Originally Posted by slayer of souls
Looking good man. I was wondering what your lifts were like these days. Im going to be up googling a lot more about westside.
Haha, my strength took a little dive as I was trying to lose weight. My squats/deads are really improved, but my bench is probably back in the mid 3's. I was dicking around between DC training and stuff so I have A LOT of catching up to do lol. My training now revolves around getting the work in which may or may not be a PR. That's very important to note pertaining to the training!
1) A normal Dynamic Effort Bench day would be essentially this:
- Speed Bench
- Supplemental Triceps
- Accessory Triceps/Lat/Delts
- Other (Forearm, rotator)
Now, the powerlifter is thinking about hammering the hell out of his weaknesses (ie. triceps). But what is the bodybuilder thinking? Naturally, he's thinking, "What about my chest?!" So a bodybuilder would prioritize his training day around getting equal amounts of stimulation over his entire upper body with a disregard for trying to bring up his benching muscles. He'll also worry about adding in a few curls whereas a powerlifter might do forearm work that may or may not include the biceps (ie. hammer, zottman, reverse).
I've seen this time and time again. I've DONE it time and time again in the past, so I know LOL. For example, I feel doing rows helps my bench a hell of a lot more than pullups do. So I'm going to stick to what will increase my lifts whereas a bodybuilder would probably do some sort of a "flip flop" every other workout to maintain balance.
2) A normal Max Effort Squat day would be essentially this:
- Max Effort
- Supplemental (either hammies, glutes, or lower back)
- Accessory Abs/Lower Back
- Other (lats, neck, grip)
Again, a bodybuilder would spend time fretting about quads vs. hammies. So naturally you'd probably see some type of quad exercise tossed in just to keep "balanced". A powerlifter wouldn't worry too much about quads because if you build up the quads too much, it would increase the liklihood of falling forward squatting vs. sitting back (Simmons).
So when I said "a little bodybuilder in you", I'm referring more about how much it would influence the choices you make which could make or break your progress. Muscle mass is handled a lot of other ways in Westside. Now we're getting into a whole other chapter.