T Nation

Strength Program With Size Benefits?

Lately, I’ve been getting more interested in strength than just the normal stuff I had been doing. I have been getting ART on my shoulders and back for the past 2 weeks now and am already seeing an improvment. I have recently cut down from 240 to 220 and will be looking to go back up to a leaner 240-250 in the next run. Here is my question/s.

I’d like to try westside, to be specific I’m looking at the template Dave Tate layed out at the end of his 8 keys series. I’m having a hard time grasping it just becuase it seems the dead is neglected, also shoulders and back seem negelcted. I will be using “help” for the 15 week strength cycle, and I’d like to reach a 1300lb total. I have not maxed in some time due to injuries, but I’d venture a guess that I’m prob at 1,000lb total now.

Can I add in more shoulder, back, and dead work in this program? What would be the best days to add it?

Also, will the program add the 20-25lbs that I’m looking for assuming I eat my face off :slight_smile:

I’m pretty open to any suggestions.
Although I’ve been lifitng for sometime, I am new to thinking about lifting in terms of strength and strength gains. Thanks in advance fellas.

Monopoly

you could always customize the program. i know when i was doint it i would trade out squats for a deadlift variation. even doin speed deadlifts on DE squat day instead of box squats. my modified westside program involved me changing out my main lifts every 2 or 3 weeks or so. Sometimes i would do ME board press and then sub out the next week for ME Overhead Press or Rows. Remember… you dont have to follow to the T, but also realize that the program is initially designed for Powerlifters hence focusing more on the big 3

[quote]Monopoly19 wrote:
Lately, I’ve been getting more interested in strength than just the normal stuff I had been doing. I have been getting ART on my shoulders and back for the past 2 weeks now and am already seeing an improvment. I have recently cut down from 240 to 220 and will be looking to go back up to a leaner 240-250 in the next run. Here is my question/s.

I’d like to try westside, to be specific I’m looking at the template Dave Tate layed out at the end of his 8 keys series. I’m having a hard time grasping it just becuase it seems the dead is neglected, also shoulders and back seem negelcted. I will be using “help” for the 15 week strength cycle, and I’d like to reach a 1300lb total. I have not maxed in some time due to injuries, but I’d venture a guess that I’m prob at 1,000lb total now.
Monopoly[/quote]

I put on about 20 pounds of rock switching to the program that you’re talking about in the first six months. It’s hard but rewarding and you’ll learn a lot by getting under some heavy ass weight all the time.

Also, HONESTLY no offense intended, but if you’re at a 1000 lb. total at 220, you might save your money on the “help” and just give the program a try for a while until you can push yourself. You will be amazed by what your body will do when you stress it with heavy ass weights.