Starting Conjugate: Max Effort Myths
The maximal effort method is one of the two primary training methods used every week when executing a Conjugate Method training program. The intent of max effort is...
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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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Max Effort Advice for Athletes
The maximal effort method is a strength training method used to improve absolute strength. At Westside Barbell, we utilize the max effort method twice weekly, focusing on enhancing...
Base Building: Training Methods for Beginners
Choosing to begin strength training is one of the most beneficial decisions an athlete can make for themselves. Strength training allows athletes to improve their absolute strength, explosive...
Four Weeks to an Overhead Press PR: Week 4
The Conjugate Method provides many different ways to set up an athlete to achieve a new PR in a specific lift. One of the most effective ways to...
Too Tough to Take Down
One of the most critical components of a grappler's skillset is the ability to defend against a takedown attempt. It doesn't matter if it is a grappling match...
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...
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...
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...
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...
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...
Absolute Strength for Grapplers
The different grappling sports all have a few things in common; you need to be skilled, strong, tough and possess a high level of endurance. You must do...
Basic Jump Programming
No matter the sport you compete in, all athletes can benefit from increased strength and speed. For many, figuring out the strength part is relatively easy. You need...