Bench Tip
Conjugate Method | Louie Simmons | Exercise Programming | Strength Training Methods
Upon receiving the bar, the lifter’s/athlete’s upper back/shoulder blades should be at 100% tightness. The bar should be lowered not necessarily by the...
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.
Delta
Conjugate Method | Louie Simmons | Exercise Programming | Strength Training Methods
Food for thought.If you’re weak in the delts and triceps, consider employing incline work on both your Max and Dynamic Effort days. Incline emphasizes...
Less is More
Conjugate Method | Louie Simmons | Exercise Programming | Strength Training Methods
Less CAN in fact be more.As long as these 2 rules are followed:1️⃣The exercise/auxiliary is one the athlete/lifter specifically needs.2️⃣The...
Glutes!
Conjugate Method | Louie Simmons | Exercise Programming | Strength Training Methods
When setting up for the pull, turn the toes slightly OUTWARD. This will enable a fuller contraction of the glutes(lockout).
25
Conjugate Method | Louie Simmons | Exercise Programming | Strength Training Methods
Remember, accommodating resistance accounts for only ~25% additional weight at the TOP of the movement when it comes to dynamic day’s percentages.
Upper
Conjugate Method | Louie Simmons | Exercise Programming | Strength Training Methods
Here’s a dynamic upper session we did a while back. It is targeted toward those whom miss at the top of the bench(lockout). 1️⃣Dynamic Bench 9x3@50%...
Versatile
Conjugate Method | Louie Simmons | Exercise Programming | Strength Training Methods
Dumbbells are one of the most versatile tools one can have in the gym. At Westside these go all the way up to a 175lb pair, they are used not only for our...
Backing it Up
Conjugate Method | Louie Simmons | Exercise Programming | Strength Training Methods
The first movement of the squat is a breaking on the hips BACK. This places the body in a better position to SIT BACK into the squat (utilizing the hips)...
Facts
Conjugate Method | Louie Simmons | Exercise Programming | Strength Training Methods
‘Strong people use their back, weak people use their legs.’-Louie SimmonsIf you’re strong, you’re strong.