Never Ever
"Louie Simmons NEVER walked into the gym."-Louie SimmonsWhen it comes time to train, TRAIN. You've gone to the gym to work, not socialize.
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.
We’ve undertaken a project to organize our 1,400+ articles — start with the curated guides below
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336 articles · page 12 of 28
Boarding
One of the easiest (and cheapest) ways to increase the lockout portion of the bench is to employ the board press.With a simple trip to your local hardware...
Top Shelf
High Incline Bench 1RM-moderate grip-we like an ~60º inclineHigh Incline Pause Bench 3x4-same setup as the 1RM-1sec pause at bottomUpright Williams Extensions 4x10DB Lateral Raise 3x15 Sled Upright...
Heavy Legs
Bow Bar Box Squat 1RM-1 chain per side (per 100lbs of straight bar 1RM)-front bands (attached at a 45º angle)-parallel box (2" below if raw competitor)Bow Bar Box...
Dumbbells for Triceps
If you are a fan of dumbbells keep in mind today to not be afraid of using them in different positions. Keeping all 4 heads connected (pictured above)...
Back Half
Dynamic LowerBow Bar Box Squat 10x2@50% 1RM-~25% accommodating resistance from band tension-box = parallel4" Deficit Conventional Deadlift 5x5-reset reps-weight should be such so as there are 1-2 more...
3 Steps to Gainz
1)Find your weakness.2)Find the exercise(s) which expose it.3)Use the ones which make you surprised you cannot do more.
Specialize
Being a 'Bench Specialist' is more than just benching, it means training the whole body (yes legs too) to generate force from the floor and translating it into...
A Simple Philosophy
You're either being pushed,Or the one pushing.
20% and Counting?
FAQs "Does the 80/20% rule (main/auxiliary volume) include the accommodating resistance?" The accommodating resistance whether bands or chains should not be included in the total volume as they...
External Motivation
"I've seen a bottle of test and a bench shirt in the gym, and neither of them made world records." -Louie SimmonsIt all comes down to the work...