Bench Press: Fixing Midrange Weakness
This success proves the Conjugate Training System isn't just effective for geared powerlifters; it is incredibly effective for raw powerlifters as well. Considering the achievements I just listed,...
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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Basic Conjugate Training Advice XX
The Conjugate Method is a strength and conditioning operating system capable of solving any strength and conditioning-related problem. Whether an athlete needs to get bigger, stronger, faster, or...
Max Effort Exercise Variations for Raw Powerlifting
The use of max effort main exercise variations during maximal effort is commonly associated with the Westside Barbell Conjugate System. At Westside, we use main exercise variations to avoid...
The Conjugate Club
For over 8 years, the Westside Barbell Conjugate Club has provided access to monthly Conjugate Method programming, as well as the Westside Barbell library of books, VHS tapes,...
Starting Conjugate: Developing Proficiency in the Competition Lifts
The Conjugate System is often criticized for lacking competition lift specificity. This is because we prefer specialty bars, accommodating resistance, and exercise variation. To an uninformed coach, this...
Starting Conjugate: Exercise Variation
The Conjugate Method enables coaches and athletes to introduce a range of training stimuli and demands, thereby promoting both general and specific adaptations. Using the maximal, dynamic, and...
Starting Conjugate: Basic Accessory Exercise Programming
While exercise selection certainly plays a role in accessory exercise training success, the most important aspect is how the sets and reps are programmed. Appropriate set-and-rep programming dictates...
Three Rules for Conjugate Beginners
The Conjugate Method provides coaches and athletes with all the tools necessary to construct training plans that meet the demands of any physical activity as efficiently as possible....
Starting Conjugate: Heavy Effort Training
The aspect of the Conjugate Method that sets it apart from any other approach to strength and conditioning is the ability of the coach or athlete to modify...
Conjugate Method: Tracking Progress
The ability to consistently track progress and collect relevant training data is two aspects of the Conjugate Method that are most beneficial to the coach or athlete. Each...
Starting Conjugate: Advanced Accessory Exercise Programming
The selection, programming, and execution of accessory exercises will have a significant impact on the training outcomes for any athlete utilizing the Conjugate Method. At Westside, we take...
Advanced Trunk Training
Building a strong trunk is a crucial aspect of enhancing athletic performance. Regardless of whether an athlete is focused on conventional or strength sports, training the muscles that...