rehab pain and re-injury. If you can't, you will figure it out soon enough. This method works by flushing blood through the injury while forcing the tissue to reorganize in its normal pattern of contractile architecture.

After 10 days of 25s, go up in weight and down in reps to 15s, then to 10s, and finally to fives. During this time do NO OTHER HEAVY WORK, so that your resources can focus on the injury. You should be fixed in about 2 weeks, squatting more than you hurt yourself with.



This method has the advantage of preventing scar formation in the muscle belly, since the muscle is forced to heal in the context of work and normal contraction, using the movement pattern it normally uses. The important points are 1.) perfect form with 2.) light weights that can be handled for high reps, 3.) every day for two weeks, and 4.) no other heavy work that will interfere with the system-wide processes of healing the tear.



It is also very important through the whole process of healing the injury that ice be used, during the initial phase after the injury and after the workouts. Use it 20 on/20 off, many times a day at first and then tapering off to morning, after the workout, and before bed. Ice is your best friend in a muscle belly injury, holding down inflammation and fluid accumulation ("swelling") while at the same time increasing beneficial blood flow through the injury. But DO NOT USE ICE MORE THAN 20 MINUTES AT A TIME. More than that can cause more damage than it repairs.



This may actually be the most useful post on this entire little forum of mine, and if you use this method exactly you can save yourself many weeks of lost training and long-term problems with muscle-belly scarring. Try it and see.

Step 1: Tuck your feet underneath you

Step 2: Roll your chest up

Step 3: Push your heels into the floor as you drive your traps into the bench

Step 4: Grip the bar tight

Step 5: Pull the bar — don't lift it — out of the J-hooks

Step 6: Set the bar in lockout to compress your traps

Step 7: Make sure everything is in line

"Fat loss is an all-out war. Give it 28 days — only 28 days. Attack it with all you have. It's not a lifestyle choice; it's a battle. Lose fat and then get back into moderation. There's another one for you: moderation. Revelation says it best: 'You are lukewarm and I shall spit you out.' Moderation is for sissies."

— Dan John, legend

Complex A

Bent Over Barbell Row

Hang Clean

Front Squat + Push Press Hybrid

Jump Squat (bar on back)

Good Morning

Complex B

Romanian Deadlift

Hang Clean + Front Squat + Push Press (combo lift — perform one rep of each in series)

Reverse Lunge (alternate legs)

Complex C

Deadlift

High Pull (onto toes)

Squat Clean (clean the bar from the hang and then drop into a full squat on the catch)

Military Press (strict)

Jump Lunges (switch legs) — Insert my evil laugh here!

Complex D

Jump Squat

Squat

Squat and hold for 10s

Military Press

Push Press

Squat and Press (combo lift — perform one rep of each in series)

Working out by yourself can be done, but it is going to be that much harder
for you to “survive.” Survival may mean fat loss, muscle gain, a bigger bench
press, or whatever “survival” may be for you. If you have been going at it
alone, try and find a different training environment where you have a support
structure, where you are held accountable for missing a workout or not
pushing it as hard as you could on every set.

I take it you haven’t experienced the fascination and fulfillment and fury of engaging the iron. You haven’t grasped a pair of hefty well-balanced dumbbells, stood with them suspended mightily by your sides and comprehended their energy and force -- their sheer gravity. It’s a powerful and exciting thing to behold and to reckon. Pure joy! They and their attributes are at your command to reward and benefit you in unimaginable ways.

Complex A for Eights

Row x 8
Clean x 8
Front squat x 8
Military press x 8
Back squat x 8
Good mornings x 8

Complex A

Row
Clean
Front squat
Military press
Back squat
Good mornings

Complex B

Deadlift
Clean-grip high pull
Clean-grip snatch
Back squat
Good mornings
Row

Complex C

Hang snatch
Overhead squat
Back squat
Good mornings
Row
Deadlift

Complex D

Upright row
Clean-grip snatch
Back squat
Behind the neck press
Good mornings
Row

Complex E

Power clean
Military press
Back squat
Good mornings
Behind the neck press
Front squat

Complex F

Overhead squat
Back squat
Good morning
Front squat
Rows
Deadlift

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

So how do you use this method? First, decide on one
main exercise that will be trained with this method.
After a proper warm-up, proceed to this exercise and
begin to warm up with the bar. Taking small weight
increases, you begin to work up in weight with sets of
three reps. When three reps begins to feel heavy, you
drop down to single reps. This is when you begin to try
to max out on the exercise. Keep increasing the weight
until you've reached your one rep max. Make sure to keep
track of what this record is because this is what you'll
try to beat next time out

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.