Strength Training Articles

Strength Training Articles

Latest Posts
Justin Inacio's 8-Week Bench Press Breakthrough

Justin Inacio's 8-Week Bench Press Breakthrough

In his rookie season, when athletes often focus just on their games, Justin Inacio, a...

Fri Mar 15, 2024
The Basic Template Breakdown

The Basic Template Breakdown

The Westside Barbell basic training template represents the base level of Conjugate Method training. While there may be many ways to design a Conjugate training plan, the basic template is the starting point where all individuals should begin when learning our training methods. By gaining a solid understanding of the basic template and its associated programming strategies, coaches and athletes will become capable of writing proper Conjugate Method programming. 

Tue Mar 12, 2024
Starting Conjugate: Developing the Mid and Upper Back

Starting Conjugate: Developing the Mid and Upper Back

The development of a strong posterior chain is a necessity for all athletes. Whether an athlete is focused on strength or conventional sports, a strong posterior chain will increase force output, improve stability, and enhance durability. A critical aspect of posterior chain development is strengthening the muscle groups responsible for supporting the spine.

Tue Mar 05, 2024
Applying the Conjugate Method

Applying the Conjugate Method

Westside Barbell has successfully trained strength and conventional sports athletes using the Conjugate Method for many years. The use of the Conjugate Method has led to success in raw and geared powerlifting, strongman, CrossFit, football, basketball, baseball, hockey, lacrosse, rugby, track and field, mixed martial arts, boxing, Brazilian jiu-jitsu, wrestling, and judo. Today, the methods continue to be used to train athletes at Westside Barbell successfully.

Tue Feb 27, 2024
Get Strong with Free Westside Barbell Guides – Squat, Bench, Deadlift

Get Strong with Free Westside Barbell Guides – Squat, Bench, Deadlift

Get Strong with Free Westside Barbell Guides – Squat, Bench, Deadlift   Boost Your Strength...

Fri Feb 23, 2024
Visit Westside Barbell

Visit Westside Barbell

Ever wondered where world-class athletes train to reach their peak? Discover Westside Barbell, the legendary gym...

Fri Feb 23, 2024
Westside Barbell's Elite Athlete Program: Join the Crew

Westside Barbell's Elite Athlete Program: Join the Crew

Empowering professional athletes to reach their peak performance. Are you an athlete wanting to get...

Thu Feb 22, 2024
Athletic Excellence: Embracing Daily Hard Work

Athletic Excellence: Embracing Daily Hard Work

Trust the Process, Not the Result In sports, success is more than just winning trophies....

Tue Feb 20, 2024
Base Building: Utilizing Repeated Effort

Base Building: Utilizing Repeated Effort

When working with individuals new to barbell training, it is most important to improve absolute strength while using repeated effort training to build a foundation of training volume and enhancing movement skills. Combining max and repeated effort training can improve absolute strength, intra and intermuscular coordination, bone and tissue density, work capacity, and physical composition. 

Tue Feb 20, 2024
Exercise Selection: Off-Season vs. Competition

Exercise Selection: Off-Season vs. Competition

Exercise selection is one of the most misunderstood aspects of Conjugate Method programming. Many wrongfully believe we choose random variations using random bars while attaching as many bands and chains as possible. This belief is always the sign of someone who has no clue about the Westside Barbell training style or philosophy. 

Wed Feb 14, 2024
Powerlifting Preparation: Off-Season vs. Competition

Powerlifting Preparation: Off-Season vs. Competition

When training powerlifters, we utilize off-season and competition training cycles. These training cycles have many similarities but will differ to some extent. For example, off-season training will use various exercises to address as many identified weaknesses as possible. However, a competition-focused training cycle will become more specific, with many main exercises being competition-relevant. 

Thu Feb 08, 2024
Starting Conjugate: Fatigue Management

Starting Conjugate: Fatigue Management

The level of success an athlete achieves with their strength training program is dictated by a few key things: exercise selection, intensity regulation, volume regulation, training frequency, and fatigue management. Fortunately, a well-written training plan should be able to dial in the first four aspects of training. Still, it can be difficult to predict how fatigued an athlete will become when progressing through a training program. 

Fri Feb 02, 2024
Introducing Plyometrics

Introducing Plyometrics

At Westside, we understand the importance of plyometric training when focusing on athletic development. By combining high-force exercises such as squats with high-velocity exercises such as jumps and sprints, the athletes we work with rapidly improve their power output, athleticism, and durability. However, it is essential to properly prepare athletes for the demands of intermediate and advanced-level plyometric exercises.

Sun Jan 28, 2024
Intent and Execution

Intent and Execution

Similar to conventional sports, where a lack of mental and physical discipline leads to failure, barbell training requires an athlete to maintain the ability to remain mentally focused and physically disciplined whenever training occurs. Given the demands the Conjugate Method places on an athlete, athletes must approach all training days with the right intent and technical execution. 

Sun Jan 21, 2024
Raw Bench Press Training: Chest and Shoulders

Raw Bench Press Training: Chest and Shoulders

The raw bench press can be demanding lift in both strength and technique. Having all associated muscle groups adequately trained ensures the athlete can complete the lift successfully and has the durability necessary to withstand the demands of both training and competition. 

Mon Jan 15, 2024
Base Building: Utilizing Max Effort

Base Building: Utilizing Max Effort

Max effort training delivers results that other approaches to training cannot match. The primary benefit of max effort training is absolute strength development, which improves 1rm capabilities. Additionally, athletes will experience improvements in intra and intermuscular coordination and increased bone and soft tissue density. An athlete will become stronger, and movement control and overall durability will improve.  

Tue Jan 09, 2024
Forging the Future: Westside Barbell 2024

Forging the Future: Westside Barbell 2024

As we transition to a new chapter, our commitment to cultivating elite athleticism, community engagement,...

Sat Jan 06, 2024
Training Advice for a Stronger 2024

Training Advice for a Stronger 2024

The new year and another 52 weeks of training are upon us. As an athlete, each year of training is important. Athletes only have so many years to train and compete in their sport, so each training year must be as productive as possible. Ideally, each training year should result in an elevated level of performance both in the gym and on the playing field. 

Tue Jan 02, 2024
Base Building: Training Methods for Beginners

Base Building: Training Methods for Beginners

The Conjugate Method is the premier strength training method for all athletes, regardless of experience level. While many believe the Conjugate Method to be reserved for intermediate or advanced-level athletes, the truth is our training methods work as well for beginners as they do for intermediate and advanced athletes. 

Tue Dec 26, 2023
Basic Conjugate Training Advice IV

Basic Conjugate Training Advice IV

If there is one key aspect of the Conjugate Method that makes it superior to all other training methods, it is efficiency. Athletes only have so much time away from practice or competition, so any time spent training must be spent as efficiently as possible. Using the Conjugate Method, we can easily tailor training to ensure the training is specific to each athlete. 

Mon Dec 18, 2023