The Same
“Just when your body has all the answers,change the questions”-Louie SimmonsAvoiding accommodation to an exercise/auxiliary is a key component of the Conjugate System. Once the body has adapted,...
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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Suspension
Suspended good mornings are a great way to increase back strength out of the bottom of the pull.These are done at Westside every 4-5 weeks on Max Effort...
Flooring
Floor press is a MUST for those lagging at the top of the bench.Rotate a floor press variation into your max effort days 3 of every 4 weeks...
ATP Pull
A Max Effort Lower session using the ATP for y’all.1️⃣ATP Conventional Deadlift 1RM🔸45% 1RM straight weight on the bar🔸to increase weight, ONLY add weight to carriage🔸bar set just...
Possible
Yes. It is cold outside.Yes. There is ice and snow.These facts do not excuse you from not raising your GPP through sled and wheelbarrow work.Yes, you can shovel...
Death
Posterior Chain Challenge1️⃣Select your favorite max out song.2️⃣Load a Reverse Hyper of choice with 40% of your deadlift 1RM.3️⃣Perform movement for the entirety of the song.As this is...
Progressive Overload
The first method of periodization used was Western Progressive Overload. It would start a training cycle with light weights ranging up to...
Eyes
The eyes dictate where the body goes. When the motion of sitting BACK into the squat begins, affix the eyes FORWARD, not necessarily up. Doing so will aid...
Wide to Narrow
“A wide squat will translate to a narrow, a narrow doesn’t necessarily translate to a wide.”-Louie SimmonsMore often than not in terms of a raw or geared squat,...
Thick Chest
1️⃣Dynamic Bench 9x3🔸Bow Bar🔸3x3 close🔸3x3 moderate🔸3x3 wide grip🔸bands or chains2️⃣Bamboo Bar Bench 4x20🔸1st set bench grip🔸2nd set 1 finger width in🔸3rd set 2 finger widths in🔸4th set 3...
Progression
At Westside, while our dynamic lower squats traditionally run in 3 week waves, the pulls that follow change every 1-3 weeks. This aids in avoiding accommodation, as well...
Training Frequency
“To make it to the top, you MUST train 8x a week”-Louie SimmonsAt Westside the lifters and athletes train 4 days a week. These days consist of ME...