Clydefrog

I am training chest later today and want to try out a Westside dynamic method. I was going to do 10 sets of 3 reps at 60%RM. I understand that these reps have to be performed very quickly. Can anyone give me any pointers on this specific style of training, eg. rest times between sets.

Cheers...

Wee G

30 - 45 s rest between sets.

Are you a PLer or other athlete to whom force output is important?

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Tatyana

Wee bit more info on dynamic bench

On dynamic day, after doing your 8-10 sets of 3 reps at 60% of a shirtless max, train the triceps first. It is quite common for our guys to do 14-18 sets of triceps extensions.

They are done mostly with a straight bar. One frequently used exercise is J.M. presses, for 3-5 reps, working up as heavy as possible. Always try for a new PR. The same applies to straight bar extensions to the chin, forehead, or throat. Heavy dumbbell extensions are also used, 6-10 reps for 6-10 sets.

Use short rests be-tween sets, 30 seconds or less. For the bar work 90 seconds is advised.


For advanced lifters, such as Phil Gurano, superset light pushdowns or light dumbbells in between bar extensions or J.M. presses. This will greatly increase your GPP and thus your bench press. Phil used this method for 1 year and pushed up his bench from 525 to 633 at 242 and recently made a 661 at 253 bodyweight.


Also for the triceps try using Flex bands while benching off five 2 x 6’s. This takes the delts and chest almost completely out of the movement, leaving only the triceps to do the work.

Clydefrog

Well, I did ten sets of three reps at 55% 1RM. I took 45 seconds for each press/rest cycle. Felt easy enough at the time; I will either go to 60% or lower the rest period next time I try these. Then I did two 5-rep drop sets. Then I tried a static hold for the first time: 120% RM for just shy of 40 seconds. I think this was a mix-up of ME and DE training, but just wanted to give them both a try. By the time I got back to normal 10 rep Incline Dumbbells, I felt really good, really warmed up, and sailed through them.

Wee G: No, not a powerlifter, but enjoy strength training, and this Westside stuff has really caught my attention. I bought 10kg of chains last month.

Wee G

Clyde,

Dont decrease rest or increase load with the aim of making the work fatiguing. It should feel "easy" - the point is maximum bar speed, which will never be attained with concurrent fatigue. Too heavy = too slow and too tiring!

If you go to 60% do it as a wave for example...

55% week1 , 60% week 2, 55%+10% in chain week 3, 55 % no chain week 4.

Bar speed should increase through this wave and be noticably faster 2nd time around with 55%.

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