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...
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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...
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...
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...