Max Effort vs. Maxing Out
In the world of strength and conditioning, the max effort training is often misunderstood. If you ask the average strength and conditioning coach about the maximal effort method,...
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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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The Conjugate Club
For over 8 years, the Westside Barbell Conjugate Club has provided access to monthly Conjugate Method programming, as well as the Westside Barbell library of books, VHS tapes,...
Raw Powerlifting: Debunking Conjugate Myths
Year after year, you see raw powerlifting training change from the linear-based SBD approach to a more Conjugate-based training strategy. Some may scoff at this, but I recall...
Upper Body Dumbbell Workouts for Powerlifters
The typical Westside Barbell training week calls for two upper-body training days per week, a maximal and dynamic effort workout. This training covers two important aspects of powerlifting:...
What the Conjugate Method Actually Is
The word has gotten loose. Conjugate now gets stapled onto almost anything. Rotate a few exercises, throw in a speed day, call it conjugate. That is not what...
Starting Conjugate: Developing Proficiency in the Competition Lifts
The development of skill and technique is important in all sports. Powerlifting is no different: athletes must develop a high level of proficiency in the squat, bench press,...
Basic Dynamic Effort Training Modifications
The dynamic effort method is one of the three primary strength training methods in the Conjugate Training System. Dynamic effort training involves lifting submaximal weights at maximal velocity....
Accommodating Resistance: Achieving Optimal Training Outcomes
The use of bands and chains in training allows a coach or athlete to alter the resistance curve of an exercise, allowing an athlete to attain the training...
Programming and Execution of Accessory Exercises: Beginners
The repeated effort method is one of the most important aspects of the Conjugate Method training approach. This method is used in each training session to drive muscular...
A Perspective on the Conjugate Training System
The implementation of an effective training system is a critical factor in an athlete's success. No matter the sport, physical strengths and capacities must be improved to allow...
Two Wins, One System: Conjugate Method
Two Wins, One System: Joshua Perreira and Dante Leon at ONE Fight Night 42Joshua Perreira knocked out Gilbert Nakatani with a spinning backfist 38 seconds into the first...
Basic Conjugate Training Advice XIX
In terms of efficiency and effectiveness, no strength training method compares to the Conjugate Method. Our approach to training allows athletes to simultaneously develop all aspects of strength,...