WSBB Blog: Max Effort Upper Main Exercise Selection for Beginners
Earlier in the week, we covered max effort lower exercise selection for beginners. Today, we will discuss which exercises are essential for beginners to include when building their...
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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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: 4 Week Deadlift PR Plan - Week 3
After getting some speed training in during week two and getting ahead recovery-wise, it is time for week three of the 4 Week Deadlift PR Plan. As mentioned,...
WSBB Blog: Breakdown of a Max Effort Upper Workout
To be a complete athlete, one must possess a strong lower body and a strong upper body. Understanding this, the Conjugate Method utilizes two max effort training days...
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...
WSBB Blog: 4 Week Deadlift PR Plan - Week 2
We arrive at the second week on our quest to hit a deadlift PR. We focused on deficit deadlifts during the first week, one of the most effective...
WSBB Blog: Setting Yourself Up For Success
Beginning a high-intensity training program can prove difficult for the unprepared athlete. Many people either have very little experience training at a high level or lack the physical...
WSBB Blog: 4 Week Deadlift PR Plan - Week 1
Increasing lower body absolute strength is something the Conjugate Method does very well. Using anterior and posterior focused primary and accessory exercise variations, we attack muscular weakness and...
WSBB Blog: The Emotional Mindset vs. The Competitive Mindset
Success in athletics depends on a multitude of things. First, genetics ultimately play the most significant part in the athletic success equation. It's simple: those built for a...
WSBB Blog: Getting The Most Out of Your Bands - Triceps
Building a strong upper body requires focusing specifically on developing key muscle groups responsible for performing sport-specific movements. Having strong arms is essential to the upper body strength...
Conjugate for Athletes: Programming Optimization
It is a trap to think you can fix nonlinear problems with linear solutions. This is one of the many reasons linear periodization is a sub-par choice for...
The Path to Strength Training Enlightenment
At some point in life, we are all beginners. As humans, we understand that if we are to expand our knowledge and skills, we must be willing to...