View Full Version : 2 part WS question
Hey all. I have a small question or two about the westside training split. My current split is ME lower on monday, ME upper on wednesday, DE lower on friday, and DE upper on sunday.
First, my chest is still sore from my DE day on Sunday and my ME chest day is tomorrow (wednesday). I assume that I should just continue with my schedule and do my ME chest normally even though I'm still a bit sore (it's not too bad and will be even better when I wake up tomorrow so it shouldn't even be such a big deal).
This brings me to the second part of my question.
Louie Simmons says that the proper split leaves 3 days between body parts for full recovery before their next training day. So this could be:
ME lower, off, ME upper, off, DE lower, off, DE upper, repeat with ME lower.
(this is the split I use). There are a few variations where some people start off with a ME chest day instead of lowers, and some people do ME DE DE ME repsectively, but the split I use will illustrate my question just fine.
Anyway, I noticed that in this split there are the recommended 3 full days between ME upper and DE upper, but I noticed there are only 2 full days between DE upper and ME upper. I think that normally this isn't thought of as a big problem because a DE day isn't as taxing as a ME day, so 2 days should be fine (I didn't even give it a thought before; the thing is I used chains on my last DE upper day and I actually had them set up right haha.)
So my question is, should I just keep this split and forget that there are only 2 full days or should I alter my split somehow? I think I know the answer (just forget about it, keep it simple, don't over think) but I just figured I'd throw it out there. Thanks to everyone who stops by to give their expertise. Peace!
Hey all. I have a small question or two about the westside training split. My current split is ME lower on monday, ME upper on wednesday, DE lower on friday, and DE upper on sunday.
First, my chest is still sore from my DE day on Sunday and my ME chest day is tomorrow (wednesday). I assume that I should just continue with my schedule and do my ME chest normally even though I'm still a bit sore (it's not too bad and will be even better when I wake up tomorrow so it shouldn't even be such a big deal).
This brings me to the second part of my question.
Louie Simmons says that the proper split leaves 3 days between body parts for full recovery before their next training day. So this could be:
ME lower, off, ME upper, off, DE lower, off, DE upper, repeat with ME lower.
(this is the split I use). There are a few variations where some people start off with a ME chest day instead of lowers, and some people do ME DE DE ME repsectively, but the split I use will illustrate my question just fine.
Anyway, I noticed that in this split there are the recommended 3 full days between ME upper and DE upper, but I noticed there are only 2 full days between DE upper and ME upper. I think that normally this isn't thought of as a big problem because a DE day isn't as taxing as a ME day, so 2 days should be fine (I didn't even give it a thought before; the thing is I used chains on my last DE upper day and I actually had them set up right haha.)
So my question is, should I just keep this split and forget that there are only 2 full days or should I alter my split somehow? I think I know the answer (just forget about it, keep it simple, don't over think) but I just figured I'd throw it out there. Thanks to everyone who stops by to give their expertise. Peace!
The beauty of Westside is that you tailor it to your training needs/goals. My Schedule is set up like this:
ME Bench
ME Squat
Upper Assistance
I use a 3 day split due to my schedule and rotate DE SQ/DL days in every few weeks. I was doing the traditional 4 day per week Westside split, but my recovery was in the toilet, so I bumped it back to 3 days per week and have gotten back to making good gains. I am planning on throwing the 4th day back into the split soon however, to see where it takes me. Also, is I feel my body pushing back on my, I will take a deload or off week and either do nothing at all or just something light. I do my ME days usually 2 days apart, so that my CNS is recovered enough...but I have been known to do them back to back in the past...didnt seem to hurt me much...
So, for your question(s), set your training up in a way that allows you to recover...not neccessarily meaning that you are not sore, but rather that your training is not impacted by your recovery, or lack thereof. If your recovery starts to wain, ie, your ME days are suffering, take an extra day and evaluate your training schedule.
Just like you said in your origional post, you may be over thinking this a bit. Just be smart. If you start getting weaker, you need to do something differently. This is a situation where you have to listen to your body, as hard as that may be, and back off a bit, or switch your days up. Elitefts.com has some great articles about alternate Westside Schedules. I have used a few of them in the past with great results.
May not have been the answer you were looking for, but its the best I got...
set your training up in a way that allows you to recover...not neccessarily meaning that you are not sore, but rather that your training is not impacted by your recovery, or lack thereof.
IRBS, that answer is appreciated, thanks. Sometimes all you need is someone else to double check to make sure you have things straight. Thanks.
Matt Dickerson
05-27-08, 5:47 pm
I use the same exact split you do. Sometimes mondays max effort lower day will fry me for about 8 days. I still will do my speed day and everything else. I just modify my main movement so it the least taxing and I will cut back on the volume of the accessory work.
For instance... Last monday (8 days ago) I did a deadlift workout and really went nuts with the poundages and volume. When Friday came around for the speed day I was still pretty beat up and I took it real easy with the speed work and didn't go heavy with the accessory work. Yesterday (Monday) My lower back was still tired from what I did 8 days ago so I chose a movement that didn't overly tax my lowerback and on my accessory work I focused on the legs and abs. I also didn't do too much.
Your split is correct and should work well. When you feel over trained pick a main movement that isn't going to tax the body part that is still really sore. On the speed days go easier than normal. For accessory work I like to do a recovery type workout with high reps and light weight if still beat up.
Another thing that has helped me a lot is recovery workouts. The day after one of your main training days you could go in and do some very light rep work or drag a sled. This helps get blood into the area and will speed up your recovery. Just make sure you stay very light and do it for recovery purposes.
Your split is correct and should work well. When you feel over trained pick a main movement that isn't going to tax the body part that is still really sore. On the speed days go easier than normal. For accessory work I like to do a recovery type workout with high reps and light weight if still beat up.
Another thing that has helped me a lot is recovery workouts. The day after one of your main training days you could go in and do some very light rep work or drag a sled. This helps get blood into the area and will speed up your recovery. Just make sure you stay very light and do it for recovery purposes.
So that's like a mini deload for one muscle group (instead of a total body deload for a whole week or two).
Make sure you're not going too crazy on DE days. Remember, DE days are meant to augment your ME days. This sport is about lifting heavy stuff, so if you're doing so much on DE day, that you can't lift heavy on ME day, then you need to back down some. Also, don't forget to deload when need be.
Matt Dickerson
05-29-08, 1:04 am
So that's like a mini deload for one muscle group (instead of a total body deload for a whole week or two).
Switching the main movement isn't a deload. Going light on volume could be a deload. This is what the conjugate system is all about. I might take 1-2 weeks off out of a year from Max effort work. This is usually for Thanksgiving and Christmas when I go and visit the family and don't have a gym nearby.