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I've been a natural lifter for almost 2 years now...following the Westside guide lines. But recently I have decided not to train my accessory / suplemental exercises 2x's per week. Although working each muscle group 2x's / week had worked very well for me ...Upon turning 44 years old in March , I was looking for way to maximize recovery...Like I said in an earlier post. One of my goals is to create size as well as strength and extra volume is needed. Wasn't hard for me to figure out that if the volume is to remain high, the frequency needs to come down.

At first..I stayed with training the accesory stuff twice a week..but I did them heavy one day, then light <85% intensity> on the second work out a week for that muscle group. Sort a like active rest for that muscle...

My workouts looked like this:

Day 1 ME SQ/ DL
Main movement
RDL's
Rows
Pull downs
Curls
Abs

Day 2 ME BP
Main Movement
Military Press
Laterals
CG Bench
Tri Ext

Day 3 DE SQ/ DL
Accessory stuff is the same only done at 85% intensity of the Day 1 workout

Day 4 DE BP
Accessory stuff is the same only done at 85% intensity of the Day 1 workout

Take 2 days off..then repeat the cycle..


But recently I switched to working the accesory movements heavy one day per week..so far I'm liking it

Sample workouts now look similar to this

Day 1 ME SQ/DL
1. A squat, Pull or GM working up to a single..then include one or two back off sets in the 5 to 10 rep range

2. Pull thru's for 3-5 sets of 10
3. Leg Curls for 5 sets of 5-8 reps
4. Curl for 5 sets of 5-10 reps
5. Hammer Curl - 5 sets of 5-10 reps

Day 2 off

Day 3 ME BP

1. A flat Bench, CG Incline, Pin Press working up to a single with a back off set or two of 5-10 reps
2. CG Bench or JM Press for 5 sets of 5 reps
3. DB Extension - 5 sets of 5-8 reps
4. Abs

Day 4 off

Day 5 DE SQ
1. Speed Squat for 8 sets of 3
2. Barbell rows - 5-6 sets of 5-6 reps
3. Pulldowns - 5 sets of 5-8 reps
4. Shrugs - 5 sets of 8-12 reps


Day 5 off

Day 6 DE BP
1. Speed Bench - 8 sets of 3
2. Military Press , seated or standing - 5 sets of 5 reps , one backoff set of 10 reps
3. Laterals - 3 sets of 8-12 reps
4. Bent Over Laterals or Face Pulls..3 sets of 8-12 reps

All sets are pyramided up ..to the heavy work set.

As previously stated. My goals are to :
1. Maximize raw strength..
2. Maximize recovery
3. Gain Quality size

any suggestions or comments < this means you LH > ..are welcome

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Future

Wow. Well it looks well thought out to me.

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