Starting Conjugate: ME Lower Walkthrough
The Conjugate Method features four training days per week dedicated to specific upper and lower body strengths. At Westside, our first training day of the week is max...
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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Differences in High Bar vs. Low Bar Squats
Over the years, there has been much debate regarding bar positioning during the squat. This debate has likely been fueled by the need for influencers to create content...
Starting Conjugate: Main Exercise Selection for Beginners
Effective strength training relies heavily on a few key factors; the proper regulation of intensity, volume, and frequency, optimal exercise selection, and correct exercise execution. Failure to control...
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...
Westside Barbell Triceps Training
It's no secret that if you want to be capable of pressing heavy weights on the bench or overhead press, you will need to increase your triceps' strength....
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...
It’s Not a Phase
The effectiveness of the Conjugate Method can be attributed to the system's ability to address the most important aspects of strength every week. This is in opposition to...
Starting Conjugate: Basic Workout Template
As we have discussed previously, your success using the Conjugate Method will depend significantly on the quality of your programming. To be successful, an athlete must have a...
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...
Absolute Strength for Grapplers
The different grappling sports all have a few things in common; you need to be skilled, strong, tough and possess a high level of endurance. You must do...
Westside Barbell Ab Training
In the gym, our focus is to build strong, fast, and resilient athletes. To do this, we must ensure that all major muscle groups are trained regularly. The...
Conditioning for Grapplers
No matter the sport, any athlete will benefit from increased aerobic capacity. In sports like Brazilian Jiu-Jitsu and Wrestling, athletes must focus on developing and maintaining a high...