At Westside, we have long understood the importance of improving conditioning to allow athletes to escalate training. For many years, Lou stressed the importance of GPP and conditioning work, which has become as much a part of the Conjugate Method as the max, dynamic, and repeated effort methods. Not only will a high level of conditioning allow an athlete to escalate training continuously, but it will also allow an athlete to recover properly each training week.

Wed Mar 20, 2024

Why should an athlete use the Conjugate Method when a beginner-level trainee can make gains using a linear-based plan? The answer is efficiency. It has been our experience that athletes new to barbell training who utilize Conjugate-based training make gains in strength and performance at a faster rate than those using a phase-based approach. 

Thu Jun 06, 2024

When working with individuals new to barbell training, it is most important to improve absolute strength while using repeated effort training to build a foundation of training volume and enhancing movement skills. Combining max and repeated effort training can improve absolute strength, intra and intermuscular coordination, bone and tissue density, work capacity, and physical composition. 

Tue Feb 20, 2024

By using basic accessory exercises, athletes can acclimate to the technical demands of each exercise, allowing them to raise the accessory training intensity a bit each week. Doing so will provide optimal stimulus in the same manner an experienced athlete would with increased levels of exercise variation.

Thu Apr 04, 2024

Many believe that the phenomenon of "beginner gains" only happens for a short time, then an athlete should be satisfied with 5-10 lb PRs on their lifts each year. At Westside, we understand that while we may not be able to constantly improve at the same rate as a beginner, we can still use exercise variation and different training tools to maintain a rate of improvement that far surpasses 5-10 lb PRs once per year. 

Fri Aug 30, 2024

At Westside, we are always looking for a weak muscle group to improve. However, we do so sensibly after reviewing multiple days and weeks of training data. We do not begin adjusting training just because we had one bad day; we wait until we have multiple days and weeks of training data that clearly point to a specific muscular weakness. 

Fri Aug 23, 2024

The fear of max effort is rooted in the old training belief that “maxing out” should only be done once every so often to test strength gained over the course of a training block; otherwise, injury is guaranteed. This belief treats max effort training as a testing method, not a training method. 

Wed Jun 12, 2024

Max effort training delivers results that other approaches to training cannot match. The primary benefit of max effort training is absolute strength development, which improves 1rm capabilities. Additionally, athletes will experience improvements in intra and intermuscular coordination and increased bone and soft tissue density. An athlete will become stronger, and movement control and overall durability will improve.  

Tue Jan 09, 2024

While it is true that mastering the Conjugate Method from a programming/coaching perspective can take many years and calls for the individual to understand the theory and application along with all of the nuances involved, proper execution of the methods is a relatively easy task to accomplish. As much as a beginner can benefit from traditional linear-style periodization, they can benefit even more from a Conjugate Method program.

Fri Nov 25, 2022

A beginner must start with basic movements to bring up absolute strength and improve muscle mass. We achieve this by relying primarily on two of the three methods used in Conjugate training; the max effort method and the repeated effort method. 

Wed Sep 07, 2022

The Conjugate Method is the premier strength training method for all athletes, regardless of experience level. While many believe the Conjugate Method to be reserved for intermediate or advanced-level athletes, the truth is our training methods work as well for beginners as they do for intermediate and advanced athletes. 

Tue Dec 26, 2023

Brazilian Jiu-Jitsu is a physical chess match—technique reigns supreme, but when two opponents have comparable...

Wed Mar 12, 2025

The Conjugate Method is highly effective for a few reasons; an athlete can train multiple strengths simultaneously while also providing enough accessory exercise volume to increase overall fitness and muscle mass. This is what makes the Conjugate Method the most effective method in terms of efficiency and specificity; athletes can alter the main and accessory exercises to change the training effect to meet a specific sporting need.

Mon Apr 25, 2022

Improving physical strength and body composition is a surefire way to become a better athlete. Aside from the sports performance-enhancing effects, strength training also provides stimulus to enhance the short- and long-term quality of life. A properly trained athlete will have increased strength and speed, enhanced bone and tissue density, improved mobility, and the ability to endure and recover from intense training and competition. 

Fri Dec 08, 2023

Putting together dynamic effort training can sound complicated when truthfully, it is relatively easy. Here is how we recommend putting together your first dynamic effort training wave.

Fri Aug 19, 2022

Whether you are a professional athlete or a hobbyist who enjoys weight training, all humans can benefit from improving the strength of the muscle groups that comprise the torso. Anatomically speaking, these muscle groups are collectively referred to as the trunk muscles. When people hear the term "trunk," they often think of the abdominal muscles. However, the trunk includes both anterior and posterior muscle groups.

Sun Apr 23, 2023

In order to complete the entry-level and then semi-annual physical requirements, you must stay strong. No one ever completed a task and wished they were weaker. Once you have chosen which branch or fitness test you will attempt, you must first do a self assessment to identify strengths and weaknesses. Mission accomplishment is what drives you as you do not want to fail. If you do, get up, dust yourself off, and keep trying.

Mon Sep 23, 2024

Ally Kennedy has officially cemented her place at the top of the lacrosse world. She...

Mon Oct 14, 2024

Off day GPP is paramount when working to build a substantial base. Remember, the classical...

Fri May 31, 2019

As a powerlifter, it is crucial to use a powerlifting-based training plan. If you are new to powerlifting, you will likely discover many different approaches to strength training. Fortunately, all of these approaches essentially follow one of two operating systems: linear or conjugate-based training. 

Wed Apr 09, 2025

The raw bench press can be demanding lift in both strength and technique. Having all associated muscle groups adequately trained ensures the athlete can complete the lift successfully and has the durability necessary to withstand the demands of both training and competition. 

Mon Jan 15, 2024

I've learned countless lessons over the years, but with Matt Brown announcing his retirement from...

