TOP FIVE: PART III. THE DEADLIFT
Before bench shirts, there was a saying, “the meet does not start until the bar touches the floor”. At Westside, we have always had very good deadlifters: 18...
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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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Strong Legs
Strong Legs (Circa 2011) Westside lifters started doing belt squats in 1975. I personally realized in the early 1970s that my quads were somewhat smaller than before I...
WAVE PERIODIZATION
You must have a plan to succeed” In Powerlifting USA, there was a discussion of what is the best training system. Everyone had an opinion, and of course...
What Your Gym Really Needs
How do you build a Westside gym? First, you need special bars. The theory of the conjugate system is to rotate exercises in some way to avoid accommodation....
BENCH PRESS
Westside has a method to its madness, and Travis Bell utilizes this perfectly. His raw bench has gone from 365 to 565, and his shirt bench has gone...
THE SQUAT
After moving to Westside, A.J. Roberts has improved his squat from 1008 to 1140 pounds in just over 2 years by following the conjugate system. This includes a...
DEADLIFT TRAINING
Although we have never had a Benny or an Andy or for that fact a Lamar Grant type of deadlifter, we do have many very good deadlifters, both...
CONJUGATE TRAINING METHOD™ - Circa 2013
When lifters repeatedly use the same simple method of training to raise their strength level, they will eventually stall. Like the scholar who must utilize many sources of...
EXPLOSIVE LEG STRENGTH
When most people look at Westside training protocols, they automatically think of powerlifting. But the truth is the Westside System is used in track and field and in...
STRENGTH TRAINING 101
When it comes to training effectively to achieve a maximal level of strength, there are only two ways to train: training correctly and training incorrectly. TRAINING INCORRECTLY One...
INCREASING EXPLOSIVE STRENGTH AND REACTIVE METHOD THROUGH PLYOMETRICS
Shock training or plyometrics is developed by a sudden stretch preceding any voluntary effort. Kinetic Energy and not heavy weights must be used. Depth jumps and med ball...
RAW BENCHING
I am often asked how to get a big raw bench. I was a Top 8 bencher in 1980 with a 480lb lift at 220, without a shirt....