Exercise Progression: The Barbell Squat
The law of accommodation states that if an athlete wants to continue progressing in their training, the stimulus must change regularly. Athletes can achieve this in a few...
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 16 of 20
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...
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,...
When to Use 5 x 5
In a Conjugate Method training program, dynamic effort training is typically focused on increasing the rate of force development via the use of sub-maximal weights moved at maximal...
Starting Conjugate: The Basics of Accessory Exercise Programming
If you have read the articles I have written the past couple of months, you know I frequently discuss the importance of utilizing exercise selection to address identified...
Understanding The Standard Template
Success with a training program depends significantly on programming design, regardless of the exact methodology. Today, many believe that your success in the gym has less to do...
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...
The Almighty Barbell Row
In strength sports, when you think of muscle groups most responsible for producing tremendous amounts of strength, none rank higher than the muscles that make up the back....
Starting Conjugate: Accessory Exercises
What makes the Conjugate Method the premier strength and conditioning method is its ability to raise all qualities responsible for strength and human performance simultaneously. Instead of breaking...