WS4SB3 for BJJ (Westside - Jiu Jitsu)

[Ciano123]

After not lifting for 10 years, I have returned to the gym to do Joe D's program. I had great success with this program from age 15 to 19 (now age 31). I've modified the program slightly to fit my jiu jitsu training schedule. I am a BJJ blackbelt and have taken time off competing to focus on my strength goals. My goals are to bench 95 kg (210 lbs), back squat 110 kg (242 lbs), front squat 95kg and complete 15 pull ups by the end of the year. I have competed in the lightweight division for the past 5 years at a BW of 74kg (163 lbs). I since put on 6 kg in 6 months from going off night shift but have been training bjj 2-4 times per week during that time. Bodyfat is about ~12-13%. I'm 6ft 2 (188cm) in height and quite skinny - a natural ectomorph.

My bjj/lifting schedule is modified slightly in a biweekly routine. So I'm alternating Repetition Upper Body and Dynamic Lower Body Days on a weekly basis. 4 days lifting is not feasible.

Week 1
Mon - Max Upper Body
Tuesday - BJJ No gi
Wednesday - BJJ gi
Thursday - Max Lower Body
Friday - Repetition Upper Body
Sa - BJJ Gi
Sun - Rest

Week 2
Mon - BJJ Gi
Tues - Max Lower Body
Wednesday - Max Upper Body
Thursday - BJJ No GI
Friday - BJJ GI
Saturday - Dynamic Lower Body
Sunday - Rest

I'm currently starting week 5 of the program. I've noticed increased muscle mass in my quads, biceps, upper back and glutes in particular. Haven't noticed much difference in my strength levels in bjj sparring but have reduced my training intensity a bit. I started supplementing with creatine in week 4. I've put 10 kg on my front squat and bench so far but pullups have become harder.

Will post my planned 18 week exercise template below.

[Ciano123]

Max Effort Upper Body
Weeks 1-6___________________Weeks 6-12__________________Weeks 13-18
1.Max set of Pull Ups___________1.Max set of Pull Ups___________1.Max set of Pull Ups
2.Bench Press (max set of 3-5)___2.Close Grip Bench (max of 3-5)__2.Bench Press (max of 3-5)
3.Incl DB Press 2 x 15-20_______3.Dips 2 x 15-20_______________3.DB Floor Press 2 x 15-20
4a.Cable Row 4 sets x 8-12_____4a.DB Row 4 x 8-12_____________4a.Barbell Row 4 x 8-12
4b.Rear Delt Flies 4 x 8-12 _____4b.Face Pull 4 x 8-12____________4b.Band Pull Aparts 4 x 8-12
5.DB shrugs 4 x 15-20_________5.Kelso Shrugs 4 x 8-15__________5.Barbell Shrug 4 x 8-15
6.EZ bar Curls 3 x 8-15________6.Barbell Curls 3 x 8-15__________6.Seated DB Curls 3 x 8-15

Max Effort Lower Body
Weeks 1-6___________________Weeks 6-12____________________Weeks 13-18
Front Squats (max set of 3-5)____Back Squat (max set of 3-5)_______Deadlift (max set of 3-5)
DB Reverse Lunges 3 x 6-12_____DB Bulgarian Split Squat 3 x 6-12___Front Squat (lighter load)
Romanian Deadlifts 3 x 8-12_____BB Hip Thrust 3 x 8-12___________BB Reverse Lunge 3 x 6-12
Abs_________________________Abs___________________ ________Pull Throughs 3 x 8-12

Repetition Upper Body
Weeks 1, 3 & 5_______________Weeks 7, 9 & 11_________________Weeks 13, 15 & 17
1.Max set of Pull Ups___________1.Max set of Pull Ups______________________________
2. DB Bench Press (4 x 12-15)___2. Bench Press (4 x 12-15)__________1.Dips (4 x 12-15)
3a.Lat Pull Down 4 x 8-12_______3a. Straight Arm Pull Down 4 x 8-12__2a.Pull ups 4 x 8-12 reps
3b.Face Pulls 4 x 8-12__________3b. Seated DB Cleans 4 x 8-12______2b.BandPullAparts 4 x 12
4.Lateral Raises 4 x 8-12________4. DB Military Press 4 x 8-12________3. Lateral Raises 4 x 8-12
5a.BB shrugs 3 x 8-10_________5a.DB Shrug 4 x 8-12 reps__________4a.Kelso Shrug 4 x 8-12
5b.Hammer Curls 3 x 8-10______5b.BB Curls 4 x 8-12_______________4b.Skull Crush 4 x 8-12
6.Heavy DB holds_____________6.Wrist Roller_____________________5.Pull Up Bar Hangs

