“I’m getting ready for my first raw meet. I’m doing speed work. Do I need to be doing singles? Doubles? Triples? What am I supposed to do?” The old-school Westside protocol for dynamic effort work was (allegedly, at least — what grew popular on the internet may not necessarily be what was ever prescribed) 9-12 doubles for the squat and 9-12 triples for the bench. The theory behind this set and rep scheme is that one dynamic effort set should take exactly the same amount of time as a max effort squat or bench.
But maybe there’s more to it than that. What about technical work? What about weight percentage? What about timing of the lift? What about accommodating resistance? Clint Darden answers these questions and more in the latest video from the House of Biceps.