Lifting heavy weights is just one piece of the powerlifting puzzle. True strength gains come from meticulously controlling volume and intensity, a concept often overlooked by many lifters. Today, we delve into the Westside Barbell approach, where calculated volume and strategic intensity unlock explosive strength and record-breaking lifts.
The Science Behind Volume
- Prilepin’s Research: As Louie Simmons emphasizes, deviating from optimal volume cripples your training effect. His recommended intensity chart guides you towards the right number of sets and reps for specific goals.
- Specificity vs. Accommodation: Ben Tabachnik’s quote, “To never adapt to training is to adapt to training,” resonates with Westside’s philosophy. They avoid accommodation by constantly introducing new exercises, keeping your muscles challenged and growing.
Westside’s Training Blueprint
- Intensity Zones: Light weights (50-60%) for developing explosive speed, moderate weights (70%) for strength-speed, and heavy weights (90%) for absolute strength, each with specific volume guidelines.
- Max Effort vs. Dynamic Day: Train with max effort lifts followed by a dynamic day focusing on explosive movements and special exercises.
- Volume Distribution: 40% special exercises, 40% barbell lifts, and 20% restoration and flexibility, sometimes reaching 14 workouts per week.
- Special Exercises: These target weaknesses and mimic the classical lifts, like good mornings for squats and deadlifts.
- Max Effort Day: Use conjugate exercises (similar mechanics to classical lifts) with a 3-week wave, starting at 50% and ending at 60%, while keeping the volume constant (e.g., 3600 lbs) through adjustments to special exercises.
Key Takeaways
- Volume & Intensity: Use Prilepin’s chart and Westside’s intensity zones to tailor your training.
- Max Effort & Dynamic Day: Combine heavy lifting with explosive movements.
- Special Exercises: Target weaknesses and mimic classical lifts.
- High Work Capacity: Being physically prepared is crucial for handling high-volume training.
- Max Effort Calculations: Use percentages and reps based on your max lift and adjust special exercises to maintain volume.
Remember, this is just a glimpse into the complex world of Westside Barbell’s training. Experiment, adapt, and most importantly, listen to your body. With dedication and the right approach to volume and intensity, you can unlock your true strength potential and leave your PRs in the dust!
Share your thoughts and experiences with volume and intensity training in the comments below!
Check out our previous post about How Westside Barbell Builds Record-Breaking Squats Differently.