I’ve taking a break from westside and been trying a few different things here lately, i’ve been trying the 3 times a week full body workout, focusing on different types of contractions like CT using the easy-hard gainer guidelines. But even though i was training for mass my squats went up, i think the slow negative squats and pause squats were great. But my bench went down with an absence of max effort and dynamic work. So i had a lil idea. Christian kinda outline something like this before for westsiders who want to use the pendulum training. So i’m going to use a pendulum like this.
bench and squats for 6-8 reps,no max effort work, all other assitance work is done bodybuilding style, and speed work is still done once a week with lower volume
max effort work is done twice this week, with dynamic work being done after the second max effort workout with half the volume, all assitance work done for 3-6 reps
speed work is done twice a week with regular volume with max effort work done after the second speed workout for a 3RM instead of a one, all assitance work done explosively with throws and jumps
same as week 2
Week 5(Mass, Recovery)
no competition lifts, max effort or speed work, use all assistance exercises in bodybuilding style
And i will also be emphasizing different portions of the contraction for all my max effort and even dynamic effort work. So i will be doing partner eccentrics with bench and squats, pause squats and benches, maybe even a few parnter concentrics, along with just regular lifting. So it isn’t really a pendulum where i change everything every week, i just change the main emphasis and maintain other things. I think this will work well.