It’s Not a Phase
The effectiveness of the Conjugate Method can be attributed to the system's ability to address the most important aspects of strength every week. This is in opposition to...
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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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Starting Conjugate: Basic Workout Template
As we have discussed previously, your success using the Conjugate Method will depend significantly on the quality of your programming. To be successful, an athlete must have a...
Starting Conjugate: Giant Cambered Bar
The giant cambered bar is one of the most effective training tools a gym can have in its arsenal of specialty barbells. What makes this bar so valuable...
Starting Conjugate: Dynamic Effort Squat Basics
In strength sports, it is easy to get caught up in the idea that to get stronger, all you need to do is lift heavy to develop absolute...
Basic Jump Programming
No matter the sport you compete in, all athletes can benefit from increased strength and speed. For many, figuring out the strength part is relatively easy. You need...
Starting Conjugate: Basic Press Variations
Building a great bench or overhead press requires an athlete to follow an intelligent training plan that specifically targets the strengths and muscle groups responsible for pressing maximum...
Starting Conjugate: Do Your Part
When programmed correctly, no training method can compare to the level of efficiency and optimization that a Conjugate Method can afford. No matter how effective a methodology is,...
Starting Conjugate: Dynamic Effort Training Strategies
At Westside, we use dynamic effort training to improve our rate of force development. This is achieved by lifting sub-maximal weights at maximal speed, resulting in improved bar...
When to Use 5 x 5
In a Conjugate Method training program, dynamic effort training is typically focused on increasing the rate of force development via the use of sub-maximal weights moved at maximal...
A Beginner’s Guide to WSBB Resistance Bands
As you begin using the Conjugate Method, one of the first things you will notice that is different from other programs is the use of accommodating resistance in...
Building Your First DE Upper Training Wave
Dynamic effort work is the key to building explosive power, allowing an athlete to increase their rate of force production. This training method couples with max effort training...
Dynamic Effort Upper: Structuring Your Training
Over the years, we have had tremendous success building the bench press at Westside Barbell. There are two reasons for this; the maximal effort method and the dynamic...