October 2017 Articles

How to Increase Explosive Strength
Oct 30

How to Increase Explosive Strength

Posted by Louie Simmons

Explosive strength is the ability to exert maximal force in minimal time. To develop explosive strength and reactive ability you need to do two things. First, you must build your speed strength and second, in the same time frame, you must raise your absolute strength. A shot putter must become stronger and at the same time, faster. The majority of this training is combining max effort exercises to increase the strength potential of the muscles, while training with light weights will lead to improving speed. To improve explosive strength, the movement must change from eccentric to a concentric action. One...

Read more

Maximal Effort Benching
Oct 23

Maximal Effort Benching

Posted by Louie Simmons

Westside has had multiple men hold all bench world records.  How? A large part is the max effort workouts. There are too many available for you to use all the max effort workouts, so you must choose what works best for you. Everyone is different biomechanically. This means the length of arms and the dimensions of the chest and shoulders, as well as how flexible your spine is for arching. Ask questions such as “Should you raise your head or keep it on the bench?” The max effort method is proven by science, the greatest method for increasing strength. You...

Read more

Speed Bench Workout
Oct 16

Speed Bench Workout

Posted by Louie Simmons

Westside’s speed bench is done on Saturday. Most think of this work as nine sets of three reps using three different grips. Do three sets with the index finger just touching the smooth part of the bar. Next, move outward for three sets and finally do three sets with the little finger touching the power ring. You can do the grips any way you would like. Most do the closest grips first, but it is up to you how you do the sets. Westside started doing the sets with about 40 percent bar weight and 30 percent chain or band...

Read more

Why
Oct 10

Why

Posted by Louie Simmons

Why?   I am constantly asked “Why does Westside do this or do that?” Why, why, why! When asked “How did you come to the conclusion about training methods and exercises you use at Westside?,” I decided it was time to write this article. We reached our conclusions after using a combination of Soviet training mythologies and special exercises developed at Westside dating back to 1982. Then, we used nothing but top 10 lifters, many who were or are all-time world record holders, for many experiments that lasted up to 18 months to verify the results. Here is a list...

Read more