Dynamic Effort Lower Body
Weeks 2, 4 & 6______________Weeks 8, 10 & 12__________________Weeks 14, 16 & 18
Vertical Jumps 5-8 sets x 3_____Broad Jumps 5-8 sets x 3____________Vertical Jumps 8 sets x 3
Front Squats (lighter load)_____Front Squats (lighter load)___________Front Squats (lighter load
Elev. DB Split Squat 3 x 6-12___Elev. DB Reverse Lunge 3 x 6-12______Elev. Split Squat 3 x 6-12
BB Hip Thrust 3 x 8-12________Snatch Grip RDL 3 x 8-12____________BB Hip Thrust 3 x 8-12
Hanging Knee Raise 2-4 sets____Sliding Tucks 3-4 sets_______________Obl Sliding Tucks 3-4

[SuicideGripMe]

I do love westside for skinny bastards! Only thing I would change is you sticking to ME lifts for too long. 3 weeks is all I'd run a certain ME lift, especially traditional deads which seems to crush people if running for a long time. Same thing with bench press, 3 weeks of close-grip then a few weeks of single board press (you can buy shoulder saver attachment from ELITEFTS if you train alone) would be a better option and less wear and tear.

If recovery starts to become an issue, I would start hitting box squats on ME/DE days which seems to be less taxing DOMS wise.

[Ciano123]

I do love westside for skinny bastards! Only thing I would change is you sticking to ME lifts for too long. 3 weeks is all I'd run a certain ME lift, especially traditional deads which seems to crush people if running for a long time. Same thing with bench press, 3 weeks of close-grip then a few weeks of single board press (you can buy shoulder saver attachment from ELITEFTS if you train alone) would be a better option and less wear and tear.

If recovery starts to become an issue, I would start hitting box squats on ME/DE days which seems to be less taxing DOMS wise.

I definitely agree on the deadlifts, was thinking of cutting the third cycle from week 13 to 16. And maybe start a new program then. I don't have access to a suitable box unfortunately so box squats are a no go. I'll definitively have a look at that shoulder saver option, and monitoring how my max upper lifts are feeling. Thanks a million for the feedback.

[Ciano123]

Week 4 - Dynamic Effort Lower session (Sat 27th May)

Felt very weak and tired before starting this one.
Did 8 sets of 3 vertical jumps. Did seem to be jumping higher than week 2 and no notible drop off in performance throughtout sets.

Front Squats
20 kg (45lbs) x 10
40 kg (90lbs) x 6
50 kg
60 kg (135lbs) x 1 (gave up as rep felt horrible, completed 5 reps with this weight the previous Tuesday)

Gonna reduce the weight on my dynamic days for front squats especially since they’re not included in the WS4SB3 template. I included them because I feel I need to squat more than once weekly even if the weight isn’t heavy and front squats are less taxing on the CNS than back squats.

Elevated Bulgarian Split Squats
Front foot elevated on two 15kg plates
2 x 15kg DB’s
1 x 7, 1 x 8, 1 x10
First set felt horrible on these, knee was caving inwards and losing balance on my left leg. Recovered well the second set and third set and performance improved.

Barbell Hip thrusts
65 kg x 12
80 kg x 12
85 kg x 12
85 kg x 12
These felt great, easy and big pump in my glutes. Looking forward to adding them as an accessory on my next exercise changeover on ME Lower day. Very functional movement for BJJ too. Nice change from RDL’s.

Hanging Knee Raises
2 x 10 reps

Needed yday’s recovery day, as I felt a bit out of sorts Saturday. Feeling strong today and looking forward to my ME Upper body session this evening.

[Ciano123]

Week 5 Max Effort Upper Body
Pull ups 1 x 6 reps
BB Bench Press
20kg x 10
42.5kg x 7
52.5kg x 6
62.5kg (138 lbs) x 6
Could have used more weight, next week I’ll put on 67.5kg on the bar

Flat DB Bench Bench Press
22.5 kg DB’s 1 x 15, 1 x 12
Was expecting some more reps

Seated Cable rows supersetted with DB rear flies
45 kg x 12, 11, 8, 11
DB rear Flies 12.5kg 4 sets x 10
My least favourite combination, really bored with the cable rows. Thinking about changing exercises every 4 weeks rather than 6 weeks for next two cycles.

