– Traditional Method: Relies on constantly increasing weight, leading to: Uncontrolled Volume: Higher weight often equates to higher volume, increasing risk of plateaus and injuries. Limited Focus: Focuses solely on increasing weight, neglecting other crucial aspects of training. ➡️ Swipe to learn more!
– Flat Loading: Training at a fixed percentage of 1RM (around 60%) with consistent sets and reps across training cycles ensures controlled volume. – The 1% Range: This targeted range allows for focused development on other aspects of training without excessive volume increases. ➡️ Swipe to learn more!
– Special Exercises: Westside incorporates exercises like glute-ham raises and reverse hypers to target specific weaknesses and promote overall development. – General Physical Preparation (GPP): This training component builds a strong foundation, improving flexibility, work capacity, and injury resilience. ➡️ Swipe to learn more!
– Progressive Overload: Westside argues this method only addresses one goal at a time, neglecting other crucial aspects. – Westside's System: Adapted from the Soviet training model, it focuses on: Building muscle mass Developing speed and strength Maintaining perfect form Improving GPP Enhancing recovery ➡️ Swipe to learn more!
– Westside advocates for: Moving beyond outdated information in traditional textbooks. Embracing evidence-based training methods for optimal results. – Resources like "Supertraining" by Yuri Verkhoshansky: Offer insights from renowned experts to further enhance training knowledge. ➡️ Swipe to learn more!
➡️ Share your thoughts and experiences in the comments below!