Lonely
Conjugate Method | Louie Simmons | Exercise Programming | Strength Training Methods
It’s a lonely road to the top. When it comes down to it, it’s those willing to do what others won’t on a consistent and optimal basis.
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.
Gainz
Conjugate Method | Louie Simmons | Exercise Programming | Strength Training Methods
‘You have to STRAIN to GAIN.’-Louie SimmonsIf you don’t strain through the last rep, your body isn’t being introduced to stress. It is this stress which...
Overhead for Overheard Gains
Conjugate Method | Louie Simmons | Exercise Programming | Strength Training Methods
Max Effort Upper1️⃣Ultra High Overhead Pin Press 1RM🔸straight bar🔸bench grip2️⃣Ultra High Overhead Pin Press 3x4🔸2 finger widths closer (each hand)🔸reset...
Pulling Tight
Conjugate Method | Louie Simmons | Exercise Programming | Strength Training Methods
From the initiation of the pull through the lockout, keep the lats TIGHT. Imagine pulling the bar through your legs. This keeps the bar closer to the...
Capacity
Conjugate Method | Louie Simmons | Exercise Programming | Strength Training Methods
At Westside we have both a battle rope and battle chain. These tools are typically gone to for conditioning purposes but are in fact a tremendous tool...
Strong Chain
Conjugate Method | Louie Simmons | Exercise Programming | Strength Training Methods
Max Effort Lower🔶Heading into this Monday by taking a page from our Strongman brethren, with a Westside twist.1️⃣Axle Bar Deadlift w/Chain 1RM🔸frog...
Row
Conjugate Method | Louie Simmons | Exercise Programming | Strength Training Methods
DB Rows. They’re a staple when it comes to back training, and everyone has there own version. At Westside, when it comes to Max Effort Lower, they are...
Extending
Conjugate Method | Louie Simmons | Exercise Programming | Strength Training Methods
The back extension is a popular move at Westside. Keep in mind while many only do them with a bar on the back for resistance, don’t hesitate to rotate in...
Future Method
Conjugate Method | Louie Simmons | Exercise Programming | Strength Training Methods
Lightened/Future Method Bench.1️⃣Lightened Method Bench 1RM-bench grip2️⃣Lightened Method Bench 3x3-use 2 board if 1RM is missed at top-moderate grip(for a top and...