DB Shrugs
27.5kg DB’s 1 x 16, 3 x 20
Left hand grip starts slipping after 14 reps but can still complete the reps

EZ bar curls
22.5 kg on 8kg EZ bar 3 x 10
These are challenging and have made progress. Hope will translate to my RNC squeeze.

2 days jiu jitsu and then on to ME Lower body.

[air2fakie]

Learn how to brace properly. I guarantee your Max Effort for things like bb BP and cable rows is a lot more than you're doing, and am assuming the same applies to your lower body compound lifts.

[Ciano123]

Learn how to brace properly. I guarantee your Max Effort for things like bb BP and cable rows is a lot more than you're doing, and am assuming the same applies to your lower body compound lifts.

Thanks for feedback. Yeah agreed. Affecting my pullups too I think. Would you recommend a video to learn how to brace properly?

[air2fakie]

Thanks for feedback. Yeah agreed. Affecting my pullups too I think. Would you recommend a video to learn how to brace properly?

If you can find a good one for breathing/bracing for DLs, those basic concepts apply across the board to all lifts. Many people don't realize that they should be also bracing for upper body lifts, and to a certain extent even things like standing or sitting isolation exercises.

Bracing is a lot more about internal feel, rather than visual cues though.

[paulinkansas]

On your days with "no gi" are you doing it nude?

[Ciano123]

On your days with "no gi" are you doing it nude?

Yes, less friction 😉. You gonna sign up now?

[paulinkansas]

Yes, less friction ������. You gonna sign up now?

Only if it's co-ed.

I don't want to see some guys nutsack flying around, but i have no objections to boobs.

[Ciano123]

Only if it's co-ed.

I don't want to see some guys nutsack flying around, but i have no objections to boobs.

Hahaha what about man boobs? There's a trend of a submission called Mothers Milk doing the rounds in which your opponents smothers you from mount with their chest/boobs/moobs.

I think the female students largely come for the same reasons as the dudes. To increase their competance and confidence in self defense scenario's and better themselves physically and mentally overall. Maybe try Tinder rather than No Gi?

[Ciano123]

Tuesday - No gi training
Noticing that I'm able to break posture a little easier and my defense is a little better (defending armbars easier) but my overall performance hasn't improved much. Felt a tweak in my hamstring during warm up shooting a double but nothing serious just a reminder to warm up correctly. Little bit of pain in my left hip.

Wednesday - Gi morning class
I hate working out in the morning. Never feel as sharp. Still a little bit of hip pain on top on the femur bone. 4 rounds of sparring, felt ok.
Went to the recovery plus. 5 minutes jacuzzi, cold plunge at 6.5 degrees Celsius for 5 minutes, 5 minutes Jacuzzi, 10 mins Infrared Sauna, 2 mins cold plunge, 15 mins compression pants and massage gun on the hip area. Hopefully, legs/hips will feel ok for Max Effort Lower body tomorrow evening.

[SuicideGripMe]

Looking at your log, you seem to be running the program in a strange way...

ME
BB Bench Press
20kg x 10
42.5kg x 7
52.5kg x 6
62.5kg (138 lbs) x 6
Could have used more weight, next week I’ll put on 67.5kg on the bar

This is definitely not how you should do your max effort work on WSFSB. You should be doing sets of 3 and gradually adding weight to a top set of 3-5 reps. Your reps are too high to be considered max effort by this type of protocol. Also, this could be why you are feeling more burn out. For me, hitting a top set of 100kg on the front squat for 3 reps... would look like this...

barx3
barx3
40kgx3
50kgx3
60kgx3
70kgx3
80kgx3
90kgx3
100kgx4 (added one rep... yay!... next week go for 4 again or 5 if feeling strong, then rotate max lifts every 3 weeks so I can keep adding either a rep or a bit of weight every time I get to a 3 week cycle). This requires a lot of logging and logic. Basicially every 3 week micro-cycle of a lift, the first week I want to rehit what I did before and the next 2 weeks I want to try to add weight or rep.

[Ciano123]

Looking at your log, you seem to be running the program in a strange way...

