Troubleshooting Dynamic Effort Squat Training
The dynamic effort method is a training method used weekly at Westside Barbell. Implementing the dynamic effort method aims to train speed-strength and enhance an athlete’s rate of force...
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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Articles by Burley Hawk
235 articles · page 14 of 20
The Powerlifting Good Morning
The powerlifting good morning is an exercise that is considered a cornerstone of lower body training at Westside Barbell. We use this exercise to strengthen the posterior chain,...
Starting Conjugate: Repeated Effort Bench Press
The Conjugate Method uses three primary strength training methods: the maximal effort method, the dynamic effort method, and the repeated effort method. These methods deliver specific training effects,...
Starting Conjugate: Basics of the Repeated Effort Method
When most people think of the Conjugate Method, two training methods come to mind, max and dynamic effort. However, the repeated effort method is an equally important aspect...
Starting Conjugate: ME Lower Walkthrough
The Conjugate Method features four training days per week dedicated to specific upper and lower body strengths. At Westside, our first training day of the week is max...
Starting Conjugate: Main Exercise Selection for Beginners
Effective strength training relies heavily on a few key factors; the proper regulation of intensity, volume, and frequency, optimal exercise selection, and correct exercise execution. Failure to control...
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...
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...