Wed May 29, 2024

When it comes to training for combat sports—Jiu-Jitsu, MMA, wrestling, and everything in between—misinformation runs...

Fri Jul 18, 2025

At Westside, we have helped many athletes improve their sports performance. The idea behind our training is simple: focus on enhancing all relevant special strengths in the gym while maintaining a predictable recovery schedule that allows athletes to have the energy to improve sports skills at practice.

We build the special strengths that help better execute sports skills, and team practice helps refine skill execution and enhance sports competency. 

Mon Aug 12, 2024

Note: The following article reflects how we train professional athletes at our facility, rather than...

Wed Feb 19, 2025

I am always trying to overcome the force of gravity with a barbell or jumping....

Thu Oct 13, 2016

What is required to be an Olympic level sprinter? First, one must have a top...

Thu Oct 13, 2016

Tags: Conjugate Method, Dynamic Effort, Max EffortTime to Read: 5min The sport of NASCAR is...

Sun Mar 14, 2021

At Westside, we understand the importance of plyometric training when focusing on athletic development. By combining high-force exercises such as squats with high-velocity exercises such as jumps and sprints, the athletes we work with rapidly improve their power output, athleticism, and durability. However, it is essential to properly prepare athletes for the demands of intermediate and advanced-level plyometric exercises.

Sun Jan 28, 2024

If an athlete needs to address their absolute strength, speed, endurance, or durability, a Conjugate program can be designed to improve sports performance.

There is a need for high levels of all of the attributes mentioned above in grappling-based sports. Over the past three years, I have had the opportunity to write programming for one of the premier Brazilian Jiu-Jitsu competitors in the world today, Dante Leon. Dante is a Brazilian Jiu-Jitsu black belt and has used Conjugate-based strength training to take his abilities to the next level.

Mon Mar 21, 2022

Base building for Conjugate beginners

Mon Jan 31, 2022

Introduction to Westside Barbell BJJ Strength Training Strength training is filled with opinions, theories, and...

Wed Jan 29, 2025

During each lower body training day, we will perform accessory exercises immediately after the main lift(s). These exercises are intended to directly target the muscle groups of the lower body to improve strength, muscle mass, and work capacity. As an athlete, the end goal is to use these exercises to become stronger overall, resulting in increased strength in the squat, bench, and deadlift, along with improved athletic performance.

Sat Sep 23, 2023

The key to success with exercise variations is to maximize the benefits of the basics before progressing to more advanced exercises. Doing so allows athletes to build strength, coordination, and competency in foundational barbell, dumbbell, and machine exercises before progressing to more complex exercises. This sets athletes up for consistent success in the weight room and helps to reduce injury risk due to incompetence or mismanaged training. 

Thu Oct 16, 2025

            The first method of periodization used was Western Progressive...

Mon Feb 04, 2019

General physical preparation training, commonly called GPP training, is the training or training phase used to establish the strength and endurance necessary to accomplish a sport-relevant training program. GPP training builds basic levels of strength, endurance, coordination, proficiency, and durability, allowing an athlete to train at increasingly high levels of volume and intensity. 

Thu Aug 10, 2023

Powerlifting is not an easy sport, but it is rewarding. You will significantly improve your strength and body composition, develop a strong work ethic and discipline, and have some of the best times of your life. All it takes is a bit of grit, determination, and strict discipline.

Sat Mar 30, 2024

It is no secret that the shoulders play a tremendous role in strength sports. Powerlifting...

Fri Nov 26, 2021

Science of Sports Training (Thomas Kurz, ed 2, 2016) is titled correctly because it shows...

Fri Jun 10, 2016

    A relatively new bar to the Westside Barbell arsenal, the MARRS bar is...

Fri Jun 19, 2020

At Westside Barbell, we have long understood the benefit of building our athletes' work capacity. By using repeated effort and various conditioning methods, we have consistently developed athletes capable of performing sport-related tasks at a high level over an extended period of time. 

Tue Apr 23, 2024

Tags: Athletes , Conditioning , Explosive Read Time: 3 Minutes Westside Barbell, and The Westside Barbell Method has...

Fri Nov 06, 2020

The back has much potential, which is seldom reached. For such a simple lift, the...

Tue Oct 18, 2016

Any time you hear a coach dismiss max effort training, know that they are admitting their training prowess. The coach who does not understand the implementation, regulation, or benefits of max effort training is missing a key part of performance training and is cutting their athletes short. 

Wed Oct 30, 2024

At Westside Barbell, we've seen our fair share of elite athletes walk through our doors....

Wed Aug 14, 2024

Intro / Weekly Recap It’s business as usual here at Westside: We’re in the midst...

Sat Feb 15, 2025

The Conjugate for Athletes series aims to provide knowledge and insight into our approach to training athletes, with the goal of helping coaches and athletes achieve success when using our methods. The Conjugate Method, when applied correctly, is the most effective and efficient approach to strength and conditioning.

Wed Nov 19, 2025

Westside Mass Production  Westside is famous for its Max Effort (M-E) workout and using the...

Mon Sep 10, 2018

Without appropriately selected accessory exercises, athletes risk current weaknesses becoming exacerbated while increasing the likelihood of injury as time passes. As we know, weak things break, and weak muscles become strained or torn if not sufficiently addressed.

Wed Jun 28, 2023

At Westside, we are no strangers to exercise variation. Our training plans are constantly changing to ensure our athletes get the most out of their time in the gym without risk of accommodation. With athletes having only so much time to train, we cannot afford to get lazy with our programming and reduce the rate of improvement. 

Fri May 09, 2025

The Good Morning is the most underrated exercise on the planet. Since the beginning of weight training the Good Morning has always been around. So why are people not doing more of them, and what are they missing out on?

Tue Sep 29, 2020