Strength Training Articles
Primary Accessory Exercises
Wed Jun 29, 2022
Starting Conjugate: Dynamic Effort Deadlift Programming
Fri Jun 24, 2022
Using Bodyweight Exercises to Increase Fitness
Wed Jun 22, 2022
Understanding the Anderson Squat
Mon Jun 20, 2022
Dynamic Effort: Building Your First DE Lower Wave
Wed Jun 15, 2022
3 Recommended Sumo Deadlift Variations
Mon Jun 13, 2022
Understanding Max Effort
Fri Jun 10, 2022
Conjugate for Strongman: Overhead Press Variations
At Westside, we have worked with athletes with many different physical builds to improve their overhead press strength. Whether it's strongman competitors, CrossFit competitors, powerlifters, or Olympic weightlifters, we have helped them develop their overhead press capabilities further.
How do we do this? The use of the overhead press and overhead press variations to avoid accommodation and supply the body with the stimulus it requires to deliver us the training adaptations we seek.
Wed Jun 08, 2022
Starting Conjugate: Dynamic Effort
Mon Jun 06, 2022
Don't believe that just because your sport doesn't require large amounts of cardiovascular output, you do not need improved conditioning levels. No matter the sport or athlete, we all can benefit from improved conditioning.
By raising your fitness level, you improve your overall health and your ability to train at higher levels of intensity and volume while recovering faster. For many, a lack of physical conditioning keeps them from reaching the next level in their sport.
Fri Jun 03, 2022
Shoulder Training for Beginners
Wed Jun 01, 2022
Modified Max Effort
Instead of achieving maximal motor unit recruitment by performing a lift at 100%, the main exercise is performed for three or five rep top sets that still reach suitable motor unit recruitment levels.
Essentially, we are losing the ability to achieve the highest level of motor unit recruitment with the reduction in intensity. Still, we are gaining a meaningful boost in recovery and decreasing the likelihood of programming failure or injury in the future.
Modified max-effort allows a lifter struggling with recovery to be afforded the benefits of high-intensity weight training while reducing the overall impact on recovery associated with an all-out max effort lift.
Fri May 27, 2022
Conjugate Football: Max Effort Lower
Wed May 25, 2022
Grip Strength Development for Strength Athletes
Mon May 23, 2022
Proper Execution of a Box Squat
Fri May 20, 2022
Conventional Deadlift Setup
Wed May 18, 2022
Posterior Development to Improve Athleticism
No matter the sport, maintaining a strong posterior chain is essential. Strong glutes, hamstrings, and back muscles improve sports performance and lower injury rates. There is no doubt about it; an athlete with an adequately developed posterior chain will run faster, jump higher, and experience a reduced risk of back or knee injury throughout their career.
Mon May 16, 2022
Westside Arm Training for Bench Press
Over the years, Westside Barbell has produced some of the strongest bench pressers in the sport of powerlifting. We have had lifters press over 600lbs raw (George Halbert doing so at 235lbs bwt), along with some of the strongest geared bench pressers in the world, hitting 900-1000lbs+ in competition.
It's safe to say that Lou and Westside Barbell figured out the secret to building a strong bench press many years ago. One big part of the heavy bench press equation is arm strength.
Fri May 13, 2022
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Sun Mar 17, 2019
The Conjugate Method™
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The Path to Strength Training Enlightenment
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