PERIODIZATION OF TRAINING
Anyone training for a meet has undergone some form of periodization. Unfortunately, most have misused a system in order to peak for a meet. Progressive gradual overload, or...
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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STRENGTH TRAINING METHODS
There are three main methods of training for strength. The most recognized is the maximal effort method. This method produces the greatest strength gains by improving intramuscular and...
OFF-SEASON TRAINING
I have been asked many times what we do in the off-season. However, we don’t have an off-season; this would waste part of the year’s training. We are...
SQUATS
I squatted 525 in 1970 when I started to do power meets on a continuous basis. I squatted 920 in 2000 at 52 years old. It was an...
OPTIMAL TRAINING
What is optimal training? It can be many things to many people. The optimal number of lifts is first and foremost at Westside Barbell. There is an optimal...
THE SQUAT
The squat has always been referred to as the king of all lifts. If you don’t have a big squat, you ain’t squat. At Westside, we have three...
STATS
Stats are always important to success. All ball teams keep stats, and they are invaluable to a team’s success. European weight lifting coaches kept many stats on how many lifts...
BENCH LOCKOUT
Have you been to a bench meet lately? There are a lot more misses than benches made. How can this be when all they do is bench? In my...
USING THE CONJUGATE SYSTEM
Westside has always used the conjugate method. I realized I could only squat, bench, or deadlift so much by doing only those three lifts. I was using several...
Dynamic Effort Method™ - Circa 2009
The dynamic method is sometimes referred to as speed work. There are some who think it is not necessary to work on speed. This is just one part...
Maximal Effort Method™ - Circa 2009
There are three methods of strength training. 1. Maximal effort method: lifting a maximal load against a maximal resistance.2. Repetition method: lifting a nonmaximal load to failure; during...
DEADLIFTING
Westside has 15 members who deadlift more than 800 pounds, six women who have done more than 500 pounds, and one, M. Liggett, who deadlifed 484 at 132...