Four Weeks to a Bench PR: Week Two
Week two of the four-week bench PR program is where we begin to work at a high intensity. Last week, we performed the close grip bench press for...
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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Four Weeks to a Bench PR: Week One
The Conjugate system includes weekly max-effort exercises performed with the intent to lift the heaviest weight we can on that specific day for that particular exercise. Often, this...
Westside Barbell Triceps Training
Throughout the years, Westside Barbell has produced some of the strongest bench presses in the sport of powerlifting. This is due to the emphasis we place on triceps...
Incline Bench Press Variations
The incline bench press is one of the most effective upper body exercise variations you can perform to develop the chest, shoulders, and triceps. At Westside, it is...
Starting Conjugate: Basic Press Variations
Building a great bench or overhead press requires an athlete to follow an intelligent training plan that specifically targets the strengths and muscle groups responsible for pressing maximum...
Building Your First DE Upper Training Wave
Dynamic effort work is the key to building explosive power, allowing an athlete to increase their rate of force production. This training method couples with max effort training...
Dynamic Effort Upper: Structuring Your Training
Over the years, we have had tremendous success building the bench press at Westside Barbell. There are two reasons for this; the maximal effort method and the dynamic...
Bench Press Builders
The bench press is a lift that frustrates many powerlifters. You see it often, lifters squat or deadlift world-class amounts of weight yet struggle to develop their bench...
The Almighty Barbell Row
In strength sports, when you think of muscle groups most responsible for producing tremendous amounts of strength, none rank higher than the muscles that make up the back....