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Westside BB

Johan

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How many here have tried westside bodybuilding??

I have been doing westside powerlitting lately and I love it.
So westside bodybuilding must be great.

Has anyone used the westside principles in a bodybuilding routine instead??
I know Mike francois(sp?) used it every now and then.

here is a westside bb routine taken from some westside book.
To me westside is way way superior to hit or anything else I have tried(but to be honest I havent tried HIT, just some hit principles) so far.

So has anyone here tried it with good sucses.

It seems to me that it would take some time to work upp to a gpp needed to do this routine thou.

BodyBuilding: 4 Day Split

Day 1 AM:
Lower Body Core Exercise: Work up to a 5 rep maximum of a Maximum Effort Movement
Lower-Body Assistance: All Sets and Reps are Variable
1. RDL
2. Lunges
3. Leg Extensions
4. Lying Leg Curls
5. Calf Raise
Medicine Ball Ab Work

Day 1 PM:
Back Work:
1. Rotate Different forms of Row for a 5RM
2. Lat Pull Downs: Variable Sets and Reps
3. External Pulls: Variable Sets and Reps

Biceps: Variable Movements, Sets & Reps
Reverse Hypers: 5x8 (If you do not have one of these, perform Pull-Thru’s)

Day 2 AM:
Upper Body Core Exercise: Work up to a 5 rep maximum of a Maximum Effort Movement
Chest Assistance: All Sets and Reps are Variable
4. Dips
5. Chain Push-ups
Triceps: All Sets and Reps are Variable
6. JM Press
7. DB Tricep Extension
Day 2 PM:
Shoulder Work:
1. Military Press: Up to a 5 RM
2. Lateral Raise: Sets and Reps are Variable
3. Clean Shrugs: Sets and Reps are Variable

Ab Work: Sets and Reps are Variable

Day 3AM:
Dynamic Box Squats: 50% of 1RM for 8-12sets of 2 reps
Superset: All Sets and Reps are Variable
4. Glute Ham Raise
5. Reverse Leg Extensions (Seated Hamstring Curls)
Superset: All Sets and Reps are Variable
6. Single Leg Squats
7. Step-ups
Calf Raise: 6-8 sets with variable reps
Ab Work: All Sets and Reps are Variable

Day 3 PM:
Back Work:
8. Pull-ups: All Sets and Reps are Variable
9. Cable Rows: All Sets and Reps are Variable
10. Clean High Pulls: 4 sets of 5 reps

Biceps: Variable Movements, Sets & Reps
Arched Back Good Mornings: 3x10

Day 4 AM:
Dynamic Bench Press: 8-10 sets of 3 reps with 50% of your 1RM
Chest Assistance: All Sets and Reps are Variable
1. Superset: DB Incline Press with Pullovers
2. Superset: Illegal Wide BP with Chest Flyes
Triceps work: All Sets and Reps are Variable
3. Close Grip BP
4. Superset: Triceps Extensions with Pressdowns

Day 4 PM:
Shoulder Work:
1. Snatch Shrugs to a 1RM
2. Front, Rear, Side Laterals for 3 sets of 15 Reps
b. Ab Work: All Sets and Reps are Variable
 

Paul Bunyan

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Where the hell did you come up with that? I've never seen it before.
PB
 

preist943

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sorry i dont see much of anything new a heavy low rep mass movement with higher rep extras to follow and i dont see how doing 10 sets of bench presses with 50% of my 1rm for 3 reps is going to do a thing i dont know maybe im missing something
 

Johan

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Paul Bunyan said:
Where the hell did you come up with that? I've never seen it before.
PB
ermantrout sent it to me once, dont remember where he got it from. From a lou simmons bok I think he said..

preist943 said:
sorry i dont see much of anything new a heavy low rep mass movement with higher rep extras to follow and i dont see how doing 10 sets of bench presses with 50% of my 1rm for 3 reps is going to do a thing i dont know maybe im missing something

Hum I guess you have to be familiar with the westside principles to know the point to all that.

