Westside questions

[Thin Ice]

I’m trying a completely revamped routine based on Prilipin’s Table and some other things written in the Westside thread. I’m starting by trying low weight and higher reps according to the first line of Prilipin’s table, and I intend to try higher weight routines based on this table later.

Conspicuously absent from this table are times between sets. Are there optimum times between sets?

55-65/ 3-6 /24 /18-30
70-75 /3-6 /18 /12-24
80-85/ 2-4 /15 /10-20
90+ /1-2/ 7 /4-10

Given that I work each muscle group once a week, how can I tell if I'm overtraining? That is, how sore should I be after a workout, and for how long? Should the muscles just be tight, or should they truly be sore? Should I feel it for only one day after the workout, or two? Would leaving longer time between workouts compensate for overtraining?

How does the Westside workout work? Is it because the low weight/high reps routines work fast twitch and the high weight/low reps routines work the slow twitch, or because the low weight/high reps routines work the muscles’ ability to recover quickly and the high weight/low reps work the actual muscle strength, or what?

[Doc.Sust]

west side will not work for you, not raw. west side, the percentages they use, the way they train, there form on the lifts is ALL designed for equiped lifters.
lowering the weight and increasing the reps is absolutely opposite of westsides principle! they never use high reps. max effort day consist of working up to a hevy triple or singles. speed day uses multiple sets of 2 - 3 reps, again no high reps seen here.

follow another program, try the ipf training program i posted or Kafersykn(sp?) four day split.

as far as feeling sore, it has NOTHING to do with powerlifting. you dont use "sore" to gauge how your training is going. if anything you shouldnt feel sore after you develop your endurance

[CaptainCalves]

Westside rules the WORLD bro!!I love their training..

check out

www.elitefts.com
www.westside-barbell.com

[Doc.Sust]

Westside rules the WORLD bro!!I love their training..

check out

www.elitefts.com
www.westside-barbell.com

it doesnt work unless you use the equipment, i am telling you i know form experience on this i have tried it raw and watched many others try it and fail, we all got better raw gains with periodization

[CaptainCalves]

Doc

Are you talking about the western periodisation method??Cos the guys at westside hate that style of training..


Well Westside has worked wonders for me..

[Doc.Sust]

Doc

Are you talking about the western periodisation method??Cos the guys at westside hate that style of training..


Well Westside has worked wonders for me..

for an equiped lifter it is fine but for raw strength west side stinks. western periodization or similar methods is the way the USAPL lifters train as well as raw lifters. when i train for equiped, i incorporate some west side, but when i used to train raw, periodization worked, west side was VERY counterproductive, it literaly killed my deadlift and made my squat marginal at best, however it did work OK for the press but still not great.