Boxing Safety
Max Effort Lower1️⃣Safety Bar Box Squat 1RM-box height 1” below parallel-8” foam topper-squatting into foam is akin to sitting into a plush couch vs. a wooden chair2️⃣Safety Bar...
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.
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Abs
Have had a lot of questions on what a ‘hip/ab machine’ is with regards to the post about ab work. This is our hip/ab machine, Lou also calls...
Leaving So Soon?
“He who leaves the temple ceases to learn.”-Louie Simmons
Deep Chest
Max Effort UpperBottom Miss1️⃣2.5” Cambered Bar Pause Bench 1RM-bench grip-don’t let the bar crush your chest, target to touch your shirt2️⃣2.5” Cambered Bar Pause Bench 3x3-2 finger widths...
How to Skyrocket your Squat
Sineaid Corley, a USA bobsled athlete, was training at Westside while trying to make the team again but decided she wanted to try powerlifting. She had a 325-pound...
Lonely
It’s a lonely road to the top. When it comes down to it, it’s those willing to do what others won’t on a consistent and optimal basis.
Gainz
‘You have to STRAIN to GAIN.’-Louie SimmonsIf you don’t strain through the last rep, your body isn’t being introduced to stress. It is this stress which signals the...
Overhead for Overheard Gains
Max Effort Upper1️⃣Ultra High Overhead Pin Press 1RM🔸straight bar🔸bench grip2️⃣Ultra High Overhead Pin Press 3x4🔸2 finger widths closer (each hand)🔸reset reps3️⃣Upright DB Williams Ext. 4x6🔸70° incline bench🔸keep elbows...
Pulling Tight
From the initiation of the pull through the lockout, keep the lats TIGHT. Imagine pulling the bar through your legs. This keeps the bar closer to the body,...
Capacity
At Westside we have both a battle rope and battle chain. These tools are typically gone to for conditioning purposes but are in fact a tremendous tool for...
Strong Chain
Max Effort Lower🔶Heading into this Monday by taking a page from our Strongman brethren, with a Westside twist.1️⃣Axle Bar Deadlift w/Chain 1RM🔸frog stance (between sumo and conventional, akin...
Row
DB Rows. They’re a staple when it comes to back training, and everyone has there own version. At Westside, when it comes to Max Effort Lower, they are...