Worried?
Conjugate Method | Louie Simmons | Exercise Programming | Strength Training Methods
"If you're worried about your opener, you shouldn't be going to the meet."-Louie SimmonsThis one is pretty evident.
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.
Sumo Session
Conjugate Method | Louie Simmons | Exercise Programming | Strength Training Methods
Max Effort Lower1️⃣Sumo Deadlift 1RM-against monster minis-sumo or conventional (whichever is weakest)2️⃣Deadlift 1xMax Reps at 60%-% or 1RM just...
Pinned It
Conjugate Method | Louie Simmons | Exercise Programming | Strength Training Methods
Pin presses are a staple here at Westside on both Max Effort and Dynamic Effort days.As a rule of thumb, we keep the ME days to less than 6 reps, and DE...
High Volume
Conjugate Method | Louie Simmons | Exercise Programming | Strength Training Methods
Dynamic LowerBox Squat 12x2@50%-giant cambered bar-1 20lb chain per side per 100lbs of 1RM squatConventional Speed Pulls 12x1@40%-doubled over red minis...
Lockout
Conjugate Method | Louie Simmons | Exercise Programming | Strength Training Methods
Max Effort Upper-for those whom lack at the top1️⃣Straight Bar Pin Press 1RM-bench grip-pins set so as the lifter is at their sticking point2️⃣Straight...
Heavy Volume
Conjugate Method | Louie Simmons | Exercise Programming | Strength Training Methods
Heavy Lower (Builder Day)-Done in place of a Max Effort day in order to focus solely on strengthening a weak link.1️⃣Front Squat 1x3-zercher harness-free...
Tri's
Conjugate Method | Louie Simmons | Exercise Programming | Strength Training Methods
Dynamic UpperOverhead Sled Tricep Ext. x1/4miDynamic Bench 9x3@50% 1RM-1 20lb chain link per side per 100lbs benched-2.5" cambered bar-3x3 close grip-3x3...
This for That
Conjugate Method | Louie Simmons | Exercise Programming | Strength Training Methods
Gotta know your tools.The Conjugate system relies on a constant rotation of stimulus (bars/accommodating resistance) in oder to avoid plateaus. We've...
AR
Conjugate Method | Louie Simmons | Exercise Programming | Strength Training Methods
Let's take a minute to review and revisit accommodating resistance (AR) for the squat and bench.At the top of the movement, the total AR should come to...