When to Use 5 x 5
In a Conjugate Method training program, dynamic effort training is typically focused on increasing the rate of force development via the use of sub-maximal weights moved at maximal...
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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Athletic Training Platform Conditioning
As an athlete, one of the most beneficial traits you can improve is your conditioning. While this may seem obvious, many athletes train their conditioning to meet the baseline...
A Beginner’s Guide to WSBB Resistance Bands
As you begin using the Conjugate Method, one of the first things you will notice that is different from other programs is the use of accommodating resistance in...
Building Your First DE Upper Training Wave
Dynamic effort work is the key to building explosive power, allowing an athlete to increase their rate of force production. This training method couples with max effort training...
Dynamic Effort Upper: Structuring Your Training
Over the years, we have had tremendous success building the bench press at Westside Barbell. There are two reasons for this; the maximal effort method and the dynamic...
Max Effort Lower: SSB Exercise Variations
Coaches should include max effort training in every athlete's training plan. Regardless of the sport you compete in, every athlete requires a high level of absolute strength. Many...
Starting Conjugate: The Basics of Accessory Exercise Programming
If you have read the articles I have written the past couple of months, you know I frequently discuss the importance of utilizing exercise selection to address identified...
Understanding The Standard Template
Success with a training program depends significantly on programming design, regardless of the exact methodology. Today, many believe that your success in the gym has less to do...
Starting Conjugate: Tracking Max Effort Progress as a Raw Lifter
No matter your goals in the gym, having the ability to decode training feedback and track your progress is vital to the training process. Without this ability, knowing...
Starting Conjugate: Rack Pulls
One of the reasons the Conjugate Method is so efficient is that it allows us to implement exercise variations with the intent of developing strength that will carry...
Outdoor Conditioning
It's the middle of summer, and there is no better time to begin an outdoor conditioning program to raise your work capacity in the gym. Conditioning is the...
Bench Press Builders
The bench press is a lift that frustrates many powerlifters. You see it often, lifters squat or deadlift world-class amounts of weight yet struggle to develop their bench...