Starting Conjugate: Enhancing Work Capacity
The Conjugate Method can be used to focus on and improve a variety of athletic traits and abilities. Whether an athlete needs to improve their absolute strength, explosive...
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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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Starting Conjugate: Adjusting Accessory Training Volume
Accessory exercise training makes up a considerable amount of our overall weekly training volume. At Westside, we follow a training rule called the 80/20 rule. This rule states...
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,...
Base Building: Lower Body Main Exercises
For an individual to benefit maximally from a Conjugate-style program, it is a requirement to have a baseline level of strength and fitness established before moving on to...
When to Use 5 x 5
In a Conjugate Method training program, dynamic effort training is typically focused on increasing the rate of force development via the use of sub-maximal weights moved at maximal...
The Importance of Calf Training
Building a strong, fast, and resilient athlete calls for a coach to leave no stone unturned. To ensure that an athlete is adequately prepared, you must focus on...