One of the recommendations for continual increases in muscle mass as well as strength increases, is a method of training referred to as the Westside Method. This is the theory of modifying your strength and fitness training program using the selection of numerous exercises. A number of movements work large muscle groups, for instance the clean and jerk and the bent over row (compound or multi-joint exercises), while others focus on individual muscles like the biceps curl (isolation or single joint exercises). Correct exercise selection for your muscles can help you to:
- Break through sticking points.
- Reverse muscular atrophy due to lack of exercise.
- Focus on weak muscles (If you have weakened shoulders and traps, this is beneficial).
- Bring about strength increases in similar exercises
- Help you to eradicate undesirable fatty tissue
- Make pushing various kinds of weight, whether it is barbells, hand weights, exercise equipment, or your own body weight more pleasurable
Westside Rep Ranges
- Dynamic (or max force) Training: Use anything from 45-60% of 1RM. The goal is to try to accelerate the load as fast as possible. It develops power as well as speed and is used by athletes involved in Sprinting, Shot Put, Olympic Weightlifting, Powerlifting and Strongman.
- Sub-maximal (or Repetition) Effort: Does not refer to training with less effort, simply a smaller percentage of your 1RM, 60-80%. It is employed in the 7-12 repetition range to generate more muscle mass.
- Max Effort: 80-100% of 1RM. Very low reps (2-5). This particular method of lifting weights is used to increase absolute strength.
If you analyze the training of athletes involved in strength based events, including Powerlifting and Olympic Weightlifting, you will notice that it is broken down into many different components. They train for absolute strength, along with speed. They want size, but also agility. Each muscle training session is usually highly specific, but the key points of overload can be applied to every one of the parts of the athletic activity. This is what’s often called progressive overload. The secret is to constantly mentally engage yourself to lift more weight and make use of diverse percentages of your 1RM in your sessions to effect the changes you desire. If not sure, you might want to ask your gym instructor or fitness trainer to provide you with other useful workout options and options for boosting the intensity of training. Below are a few training parameters a person can easily modify:
- Weight: Always make an effort to increase the load to guarantee that you will get the most muscle activation out of your muscle gain program. Actually seeing yourself get more powerful is what matters. So make the most of progressive overload.
- Intensity: usually relates to the quality of a workout. A sub-maximal routine could comprise of exercising with small weights and not going to failure. High intensity effort would encompass pushing the weights with the highest level of effort to failure working with heavy weights. It’s best to manage the intensity of your workouts over your training program to prevent over-training and potential muscle and ligament damage.
- Endurance: by means of increased length of workout, so increasing the quantity of repetitions without dropping the resistance (i.e. extra sets or rest pause training). To produce overload, you have got to sustain a similar work rate, or reduce recuperation time in between sets.