Starting Conjugate: Simplified Offseason Powerlifting Training Strategy
The Conjugate Method has been applied to the sport of powerlifting with great success. Our methods address all the necessary special strengths to ensure a powerlifter is able...
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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Accommodating Resistance
The Conjugate Method incorporates multiple strength training methodologies and utilizes a multitude of strength training tools to efficiently achieve training goals. Louie Simmons popularized the simultaneous use of...
The Repeated Effort Method: Improving Work Capacity and Physical Composition
Repeated effort training is a critical part of the Conjugate Method. While maximal and dynamic effort work often receives the most attention in terms of programming, repeated effort...
The Maximal Effort Method
The maximal effort method is one of the three primary strength training methodologies featured within the Westside Barbell Conjugate Method. Each training week, we execute two max effort...
Alternative Dynamic Effort Lower Waves
The dynamic effort method is a training method focused on improving an athlete's rate of force development. This training calls for athletes to lift submaximal training weights at...
The Seated Good Morning
The development of posterior chain and trunk strength is critical to the health and success of all athletes. These muscle groups help stabilize the spine and affect the...
How to Overcome Squat Sticking Points
The barbell squat is an exercise that nearly all athletes can use to improve their sports performance. This exercise focuses on developing the anterior and posterior chains, which...
Conjugate Strongman: Basic Training Strategy
The sport of strongman requires an athlete to develop multiple special strengths and athletic traits. This makes the Conjugate Method the ideal method for a strongman athlete. When...
Basic Conjugate Training Advice XII
The Conjugate Method is not a "program" but a strength training operating system. What begins as a basic template and three primary training methods can become training plans...
How to Improve Deadlift Grip Strength
An athlete's grip strength will dictate their success with the deadlift. Unlike the squat or bench press, where the weight is loaded onto the body, the deadlift requires...
5 Accessory Exercises for the Squat
The squat is a multi-joint exercise that challenges the musculoskeletal system to various degrees. Much of the focus is placed on the legs and back. However, muscle groups...
What Do Shoulder Shrugs Work?
Developing a strong mid- and upper back is critical to the success of a strength athlete. A strong mid- and upper back allows athletes to maintain optimal posture...