Progressive Overload
The first method of periodization used was Western Progressive Overload. It would start a training cycle with light weights ranging up to...
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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1272 articles · page 65 of 106
Eyes
The eyes dictate where the body goes. When the motion of sitting BACK into the squat begins, affix the eyes FORWARD, not necessarily up. Doing so will aid...
Wide to Narrow
“A wide squat will translate to a narrow, a narrow doesn’t necessarily translate to a wide.”-Louie SimmonsMore often than not in terms of a raw or geared squat,...
Thick Chest
1️⃣Dynamic Bench 9x3🔸Bow Bar🔸3x3 close🔸3x3 moderate🔸3x3 wide grip🔸bands or chains2️⃣Bamboo Bar Bench 4x20🔸1st set bench grip🔸2nd set 1 finger width in🔸3rd set 2 finger widths in🔸4th set 3...
Progression
At Westside, while our dynamic lower squats traditionally run in 3 week waves, the pulls that follow change every 1-3 weeks. This aids in avoiding accommodation, as well...
Training Frequency
“To make it to the top, you MUST train 8x a week”-Louie SimmonsAt Westside the lifters and athletes train 4 days a week. These days consist of ME...
Why a Box?
Box squats are one of the most underutilized squatting variations. They are used to dictate depth, as well as teach mastery of one’s body position.
What is General Physical Preparation?
What is General Physical Preparation (GPP)? GPP is first used to raise your level of physical fitness, but it must be directed...
Bench Tip
Upon receiving the bar, the lifter’s/athlete’s upper back/shoulder blades should be at 100% tightness. The bar should be lowered not necessarily by the triceps or shoulders, but by...
Delta
Food for thought.If you’re weak in the delts and triceps, consider employing incline work on both your Max and Dynamic Effort days. Incline emphasizes these two muscle groups...
Less is More
Less CAN in fact be more.As long as these 2 rules are followed:1️⃣The exercise/auxiliary is one the athlete/lifter specifically needs.2️⃣The exercise/auxiliary is performed with maximal intensity.
Glutes!
When setting up for the pull, turn the toes slightly OUTWARD. This will enable a fuller contraction of the glutes(lockout).