Westside Barbell

Progression

Westside Barbell January 31st, 2019 1 minute read

Conjugate Method | Louie Simmons | Exercise Programming | Strength Training Methods

At Westside, while our dynamic lower squats traditionally run in 3 week waves, the pulls that follow change every 1-3 weeks. This aids in avoiding...

Training Frequency

Westside Barbell January 30th, 2019 1 minute read

Conjugate Method | Louie Simmons | Exercise Programming | Strength Training Methods

“To make it to the top, you MUST train 8x a week”-Louie SimmonsAt Westside the lifters and athletes train 4 days a week. These days consist of ME...

Why a Box?

Westside Barbell January 29th, 2019 1 minute read

Conjugate Method | Louie Simmons | Exercise Programming | Strength Training Methods

Box squats are one of the most underutilized squatting variations. They are used to dictate depth, as well as teach mastery of one’s body position.

Bench Tip

Westside Barbell January 28th, 2019 1 minute read

Conjugate Method | Louie Simmons | Exercise Programming | Strength Training Methods

Upon receiving the bar, the lifter’s/athlete’s upper back/shoulder blades should be at 100% tightness. The bar should be lowered not necessarily by the...

Delta

Westside Barbell January 27th, 2019 1 minute read

Conjugate Method | Louie Simmons | Exercise Programming | Strength Training Methods

Food for thought.If you’re weak in the delts and triceps, consider employing incline work on both your Max and Dynamic Effort days. Incline emphasizes...

Less is More

Westside Barbell January 26th, 2019 1 minute read

Conjugate Method | Louie Simmons | Exercise Programming | Strength Training Methods

Less CAN in fact be more.As long as these 2 rules are followed:1️⃣The exercise/auxiliary is one the athlete/lifter specifically needs.2️⃣The...

Glutes!

Westside Barbell January 26th, 2019 1 minute read

Conjugate Method | Louie Simmons | Exercise Programming | Strength Training Methods

When setting up for the pull, turn the toes slightly OUTWARD. This will enable a fuller contraction of the glutes(lockout).

25

Westside Barbell January 25th, 2019 1 minute read

Conjugate Method | Louie Simmons | Exercise Programming | Strength Training Methods

Remember, accommodating resistance accounts for only ~25% additional weight at the TOP of the movement when it comes to dynamic day’s percentages.

Upper

Westside Barbell January 24th, 2019 1 minute read

Conjugate Method | Louie Simmons | Exercise Programming | Strength Training Methods

Here’s a dynamic upper session we did a while back. It is targeted toward those whom miss at the top of the bench(lockout). 1️⃣Dynamic Bench 9x3@50%...