Delta
Food for thought.If you’re weak in the delts and triceps, consider employing incline work on both your Max and Dynamic Effort days. Incline emphasizes these two muscle groups...
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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Less is More
Less CAN in fact be more.As long as these 2 rules are followed:1️⃣The exercise/auxiliary is one the athlete/lifter specifically needs.2️⃣The exercise/auxiliary is performed with maximal intensity.
Glutes!
When setting up for the pull, turn the toes slightly OUTWARD. This will enable a fuller contraction of the glutes(lockout).
25
Remember, accommodating resistance accounts for only ~25% additional weight at the TOP of the movement when it comes to dynamic day’s percentages.
Upper
Here’s a dynamic upper session we did a while back. It is targeted toward those whom miss at the top of the bench(lockout). 1️⃣Dynamic Bench 9x3@50% 1RM🔸football bar🔸3x3...
Versatile
Dumbbells are one of the most versatile tools one can have in the gym. At Westside these go all the way up to a 175lb pair, they are...
Backing it Up
The first movement of the squat is a breaking on the hips BACK. This places the body in a better position to SIT BACK into the squat (utilizing...
Facts
‘Strong people use their back, weak people use their legs.’-Louie SimmonsIf you’re strong, you’re strong.
Get a Grip
Never neglect grip training. At Westside we believe grip strength is best developed eccentrically. This can be worked by doing heavy wheelbarrow trips, or standing holding dumbbell heads...
Ab Workout
At Westside we do abs every time we go in the gym. As with all auxiliaries in the Conjugate system, the key is to rotate the movements to...
War.
Heading into the new year and new week with some strongman training for y’all we do on Tuesday’s and Thursday’s with the @iamtheimmortal War Wagon Barrow.This extra session...
Mistakes
‘Don’t f#%&k up.’-Louie Simmons90% of the time this is the last thing you’ll here from him before taking a PR.