Strength Training Articles

Strength Training Articles

Latest Posts
NFL Combine Bench

NFL Combine Bench

Max Effort Upper225 Rep Test 1xMax Reps-bench grip*with Texas Power bars, at Westside it is...

Sat Sep 28, 2019
No More

No More

Quick reminder, extra sessions on the back end of the day should be no more...

Fri Sep 27, 2019
Get to it.

Get to it.

We've received a good number of questions on if we warm-up/stretch/foam roll/or activate before the...

Thu Sep 26, 2019
Gear.

Gear.

FAQsQ: 'How often do lifters at Westside wear full squat suits and bench shirts?' A:...

Wed Sep 25, 2019
Straight Speed

Straight Speed

Dynamic LowerStraight Bar Box Squat 10x3@50%-forward AND downward bands-emphasize pushing upper the back into the...

Tue Sep 24, 2019
Which for What?

Which for What?

Know your tools.Here's how we've been using bars for Max/Dynamic Effort Lower recently: -MARRs Bar:...

Mon Sep 23, 2019
Never Afraid

Never Afraid

Never be afraid to try new methods. Most recently, we have had success utilizing the...

Sun Sep 22, 2019
Hips Don't Lie

Hips Don't Lie

Are you doing enough hip/glute accessories?At Westside as we are primarily a training facility which...

Sat Sep 21, 2019
Multi Erector

Multi Erector

Max Effort LowerPin #2 Conventional Rack Pull 1RM-hold for a 2sec count at top(competition pause)Sled...

Fri Sep 20, 2019
Why so Good?

Why so Good?

FAQsQ: 'What is a good alternative for reverse hyperextensions?' A: Give ultra high rep good...

Thu Sep 19, 2019
Cambered Back

Cambered Back

Dynamic LowerSafety Squat Bar Box Squat 5x5@50% 1RM-front bands-box set to competition depthBully Cambered Bar...

Wed Sep 18, 2019
Tricep Challege

Tricep Challege

TRICEP CHALLENGEAscending Giant Set-Close Grip Machine Press x10-Straight Bar JM Press x15-DB Rollbacks x20-EZ Attachment...

Tue Sep 10, 2019
Arm Mass Finishers

Arm Mass Finishers

-Bench Press Auxiliaries-In the final week of this tricep progression... The Football Bar stays with...

Mon Sep 09, 2019
Poor Man's Bar

Poor Man's Bar

For those of you who do not have cambered bench bars, remember this rule of...

Sun Sep 08, 2019
Tools

Tools

We've received questions regarding Strongman, and which bars we have them use: -Smooth 89lb Fat...

Sat Sep 07, 2019
Arm Mass Rotation

Arm Mass Rotation

-Bench Press Auxiliaries-In week 2 of this tricep auxiliary progression... The Straight Bar is traded...

Fri Sep 06, 2019
Erectors

Erectors

Max Effort LowerPin #3 Conventional Rack Pull 1RM-against quadded monster minis-go as long as possible...

Thu Sep 05, 2019
Remember:

Remember:

Max Effort = High Intensity, Low VolumeDynamic Effort = Moderate Intensity, Moderate to High VolumeWhile...

Wed Sep 04, 2019
Straight Bar Speed

Straight Bar Speed

Dynamic LowerStraight Bar Back Squat 10x3@60%-Average and Strong bands downward-Light bands forward-parallel boxPin #3 Conventional...

Tue Sep 03, 2019
3/4 Arm Mass

3/4 Arm Mass

-Bench Press Auxiliaries-These auxiliaries are to be done during the main training session following the...

Mon Sep 02, 2019