Powerlifting Training Splits
The scheduling and organization of workouts is one of the most important aspects of any training program. Developing an effective training plan calls for a coach to understand...
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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Four Weeks to a Bench PR: Week Four
It is now week four of the four-week bench press PR program, and it is time to establish a new bench press PR single. Over the past three...
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...
WSBB Blog: 4 Week Deadlift PR Plan - Week 4
Finally, we reach the fourth and final week of the 4 Week Deadlift PR Plan. The last three training weeks have brought us to a competition-style deadlift PR...
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: 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: 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...
Speed-Strength Periodization
Tags Squats, Dynamic Effort, Bench For the development of speed-strength, one should use the Combinations of Methods training. Westside has had great success with adding bands to the...
How to Bench Press Correctly
Tags: Bench, Delts , Dumbbells By: Louie Simmons With six men breaking all-time world records, while training at Westside, we have developed a system that helps Dave Hoff bench...
The King of Exercises
Good Mornings Tags: Back, Goodmorning, Low Back An almost forgotten special exercise is the Good Morning. From the beginning of weight training, the Good Morning—in its many varieties—has...
The Deload Dilemma
What exactly is a ‘deload’? Everyone has their own perception based on their style of training, and previous positive/negative experiences. Typically, a deload is defined as...
Strength Training at Home
By: Westside Barbell Tags: garage gym, essentials, basics For any fan of Westside Barbell new or old, it should be well known that Louie Simmons...