Opt for Maximum Effort Training in Westside Barbell Style

In our earlier blog posts, we have discussed in details about the different exercises that are performed at Westside Barbell as part of the squat training routine. To make things clearer, in today’s post we will be providing a sample of the ideal exercise routine of day 1 (Maximum Effort Training).



Good Mornings with Safety Square Bar- Start warming up with the bar and keep on adding weight. Remember that most of the reps per set should be around three. Once you become tired, you can switch to singles.

Glute Ham Raises- It is recommended to do multiple sets (around five). Repetitions can either be lighter sets to failure or heavy five's.

Reverse Hyper- While using reverse hyper, opt for 4-5 sets of heavy weight sets of five. Alternatively, you can also go for 3 sets of lighter weight sets ranging from 10-15.

Pull Down ABS- For Pull Down ABS, there are no fixed rules with regard to reps or count sets. However, you should aim to do at least 6-8 sets of 10 to 20 reps.

Pre-habitation- Pre-habitation workouts aim to enhance the work capacity and train stabilizing muscles so that injuries can be avoided. These exercises consist of dragging, lat work, reverse curls and all those workouts that are usually considered unnecessary by most people. Pre-habitation exercises will hardly take 20 minutes.

Nutrition- After you complete the exercises on day 1, you can opt for a post-workout meal. It may include fruits, chicken or vegetable sandwich, a glass of milk or protein shakes. Keep yourself well hydrated throughout the squat training session and have at least 2-3 cups of water post workout.

We provided a rough sample of the squat training that should be performed on Day 1. You can always modify this routine according to your preferences and strength.

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Spice Up Your Squat Training with Westside Barbell

In one of our earlier blog post, we discussed about Group 1 exercises that consist of deadlifts, squats and good mornings. Today we will discuss about other groups, which make up the day 1 of squat training exercise. Group 2 also known as the supplemental exercise and focuses on the athletes’ weaknesses. The following exercises are included in-Group 2-



Glute Ham Rise-It consists of working out using a special bench that is somewhat similar to the hyperextension bench. The only difference is that in case of Glute Ham Rise, the hamstrings and glutes initiate the movement.

Partial Dead lifts-This can be defined as arched back deadlifts, which must be executed in a ballistic style for high reps.

Pull Through-Position yourself away from the low pulley and bend down. Hold the pulley with the help of your legs and pull it up to the standing position.
It is important to mention here that the group 2 exercises should be executed with multiple sets of varied reps (more than 5 reps but less than 20).

Group 3- (Core accessory #1)-Group 3 exercises target lower back region of the body and in Westside Barbell, different variations are used with the help of a long or short strap. On light days, opt for 3 or 4 sets of 15-20 reps. A heavy day, on the other day, should consist of 4 or 5 sets of 6-8 reps.

Group 3-(Core accessory #2)-These exercises target the abdominal region and can consist of one or two of the following exercises.

Pull down ABS-Take help of a rope and hold the handle of the latte pull equipment. Pull it behind your head and execute the reverse deadlift.

Spread eagle sit ups-Lay down on the floor, spread out the legs and do the sit ups.

Group 4-It consists of reverse curls, lat work, dragging. They are performed to enhance the work capacity and train the stabilizing muscles.

In our next blog post, we will provide a sample of ideal workouts which done at Westside Barbell on day 1.

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