Upper Body Dumbbell Workouts for Powerlifters
The typical Westside Barbell training week calls for two upper-body training days per week, a maximal and dynamic effort workout. This training covers two important aspects of powerlifting:...
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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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Repeated Effort Method: Keys to Success
The Conjugate Method offers a training system that can be tailored and adapted to deliver effective training for any athlete, regardless of their sport or circumstances. This is...
The Repeated Effort Method: Improving Work Capacity and Physical Composition
Repeated effort training is a critical part of the Conjugate Method. While maximal and dynamic effort work often receives the most attention in terms of programming, repeated effort...
Accessory Exercise Training Strategies
The Conjugate Method utilizes three strength training methods: maximal, dynamic, and repeated effort. The maximal and dynamic effort methods are used when programming and executing main exercises, while...
Executing a Repeated Effort Training Wave
The Conjugate Method uses three strength training methods to improve absolute strength, explosive power, and physical composition. These include the maximal effort, dynamic effort, and repeated effort methods....
Base Building: Utilizing Repeated Effort
The Westside Barbell Conjugate Method uses three primary training methods: max, dynamic, and repeated effort. These methods are used weekly, with two days dedicated to max and two...
Base Building: Training Methods for Beginners
Choosing to begin strength training is one of the most beneficial decisions an athlete can make for themselves. Strength training allows athletes to improve their absolute strength, explosive...
Starting Conjugate: Deadlift Accessory Exercises
The Conjugate Method provides full-spectrum strength training, improving absolute strength, explosive power, work capacity, and muscle mass. This is done through the execution of max effort, dynamic effort,...
Starting Conjugate: Repeated Effort Bench Press
The Conjugate Method uses three primary strength training methods: the maximal effort method, the dynamic effort method, and the repeated effort method. These methods deliver specific training effects,...
Starting Conjugate: Basics of the Repeated Effort Method
When most people think of the Conjugate Method, two training methods come to mind, max and dynamic effort. However, the repeated effort method is an equally important aspect...
Base Building: Upper Body Main Exercises
The Conjugate Method is often categorized as a beneficial method for advanced athletes, with many believing that our training style is more challenging to plan or execute than...
Four Weeks to a Bench PR: Week Three
It is now week three of the four-week bench press PR program, and it is time to change up the angle of the press. We have focused on...