CHAIN REACTION: ACCOMMODATING LEVERAGES
Chain Reaction Because the human body is stronger at some positions than at others, we are limited as to the amount of weight we can use in 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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938 articles · page 70 of 79TRAINING THE BACK
At Westside we do an enormous amount of back work. This consists of upper and lower back work. The upper back plays a large role in all three...
ADVANCED SYSTEM FOR BEGINNERS
I hear all the time that Westside training is for the advanced and that only top 10 lifters can do the training that is required at Westside. It...
TRAINING METHODS PART 1: SPEED DAY
While recovering from my second lower back injury, for which doctors recommended removing two disks, taking off a bone spur, and fusing my vertebrae, with no guarantees, I...
TRAINING METHODS PART 2: MAX EFFORT DAY
In part 1 I wrote about the numerous methods that Westside uses on dynamic squat and bench day. Many methods are combined and rotated in the conjugate system....
CONJUGATE METHOD™ - (Circa 2004)
When lifters repeatedly use the same simple method of training to raise their strength level, they will eventually stall. Like the scholar who must utilize many sources of...
MORE ON THE CONJUGATE METHOD: THE PRINCIPLE OF VARIETY
Training is not as simple as doing 5 sets of 5 reps or 5 sets of 10 reps or any combination of sets and reps. You must plan...
BOX SQUATTING
Box squatting is the most effective method to produce a first-rate squat. This is, in my opinion, the safest way to squat because you don’t use as much...
CHAINS AND BANDS
There are many keys to success, but two invaluable ones are accelerating strength training and accommodating resistance by add-ing chains or bands or sometimes both. Chains and bands...
DEADLIFT TRAINING PART II
There are approximately 65 700lb benchers and 35 1000lb squatters. But when one looks at the deadlift, there are only 8 900+ deadlifters. The incredibly strong Eddie Coan...
PREPARE TO BENCH
The lifters at Westside are constantly going to meets. Many of the meets are small and mostly in Ohio. We like to represent Ohio. Top lifters should lift...
ACCOMMODATION
Everyone should know what accommodation is. Accommodation causes your performance to stagnate or decrease. Zatsiorsky stated that the response of a biological object to a given constant stimulus...