The Westside programs are more for geared lifters. For raw lifters something like 5/3/1 or a classical powerlifting routine works better.Westside
Westside does focus on the geared lifter.
A lot of auxiliary work involves partial movement to finish the top part of the lift.
That because the squat suits and bench shirt increase the load you can drive out of the hole in a squat and off the chest in the bench press.
However, it can and should be utilized by Raw Lifters, as well. Raw Lifter
The hardest part for raw lifter is in the first third of the movement in coming out of the hole in the squat and off the chest in the deadlift.
Thus, strength need to be developed at the bottom of the squat and bench press.Pause Reps
Performing Paused Squats and Pausing the Bar on the chest in the Bench Press with reps with heavy load
is one of the keys.
The pause need to be 4 second or longer. This kills the stretch reflex and means strength is required to drive the weight up. Plyometric Squat and Bench Training
However, performing squats and the bench press with a recoil develop the stretch reflex.
The stretch reflex is like loading a spring by pushing down on it. Once the spring is released, it recoils up with more force.
The same applies with the squat and bench press. That why you squat more with a slight bounce out of the hole in a squat and bench more with a touch and go. Competition Powerlifting Bench Press
In the competition bench press, the bar must be paused on the chest.
Research shows that the stretch reflex is retained for up to approximately 4 seconds.
However, it dissipates quickly. Fifty percent of the stretch reflex dissolves in one second.
Thus, the longer it sit (on your chest), the heavier it gets.
With that said, the press signal is less than 4 seconds. So, raw lifter need to train the stretch reflex to maximize their bench. Classic Powerlifting Routine
The classic powerlifting routines is not the optimal method.
The focus is on performing repetition with the squat, bench press and deadlift.
The problem with that method is that once fatigue set in, technique deteriorates.
You end up "hard wiring" bad technique into your "mother board".Pole Vaulting For Reps
The majority of sports use resistance training as a means of increasing strength for their sport.
For some odd reason, powerlifter use the specific sports movement to develop strength in the squat, bench press and deadlift.
It the only sport that does that. Taking A Page From Other Sports
Research show that skill development is best accomplished in lifting by performing the movement with load of near max, 85% plus for single repetitions.
In performing heavy singles for technique development, once your form begins to falter, STOP! Continuing with bad form develops bad form.
Strength development for the squat, bench press and deadlift are best accomplished by employing movement that are similar in nature to the competition lifts. Squat Example
1) Zercher Squats
2) High Bar Squats
3) Safety Bar Squats
4) Front Squats
5) Etc. Maxing Out
To maximize strength, these type of auxiliary exercise need to be pushed to failure at some point (not during every workout).
That means on the final rep, it doesn't matter how ugly the lift is...Push/Pull it up or die trying!Recycling
Once you have pushed a movement to that limit, drop it from your program for a few months and use another auxiliary exercise that is similar.Poster Children
The poster children for this type of training are Olympic Lifters.
The foundation on Westside methods are build on the methods of Olympic Lifters.Summary
1) Raw Lifter need to focus on building strength first.
2) Raw Lifter also need to include power movements.
3) Build strength with auxiliary movement.
4) Develop technique with heavy singles. 85% plus X 1 Repetition.
5) Once technique falter with heavy singles, STOP!!! This insure you do NOT develop bad technique.