ME
BB Bench Press
20kg x 10
42.5kg x 7
52.5kg x 6
62.5kg (138 lbs) x 6
Could have used more weight, next week I’ll put on 67.5kg on the bar

This is definitely not how you should do your max effort work on WSFSB. You should be doing sets of 3 and gradually adding weight to a top set of 3-5 reps. Your reps are too high to be considered max effort by this type of protocol. Also, this could be why you are feeling more burn out. For me, hitting a top set of 100kg on the front squat for 3 reps... would look like this...

barx3
barx3
40kgx3
50kgx3
60kgx3
70kgx3
80kgx3
90kgx3
100kgx4 (added one rep... yay!... next week go for 4 again or 5 if feeling strong, then rotate max lifts every 3 weeks so I can keep adding either a rep or a bit of weight every time I get to a 3 week cycle). This requires a lot of logging and logic. Basicially every 3 week micro-cycle of a lift, the first week I want to rehit what I did before and the next 2 weeks I want to try to add weight or rep.

So I was planning to use 65 kg for my max set of 3-5 reps but my warm up sets didn't feel great so I went to 62.5kg (still a 2.5 kg increase from the week before). Did more reps on the warm up sets for more volume. Next week is my flat BB bench press ME week, I'll do shorter warm ups and give 70 kg a go. As per your previous suggestion, I'm gonna split the ME exercises in the next 6 cycle into Close Grip Bench press for 3 weeks and Medium grip Incline Bench press for 3 weeks.

Today is Front squats, so again I'll try the shorter warm up sets and heavier weight for my max set. Thanks for suggstions and feedback.

[Ciano123]

Max Effort leg day
Front Squats
20kg x 3
40kg x 3
50kg x 3
57.5kg x 3
65 kg x 3
Was hoping for 5 reps but struggled with keeping upright, legs felt weak coming out of the hole. Maybe my bracing wasn't great for last 2 reps.

Reverse Lunges
20kg DB's 1 x 10 reps
22.5kg DB's x 2 x 12
These felt good, balanced well. Grip felt fatigued holding the DB's on the last set.

Romanian Deadlifts
60kg 1 x 12
90kg x 3 x 12
Felt easy. Might bump up the weight to 97.5kg next week.

2 x ab circuit
Sprinter sit ups, V ups, toe touches and Hip ups 20reps each

Thinking I should maybe start lifting with a belt as I'm not bracing well.
Repetition upper body day tomorrow.

[SuicideGripMe]

Max Effort leg day
Front Squats
20kg x 3
40kg x 3
50kg x 3
57.5kg x 3
65 kg x 3
Was hoping for 5 reps but struggled with keeping upright, legs felt weak coming out of the hole. Maybe my bracing wasn't great for last 2 reps.

Reverse Lunges
20kg DB's 1 x 10 reps
22.5kg DB's x 2 x 12
These felt good, balanced well. Grip felt fatigued holding the DB's on the last set.

Romanian Deadlifts
60kg 1 x 12
90kg x 3 x 12
Felt easy. Might bump up the weight to 97.5kg next week.

2 x ab circuit
Sprinter sit ups, V ups, toe touches and Hip ups 20reps each

Thinking I should maybe start lifting with a belt as I'm not bracing well.
Repetition upper body day tomorrow.

Can you film your front squat? Are you wearing lifting shoes? Cross-armed, straps, or clean grip?

Front squats can be tricky. In the mean time, in my warm up I would include paused goblet squats to work on bracing, as well as bulgarian goat bag swings (you can use a dumbbell for this as well) and maybe try crocodile breathing (though I've found that sometimes does not work as well for skinny people).

[Ciano123]

Can you film your front squat? Are you wearing lifting shoes? Cross-armed, straps, or clean grip?

Front squats can be tricky. In the mean time, in my warm up I would include paused goblet squats to work on bracing, as well as bulgarian goat bag swings (you can use a dumbbell for this as well) and maybe try crocodile breathing (though I've found that sometimes does not work as well for skinny people).

I'll film next Tuesday. I'm wearing weight lifting shoes and using clean grip. I break parallel but don't go ATG. I did 3 reps of paused squats with a lighter load after my main set as I was frustrated with my max set. I'll look up bulgarian goat bag swings and crocodile breathing.

