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Westside for Skinny Bastards Supplemental Lifts


#1

I've just recently started the program and so far love it.

One thing I'm not entirely sure I've got right is the supplemental lifts.

It often lists a range of both sets and reps; something like:

Perform 3-4 sets of 5-10 reps.

So is it 3 sets or 4? How do I decide?

For reps, so far I've been going for a weight which will give me the highest of the range on the first set and at least the lowest on the last set - sound about right?


#2

The set/rep parameters are completely up to you. The 3-4 sets and 5-10 reps are recommended ranges. So you could do 3x5, 3x8, 4x8, 4x10, etc. whatever you feel you need. You should vary your parameters as much as possible to keep things fresh. Jack Reape has an article that has a great way to organize your volume, I forget the name of it right now. You will most likely have a million more questions about the Westside methods. The one thing I always have to remind myself is "nothing is set in stone." You have to find what works for you. Go to EliteFTS.com and read everything you can.