Starting Conjugate: Lower Body Accessory Training
Developing lower body strength and muscle mass is critical to the success of all athletes. At Westside, we train the lower body twice weekly, one day dedicated to...
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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The Safety Bar Squat
The Conjugate Method is a multifaceted training method designed to maximize the use of strength and conditioning tools to cause specific training effects and improve sport-relevant strength and...
Westside Barbell Deadlift Variation Guide
The Conjugate Method is a training system that can be implemented in many ways to help any athlete improve. A vital aspect of the Conjugate Method is the...
The Powerlifting Good Morning
The powerlifting good morning is an exercise that is considered a cornerstone of lower body training at Westside Barbell. We use this exercise to strengthen the posterior chain,...
Starting Conjugate: ME Lower Walkthrough
The Conjugate Method features four training days per week dedicated to specific upper and lower body strengths. At Westside, our first training day of the week is max...
Max Effort Deadlift Variations for Athletes
As an athlete, one of the most important attributes you can develop is your absolute strength. Today, many coaches dispute the need for max effort training. These coaches...
Exercise Progression: The Barbell Squat
The law of accommodation states that if an athlete wants to continue progressing in their training, the stimulus must change regularly. Athletes can achieve this in a few...
Understanding the Anderson Squat
You should know the name Paul Anderson if you are a strength athlete. Paul was a legendary Olympic weightlifter, powerlifter, and strongman. This man possessed unbelievable strength and...
Posterior Development to Improve Athleticism
Over the years, many athletes have made the pilgrimage to Westside Barbell to see what the Conjugate Method can do to help them further excel in their sport....
Conjugate for Grappling: Max Effort Lower
The Conjugate Method is well known for its effectiveness when used to train powerlifters; however, athletes have as much to gain if not more when choosing to utilize...
WSBB Blog: Max Effort Lower Main Exercise Selection for Beginners
The Conjugate Method is the most efficient way for any athlete to train when programmed correctly. By constantly avoiding accommodation, increasing volume, and training at varying intensities, we...
WSBB Blog: Breakdown of a Max Effort Lower Workout
One of the training methods Westside Barbell is most known for is the maximal effort method. The maximal effort method uses high-intensity single rep exercises to raise an...