[Ciano123]

Repetition Upper Body Day

1. Wide grip Pull ups x 3
Pull ups x 3
Was annoyed I couldn't do many wide grip pullups so did normal grip ones
2. Incl DB Bench Press 20kg DB's 3 x 12
A bit uncomfortable at a higher incline.

3a. Lat Pull-down 45kg 4x10
3b.Face pulls 25kg 4 x12 reps
Face pulls always make my shoulders and posture feel good. Always disliked Lat Pull-downs.
4.Lateral Raises 10kg 4 x 12

5a. BB shrugs 3 x 8, 85kg
5b. Hammer curls 3 x 8 15kg
Probably should have used straps on the shrugs, grip could only last 8 reps.

6.Forearms Heavy DB hold 1 x 37 secs, 1 x 30 secs
Hang from thick pull up bar 35 seconds
Grip needs a lot of improvement.

Most frustrating thing is how slow my Pull ups are progressing. Used to be able to do 10 with a 10kg vest and struggling to do over 5 atm with only BW.

[StephenCGreen]

I love this thread. It is a good example of how productive the forum can be when the effort is there.

You mentioned that you are taking creatine supplement, presumably to help you increase your lifts. It seems, though, that you are still developing your lifting skill somewhat as well. I don't know how you are dosing, but as a suggestion, drop your dose to about 2 grams or half a teaspoon daily for now. In addition, take one teaspoon iodized table salt with water as a pre workout. The water and salt will help your lifting way better than creatine will. Once you have developed about 80 percent skill and the lifts really become taxing, then go back to the usual 5 grams of creatine, if you still feel the need to do so. For some people--a lot, actually--the recommended 5 grams of creatine is way more than needed and contributes to a long-term bloated stomach feeling, and minor "withdrawal" symptoms when discontinuing or changing doses. Two grams is about how much your body produces on its own even without supplementation and you may feel better as a result. Add to that the salt, and you will feel absolutely super when working out.

It's a small thing, but since you are supplementing anyway, I thought I'd make the suggestion. Take care.

[SuicideGripMe]

Repetition Upper Body Day

1. Wide grip Pull ups x 3
Pull ups x 3
Was annoyed I couldn't do many wide grip pullups so did normal grip ones
2. Incl DB Bench Press 20kg DB's 3 x 12
A bit uncomfortable at a higher incline.

3a. Lat Pull-down 45kg 4x10
3b.Face pulls 25kg 4 x12 reps
Face pulls always make my shoulders and posture feel good. Always disliked Lat Pull-downs.
4.Lateral Raises 10kg 4 x 12

5a. BB shrugs 3 x 8, 85kg
5b. Hammer curls 3 x 8 15kg
Probably should have used straps on the shrugs, grip could only last 8 reps.

6.Forearms Heavy DB hold 1 x 37 secs, 1 x 30 secs
Hang from thick pull up bar 35 seconds
Grip needs a lot of improvement.

Most frustrating thing is how slow my Pull ups are progressing. Used to be able to do 10 with a 10kg vest and struggling to do over 5 atm with only BW.

I find most guys post-30 years old benefit from less intensity and more greasing the groove on pull-ups and dips. The program was designed for younger athletes of course. I would argue that your RE pull-up work could be done a bit differently... basically I would do sets of 1 but as many sets of 1 that were perfect. So maybe this week, I hit 10 singles in 10 minutes (with active stretching and dyamic work in between), then the next week I aim for 11 reps in that 10 minutes. This slow grinding of adding a rep here and a rep there seems to work best for older guys and protects their elbows as each rep becomes a perfect rep.

[Ciano123]

I love this thread. It is a good example of how productive the forum can be when the effort is there.

You mentioned that you are taking creatine supplement, presumably to help you increase your lifts. It seems, though, that you are still developing your lifting skill somewhat as well. I don't know how you are dosing, but as a suggestion, drop your dose to about 2 grams or half a teaspoon daily for now. In addition, take one teaspoon iodized table salt with water as a pre workout. The water and salt will help your lifting way better than creatine will. Once you have developed about 80 percent skill and the lifts really become taxing, then go back to the usual 5 grams of creatine, if you still feel the need to do so. For some people--a lot, actually--the recommended 5 grams of creatine is way more than needed and contributes to a long-term bloated stomach feeling, and minor "withdrawal" symptoms when discontinuing or changing doses. Two grams is about how much your body produces on its own even without supplementation and you may feel better as a result. Add to that the salt, and you will feel absolutely super when working out.

