Option 4: Periodization Bible by Dave Tate This is my favorite option. With this method, you choose assistance exercises depending on the. I have decided I will try 5/3/1 and I like the Dave Tate Periodization Bible template as that has a good bit of accessory work and allows me to. Periodization Bible, Dave Tate. I just wanted to post this link as the article is a relatively short read and contains lots of useful information to all.

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The Westside method schedules one max effort day for the bench and one for the squat and deadlift as follows:. Bench Press Sets Reps Weight Rest 2 5 45 1 min 1 3 1 min 1 3 1 min 1 3 1 min 8 3 1 min The bench press workout should begin with a light general warm-up consisting dafe upper body sled work and warm-up exercises for the bench press. The supplemental, accessory and prehabilation movements are trained under the same guidelines as Wednesday’s maximal effort day.

The average micro cycle will davs five to ten periodizarion with the average being seven days. This means you must apply as much force as possible to the barbell, i. The best max effort exercises for the squat and deadlift are good mornings, low box squats and deadlifts themselves. However, this won’t be the case for the advanced athlete. Actually, very little deadlifting is performed with ;eriodization style of training because of these reasons.

Not all trainers are bad, of course. If you’ve followed Louie Simmons’ articles over the years, you’ll notice how the percents he writes for the squat and bench press have reduced over the years.

Wendler’s 5/3/1 vs. Dave Tate’s Periodization Bible – Forums

Max Effort Repetition Dynamic Effort The Max Effort Method The max effort method is considered by many coaches and athletes as being the superior method of strength development. Another mark against this traditional approach. Perioduzation second reason involves neuromuscular and muscular coordination.


They typically do four workouts per week and since they train for function, they typically perform the following split:. I think I will post this in the Beginner’s thread as well and hope it gets some views, maybe save a few more threads with questions that are answered in this article.

The point is to change it up as much as possible. Just make sure you don’t always choose those exercises that you’re good at. The repetition method, otherwise known as the bodybuilding method, is the best method for the development of muscle preiodization growth.

Periodizatiob Online or Call or You’ll perform 8 sets of 3 reps in a dynamic fashion. The box squat is also the best way to teach periodiztaion technique because it’s easier to teach a person to sit back onto a box than without. The max effort meso cycle should only last one to three weeks with the latter being for the novice and intermediate strength athlete.

It also treats erectile dysfunction. If you squat pounds and are training with pounds, then you should be applying pounds of force to the barbell. Or is it just calories in, calories out? This system of training has a great influence on the development of muscle mass which is why it’s become so popular among the bodybuilding population.

Actually, the reverse hyper is a staple in our routine and is trained on all Mondays and Fridays with only slight modifications being made. For a powerlifter this would consists of the hate to seven days right before the competition. A great example of this is if your pecs and shoulder were strong enough to bench press but your triceps were only strong enough to bench Don’t get a shoulder injury before you even start to do reps. It’s been said many times that you can’t build a house on a weak foundation.

The supplemental, accessory and prehabilation movements are trained under the same guidelines as Wednesday’s maximal effort day. With this in mind, Westside set out to find a way around this three-week barrier.


This effective program is for them. You must have JavaScript enabled in your browser to utilize the functionality of this website. We call it conjugated periodization and I’ll cover it in detail in my next article. In the text Supertraining, Siff and Verkershonsky state the best range for developing explosive strength in the barbell squat is two-thirds of your best one rep max.

Begin with the bar for as many sets as necessary to feel loose and warmed up. Max effort day for building the bench press. Active rest involves those workouts that implement a type of training other than what the athlete normally does. You add 5 or 10 pounds to your max depending on if it’s an upper body or lower body lift and start over.

The Periodization Bible

Another disadvantage of this method is that each set is carried to failure. All times are GMT The best max effort exercises for the squat and deadlift are good mornings, low box squats and deadlifts themselves. So if you don’t break a record because of a bad day, it’s no big deal, as periodizzation as you still strained.

When you finish the bench press movement, you’ll move onto the supplemental exercise for the day. The supplemental aspect of blble training is perhaps the most important and yet you’re expected to drop it right before a competition? Try to work it up for four weeks then deload it for four weeks. First, decide on one main exercise that will be trained with this method.

Hope you’re not doing any of them.

Only about 10 percent of people are able to do it. For example, if you want a bigger bench, then each training session for that lift must have the development of the bench press in mind.