Erectors
Conjugate Method | Louie Simmons | Exercise Programming | Strength Training Methods
Max Effort LowerPin #3 Conventional Rack Pull 1RM-against quadded monster minis-go as long as possible without a belt(while maintaining good...
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.
Remember:
Conjugate Method | Louie Simmons | Exercise Programming | Strength Training Methods
Max Effort = High Intensity, Low VolumeDynamic Effort = Moderate Intensity, Moderate to High VolumeWhile these guidelines are relative from lifter to...
Straight Bar Speed
Conjugate Method | Louie Simmons | Exercise Programming | Strength Training Methods
Dynamic LowerStraight Bar Back Squat 10x3@60%-Average and Strong bands downward-Light bands forward-parallel boxPin #3 Conventional Rack Pull 4x8-heels...
3/4 Arm Mass
Conjugate Method | Louie Simmons | Exercise Programming | Strength Training Methods
-Bench Press Auxiliaries-These auxiliaries are to be done during the main training session following the lifter's/athlete's repetition method.Main...
Off the Floor
Conjugate Method | Louie Simmons | Exercise Programming | Strength Training Methods
Max Effort LowerSumo/Conventional Deadlift w/Monster Minis 1RM-pulling whichever is weakerBully Cambered Bar Concentric Good Morning 3x5-bar suspended in...
Upper Tier
Conjugate Method | Louie Simmons | Exercise Programming | Strength Training Methods
Dynamic UpperStraight Bar Bench 9x5@50% 1RM-against mini bands-3x5 moderate grip-3x5 bench grip-3x5 wide gripDB Bench 2x10, 2x20-keeping arms at...
Biceps of the Leg
Conjugate Method | Louie Simmons | Exercise Programming | Strength Training Methods
Dynamic LowerStraight Bar Box Squat 10x3@50%-downward average and strong bands and light front bandsPin #3 Conventional Rack Pull 8x1@55%-against monster...
Strong Hips
Conjugate Method | Louie Simmons | Exercise Programming | Strength Training Methods
Max Effort LowerSumo Deadlift 1RM-against minis (~220lbs at top)Giant Cambered Bar Good Morning 3x6-low bar position-pause 1sec at bottom-frog...
Be a Machine
Conjugate Method | Louie Simmons | Exercise Programming | Strength Training Methods
While machines are not our primary means of training at Westside, don't write them off in terms of stimulus. After the main lift on Wednesday, every 4-6...