BACK AND AB TRAINING
When squatting or deadlifting, a successful lift is dependent on keeping your back in good position. This takes a strong back as well as strong abs. At Westside,...
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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THE SQUAT WORKOUT
When I write about training, I am reporting the results of our top lifters. So far, 16 have squatted over 800, six have squatted over 850, and one...
THE IMPORTANCE OF VOLUME
How important is controlling volume? What about the range of intensity. These are issues seldom addressed by today’s lifters. I found out the hard way that the volume...
EXTRA WORKOUTS 2
I write to all powerlifters, but I am always amazed to hear a drug-free lifter say that he can’t train the Westside way. Although these lifters are going...
How To Bench 500 Pounds, Easy!
HOW TO BENCH PRESS 500 EASY! 2018 Update Everyone strives for a goal, one of which may be a 500 bench. The problem is how do you achieve...
MORE BIG BENCHES
I was proud to write the article ‘Three of a Kind”, which reported that Westside had three 600-pound benchers. Only a few years later we have eight 600-pound...
OVERCOMING PLATEAUS
Your squat is going nowhere. No matter what you do it won’t increase. What can you do? Well first, let’s find the real problem. It can be several...
OVERCOMING PLATEAUS PART 2: THE BENCH PRESS
Everyone likes to bench press, but no one likes to get stuck. Not making progress is no fun and sometimes grounds for retirement. Only the strong at heart...
OVERCOMING PLATEAUS PART 3: THE DEADLIFT
Squat and bench press records are continually being set in recent years. It’s easy to see why. Most federations have a 24-hour weigh-in rule, which is a positive...
CHAIN REACTION: ACCOMMODATING LEVERAGES
Chain Reaction Because the human body is stronger at some positions than at others, we are limited as to the amount of weight we can use in a...
TRAINING METHODS PART 1: SPEED DAY
While recovering from my second lower back injury, for which doctors recommended removing two disks, taking off a bone spur, and fusing my vertebrae, with no guarantees, I...
TRAINING METHODS PART 2: MAX EFFORT DAY
In part 1 I wrote about the numerous methods that Westside uses on dynamic squat and bench day. Many methods are combined and rotated in the conjugate system....