question on westside barbell?

I 4m Legend · 05-23-2008, 09:50 AM

Well this isn't really a question on westside just a method that they use. Well I'm pretty familiar with maximal effort, submaximal and repeated effort but the dynamic is giving me trouble. I'm wondering what percentage of my max I should use when lifiting for velocity. Also what should the rep range look like also. Actually I know I should lift untill maximum velocity can no linger be acheived so I just want to know what percentage of my maximal lift I should use then I can calculate my rep range. Thanks in advance

**ZiR RED** · 05-23-2008, 10:39 AM

The rep range is usually 3-5 reps.
The weight is about 80-85% of your 1 rep max, which would be about the weight you use on an 8-10 rep max set.

Br

**YM123** · 05-23-2008, 11:07 AM

this thread i made a while back should solve any problems you have. If you have any more questions after reading don't hesitate to ask

Westside Barbell Training

**YM123** · 05-23-2008, 11:09 AM

this is the answer to your question but i would also read that article as well 'Using 45% for 12 sets of 2 reps and up to 65% for 8 sets of 2 reps. A mid point could be 10 sets at 55% of your one rep max (1RM). Resting time between sets is limited to 45-60 seconds to keep the speed up.'

I 4m Legend · 05-23-2008, 11:29 AM

thanks a lot guys. I have been reading the books reccomended by louie simmons on his website and they are very specific and scientific and I find it hard to put the methods into practical use. The thread you posted helped me out a lot. I'm just wondering why speed would be kept up with such short rest periods. Wouldn't maximum velocity be easier attained with a longer rest period?

**YM123** · 05-23-2008, 11:39 AM

the reason they have short rest periods is because the dynamic days aren't very taxing on your body so you can be fully recovered in a shorter time. There is no need to wait 3-5 mins and sometimes more like they do on maximum effort days because it is no where near as taxing as that day. Also the whole workout is based around speed so they keep the workouts going at a fast pace.

Some of the articles by louie simmons are very precise but after speaking to alot of people that train the same way they say they are not as precise. They go more by how they feel that day, if they don't feel like doing some assisstance exercises they won't, its just the continued progression that counts.

Are you just getting into powerlifting?

I 4m Legend · 05-23-2008, 11:44 AM

right now I'm trying to learn as much as possible. I guess its just recreational and I'm 6'2 or 6'3 so I know I could never compete but I just want to see where it takes me.

**YM123** · 05-23-2008, 11:47 AM

yer go for it man its a great way of building your strength up. If you have a look at my log iv got some more stuff about westside in there

I 4m Legend · 05-23-2008, 12:18 PM

yea ill definately check it out. thanks for the info