Simple Fix
Conjugate Method | Louie Simmons | Exercise Programming | Strength Training Methods
It may seem simple, but for a big bench, push-ups are a main stay.At Westside, we perform them from the floor, in rings, and using specialty bars set...
Strength Training Articles
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.
NFL Combine Bench
Conjugate Method | Louie Simmons | Exercise Programming | Strength Training Methods
Max Effort Upper225 Rep Test 1xMax Reps-bench grip*with Texas Power bars, at Westside it is usually 230 or 235lbs4 Board Bench 3x5-moderate grip-~100lbs...
No More
Conjugate Method | Louie Simmons | Exercise Programming | Strength Training Methods
Quick reminder, extra sessions on the back end of the day should be no more than 30min. These sessions include isolation moves to not only strengthen...
Get to it.
Conjugate Method | Louie Simmons | Exercise Programming | Strength Training Methods
We've received a good number of questions on if we warm-up/stretch/foam roll/or activate before the main lift.While at Westside we do not go do dynamic or...
Gear.
Conjugate Method | Louie Simmons | Exercise Programming | Strength Training Methods
FAQsQ: 'How often do lifters at Westside wear full squat suits and bench shirts?' A: Lifters always wear briefs whether dynamic or max effort day. Squat...
Straight Speed
Conjugate Method | Louie Simmons | Exercise Programming | Strength Training Methods
Dynamic LowerStraight Bar Box Squat 10x3@50%-forward AND downward bands-emphasize pushing upper the back into the bar-competition depth box heightPin #3...
Which for What?
Conjugate Method | Louie Simmons | Exercise Programming | Strength Training Methods
Know your tools.Here's how we've been using bars for Max/Dynamic Effort Lower recently: -MARRs Bar: high to ultra high rep good mornings-Bow Bar: dynamic...
Never Afraid
Conjugate Method | Louie Simmons | Exercise Programming | Strength Training Methods
Never be afraid to try new methods. Most recently, we have had success utilizing the MARRs Bar for good mornings and squats. Also, Peter Bremer visited...
Hips Don't Lie
Conjugate Method | Louie Simmons | Exercise Programming | Strength Training Methods
Are you doing enough hip/glute accessories?At Westside as we are primarily a training facility which competes in multiply, living and dyng by hip and...