CONJUGATE METHOD™ - (Circa 2004)
When lifters repeatedly use the same simple method of training to raise their strength level, they will eventually stall. Like the scholar who must utilize many sources of...
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MORE ON THE CONJUGATE METHOD: THE PRINCIPLE OF VARIETY
Training is not as simple as doing 5 sets of 5 reps or 5 sets of 10 reps or any combination of sets and reps. You must plan...
BOX SQUATTING
Box squatting is the most effective method to produce a first-rate squat. This is, in my opinion, the safest way to squat because you don’t use as much...
CHAINS AND BANDS
There are many keys to success, but two invaluable ones are accelerating strength training and accommodating resistance by add-ing chains or bands or sometimes both. Chains and bands...
DEADLIFT TRAINING PART II
There are approximately 65 700lb benchers and 35 1000lb squatters. But when one looks at the deadlift, there are only 8 900+ deadlifters. The incredibly strong Eddie Coan...
PERIODIZATION: PENDULUM WAVE
Periodization simply means organizing training plans of one year or more into shorter manageable plans, i.e., weekly or monthly. At Westside, a weekly plan is used on max...
DEADLIFTING TRAINING PART III
The back has much potential, which is seldom reached. For such a simple lift, the deadlift can be complicated to train. If one only deadlifts, progress will stall...
BOX SQUATTING BENEFITS
I am often asked, why do box squats? We do them to produce world-record squats. The late, great Matt Dimel made 1010 in 1985 at SHW. Chuck Vogelpohl...
BENCH PRESS WORKOUT
I am frequently asked to write personal workouts for a fee. However, I don’t have the time to do this. Westside makes training tapes on all matters of...
SQUAT WORKOUT
I am always asked to make personal workout programs for lifters. This is impossible to do without see- ing these people in the gym and observing their form....
THINGS YOU SHOULD KNOW
Did you know there are three main methods of weight training? The Dynamic Method. This method develops and improves a fast rate of force development, or explosive strength....
THE LIGHTENED METHOD
At Westside Barbell, we often use the contrast methods: bands, chains, and of course the lightened method. For squatting, we use three different bands: the light band, the...