T Nation

Bored With Bodybuilding.

Hey everyone, I’m new here. This is my first post. I guess I’ll get right down to it. I’ve been lifting for about 6 years now, mainly bodybuilding, but a little power lifting here and there when I get stuck. My problem now is that I am completely burned out on all of the bodybuilding style routines. I’m starting to feel it in my joints.

The main reason I started lifting was to get strong but some how I ended up bodybuilding instead. I don’t regret it, but I wish I had stuck to my main goal. What I’m looking for is a basic routine that involves all of my muscle groups, that will not only make me strong, but also make me LOOK strong. (I look strong already, but I’m not as strong as I look). I want balanced strength and a balanced physique. I need your help figuring out what to do. I’m clueless when it comes to strength training. I would appreciate any help I can get. Thanks everyone.

westsidddddddddddddddddddddddddddddde

well zep said it !

check yor pm’s

[quote]zephead4747 wrote:
westsidddddddddddddddddddddddddddddde[/quote]

Why?

If you compete single ply or raw, or just want raw strength, you’re going to need to make A LOT of modifications to the template to get it to work for you. Not minor stuff either. Box squats, DE Bench Press, all the triceps and PC work, focus on decreased ROM benching exercises, super wide squatting stance, etc. are all likely to be of little use to you. Face it, this kind of training is not the answer for most people.

My coach called Louie a couple years ago, b/c he wanted some advice to get from a 550 raw bench to over 600. Louie told him nobody in his gym pressed that much raw or trained for that kind of goal.

Further, nobody I know of who’s successful in the USAPL/IPF uses that approach.

I love how everybody talks about Louie’s application of the sciencey language from Supertraining like it’s gospel, but they fail to realize that none of the Russians (where the ‘conjugate system’ originated) ever trained anything like what Louie does. Dynamo club did rotate a lot of assistance exercises, but it wasn’t what you’d call the olympic version of the westside template by any stretch. For powerlifting, the Russians have always stayed with programming that focused on high frequency with the competition lifts. And they have completely dominated the IPF for years.

I really don’t see the value of a lot of the ‘westside’ fixtures for anybody who’s not a multi-ply powerlifter. Go ahead and crucify me now.

Joe Defranco bastardised it for more regular folks

[quote]Ramo wrote:
zephead4747 wrote:
westsidddddddddddddddddddddddddddddde

Why?

If you compete single ply or raw, or just want raw strength, you’re going to need to make A LOT of modifications to the template to get it to work for you. Not minor stuff either. Box squats, DE Bench Press, all the triceps and PC work, focus on decreased ROM benching exercises, super wide squatting stance, etc. are all likely to be of little use to you. Face it, this kind of training is not the answer for most people.

My coach called Louie a couple years ago, b/c he wanted some advice to get from a 550 raw bench to over 600. Louie told him nobody in his gym pressed that much raw or trained for that kind of goal.

Further, nobody I know of who’s successful in the USAPL/IPF uses that approach.

I love how everybody talks about Louie’s application of the sciencey language from Supertraining like it’s gospel, but they fail to realize that none of the Russians (where the ‘conjugate system’ originated) ever trained anything like what Louie does. Dynamo club did rotate a lot of assistance exercises, but it wasn’t what you’d call the olympic version of the westside template by any stretch. For powerlifting, the Russians have always stayed with programming that focused on high frequency with the competition lifts. And they have completely dominated the IPF for years.

I really don’t see the value of a lot of the ‘westside’ fixtures for anybody who’s not a multi-ply powerlifter. Go ahead and crucify me now.[/quote]

Wow, you spoke my mind better than I could.

sheiko, 5x5, 5x3 seems to do the trick for me, then work on your weaknesses with assistance exercises

Thanks for the help guys. I’ve been told about the 5x5 routines before, but never really understood them, is there anywhere I can go to find a detailed description about the correct weight % I should use?

Try Olympic lifting. It’s very technique oriented and keeps things interesting (at least for me).

[quote]daraz wrote:
Ramo wrote:
zephead4747 wrote:
westsidddddddddddddddddddddddddddddde

Why?

If you compete single ply or raw, or just want raw strength, you’re going to need to make A LOT of modifications to the template to get it to work for you. Not minor stuff either. Box squats, DE Bench Press, all the triceps and PC work, focus on decreased ROM benching exercises, super wide squatting stance, etc. are all likely to be of little use to you. Face it, this kind of training is not the answer for most people.

My coach called Louie a couple years ago, b/c he wanted some advice to get from a 550 raw bench to over 600. Louie told him nobody in his gym pressed that much raw or trained for that kind of goal.

Further, nobody I know of who’s successful in the USAPL/IPF uses that approach.

