Tri's
Dynamic UpperOverhead Sled Tricep Ext. x1/4miDynamic Bench 9x3@50% 1RM-1 20lb chain link per side per 100lbs benched-2.5" cambered bar-3x3 close grip-3x3 moderate grip-3x3 wide gripStraight Bar Ballistic Bench...
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 belowArticles by Westside Barbell
336 articles · page 19 of 28
This for That
Gotta know your tools.The Conjugate system relies on a constant rotation of stimulus (bars/accommodating resistance) in oder to avoid plateaus. We've received questions on what the basic bars...
AR
Let's take a minute to review and revisit accommodating resistance (AR) for the squat and bench.At the top of the movement, the total AR should come to ~25%...
AR
Let's take a minute to review and revisit accommodating resistance (AR) for the squat and bench.At the top of the movement, the total AR should come to ~25%...
Balls
"No one has a crystal ball."-Louie SimmonsHave a plan, but remember to be flexible and listen to your body.
Arching for Bench
Max Effort Upper1️⃣Arch Bar 1RM-against single looped average bands2️⃣Arch Bar 3x4-against single looped average bands-upper back/lat engagement emphasis3️⃣Incline DB Rollbacks 4x7-30° incline4️⃣Plate Loaded Row Machine 3x10-1sec pause at...
Arnold
This past weekend we enjoyed an open house here at Westside Barbell. People came from all over the world to attend the Arnold Classic and hundreds of them...
Individual Needs
Everyone has their particular way of warming up for a lower body training session. At Westside we tend to stick to warm-ups which target the athlete(s) weaknesses. For...
Straight Bar Back
Max Effort Lower Retest1️⃣Straight Bar Box Squat 1RM-parallel box2️⃣Straight Bar Foam Box Squat 3x4-parallel box + 8" foam top-1 foot width closer (each foot)3️⃣Max ATP March x30 steps...
Gunz
In honor of the Arnold Classic 2019, here's a little Westside Gun show action.Sled Overhead Tricep Ext. x1/4miIncline Football Bar Skullcrusher x5, 10, 15, 25-45º incline bench-close grip...
Protocols
The Reverse Hyper is a staple at Westside and a must have for any serious strength gym. With it you can simultaneously strengthen, prehab, and rehab. The lowest...
Big Back
Auxiliary Back Work Session:Sled Pull x1/4 mile-holding 40lb med ball high on clavicle and chinPlate Loaded Machine Seated Row 3x6(each arm)-palms facing downSeated Neutral Grip Cable Row 4x10-low...