Philippe Geoffrion
Level 7 Valued Member
The RE Method
This is where weak points are trained and mass is built. The reps are higher and the load lower. I will focus on muscles to aid my lifts, strengthen weaknesses and protect against injury. These will vary for each day, but overall be pretty similar. For upper body day 1 supplemental lift will be a dumbbell bench of some sort. It will vary from the ME lift in angle. So if max effort day 1 is incline bench, the supplemental Dumbbell lift will be flat or floor. Likewise if ME day is deadlift, supplemental lift will be a squat. I don't want to go to crazy with the number of accessory lifts.
Accessories example after main lift
Bench ME
Supplement 1
Dumbbell press (incline, flate, bridge, floor)
Accessories- Back/Lats, Shoulders/ Arms
Rows (chest supported/cable/Kroc)
Rear Lateral (OH Plate raises/band pull aparts/facepulls)
Curls (Hammer/incline/dumbbell/barbell)
Extension (skullcrushers/rolling/cable presssdowns/French press)
I don't think westsiders superset, but I may to save time. The dumbbell presses and rows, back to back. then the upper back/rear delts and arms supersetted. These aren't do or die sets! Just get a nice pump without grunting and screaming and move on.
For the DE day, most accessories are same except the supplemental lift, which will be an OH press variation.
This is where weak points are trained and mass is built. The reps are higher and the load lower. I will focus on muscles to aid my lifts, strengthen weaknesses and protect against injury. These will vary for each day, but overall be pretty similar. For upper body day 1 supplemental lift will be a dumbbell bench of some sort. It will vary from the ME lift in angle. So if max effort day 1 is incline bench, the supplemental Dumbbell lift will be flat or floor. Likewise if ME day is deadlift, supplemental lift will be a squat. I don't want to go to crazy with the number of accessory lifts.
Accessories example after main lift
Bench ME
Supplement 1
Dumbbell press (incline, flate, bridge, floor)
Accessories- Back/Lats, Shoulders/ Arms
Rows (chest supported/cable/Kroc)
Rear Lateral (OH Plate raises/band pull aparts/facepulls)
Curls (Hammer/incline/dumbbell/barbell)
Extension (skullcrushers/rolling/cable presssdowns/French press)
I don't think westsiders superset, but I may to save time. The dumbbell presses and rows, back to back. then the upper back/rear delts and arms supersetted. These aren't do or die sets! Just get a nice pump without grunting and screaming and move on.
For the DE day, most accessories are same except the supplemental lift, which will be an OH press variation.