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: 'I go to a gym which does not have anchor points for banded deadlifts, is there a percentage for speed day I can use for straight weight instead?' A:...
Conjugate Method | Louie Simmons | Exercise Programming | Strength Training Methods
Tow Chains. Seems simple, but these chains at Westside are used for concentric good mornings/squats/presses. They offer the security of a safety pin,...
Conjugate Method | Louie Simmons | Exercise Programming | Strength Training Methods
Do you incline press?The Incline Press is excellent for building the shoulders and triceps( major movers in the bench). Here, we prefer to set a flat...
Conjugate Method | Louie Simmons | Exercise Programming | Strength Training Methods
Bands can be challenging. At Westside 175lb pro style dumbbells hold down each side of the monolift to prevent it from tipping(it is not secured to the...
Conjugate Method | Louie Simmons | Exercise Programming | Strength Training Methods
Lower Auxiliary SessionSled Pull x1/4mi-light weight-slight burn in the glutes the last ~100ydsATP March x3min, 4min-band tension only on carriage-90%...
Conjugate Method | Louie Simmons | Exercise Programming | Strength Training Methods
FAQsQ: 'I train at a gym which doesn't allow bands or chains, how should I set up lower speed days?' A: If you are just starting out, wave your weights from...
Conjugate Method | Louie Simmons | Exercise Programming | Strength Training Methods
Dynamic UpperFootball Bar Bench 9x5@45% 1RM-3x5 close grip-3x5 moderate grip-3x5 wide grip45º Incline DB Bench 4x12Tricep Pressdown 3x15Sled OH Extension x6...
Conjugate Method | Louie Simmons | Exercise Programming | Strength Training Methods
The Devil is in the Details.Keep in mind when going through dynamic/auxiliaries, keep the position you are striving for in mind, as this will dictate...
Conjugate Method | Louie Simmons | Exercise Programming | Strength Training Methods
At Westside, Dumbbells are a mainstay.In order to balance weaknesses, single arm work is routinely rotated in. This is most likely in the form of tricep...
