Squat Rx #17: Westside Basics (Part II)

[DZeRTEAGLE]

i just started doing squat i wanna know what's the difference in terms of gain with box squat and natural squat??

[Brads1111]

Dear Sir,

Your training session sequencing is written in such a manner that consecutive maximal effort sessions are listed. Granted, one is upper body and one is lower, but, this is a very hard way to go about things and contra-indicated by Westside Barbell's template and the variations of it with which I am familiar.

I do enjoy your videos and have found them otherwise very imformative, well done, and accurate.

Good Evening,

BS

[johnnymnemonic2]

Brad,

I have no doubt that methods and sequencing have changed considerably over the past five+ years at WS. The information in these videos was based on early WS videos, seminar, and articles.

When I was following a WS template, using a 3x/week split following the order of ME SQ, ME BP, DE SQ, and DE BP seemed to be a better fit for me w. a supplemental workout for triceps on weeks with only one BP session.

[Brads1111]

(Part I)

Dear Sir,

Thank you very much for your response. Using a three time a week split would clearly space the maximal effort and dynamic effort sessions from one another given the typical non-consecutive nature of the thrice weekly split.

The thoughts of a supplemental day for the triceps on days with only one pressing day are interesting and I do not clearly-recall anyone else having done that.

[Brads1111]

. Louie Simmons had spoken much to encouraging tricep dominance so as to avoid what he saw as an over-working of the chest musculature which had, according to Mr. Simmons, what caused so many pec tears.

While I feel that much of this had to do with the forced vulnerability of the chest given the straight bar press from chest I feel as though Mr. Simmons may well have had a point.

[Brads1111]

(Part III)

My question to you is now one of what your supplemental tricep work was. Was it more pressing or was this more a matter of extension work?

Thank you for your time,

Brad

[johnnymnemonic2]

Brad,

Please call me Boris.

For triceps, the following exercises were my favorites: close grip BP, lying DB extensions, lying elbows out DB extensions, tricep pressdowns w. bands, and board presses.

[Brads1111]

Boris,

Was the tricep exercise selection dependant upon the day as relates to being a supplemental day? What are your opinions of Westside Barbell in terms of it's efficacy as a training system.

Good speaking with you,

Brad

[PoWerExcesS]

Could one do separate DL workouts?

What I mean is doing this:

ME(SQ) ME(BP) ME(DL) DE(SQ) DE((BP) DE(DL)

Instead of that:

ME(SQ,DL) ME(BP) DE(SQ,DL) DE(BP) etc

Do you think that the legs won't take it?

[jonnosferatu]

Probably should shamelessly plug the Periodization Bible that Dave Tate wrote for T-Nation a while back.

<.<

[trf9]

all your videos are awesome. If you have time, could you please take a look a my video and tell me what im doing right or wrong. Thanks

[molnes]

THANK YOU! Thank you so much for making this extensive series about squatting. I have learned so much, and following your advice has improved my squatting technique a lot. Keep 'em coming.

Yours Sincerely, Norwegian squatter

[johnnymnemonic2]

I'm glad you found it informative.

No - as I understand it, your DE squat exercise will almost always remain box squats. You might do GM variations as your ME exercise or as supplementals, but box squats will be the "DE" exercise.

[johnnymnemonic2]

One thing that I neglected to mention that a lot of people have confusion about is that you will do ONLY ONE EXERCISE TO A MAX ON "ME DAY", and ONLY ONE EXERCISE W. THE %s, REPS, & SETS FOR DE WORK - in other words, just because it's "ME" day or "DE" day doesn't mean you do EVERY exercise that way.

[micheletoscan]

@johnnymnemonic2 GOTCHA!!! I never got this!

[manfredoxyz]

Thanks for these very informative vids. I'm quite confused on how i should structure my supplemental work on DE and ME day, there are many exercises in ur your series that are giving me great ideas however i am not sure how to structure them in order to avoid overtraining and get the most out of the workout.

[snizshizzle]

I had to read about 10 articles on WS before I fully understood it - some are just bad at explaining it or only talk about the DE/ME principle and don't go into much detail. This is very clear and simple to follow. Great vid.

One question though: Say you are doing ME goodmornings for a couple weeks. Would you do DE goodmornings as well or something different like dynamic box-squats?