Horseshoe Pump
Tricep FinisherAscending Giant Set x2-Close grip bench x15-Lying dual db tricep extension x20-Tricep rope cable pushdown x25-Banded overhead extension x50-Banded pushdown x75
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 7 of 28
Only 3min.
Some of the strongest men and women in the world have been literally brought to their knees in the ATP inside 3 minutes.Conjured out of Louie's mind, the...
What it is Bro
We define the Conjugate System as a constant rotation of stimulus in order to avoid accommodation.We accomplish this by constantly rotating through variations of assistance exercises in order...
Bench.
Max Effort UpperStraight Bar Bench 1RM-bench grip-competition pause2 Board Straight Bar Bench 3xMax Reps-80% 1RM just found-2 finger widths closer (each hand)DB Rollbacks 3x8, 2x12, 1x16Reverse Pec Dec...
2nd Serving
Max Effort Day 2nd Session: Sled Pull x1/4mi (15% 1RM Back Squat)🔸Inverse Curl 3x10🔸Cable Low Row 3x15🔸Banded Pull Through 5x50 Simple and to the point. In and out...
One-sided
Unilateral Work...While the classic lifts of the squat, bench, and deadlift are total body lifts, don't discount the power of unilateral work. While performing them, it is important...
Low and Tight
Lower Back TightnessOne time or another if you've been in this game, you've had lower back tightness(at times this can be a due to a locked psoas). At...
More Often
FAQsQ: Does Westside use bands or chains more as accommodating resistance for dynamic effort squats?A: We prefer the use of bands on Friday's as we get the benefit...
Lateral Move
Platforms on the ATPAt times we do this for athletes to go through lateral step ups.For lifters we do this to provide a slight increase in the band...
What is Strength Speed?
Strength Speed is trained at slow velocity. For more, look at Hill’s Equation. Look at the force-velocity relation, which states that motion velocity decreases as external resistance increases....
Lower Volume
Dynamic Lower Bow Bar Box Squat 5x5@50% 1RM-downward bands (tension = ~25% of 1RM at top)-stance = 1 foot width wider than normal-box = competition depthATP Low Rack...
How-to: Identify
Rack Pull Bars.Always ensure the bar used for rack pulls is one which is already bent from years of heavy usage. At Westside, these are designated by a...