Lockout
Max Effort Upper-for those whom lack at the top1️⃣Straight Bar Pin Press 1RM-bench grip-pins set so as the lifter is at their sticking point2️⃣Straight Bar Pin Press 3x6-same...
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 60 of 106
Heavy Volume
Heavy Lower (Builder Day)-Done in place of a Max Effort day in order to focus solely on strengthening a weak link.1️⃣Front Squat 1x3-zercher harness-free squat2️⃣Front Squat Box Squat...
Tri's
Dynamic UpperOverhead Sled Tricep Ext. x1/4miDynamic Bench 9x3@50% 1RM-1 20lb chain link per side per 100lbs benched-2.5" cambered bar-3x3 close grip-3x3 moderate grip-3x3 wide gripStraight Bar Ballistic Bench...
This for That
Gotta know your tools.The Conjugate system relies on a constant rotation of stimulus (bars/accommodating resistance) in oder to avoid plateaus. We've received questions on what the basic bars...
AR
Let's take a minute to review and revisit accommodating resistance (AR) for the squat and bench.At the top of the movement, the total AR should come to ~25%...
AR
Let's take a minute to review and revisit accommodating resistance (AR) for the squat and bench.At the top of the movement, the total AR should come to ~25%...
Balls
"No one has a crystal ball."-Louie SimmonsHave a plan, but remember to be flexible and listen to your body.
Arching for Bench
Max Effort Upper1️⃣Arch Bar 1RM-against single looped average bands2️⃣Arch Bar 3x4-against single looped average bands-upper back/lat engagement emphasis3️⃣Incline DB Rollbacks 4x7-30° incline4️⃣Plate Loaded Row Machine 3x10-1sec pause at...
Arnold
This past weekend we enjoyed an open house here at Westside Barbell. People came from all over the world to attend the Arnold Classic and hundreds of them...
Individual Needs
Everyone has their particular way of warming up for a lower body training session. At Westside we tend to stick to warm-ups which target the athlete(s) weaknesses. For...
Straight Bar Back
Max Effort Lower Retest1️⃣Straight Bar Box Squat 1RM-parallel box2️⃣Straight Bar Foam Box Squat 3x4-parallel box + 8" foam top-1 foot width closer (each foot)3️⃣Max ATP March x30 steps...
Gunz
In honor of the Arnold Classic 2019, here's a little Westside Gun show action.Sled Overhead Tricep Ext. x1/4miIncline Football Bar Skullcrusher x5, 10, 15, 25-45º incline bench-close grip...