5 Powerlifting Exercises for Beginners
Exercise selection and variation play critical roles in exercise programming. If selected correctly, athletes will progress at a consistent pace. However, training results can be affected if a...
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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Managing Barbell Training Intensity as a Beginner
A common question many individuals new to strength training ask regarding weight selection is, "How heavy is too heavy?" This will always depend on the individual. Some folks...
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...
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...
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...
Starting Conjugate: Basic Accessory Exercise Programming
The basic Conjugate Method training day typically features a main exercise, along with primary and secondary accessory exercises. We program to use available energy most efficiently, ensuring the...
The Chest-Supported Row
The Conjugate Method provides coaches and athletes many opportunities to improve strength, speed, physical composition, and athletic skills. One aspect of our training that allows us to address...
The Westside Barbell Speed Bench Training Guide
Over the years, the Conjugate Method has built some of the strongest geared and raw benches in powerlifting. At Westside, we have had members press 700, 800, 900,...
Powerlifting Exercises: Essential Movements to Improve Strength
The sport of powerlifting focuses on one goal: to become as strong as possible. It sounds easy enough, but reaching peak performance can be complex and require creative...