A resource for serious lifters and athletes seeking proven strength training methods. The Westside Barbell blog breaks down programming, exercise selection, recovery, and performance strategies built on decades of elite coaching experience of founder Louie Simmons and his dedicated team.
Conjugate Method | Louie Simmons | Exercise Programming | Strength Training Methods
FAQsQ: Does Westside use bands or chains more as accommodating resistance for dynamic effort squats?A: We prefer the use of bands on Friday's as we get the...
Conjugate Method | Louie Simmons | Exercise Programming | Strength Training Methods
Platforms on the ATPAt times we do this for athletes to go through lateral step ups.For lifters we do this to provide a slight increase in the band tension on...
Conjugate Method | Louie Simmons | Exercise Programming | Strength Training Methods
Strength Speed is trained at slow velocity. For more, look at Hill’s Equation. Look at the force-velocity relation, which states that motion velocity...
Conjugate Method | Louie Simmons | Exercise Programming | Strength Training Methods
Dynamic Lower Bow Bar Box Squat 5x5@50% 1RM-downward bands (tension = ~25% of 1RM at top)-stance = 1 foot width wider than normal-box = competition depthATP...
Conjugate Method | Louie Simmons | Exercise Programming | Strength Training Methods
Rack Pull Bars.Always ensure the bar used for rack pulls is one which is already bent from years of heavy usage. At Westside, these are designated by a...
Conjugate Method | Louie Simmons | Exercise Programming | Strength Training Methods
Monolift Bands.In the beginning, they were single looped around the just the base. Then came the addition of the 4x4". Most recently, a 4x1" was placed...
Conjugate Method | Louie Simmons | Exercise Programming | Strength Training Methods
Chains. At Westside they come in 3/8", 5/8", and 3/4" variety(even a pair of anchor chains coming in at 70lbs a piece). Each holds their own purpose for max...
Conjugate Method | Louie Simmons | Exercise Programming | Strength Training Methods
Max Effort Lower 1" Deficit Sumo Deadlift 1RMFront Banded Cambered Bar Good Morning 3x5-concentric out of chains-reset reps-torso = ~2-3" above parallel...
Conjugate Method | Louie Simmons | Exercise Programming | Strength Training Methods
Restoration, we can all use more of it. Heading into Monday (max effort lower here at Westside), it is imperative any tight or sore muscles are addressed. Our...
