Four Weeks to a Bench PR: Week Four
It is now week four of the four-week bench press PR program, and it is time to establish a new bench press PR single. Over the past three...
The Westside Barbell Blog
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.
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Base Building: Upper Body Main Exercises
The Conjugate Method is often categorized as a beneficial method for advanced athletes, with many believing that our training style is more challenging to plan or execute than...
Four Weeks to a Bench PR: Week Three
It is now week three of the four-week bench press PR program, and it is time to change up the angle of the press. We have focused on...
Starting Conjugate: Managing Training Volume
The success of your Conjugate Method programming will depend on your ability to properly regulate three aspects of training: intensity, volume, and frequency. All three play a significant...
Four Weeks to a Bench PR: Week Two
Week two of the four-week bench PR program is where we begin to work at a high intensity. Last week, we performed the close grip bench press for...
It’s Not a Phase
The effectiveness of the Conjugate Method can be attributed to the system's ability to address the most important aspects of strength every week. This is in opposition to...
Four Weeks to a Bench PR: Week One
The Conjugate system includes weekly max-effort exercises performed with the intent to lift the heaviest weight we can on that specific day for that particular exercise. Often, this...
Starting Conjugate: Basic Workout Template
As we have discussed previously, your success using the Conjugate Method will depend significantly on the quality of your programming. To be successful, an athlete must have a...
Starting Conjugate: Giant Cambered Bar
The giant cambered bar is one of the most effective training tools a gym can have in its arsenal of specialty barbells. What makes this bar so valuable...
Starting Conjugate: Dynamic Effort Squat Basics
In strength sports, it is easy to get caught up in the idea that to get stronger, all you need to do is lift heavy to develop absolute...
Max Effort Deadlift Variations for Athletes
As an athlete, one of the most important attributes you can develop is your absolute strength. Today, many coaches dispute the need for max effort training. These coaches...
Westside Barbell Triceps Training
Throughout the years, Westside Barbell has produced some of the strongest bench presses in the sport of powerlifting. This is due to the emphasis we place on triceps...