Four Weeks to a Bench PR: Week One
The Conjugate system includes weekly max-effort exercises performed with the intent to lift the heaviest weight we can on that specific day for that particular exercise. Often, this...
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.
We’ve undertaken a project to organize our 1,400+ articles — start with the curated guides belowThe Conjugate system includes weekly max-effort exercises performed with the intent to lift the heaviest weight we can on that specific day for that particular exercise. Often, this...
As we have discussed previously, your success using the Conjugate Method will depend significantly on the quality of your programming. To be successful, an athlete must have a...
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...
In strength sports, it is easy to get caught up in the idea that to get stronger, all you need to do is lift heavy to develop absolute...
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...
Throughout the years, Westside Barbell has produced some of the strongest bench presses in the sport of powerlifting. This is due to the emphasis we place on triceps...
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...
In the gym, our focus is to build strong, fast, and resilient athletes. To do this, we must ensure that all major muscle groups are trained regularly. The...
No matter the sport, any athlete will benefit from increased aerobic capacity. In sports like Brazilian Jiu-Jitsu and Wrestling, athletes must focus on developing and maintaining a high...
The incline bench press is one of the most effective upper body exercise variations you can perform to develop the chest, shoulders, and triceps. At Westside, it is...
Accessory exercises play a significant role in a Conjugate Method training program. Whether it is a max effort or dynamic effort training day, we always perform a series...
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...