Conventional Deadlift Setup
You must achieve optimal positioning before moving the barbell, no matter the lift. Finding your optimal positioning for any barbell movement lowers your risk of injury and allows...
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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Posterior Development to Improve Athleticism
Over the years, many athletes have made the pilgrimage to Westside Barbell to see what the Conjugate Method can do to help them further excel in their sport....
Westside Arm Training for Bench Press
Over the years, Westside Barbell has produced some of the strongest bench pressers in the sport of powerlifting. We have had lifters press over 600lbs raw (George Halbert...
Starting Conjugate: Max Effort Walk-Through
Over the past week, I have covered the basics of max-effort training. We have discussed exercise selection and rotation and basic programming strategies to give you a solid...
Starting Conjugate: How to Begin Rotating Max Effort Exercises
If your goal is to make massive gains in absolute strength, then max effort training is your best friend. Last week we discussed the strategy employed when selecting...
Starting Conjugate: Choosing Your First Max Effort Exercises
Anyone who has correctly utilized the Conjugate Method will tell you that there is no superior method. The freedom afforded by the Conjugate Method provides a coach with...
The Giant Cambered Bar: King of All Specialty Barbells
The use of specialty bars is nothing new. Many years ago, Louie demonstrated to the strength and conditioning world the effectiveness of specialty barbells when used to train...
Optimal Bench Press Setup
There's no doubt that you must develop optimal form and technique to lift the heaviest weights you can. Today, if you speak to practically any lifter, you will...
Building Accessory Exercise Rotations
The Conjugate Method is highly effective for a few reasons; an athlete can train multiple strengths simultaneously while also providing enough accessory exercise volume to increase overall fitness...
Louie's Plan
I'm not here to write a remembrance piece or publicly post an emotional tribute. Louie would kick my ass if I even considered it. He hated such things,...
Max Effort: Proper Exercise Selection and Implementation
Previously, we discussed the importance of max-effort training and how training in high-intensity ranges triggers greater motor unit activation. Training in optimal intensity ranges is half the battle;...
Developing the Hips
The hips may be the most overlooked muscle group for improving sports performance. At Westside, we say the key to strength and speed is from the top of...