Floor Press: A Secret to Stronger Frames in Jiu Jitsu
How To Strengthen Frames for Jiu-Jitsu Have you ever wondered how Dante Leon maintains such a strong frame against the best grapplers in the world? In Brazilian Jiu...
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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Maximizing Your Gains: A Guide to the Bench Press Exercise
The bench press is one of, if not the most popular, barbell exercises. While the deadlift has become the more popular lift today, historically, it has been the...
Starting Conjugate: Dynamic Effort Upper Walkthrough
Dynamic effort training is essential to our upper body training at Westside Barbell. It allows us to improve upper body explosive strength, leading to greater levels of pressing...
Justin Inacio's 8-Week Bench Press Breakthrough
In his rookie season, when athletes often focus just on their games, Justin Inacio, a professional lacrosse player, decided to take on an additional challenge. He increased his...
Raw Bench Press Training: Chest and Shoulders
Westside Barbell has used the Conjugate Method for decades to build some of the strongest bench presses in powerlifting. Westside has produced numerous 800, 900, and 1000lb+ bench...
Starting Conjugate: Building the Raw Bench Press
Developing upper body strength is critical to the success of any athlete. The chest, back, arms, and shoulders play a tremendous role in many sports, especially in raw...
Pin Press Bench
The Westside Barbell Conjugate System provides a training template that allows a coach to build a complete athlete. A critical aspect of building a complete athlete is developing...
The Barbell Bench Press
Developing a strong upper torso is an essential aspect of strength training. No matter the sport, athletes will benefit significantly by improving the strength of their shoulders, upper...
Starting Conjugate: Standard Bench Variations
The Conjugate Method utilizes two upper body training days, max and dynamic effort upper. The first upper body training day of the week is max effort upper, which...
How to Bench Press Correctly
The bench press is an exercise that is a staple in practically any type of training program. It doesn't matter whether you are an athlete, a powerlifter, or...
Four Weeks to a Bench PR: Week Four
It is now week four of the four-week bench press PR program, and it is time to establish a new bench press PR single. Over the past three...
Base Building: Upper Body Main Exercises
The Conjugate Method is often categorized as a beneficial method for advanced athletes, with many believing that our training style is more challenging to plan or execute than...