But the 10 sets of bench with 50% of 1rm is the develop explositivity.
 

preist943

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i know what your saying bro but some of the movements i just dont see a reason in doing for bodybuilding
External Pulls what is this
Chain Push-ups i dont know this one either
Glute Ham Raise why? JM Press dont know this one
Single Leg Squats well you would have to use a smith for sure but i dont think this could ever feel right i hope you dont think im being a dick cause im not meaning to sound that way im just trying to understand this thx bro
 

Johan

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preist943 said:
i know what your saying bro but some of the movements i just dont see a reason in doing for bodybuilding
External Pulls what is this
Chain Push-ups i dont know this one either
Glute Ham Raise why? JM Press dont know this one
Single Leg Squats well you would have to use a smith for sure but i dont think this could ever feel right i hope you dont think im being a dick cause im not meaning to sound that way im just trying to understand this thx bro
Dont worry your not sounding like a dick. and I assume chain push upps is push upps done with chains laying over the back(to add to the resistan on top of the movement).
I dont know what external pulls is but maby PB can enlighten us on that one.
Glute ham raises because it is the best exercise I know to hit the hams directly.
JM press is tricky to explain but its a westside exercise il try to dig upp a link to how it is done.
Single leg squats can be done easily without a smith machine, Just put one feet upp on a bench behind you. Almost like doing a lunge.

Go to this page and check ask dave and exercise descriptions, many of the exercises you have questions about should be there.
http://www.elitefitnesssystems.com/
 

Johan

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And I guess that varity of exercise is to always keep things fresh. I mean nothing builds muscle and strenght better then variation(I think) :D
 

Mr_Magoo

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in response to priests ealier question of why to do 10 sets of 50% rm bench presses is to increase ur speed
 

Johan

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dont think I am familair with this word
batardised
??

I gained real good from the 9 week sample program(and still I was on a kcal restricted diet), acctualy I gained better from that program during a diet then from bodybuilding while bulking.
 

Johan

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uhh wtf why do my post appere before PB's post?? I posted these last 2 post after his post.
 

Paul Bunyan

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I looks like a batardised Westside powerlifting program. It might work if you need to put some size on but I never had a problem gaining weight using their powerlifting routine. In fact, I have a hard time keeping my weight down. Stick to the basic 9 week program that's outlined in the articles section of www.elitefts.com.

PB

Oh, don't forget to eat alot too.
 

MAINEVENT

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peak magazine

This routine was in one of the PEAK magazines where Lou Simmons explained how he worked with Mike Francois for a little while and if Mike would have stuck to the routine posted he would of been more of a freak. Funny johan I was just thinking about this particular article a week ago. Thanks for posting it. I see Mike next Wednesday, I'll ask him what he thinks about it.
 

Johan

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Re: peak magazine

mainevent said:
This routine was in one of the PEAK magazines where Lou Simmons explained how he worked with Mike Francois for a little while and if Mike would have stuck to the routine posted he would of been more of a freak. Funny johan I was just thinking about this particular article a week ago. Thanks for posting it. I see Mike next Wednesday, I'll ask him what he thinks about it.
Just a bump, and a question. did you meet mike and what did he say??
 

MAINEVENT

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met with Mike

Yes, I met with Mike for consultation reasons and to just get opinions from one of the top pro's in his day. First off, he's an extremely nice guy, still dedicated to bodybuilding and you can tell he misses competing badly. Most of the time was taken up going over other stuff. He like to use some of Louie's stuff like squat 5x5 or 8x2 and reverse hypers and alot of deadlifts but felt training each bodypart once a week was sufficient enough. The typical 4 day split. Nothing fancy or exciting. He was one serious bodybuilder who hardly cheated on his diet even in the offseason and told a few good stories that I should probably not say. Overall he didn't say much though about the Westside BB principles.
 

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