It's a small thing, but since you are supplementing anyway, I thought I'd make the suggestion. Take care.

Glad you're enjoying the thread Stephen, I am too 😁 Yeah I'm taking 3 grams of creatine daily since week 4 of the program. I'll give your salt trick a go, would you recommend drinking salted water during the workout too?

[Ciano123]

I find most guys post-30 years old benefit from less intensity and more greasing the groove on pull-ups and dips. The program was designed for younger athletes of course. I would argue that your RE pull-up work could be done a bit differently... basically I would do sets of 1 but as many sets of 1 that were perfect. So maybe this week, I hit 10 singles in 10 minutes (with active stretching and dyamic work in between), then the next week I aim for 11 reps in that 10 minutes. This slow grinding of adding a rep here and a rep there seems to work best for older guys and protects their elbows as each rep becomes a perfect rep.

Interesting suggestion. Might give this approach a shot

[SuicideGripMe]

Interesting suggestion. Might give this approach a shot

https://www.youtube.com/watch?v=hyCwrJt8kbw

[Ciano123]

Week 6 Max Effort Lower Body day

Front Squats
20kg x 10
40kg x 5
50kg x 3
57.5kg x 3
65 kg x 4
OK one more rep than last week. Not exactly happy, definitely a technical issue. If I can reverse lunge with a 50kg load for 12 reps surely 65kg front squat should feel easier than a 4RM. Maybe its because I've a much stronger posterior chain in comparison to my quads. Gym was busy so didn't get to film, will try on Sat.

Back Squat
65kg x 5
Did a few Back squats to prep for exercise changeover next week

Reverse Lunges
20kg x 1 x 10 reps
50kg x 1 x 12, 2 x 10
Felt strong. Grip was fatiguing in last 2 sets.

Romanian Deadlifts
60kg 1 x 12
95kg x 2 x 12
100kg 1 x 12
Upped the weight to 100kg for my last set and completed it relatively easy.

2 x ab circuit
Sprinter sit ups, V ups, Toe touches and Hip ups x 20 reps each.

First cycle Progress
Front Squats
Week 1 50kg x 5 -> Week 6 - 65kg x 4

Reverse Lunges
Week 1 20kg x 12 -> Week 6 - 50kg x 12

RDL's
Week 1 80kg x 10 -> Week 6 - 100kg x 12

[SuicideGripMe]

What's your goblet squat? Realistically, it sounds like a form technique on your front squat. Most guys I like to see them work up to a goblet squat with 40kg for sets of 8 reps which seems to "correct" a lot of front squat form issues.

[StephenCGreen]

Glad you're enjoying the thread Stephen, I am too ������ Yeah I'm taking 3 grams of creatine daily since week 4 of the program. I'll give your salt trick a go, would you recommend drinking salted water during the workout too?

I like to take it just before I get started. By the time I have completed my initial warm up sets, I am primed for my work sets. Some people are not used to the taste of taking a teaspoon of salt in as little as a cup of water, so they prefer to dilute it in a liter or so and drink through out the early stages of the workout. Either way will yield results. Once you get acquainted with it, you can time it to produce the best result right when you are doing your last maximum effort set.

Caffeine and sodium chloride (salt) are great chemical compounds for a maximum effort day.

[Ciano123]

What's your goblet squat? Realistically, it sounds like a form technique on your front squat. Most guys I like to see them work up to a goblet squat with 40kg for sets of 8 reps which seems to "correct" a lot of front squat form issues.

I front squatted with 2 x 16kg Kettlebells in week 1 for the warmup. Worked up to 10 reps, total load being 32kg. Felt ok, challenge to the core too. No access to anything heavier. KB's go up to 16kg and DB's only go to 30kg.

[Ciano123]

I like to take it just before I get started. By the time I have completed my initial warm up sets, I am primed for my work sets. Some people are not used to the taste of taking a teaspoon of salt in as little as a cup of water, so they prefer to dilute it in a liter or so and drink through out the early stages of the workout. Either way will yield results. Once you get acquainted with it, you can time it to produce the best result right when you are doing your last maximum effort set.

Caffeine and sodium chloride (salt) are great chemical compounds for a maximum effort day.

I tried it yesterday and seemed to help. Tasted like **** though haha. I put maybe a gram or two in 500ml and drank it in the two hours before the workout.