Tracking
Track Everything.At Westside, the balance of volume is key.For Max Effort, Intensity is high, volume is low.For Dynamic Effort, intensity is low-to-moderate, volume is moderate-to-high.
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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Boxing
Remember:Box Height is paramount.At Westside we train to a box set to parallel or 1" below. This is to not distort the lifter's competition depth. Then on the...
Angles
Remember, vary the angle of the press. Hitting new and different ranges of motion on occasion will help avoid accommodation while activating new musculature. We typically do a...
Chuck V's Secret.
We do good mornings on a regular basis. Here are some pointers of why and how we do things: -We use the Bully Cambered Bar as our main...
Bench Lockout
One of our most frequently used variations for the bench (for those whom compete geared or raw) is the floor press. While the Straight Bar 1RM in this...
Weak Bottoms
If you are weak out of the bottom of the pull(whether sumo or conventional), try chair deadlifts. Set the chair height to where the hips would be at...
Band v Chain
FAQs "Would you guys rather use chains or bands for squats?" While both have their pros and cons, we prefer the use of band tension due to the...
Strong Back
Max Effort LowerDeadlift off 2" Mat 1RM-sumo OR conventional (whichever you are weakest at)5" Deficit Conventional Deadlift 3x5-soft touch on floor(no bottom pause/reset)Reverse Hyper 4x30@70% 1RM (from today)-glute...
Morning Drive
Talking about Good Mornings...If you are lagging in your pull off the floor, consider using a greater knee bend to involve more leg drive. Check this read out.....
Need Speed
"If you slow down, you go down."-Louie SimmonsLearn to move weights fast. This is a large basis for the Dynamic Method of training...moving sub-maximal weights with maximal force...
Mix Up
If you have the ability, keep machines in the mix. While they are not the end all be all, they certainly can be a good stimulus. At Westside...
Bench Tools
When it comes to the bench, you can't afford to use the wrong weapon...-for bottom miss, the Cambered Bar-for top miss, the Football Bar & T-Grip Bar-for bench...