Glutes for Operators
How do Reverse Hypers carry over to “tactical?” Please take a second to ID the musculature involved in each repetition, how would strengthening the posterior chain while simultaneously...
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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336 articles · page 13 of 28
Locking the Bench
Max Effort Upper2 Board Bow Bar Bench 1RM-3 chains (each side)-bench gripBow Bar Bench 3x6-3 chains (each side)-moderate gripEZ Bar Skullcrusher 4x10-close gripDB Lateral Raise x5, 10, 15-pause...
The Objective.
Although the years change, the objective remains the same...Beat the other guy.
Bow to the Box
Max Effort LowerBow Bar Box Squat 1RM Bow Bar Box Squat 3x5-1 foot width wider if failed on the box-1 foot width closer if failed once several inches...
What to Do?
FAQs "What do I do if I don't have a cambered bench bar?" Aim to go several fingers wider than normal, and also pause for the equivalent of...
Shocking
Shock Techniques have been used for decades to entice muscle breakdown and blast through plateaus. While popular and most common to bodybuilders, if your progress has stalled or...
To the Top!
"If you want to make it to the top, you have to train 8x a week." -Louie SimmonsAlong with the 4 primary training times (ME lower/upper, DE lower/upper),...
Shirt or No?
Max Effort Upper1 Board Straight Bar Bench (raw OR geared) 1RM-bench grip2 Board Straight Bar Bench 4x4-if 1RM was done in gear remove shirt and go raw-set 1...
Classical
Off day GPP is paramount when working to build a substantial base. Remember, the classical pyramid is only as tall as its' base is wide. For more...
Oly Pull
FAQs "What is the biggest issue you focus on with Olympic lifters?" The 1st and 2nd pull(i.e., snatch or clean deadlift). If there are 2 identical lifters, but...
Auxiliary Totals
Keep in mind, when using the Conjugate System 80% of total volume per session comes from auxiliary lifts. Auxiliaries are comprised of movements which are not the squat/bench/deadlift...
Top Glutes
At Westside we routinely work the lockout of the pull. A rarely performed variation is the isometric portion of the lift, which we do in the ATP to...