Strength Training Articles
Articles Tagged with Accessory Training
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 pressing from the flat position for the past two weeks. This week, we will focus on pressing from the incline position. This will allow us to place emphasis on the pecs and shoulder muscles, as well as the triceps.
Sun Nov 20, 2022
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 role in deciding whether or not you will attain the training goals you have in mind when designing your programming.
Thu Nov 17, 2022
Four Weeks to a Bench PR: Week Two
Ideally, an athlete should be rolling into the training week feeling adequately recovered and ready to handle some heavy weights. This week, we will work up to our first max-effort single attempt of the four-week PR training plan. This week will test an athlete's most significant weakness in the bench press.
Sat Nov 12, 2022
Four Weeks to a Bench PR: Week One
As you accumulate training time, you may reach a point you cannot consistently hit a PR lift when you train a max-effort exercise.
Fortunately, this is not that big of an issue. The intention of max-effort training is to lift the heaviest weight possible, with the goal being to recruit the greatest number of motor units possible. By achieving maximal motor unit recruitment, we can improve absolute strength, eventually leading to a new PR lift being established.
Fri Nov 04, 2022
Starting Conjugate: Basic Workout Template
Mon Oct 31, 2022
Starting Conjugate: Giant Cambered Bar
Wed Oct 26, 2022
Westside Barbell Triceps Training
Fri Oct 14, 2022
Westside Barbell Ab Training
Fri Oct 07, 2022
Forearm and Grip Training
In almost any sport, your hands are the first point of contact for the device used to play the sport. Whether you’re a weightlifter gripping a barbell, a golfer gripping a club, a basketball player securing a rebound, or a wide receiver catching a pass, having strong hands and forearms can be a great benefit.
Sat Oct 01, 2022
Incline Bench Press Variations
Tue Sep 27, 2022
The Earthquake Bar
At Westside, much demand is placed on the shoulders every week. For an athlete to remain trainable, they must put in the work necessary to build the muscles that support the shoulder. Training the larger muscle groups of the shoulder isn't tough to do. We can accomplish that with any regular barbell or dumbbell.
The question then becomes, how can we best improve the strength and durability of the four smaller muscles that make up the rotator cuff? The answer is simple, the Earthquake Bar, commonly known as the bamboo bar.
Fri Sep 23, 2022
Starting Conjugate: Basic Press Variations
Fri Sep 09, 2022
Athletic Training Platform Conditioning
Wed Aug 24, 2022
Dynamic Effort Upper: Structuring Your Training
The structure of a dynamic effort upper training day is similar to the structure of a dynamic effort lower training day in two ways; both follow a three-week wave schedule, and both follow the same basic order of exercises.
Here is how to properly structure your dynamic effort training.
Wed Aug 17, 2022
Starting Conjugate: The Basics of Accessory Exercise Programming
Wed Aug 10, 2022
Bench Press Builders
Wed Jul 27, 2022
The Almighty Barbell Row
Mon Jul 25, 2022
The Importance of Calf Training
Mon Jul 11, 2022
Primary Accessory Exercises
Wed Jun 29, 2022
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