Westside & 5x5 Training

Discussion in 'Fitness & Nutrition' started by blam, Nov 4, 2005.

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  1. blam

    blam New Member

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    Both these training paridigms are good at achieving the same goal so I always go back and forth over which one to persue. I was just looking to get some input into what road has given fellow OT members the best results.

    5x5 Pros:
    -Simple
    -May lead to more hypertrophy due to more total volume over the week
    -Pretty hard to fuck up

    5x5 Cons:
    -Doesn't have as much room for weakpoint training
    -Same exersises for months on end can get boring
    -Linear prioritization requires more back off periods(ala duel factor) to keep strength gains coming

    Westside Pros:
    -Highly custimizable
    -Good constant progression model
    -Variation in exersises keeps it interesting
    -Focus on Weakpoints

    Cons:
    -Less volume on the 'money lifts'
    -More Complicated
     
  2. GTLifter

    GTLifter Banned

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    I do a mix of both, do westide but on my ME movements I work up to a 5rm in 4-6 sets and then go on to a 1rm. Thus I get the volume of the 5x5 but I also get used to pushing myself (although I am already tired) on sinlge reps.
     
  3. Perkwunos

    Perkwunos Dog Bones OT Supporter

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    NO, it is not complicated, just most people dont understand it, and over complicate it
     
  4. blam

    blam New Member

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    I agree, but some people lack reading comprehension and a lot of people seem to get confused by westside.
     
  5. Perkwunos

    Perkwunos Dog Bones OT Supporter

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    :ugh2: ok, cause I make no progress.....
     
  6. Perkwunos

    Perkwunos Dog Bones OT Supporter

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    i'll agree on the bench part, but everything else would go completely against that. I have made gains in the DL and squat that I am confident i could not have done on a 5x5 program. I think my bench pressing is more of a mental issue than physical.
    If you think you could make me bench over 300 raw in two months, I would be glad to hear how...
     
  7. Perkwunos

    Perkwunos Dog Bones OT Supporter

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    how so?
     
  8. KetchupKing

    KetchupKing New Member

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    chris... your sentence is a bit confusing...

    what do you suppose is a good rep range for ligament/tendon strength?
     
  9. Perkwunos

    Perkwunos Dog Bones OT Supporter

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    I squat in powerpants, the last time i squated raw was months ago, 405X2... I am squating in just powerpants now...
    I am not a gear whore, powerpants are shitty gear, i dont really care what my absolute raw numbers are ATM, and why should I?
    I am one of the few people that followed your advise about using rep work with CP, for the last 6 months i only worked up to tripples, or sets of 5, then I went to the seminar, and looked elsewhere for advice...
    My over poering weak point in the squat are my hips, i am doubting i have tendon problems.
     
  10. Perkwunos

    Perkwunos Dog Bones OT Supporter

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    it's not hard to figure out the difference, And there are like 5 "powerlifters" that post here...
    gogz, jeg, chris and GNP are the only ones who have actually ever competed, so they would be the only "powerlifters" and GNP and chris dont care anymore...
    In all of my postign in this forum, i have noticed a few things...
    Everyone wants to be stronger
    most want to look better, including myself, even if i am a big fat powerlifting slob
    almost everyone in here can solve there problems with dieting
     
  11. Perkwunos

    Perkwunos Dog Bones OT Supporter

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    many good people to ask advice from here
    Chris, if he will talk to you, or actually give you advice
    Ceaze is awesoem for advice
    GNP
    Gogz
    Sgt. ownage
    Pur
    Trance

    not really, getting strong will still get you jacked, and the other way around, accura, sgt. ownage, and stevo are all strong and have good builds, and strong is relative to the forum Ceaze is the best example of this
     
  12. Ceaze

    Ceaze https://hearthis.at/DoYouEvenUplift Moderator

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    I've been doing sort of a combo of the two
     
  13. TXLBS

    TXLBS New Member

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    I mix up what I am learning about westside with heavy rep work like 5x5 and I am seeing some solid, fast results.
     
  14. 2000GT

    2000GT Active Member

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    I can attest to 5X5 training.... I am nowhere near an elite lifter, and I train weights now secondary to the sports I play. My working weight on average is the following:
    clean:265 X 5
    bench: 315 X 5
    Squat:405 X 5

    The numbers drop when my other training takes precedent and they grow when my sports are stagnate.
    I have tried a few other methods of training, but always come back to basic 5X5 as it works, plain and simple.
     
  15. GOGZILLA

    GOGZILLA Double-Uranium Member

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    Everyone's seen Ceaze's bi shot a few weeks back. Since starting powerlifting hes gone from 185 to 216 then back down to 205 and is slowly gaining while maintaining low bf. This is all done on a standard westside template with more bodybuilding movements for ME exercises such as DB Incline Press for sets of 5x5 on heavy days. The other day he pulled 515 from a 3inch deficit in a 3 set 90+% and not even have had been pulling too much or gained much weight since his last pr(probably lost some). That all says he is getting efficiently stronger as well.
     
  16. JordanClarkson

    JordanClarkson OT Supporter

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    Sounds like what happened to me :hs:
     
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