How we Hang
Monolift Bands.In the beginning, they were single looped around the just the base. Then came the addition of the 4x4". Most recently, a 4x1" was placed alongside. This...
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 8 of 28
Link Up
Chains. At Westside they come in 3/8", 5/8", and 3/4" variety(even a pair of anchor chains coming in at 70lbs a piece). Each holds their own purpose for max...
Reaching Sumo
Max Effort Lower 1" Deficit Sumo Deadlift 1RMFront Banded Cambered Bar Good Morning 3x5-concentric out of chains-reset reps-torso = ~2-3" above parallel to floorReverse Sled Pull x5 Trips-walking backwards...
How-to: Recover
Restoration, we can all use more of it. Heading into Monday (max effort lower here at Westside), it is imperative any tight or sore muscles are addressed. Our go-to...
Anchors Away!
FAQsQ: 'I go to a gym which does not have anchor points for banded deadlifts, is there a percentage for speed day I can use for straight weight...
Cheap Fix
Tow Chains. Seems simple, but these chains at Westside are used for concentric good mornings/squats/presses. They offer the security of a safety pin, while allowing the lifter to...
Seldom used Press
Do you incline press?The Incline Press is excellent for building the shoulders and triceps( major movers in the bench). Here, we prefer to set a flat bench atop...
How we Fix it.
Bands can be challenging. At Westside 175lb pro style dumbbells hold down each side of the monolift to prevent it from tipping(it is not secured to the floor as...
Some Extras
Lower Auxiliary SessionSled Pull x1/4mi-light weight-slight burn in the glutes the last ~100ydsATP March x3min, 4min-band tension only on carriage-90% recover after each marchReverse Hyper 3x40@15% 1RM Back...
No Problem
FAQsQ: 'I train at a gym which doesn't allow bands or chains, how should I set up lower speed days?' A: If you are just starting out, wave...
Upper Volume
Dynamic UpperFootball Bar Bench 9x5@45% 1RM-3x5 close grip-3x5 moderate grip-3x5 wide grip45º Incline DB Bench 4x12Tricep Pressdown 3x15Sled OH Extension x6 Trips-1 trip = 60m down AND back-90%...
THE DEVIL!
The Devil is in the Details.Keep in mind when going through dynamic/auxiliaries, keep the position you are striving for in mind, as this will dictate your max effort...