Protocols
The Reverse Hyper is a staple at Westside and a must have for any serious strength gym. With it you can simultaneously strengthen, prehab, and rehab. The lowest...
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 61 of 106
Big Back
Auxiliary Back Work Session:Sled Pull x1/4 mile-holding 40lb med ball high on clavicle and chinPlate Loaded Machine Seated Row 3x6(each arm)-palms facing downSeated Neutral Grip Cable Row 4x10-low...
Sprints
"Heavy weights are a marathon, not a sprint."-Louie SimmonsThere will be another training session. Train OPTIMAL.
Glutes
Posterior Chain Strength and Prehab1️⃣Sled Pull x10 Trips-1 trip = 60m down AND 60m back (120m total)-keeping glutei tight-holding 40lb med ball low on hips2️⃣Reverse Hyper 3x60@20% 1RM...
Rome
"Without a plan, we plan to fail."-Louie SimmonsSet short, medium, and long term goals.Rome was not built overnight.
The Westside Barbell Template For Athletic Development
This is a free-of-charge publication from Westside Barbell to assist coaches and trainers in creating faster, stronger and less injury prone athletes, by training the correct way and...
Extension Volume
Remember:80% of total volume of each training session comes from special exercises (non-barbell) in order to efficiently strengthen weak areas.
Warm Training
Dynamic LowerSled Pull x8 Trips-no rest-light weight baby1️⃣Dynamic Box Squat 12x2@50%1RM-bow bar-bands (~25% additional accommodating resistance at top)2️⃣2” Conventional Deficit Speed Pulls 12x1@50% 1RM-bands ~200lbs at top for...
Get a Grip
We've received a good number of questions regarding grip.At Westside we believe in grip work from ALL angles.Keep in mind the forearm includes flexors, extensors, AND rotational elements...
Deload
Max Effort Lower Deload Day1️⃣Safety Squat Bar Good Morning 1x3-sumo or conventional stance (whichever is non dominant pulling position)-keep mid/upper back arched-work up to a heavy set of...
Time Crunch
When training in back to back groups, an easy and frequently unused way to increase intensity is to have them compete as to which can get through their...
Science
“It’s f@&king science.”-Louie Simmons