I love how everybody talks about Louie’s application of the sciencey language from Supertraining like it’s gospel, but they fail to realize that none of the Russians (where the ‘conjugate system’ originated) ever trained anything like what Louie does. Dynamo club did rotate a lot of assistance exercises, but it wasn’t what you’d call the olympic version of the westside template by any stretch. For powerlifting, the Russians have always stayed with programming that focused on high frequency with the competition lifts. And they have completely dominated the IPF for years.

I really don’t see the value of a lot of the ‘westside’ fixtures for anybody who’s not a multi-ply powerlifter. Go ahead and crucify me now.

Wow, you spoke my mind better than I could.[/quote]

I agree completely. I’ve tried Westside a few different times now, and I always quit after a few weeks as I lose strength and size quickly.

I Switch it up between RE/DE for my second bench day every few weeks. I do it so I cna bench twice a week without burning myself out. It’s more the principle of lifting with one speed or repetition and one ME day.

I just did different assesory work. military/db inclines for bench I still like the GHR for squat/dl supplementation. If you’re worried about size do one day for upper/lower body each with hypertrophy in mind. The awesomeness is that you can change stuff to make it suit you.

Dan John does a good job of explaining 5X5, its variations and misconceptions people have.

http://www.T-Nation.com/article/performance_training/iron_john_5_x_5_variations&cr=

welcome back to the strength club.

(with regards to westside and whatnot… I don’t know. I do OlyLifting.)

[quote]Ramo wrote:
zephead4747 wrote:
westsidddddddddddddddddddddddddddddde

Why?

If you compete single ply or raw, or just want raw strength, you’re going to need to make A LOT of modifications to the template to get it to work for you. Not minor stuff either. Box squats, DE Bench Press, all the triceps and PC work, focus on decreased ROM benching exercises, super wide squatting stance, etc. are all likely to be of little use to you. Face it, this kind of training is not the answer for most people.

My coach called Louie a couple years ago, b/c he wanted some advice to get from a 550 raw bench to over 600. Louie told him nobody in his gym pressed that much raw or trained for that kind of goal.

Further, nobody I know of who’s successful in the USAPL/IPF uses that approach.

I love how everybody talks about Louie’s application of the sciencey language from Supertraining like it’s gospel, but they fail to realize that none of the Russians (where the ‘conjugate system’ originated) ever trained anything like what Louie does. Dynamo club did rotate a lot of assistance exercises, but it wasn’t what you’d call the olympic version of the westside template by any stretch. For powerlifting, the Russians have always stayed with programming that focused on high frequency with the competition lifts. And they have completely dominated the IPF for years.

I really don’t see the value of a lot of the ‘westside’ fixtures for anybody who’s not a multi-ply powerlifter. Go ahead and crucify me now.[/quote]

truer words haven’t been spoken yet.

[quote]daraz wrote:
Ramo wrote:
zephead4747 wrote:
westsidddddddddddddddddddddddddddddde

Why?

If you compete single ply or raw, or just want raw strength, you’re going to need to make A LOT of modifications to the template to get it to work for you. Not minor stuff either. Box squats, DE Bench Press, all the triceps and PC work, focus on decreased ROM benching exercises, super wide squatting stance, etc. are all likely to be of little use to you. Face it, this kind of training is not the answer for most people.

My coach called Louie a couple years ago, b/c he wanted some advice to get from a 550 raw bench to over 600. Louie told him nobody in his gym pressed that much raw or trained for that kind of goal.

Further, nobody I know of who’s successful in the USAPL/IPF uses that approach.

I love how everybody talks about Louie’s application of the sciencey language from Supertraining like it’s gospel, but they fail to realize that none of the Russians (where the ‘conjugate system’ originated) ever trained anything like what Louie does. Dynamo club did rotate a lot of assistance exercises, but it wasn’t what you’d call the olympic version of the westside template by any stretch. For powerlifting, the Russians have always stayed with programming that focused on high frequency with the competition lifts. And they have completely dominated the IPF for years.

I really don’t see the value of a lot of the ‘westside’ fixtures for anybody who’s not a multi-ply powerlifter. Go ahead and crucify me now.

Wow, you spoke my mind better than I could.[/quote]

And mine!!

I do agree, but I think westside can be workable for raw and single ply lifters too. I’ve recently jumped on the bandwagon and my raw strength is up, that said, the real acid test will be at my next comp in July (single ply, walked out squat!) Also, I have modified it HEAVILY. Instead of all the PC work I’ve focused more on squats or squat variations as assitance exercises. And I’m using sets of 5x5 on the flat bench after DE benching at the mo.

It seems to be going well, but after only 4 weeks it’s too soon to tell.