Starting Conjugate: Basic Press Variations
Building a great bench or overhead press requires an athlete to follow an intelligent training plan that specifically targets the strengths and muscle groups responsible for pressing maximum...
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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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Base Building: Lower Body Main Exercises
For an individual to benefit maximally from a Conjugate-style program, it is a requirement to have a baseline level of strength and fitness established before moving on to...
Starting Conjugate: Do Your Part
When programmed correctly, no training method can compare to the level of efficiency and optimization that a Conjugate Method can afford. No matter how effective a methodology is,...
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: 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...
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...
Starting Conjugate: Absolute Strength Development
No matter the sport you compete in, possessing high levels of brute strength is never wrong. Not only will this strength allow you to dominate physically, but it...
3 Recommended Sumo Deadlift Variations
The sumo deadlift is an exercise that offers powerlifters and athletes various training benefits. By utilizing the sumo deadlift, you will gain strength and muscle mass that will...
Understanding Max Effort
The maximal effort method is a weight training method used to increase absolute strength. This is achieved by training at intensity levels above 90%, working up to a...