Chesty Press
Max Effort Upper-for those missing at the bottom1️⃣5” Cambered Bench Bar 1RM-touch and go2️⃣Pause 5” Cambered Bench Bar 3x3-2sec pause at shirt3️⃣Plate Raise 15’s 4x5-5-5-first 5 reps hip...
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.
We’ve undertaken a project to organize our 1,400+ articles — start with the curated guides belowLatest Articles
1272 articles · page 59 of 106
Tension
FAQsWe've received a good number of questions regarding the tension (lbs/kgs) of bands. The answer depends on:🔸how they are attached to the floor🔸how they are attached to the...
Relying
"Rely on the small and auxiliary exercises to get your main lifts up."-Louie SimmonsKnow where you are weak, and focus your time and energy on addressing that one...
Relying
"Rely on the small and auxiliary exercises to get your main lifts up."-Louie SimmonsKnow where you are weak, and focus your time and energy on addressing that one...
Bench Trick
Keep in mind if you are weak at the bottom of the bench, aim to bench wider more often. This will hit the delts and chest more, while...
Primary
What works for someone might necessarily not work for you.The Conjugate System is best tailored to the individual, not the group. Keep in mind after the main lift...
Maximal Lower
Max Effort LowerBow Bar Box Squat 1RM-against band(s)-parallel boxBow Bar Box Squat 1xMax Reps-75% of 1RM just found-same band tensionBack Attack Machine 3x8-1sec pause at bottom-if no Back...
Leg Builder
Dynamic Lower (Squat Builder Day)Box Squat 6x6@55% 1RM-straight boxATP March 4x2min-straight weight only-holding 50-75lb med ball at waistDB Straight Leg Deadlift 3x20-standing on mats if flexible enough to...
Worried?
"If you're worried about your opener, you shouldn't be going to the meet."-Louie SimmonsThis one is pretty evident.
Sumo Session
Max Effort Lower1️⃣Sumo Deadlift 1RM-against monster minis-sumo or conventional (whichever is weakest)2️⃣Deadlift 1xMax Reps at 60%-% or 1RM just done-against monster minis-sumo or conventional (opposite stance of what...
Pinned It
Pin presses are a staple here at Westside on both Max Effort and Dynamic Effort days.As a rule of thumb, we keep the ME days to less than...
High Volume
Dynamic LowerBox Squat 12x2@50%-giant cambered bar-1 20lb chain per side per 100lbs of 1RM squatConventional Speed Pulls 12x1@40%-doubled over red minis (~220lbs)Front Banded Safety Bar Good Mornings 3x20-set...