Louie Simmons Radio Interview
How to apply the westside method specifically for hypertrophy for bodybuilders.
Source found here: Clutch
This is a great post and thank you for posting it. Ive listened to that interview a few times and this helps provide the missing links.
Is there anyway to but a sholder pressing movement into this routiene i only see side raises
Day 1 where would the deadlift be placed i dont see it in there
In your opinion the program listed would that be the heavy load or the high volume part that he talks about.
Say you deadlifted and did bentover rows day 1 when do day 2 it has you doing pull ups. Does doing something like that effect back recovery?
Is this a mwf program?
Im going to stop here once i heard that radio file ive always wanted to try that program again thanks for posting it. Can you help me fine tune it so i can give it a try. What do you think. Thanks
Got your pm..:biglaugh:
For Day Two it says floor presses, which are IMO good to go. I personally perfer lower reps as you might for these. They're an excellent exercise to follow your bench presses. Floor presses increase your anteroir delt and triceps strength to blast through the top half of your bench (sticking points)
Keep in mind that all the bench presses and heavy pulls more than work your shoulder girdle. They get indirectly smoked with what he has. The side laterals are more for shoulder prehab than anything else.
However, the first exercise each day will still be pretty heavy. Good undulation.
So weeks 2-3, your lower ME day would have some type of squat as the main lift, then the next week you could have the deadlift as the first ME lift, then elliminate barbell rows for something else..Maybe the Leg Press or some light A2G squats.
There would be a day of rest between ME Bench and ME Squat, so recovery would be fine.
Monday: ME Squat/Deadlift
Wednesday: ME Bench
Thursday: DE Squat
Saturday: DE Bench
OR if you need more time to recover, you could just do every other day indefinately...
Lots of options. Right now I'm just doing 2 on, 1 off, 2 on, 2 off and it's been great. However, my powerlifting routine is a lot different than that...An example is that I have Barbell Rows on ME Bench day, and Weighted Pullups on DE Bench day. This program has a bigtime emphasis on back work..Which is exactly what will make you stronger and bigger!
I just listened to the whole interview and he didn't give an "actual" written in stone program. Just really a bunch of guidelines like in the above "quoted" text. I don't know who wrote the actual program I posted, but 4 days of back work may or may not be too much for most people..
What I currently do is put heavy barbell rows on ME Bench day, and on DE Bench day I have two sets of weighted pullups to failure and 3 x 10 of a different kind of row from ME day..Right now I do chest supported rows. Another option is to just do your heavy rows on ME, and 3-4 sets of 10 weighted pullups or pulldowns on DE day. If you incorperate a form of deadlift on one or two of your Squat days, that'll definately add to your total amount of back work in a week.
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