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T hese percentages and rep ranges are what the Westside program is based upon. Louie has also used Vladimir Z atsiorsky, Mel Sif f , and many other Soviet experts to help design the program. According to Z atsiorsky there are three ways to achieve maximal muscle tension: 1. T he Maximum Ef f ort Method (Lif ting a maximal load).
2. T he Dynamic Ef f ort Method (Lif ting a non-maximal load as f ast as possible). 3. T he Repeated Ef f ort Method (Lif ting a non-maximal load to f ailure or near f ailure). If one wishes to gain strength, all three methods should be employed. Why limit yourself to just one method? By improving both speed and strength (combining the Maximal Ef f ort and Dynamic Ef f ort Method), it teaches the muscles to contract in the shortest amount of time. T he Repeated Ef f ort Method is used to develop the necessary hypertrophy f or leverage and muscle mass. T his method is used with various auxiliary exercises but not with conventional exercises like the bench, squat and deadlif t.
In the above example, 450 pounds would be the lif ters 1RM f or the f loor press. T his number is to be recorded and broken. As you can see, the lif ter makes small weight increases and begins with a general warm-up. He will drop f rom three reps to one rep when he f eels the weight getting heavier. T he athlete will then keep increasing
the weight until he reaches his 1RM. It is important to try and break records, but it is imperative that the athlete strain. The general loading parameters of Max Effort: Intensity # of Exercises Reps Rest Interval Frequency/Week Weeks/Exercise 90-100% 1 1-3 2-5 min 1 1-
It should be noted that the percents could vary f rom 50-60% depending on the athlete. T he more advanced the athlete, the lower the percentage and vice versa. T here are two things that the coach must do to insure that the athlete is training at the right percentage: 1. Monitor bar speed. Having an experienced coach watch the athlete is crucial. T he athlete should also know that the weight shouldnt be heavy and should move explosively. 2. Monitor Max Ef f ort workouts. When the athlete f ails to improve on the max ef f ort day, it is usually the result of too high of a percentage on dynamic day. T he coach should always error on the side of the lighter percentage. T he athlete should use three dif f erent grips on dynamic day; all should be inside the rings. T he rest periods are crucial to the dynamic day. T he goal is to f atigue the f ast twitch muscle f ibers and thus make them
stronger. Also, the more they f atigue, the more f ibers will be activated with each set. T he rest times must be caref ully monitored. Parameters of the Dynamic Effort Method for the bench press: Load (Intensity) # of Exercises Sets Reps Frequency/Week Rest Interval 50-60% 1 8 3 1 1min
Day II 1. Max Ef f ort Exercise Work up to 1RM 2. Supplementary Exercise High volume triceps work 3. Accessory Movements (triceps, delts, lats) 4. Prehab Work (see above)
Putting it together
Here is a sample workout: Day I. (Dynamic Day) Bench Press 83 @ 50-60% 5 board press 3-55 Lat Rows 410 Rear Laterals 315 Day II (Max Ef f ort Day) Floor Press to 1RM DB Triceps Extensions 78 One Arm DB Row 48 DB Cuban Press 315
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