Louie Simmons Radio Interview
How to apply the westside method specifically for hypertrophy for bodybuilders.
Source found here: Clutch
Quote:
Earlier in the year, Louie Simmons, renowned strength coach and innovator of the Westside Barbell Method, conducted a radio Q&A about how to apply the westside method specifically for hypertrophy for bodybuilders. In this short audio segment, he covers the variations one would make to the westside method when the goal is primarily muscular growth (increased size) versus strength gains. Interestingly enough, he did mention the benefits of bodybuilders keeping a proper focus on strength gains, and pointed to several bodybuilders that he coached, and the fact that they improved in their competition placings as they got stronger.
Below are my notes from the audio session for those that don't have time to listen right now. The link to the audio segment is below.
- Use the conjugate periodization method
- use many different exercises to avoid accomodation
- don't do anything longer than 3 weeks before changing
- use different exercises
- use different equipment
- Avoid 90% of max work
- Target 70-80% of max for work
- For 70% of max, aim for 5-6 sets x 6 reps
- For 80% of max, aim for 5-6 sets x 4 reps
- Perform slower reps than powerlifters to increase TUT
- Use bands on slow reps, fight through the eccentric for 3 seconds
- Don't use board presses
- Do use floor presses
- Use variety of grips in bench press
- Don't focus on partials due to risk of injury
- Do both heavy load and heavy volume (switch it up)
For the audio program, click here:
http://www.davedepew.com/info/inplay...egmentID=12255
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Quote:
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Originally Posted by ???
Day 1 - Max Effort (ME) squat/deadlift
Squat - Use 80% of max for 5-6 sets of 4 Reps
Glute-ham raises - 4 x 8-10
Cable Crunch - 4 x 8-12
Barbell rows - 4 x 8-10
Day 2- Max Effort (ME) Bench press
Bench Press (incline/decline/flat) Use 80% of max for 5-6 sets of 4 Reps
Floor Press 4 x 5-10
Cable pushdowns - 4 x 8-12
Db side lateral or front raises - 4 x 10-12
Weighted Pull-ups - 4 x 8-10
Alternating db Curl - 3 x 8-10
Day 3- Dynamic Effort (DE) Squat
Box squat Use 70% of your max for 5-6 sets of 6 reps
Barbell rows - 4 x 8-10
Side bends - 4 x 8-12
Bb Shrugs - 4 x 8-12
Day 4- Dynamic Effort (DE) Bench press
Bench Press(incline/decline/flat) 70% of your max for 5-6 sets of 6 reps
Tricep work - as Day 2
Cable pushdowns - 4 x 8-12
Weighted Pull-ups - 4 x 8-10
Alternating db Curl - 3 x 8-10
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Disclaimer: I didn't write the above program..Doesn't look very good IMO and does not ENTIRELY reflect the interview aside from the first and second exercises which conform.
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Last edited by Darkhorse; 07-11-2006 at 01:03 PM.
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