Westside Barbell prioritizes explosive movements over slow, controlled lifts on Dynamic Effort Day. Here's why: – Building Concentric Strength: Lowering the weight with control helps you raise it with explosive power. Slow lowering builds muscle, but Dynamic Effort Day targets strength gains. – Mimicking Plyometrics: Similar to plyometric training, the body uses the energy from lowering the weight to generate explosive power on the lift. ➡️ Swipe to learn more!
– Reps and Sets: 8-10 sets of 3 reps are the standard. – Grip Variations: Utilize various grips, including inside the power rings and pinky finger inside the ring, to target triceps and anterior delts. – Bar Path: Push the bar back in a straight line, not over the face, to minimize shoulder rotation and use triceps more effectively. – Weight Selection: The weight should be about 20% above your training weight, with the focus on maintaining high bar speed. Slowing down indicates a weight adjustment is needed. ➡️ Swipe to learn more!
– Speed Bench with Bands: Bands create increasing tension throughout the lift. – Speed Bench off Power Rack Pins: Lower the bar to pins, pause, then explosively press it back up. – Buffalo Bar: This specialized bar with a camber encourages tricep-dominant pressing. – Floor Press: A variation where the press starts from the floor, often used by lifters with tricep injuries. – Incline/Decline Press with Bands: These variations utilize bands for resistance and building explosive strength. ➡️ Swipe to learn more!
Westside Barbell prioritizes tricep development after the bench press: – Dumbbell Extensions: 60 total reps in sets of 8-10 reps, targeting triceps with palms facing inward. – JM Presses: This close-grip press focuses on the lower portion of the tricep movement. – Front Raises, Side Deltas, Rear Deltas, and Lat Work: These exercises round out the workout, emphasizing heavy weights for delt and lat development. ➡️ Swipe to learn more!
Dynamic Effort Day is an advanced training method. Consulting a qualified coach experienced in Westside principles is crucial before implementing this program. Ready to explore explosive powerlifting? Learn more about Westside Barbell's Dynamic Effort Day and consider incorporating it into your training with proper guidance. Remember, safety and proper technique are paramount!