When you say “deload” I think you are referring to assistance exercises, correct? If so, that brings me to another question: Do you ever intentionally take time off on the ME exercises, too? Say a week off every couple months or something like that? [/quote]
The principles of westside or more appropriately conjugate training is that you shouldn’t need to take a break…ever. That is where the whole rotating movements comes in. However, it is hard to find the appropriate workload balance. Most people end up doing too much accessory work or not deload the accessory work occasionally. You should strive to find the balance were you never need time off. With that said, sometimes its just not your day. So, if you are not feeling it, just stop and go home. DO NOT try to do more work to make up for it.
The principles of westside or more appropriately conjugate training is that you shouldn’t need to take a break…ever. That is where the whole rotating movements comes in. However, it is hard to find the appropriate workload balance. Most people end up doing too much accessory work or not deload the accessory work occasionally. You should strive to find the balance were you never need time off. With that said, sometimes its just not your day. So, if you are not feeling it, just stop and go home. DO NOT try to do more work to make up for it.
[/quote]
That makes sense. I imagine that due to travel or some other issues I will need to take a week off on occasion. But it makes sense that effectively rotating exercises, deloading, and watching volume should obviate the need to take planned rests. That makes a lot of sense to me.
While we’re on the issue, have you found that you are okay with a 4-day-per-week rotation? Obviously this will fall into the find-what’s-best-for-you-by-trying-it category, but I’m curious what you and others do. Are you able to make consistent progress training 4 days per week, or do you find that a 3-day rotation is more effective? DeFranco mentioned the 3-day rotation once; he basically combined the DE lower-body and RE upper-body days into one.
For the record, I will not be doing anything else outside the gym if I do a 4-day-per-week rotation. No conditioning, no speed work, nothing. The only other stuff I’ll do is mobility/tissue work, shoot some baskets, and take long walks for peace of mind/fresh air. Still, I work a fairly stressful job and have not had the world’s greatest recovery in the past. I’d like to hear other’s experiences on this.
I think DeFranco has a 4th day of conditioning stuff like sled-pulls or some strong man stuff., but don’t really remember. I would follow it the program to a tee to start out. Eventually, you will learn more about what works for you and what doesn’t and you can cater it more towards your needs. Something to be aware of is that just because you hate something doesn’t mean it’s not good for your training. Evaluate things based on results not on what you like or don’t like.
[quote]Pemdas wrote:
I think DeFranco has a 4th day of conditioning stuff like sled-pulls or some strong man stuff., but don’t really remember. I would follow it the program to a tee to start out. Eventually, you will learn more about what works for you and what doesn’t and you can cater it more towards your needs. Something to be aware of is that just because you hate something doesn’t mean it’s not good for your training. Evaluate things based on results not on what you like or don’t like. [/quote]
In WS4SB III, he has four days in the weightroom: An ME upper body, ME lower body, DE lower body, and RE upper. The DE lower body uses the jump variations as the “core” movement with a unilateral movement, a hip-dominant movement, and something like core work. It sounds like an awesome template, but I’m just afraid that it might be too much for someone who is not in the genetic elite.
[quote]eic wrote:
Pemdas wrote:
I think DeFranco has a 4th day of conditioning stuff like sled-pulls or some strong man stuff., but don’t really remember. I would follow it the program to a tee to start out. Eventually, you will learn more about what works for you and what doesn’t and you can cater it more towards your needs. Something to be aware of is that just because you hate something doesn’t mean it’s not good for your training. Evaluate things based on results not on what you like or don’t like.
In WS4SB III, he has four days in the weightroom: An ME upper body, ME lower body, DE lower body, and RE upper. The DE lower body uses the jump variations as the “core” movement with a unilateral movement, a hip-dominant movement, and something like core work. It sounds like an awesome template, but I’m just afraid that it might be too much for someone who is not in the genetic elite. [/quote]
Hahah…man that’s only funny because the the name of the program implies that is not for the elite. Just stick with template, work hard, eat, rest and good things will come.
Hahah…man that’s only funny because the the name of the program implies that is not for the elite. Just stick with template, work hard, eat, rest and good things will come. [/quote]
Well I think it was written for the untrained but his facility seems to attract guys that are freaks and have lots of genetic potential. Regardless, your point is valid, and I will give it a go as written with lots of hard work, rest, and food.
No, it was not written for the untrained. And his gym doesn’t attract genetic freaks, it attracts athletes who have a drive to better themselves. These athletes bust their asses, and so they have great results. You could learn something from them about work ethic rather than using “genetics” as some weak cop-out.
Yes, that was harsh but I think it needed saying. And who knows? You might even be part of the so-called “genetic elite,” but you’ll never know if you are or aren’t until you push yourself to that level. It would be a shame if you missed the chance to be the next Ed Coan just because you thought your genetics weren’t good enough.
[quote]OneEye wrote:
No, it was not written for the untrained. And his gym doesn’t attract genetic freaks, it attracts athletes who have a drive to better themselves. These athletes bust their asses, and so they have great results. You could learn something from them about work ethic rather than using “genetics” as some weak cop-out.
Yes, that was harsh but I think it needed saying. And who knows? You might even be part of the so-called “genetic elite,” but you’ll never know if you are or aren’t until you push yourself to that level. It would be a shame if you missed the chance to be the next Ed Coan just because you thought your genetics weren’t good enough.[/quote]
Your point was well taken, but unnecessary. I’m not using genetics as a cop out to justify any lack of results on my part relative to others. And I never questioned the work ethic of the guys DeFranco trains. Believe me, I’ve had the same exact mindset in the past about training. And graduating #3 in your law school class develops one hell of a work ethic, too.
But there is no question in my mind that DeFranco works with some athletes who have some serious genetic advantages. They work very hard and, combined with those genetics, achieve extraordinary, out-of-this world stuff. He also works with a lot of high school and college guys. I could do shit in high school and college that I could never get away with now. So when I see his program, I’m thinking, “Is this written for the exceptional 19 year old athlete, or a 25 year old attorney who may or may not have ideal recovery abilities?”
It’s a valid concern. Should it prevent me from giving it a try? No, but it is still a valid concern.