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2004/11/24, 09:21 AM
How much of your max do you don't go past? I think I been doing my traing days wrong with bands!I don't have a "day" I alternated between, one week say regualar bench, the next 2 weeks I use varrying resistance bands.then back to regualar.
So would I use say less that60- 75% of my max on days I use bands?
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The following, has not be approved by the FDA or FT, it was not meant to diagnose,treat,or prevent any diease(s) Please consult a moderator or doctor before using any of the suggestions or comments.
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2004/11/24, 09:38 PM
andrew....usually you would do max and dynamic training on same week....dynamic traing is usually 45-60% for 1-3 reps
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2004/11/24, 10:24 PM
yes i know that menace but with a 3 day split thats kinda hard
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The following, has not be approved by the FDA or FT, it was not meant to diagnose,treat,or prevent any diease(s) Please consult a moderator or doctor before using any of the suggestions or comments.
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2004/11/25, 02:36 AM
andrew, that's the sad part....when i tried doing somethign similar to what you described at first ...i lost considerable strength...and I train way too rare to use a 3 day split twice a week....so i decided to just add dynamic elements to my strength workouts...it's not 'recommended' and it's a compromise...but that's the best thing...I usually do a couple dynamic movements for 10-15 sets...then I do my regular max training...granted i am using less weight on max strength training...i personally use about 60% for my dynamic training portion...So I try to throw some dynamic training every other workout....
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2004/11/25, 11:45 AM
i don't do it 2 times a week, i can just only life 3 days a week being in season.
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The following, has not be approved by the FDA or FT, it was not meant to diagnose,treat,or prevent any diease(s) Please consult a moderator or doctor before using any of the suggestions or comments.
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2004/11/26, 09:40 PM
I would say 5O% to 45% of max,do about nine total sets,I wouldent go below 40% because its to hard on your tricep joints,and shoulder joints to,the lower the percentage the harder on your joints,
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2004/11/28, 07:28 PM
Is there anywhere that someone has broke down westside training into some sample routines somewhere?
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2004/11/29, 06:11 PM
I am so sick of this question. DYNAMIC days should NEVER go over 60%. Experienced lifters use 45-50%. Bands shouldn't just be thrown on for the sake of throwing them on. Bands will jump your intensity up greatly. use them one time every 3-6 weeks. Lean more towards the 6 weeks. They will tear you up if used too often. I also think the bands are better for dynamic work on the upper body. And only use the minis for upper body dynamic work. Blue where do you get your info from? Some of the best powerlifters have done very well with 30-40% of their 1rm. If the form is good then how will the lighter % be hard on the joints? AAAHHHHHH!!!!!!:angry:
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2004/11/29, 10:54 PM
I'm sorry gator didn't mean to pinch a nerve........bands are hard on the joints?
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The following, has not be approved by the FDA or FT, it was not meant to diagnose,treat,or prevent any diease(s) Please consult a moderator or doctor before using any of the suggestions or comments.
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2004/11/30, 04:54 AM
gator..this is jsut for clarification...so if some1 is not a powerlifter and does not do bench/deadlift/squat twice a week...then they should do dynamic training once every 3-6 weeks? is it terrible to combine speed/strength training?
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2004/11/30, 01:15 PM
I know, but there are a ton of posts on this forum about this topic. The bands used too frequently will tear you up. I love the bands but only in moderation. They are great for dynamic work on upper and lower days. It's not terrible to combine speed and strength work because at least you are doing something. My point is the optimal situation is the 4 day routine. I feel that if you want to maximize your strength gains then commit to it. I am an idealist so sue me. Dynamic training happens every week. The bands happen once every 3-6 weeks. Sorry for the confusion on that.
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2004/11/30, 03:47 PM
thanks alot.......learned somthing new.
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2004/11/30, 04:27 PM
My next box squat cycle will look like this:
Week 1
335 w/mini
2 x 12
Week 2
335 w/purple
2 x 10
Week 3
335 w/purple & mini
2 x 8
Week 4
345 w/purple & mini
2 x 8
Week 5
350 w/mini
2 x 12
Week 6
350 w/purple
2 x 10
Week 7
350 w/purple & mini
2 x 8
I thought you said to only do bands once every 3 to 6 weeks????
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The following, has not be approved by the FDA or FT, it was not meant to diagnose,treat,or prevent any diease(s) Please consult a moderator or doctor before using any of the suggestions or comments.
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2004/11/30, 08:24 PM
thanks gator...i had a misconception that a dynamic day always involved bands...heh...glad i didn't hurt myself...although i train each body part once every two weeks..so it didn't mess me up so far...
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2004/12/01, 09:28 AM
So, you are squatting over 700lbs Andrew? You are also using bands every week. It seems to me that you have way to much weight on the bar. The bar should move FAST. That is why it is a dynamic day. Just because its not heavy doesn't mean you won't get better.
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2004/12/01, 12:29 PM
no thats a workout you posted......You said bands shouldn't be used every week, only between ever 3rd and 6 week, more towards the 6th.......I was just clarflying what you said?
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The following, has not be approved by the FDA or FT, it was not meant to diagnose,treat,or prevent any diease(s) Please consult a moderator or doctor before using any of the suggestions or comments.
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2004/12/01, 02:51 PM
I see... I didn't realize you posted an old post of mine. I used to use bands like that. It tore my hips up something fierce. That is why my stance has changed on the frequency of the bands.
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2004/12/01, 03:51 PM
Gatormade:
Westside recommends alternating freeweights alone, bands, and chains. Since this is the program you usually follow, and you have more experiance with it, would you recommend this? I have been powerlifting for a while but have only recently started the westside barbell method. I have already seen MAJOR gains in my speed on heavy lifts and it allows me to recover better, but I was wondering if you had any other suggestions and could maybe clarify your point on the bands and their frequency in use.
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Only a man who knows what it is like to be defeated can reach down to the bottom of his soul and come up with the extra ounce of power it takes to win when the match is even.
steve
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2004/12/01, 04:09 PM
And how is it that light weight could be tough on the joints?
Are you doing high reps with light weight? I suppose that could give you joint trouble.(?)
You should usually not go above 6 reps. I usually stick with 10 * 2.
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2004/12/06, 11:02 PM
at the end of the bench press movement the tricep joint pops in to place at a high rate of speed which is hard on the joints this is on dynamic bench day mind you,high reps with light weight is a warm up to get the blood flowing to the tissues and ligaments not bad on the joints oxygen is carried by the blood,getting blood to the muscle is very important.carry on soldier of Iron...
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2004/12/07, 02:29 PM
i see. I've never heard of a tricep injury occuring like that, but I guess I can see how that could happen. I dunno, I've never felt anything in my triceps on dynamic day. But that doesn't mean there isn't anything wrong. I'll stick with 45-60% though.
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Only a man who knows what it is like to be defeated can reach down to the bottom of his soul and come up with the extra ounce of power it takes to win when the match is even.
steve
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2004/12/07, 02:53 PM
For speed bench you can go as low as 40% from what I have heard. Then, add bands and chains, so then with the extra resistance of the bands or chains, you add 50-60% when you lockout.
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2004/12/07, 05:51 PM
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Quoting from wrestler125:
And how is it that light weight could be tough on the joints?
Are you doing high reps with light weight? I suppose that could give you joint trouble.(?)
You should usually not go above 6 reps. I usually stick with 10 * 2.
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Check my posts. I never do more than 2 reps. Bands add intensity to the dynamic lifts. Bands are a great addition but must be done in moderation. I use them once every 3-6 weeks. Bands are hard on you. Try 6 weeks of bands on speed bench and box squats and then let me know how your joints feel.
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