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I wanna be able to have a big bench and I have been reading some of the stuff on westside but I'm not sure if when I work my triceps should I do higher reps like 3x12-15 or if I should do lower reps...

On the ME days how many exercises would I be doing where I work to a 1rm I have seen one article where it says pick one exercise and then another that says multiple thanks

How should I go about that fit reps and sets though

So I have been reading a lot on this method but the one thing I don't understand is on ME days what my reps and sets should look like say I wanna set a new max for my close grip bench my current max...

My current goal is to gain strength I've read a ton on westside but still don't get what the rep range should be on ME days

Bench 225
Squat 350
Deadlift 405 @155

So I'm looking to start using the famous conjugate method for my workout routine but the one thing I don't understand is how ME days work. I'm not sure what they mean by work to 1RM if say my goal...

Should I have a shoulder width or wider shoulder width grip ?

if i wanna do a powerlifting style bench how far out should i put my hands on the bar should i keep them close or keep them farther out thanks for the help

may i ask you what you mean by variants if you could give examples sorry i dont know alot of the lingo or things aobut working out thanks man

i currently do mma and boxing and im wondering how i can develop a strong thick back. the main thing that i dont want to happen is for it to get wide and look like i have microwaves under my arms...

What exercise would those be

I was wondering what exercises widen your back and chest? Does the bench press do this thanks for the help

I box and do mma but so am trying to keep a slender look but still be strong and explosive

I do boxing and mma and am wondering what exercises will widen your back or also known as increasing your wingspan. Does the bench press widen your back or chest a lot? Thanks for the help guys

Good answer

How does doing one day of 50% of your and then another of 1rm for pl routine. How does it make your big 3 lifts go up

Can someone tell me how doing of slowdown reps of your 50% max and then one day of max effort how does this ever make your lifts go up? Thanks

I like to stay very very active but by peoples responses to my workout routine it is rather bad I was wondering if someone could give a 6 day split for pl I'm am a noob I guess so the help would be...

Just wanna know the best style of lifting to put on some weight/size

Just wondering what the best rep range/style of lifting is best for me to gain weight if I should go bb or powerlifting please give lots of advice thanks

I guess I may need I help I do mma and all sorts of fighting stuff so I like to train six days to stay in shape and I wanna gain some weight and I know bb is the best way to do so