Lonely
It’s a lonely road to the top. When it comes down to it, it’s those willing to do what others won’t on a consistent and optimal basis.
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 22 of 28
Gainz
‘You have to STRAIN to GAIN.’-Louie SimmonsIf you don’t strain through the last rep, your body isn’t being introduced to stress. It is this stress which signals the...
Overhead for Overheard Gains
Max Effort Upper1️⃣Ultra High Overhead Pin Press 1RM🔸straight bar🔸bench grip2️⃣Ultra High Overhead Pin Press 3x4🔸2 finger widths closer (each hand)🔸reset reps3️⃣Upright DB Williams Ext. 4x6🔸70° incline bench🔸keep elbows...
Pulling Tight
From the initiation of the pull through the lockout, keep the lats TIGHT. Imagine pulling the bar through your legs. This keeps the bar closer to the body,...
Capacity
At Westside we have both a battle rope and battle chain. These tools are typically gone to for conditioning purposes but are in fact a tremendous tool for...
Strong Chain
Max Effort Lower🔶Heading into this Monday by taking a page from our Strongman brethren, with a Westside twist.1️⃣Axle Bar Deadlift w/Chain 1RM🔸frog stance (between sumo and conventional, akin...
Row
DB Rows. They’re a staple when it comes to back training, and everyone has there own version. At Westside, when it comes to Max Effort Lower, they are...
Extending
The back extension is a popular move at Westside. Keep in mind while many only do them with a bar on the back for resistance, don’t hesitate to...
Future Method
Lightened/Future Method Bench.1️⃣Lightened Method Bench 1RM-bench grip2️⃣Lightened Method Bench 3x3-use 2 board if 1RM is missed at top-moderate grip(for a top and bottom miss)3️⃣EZ Bar Overhead Ext. 4x6-pause...
Sketch
When it gets sketch to go fast, don’t be afraid to slow it down. Using the wheelbarrow is a great way to work grip and upper back. Give...
All Together
As you set up to the bar, pull the shoulder blades/upper back TOGETHER.This will aid with keeping the bar closer to the body resulting in a faster lockout.
The Same
“Just when your body has all the answers,change the questions”-Louie SimmonsAvoiding accommodation to an exercise/auxiliary is a key component of the Conjugate System. Once the body has adapted,...