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
Max Effort LowerBow Bar Box Squat 1RM Bow Bar Box Squat 3x5-1 foot width wider if failed on the box-1 foot width closer if failed once several inches off...
Conjugate Method | Louie Simmons | Exercise Programming | Strength Training Methods
FAQs "What do I do if I don't have a cambered bench bar?" Aim to go several fingers wider than normal, and also pause for the equivalent of the cambered...
Conjugate Method | Louie Simmons | Exercise Programming | Strength Training Methods
Shock Techniques have been used for decades to entice muscle breakdown and blast through plateaus. While popular and most common to bodybuilders, if your...
Conjugate Method | Louie Simmons | Exercise Programming | Strength Training Methods
"If you want to make it to the top, you have to train 8x a week." -Louie SimmonsAlong with the 4 primary training times (ME lower/upper, DE lower/upper),...
Conjugate Method | Louie Simmons | Exercise Programming | Strength Training Methods
Max Effort Upper1 Board Straight Bar Bench (raw OR geared) 1RM-bench grip2 Board Straight Bar Bench 4x4-if 1RM was done in gear remove shirt and go...
Conjugate Method | Louie Simmons | Exercise Programming | Strength Training Methods
Off day GPP is paramount when working to build a substantial base. Remember, the classical pyramid is only as tall as its' base is wide. For more of...
Conjugate Method | Louie Simmons | Exercise Programming | Strength Training Methods
FAQs "What is the biggest issue you focus on with Olympic lifters?" The 1st and 2nd pull(i.e., snatch or clean deadlift). If there are 2 identical...
Conjugate Method | Auxiliary Lifts | Exercise Programming | Strength Training Methods
Keep in mind, when using the Conjugate System 80% of total volume per session comes from auxiliary lifts. Auxiliaries are comprised of movements which are...
Conjugate Method | Louie Simmons | Exercise Programming | Strength Training Methods
At Westside we routinely work the lockout of the pull. A rarely performed variation is the isometric portion of the lift, which we do in the ATP to...
