I hear all the time that westside training is for the advanced and that only top 10 lifters can do the training that is required at westside. Theyve given out information and knowledge for free for over 30 years in order to better the sport of powerlifting and help reduce injuries and plateaus. After 3 solid reads, i have made more gains in 2 months than i have ever made in the whole 2 years i thought i was training smart. As a result, i figured id do my best to outline a simple and straightforward guide designed specifically to instruct the masses on how to properly use the westsidebarbell conjugate method. Order your copy or copies of the book of methods by using the order form on the right. Simmons is a prolific writer and has written numerous articles, available free online, about the details of his system.
Why start out wrong, or start with a program that will yield only small results. Our stats show that we have developed 62 elite lifters. Westside barbell book of methods powerlifting forums t. Ive heard it 435 different times and it never gets old. Building the bench press westside barbell style syatt fitness.
It will cover topics such as the most productive methods, bench press technique, preparing for a contest, how to master a bench shirt and much more. Louie simmons gym, westside barbell in columbus, ohio, is regarded as the most hardcore gym on earth. There has always been controversy over who came up with wave. Crossfit dynamiceffort squat day at westside barbell part 2 with louie simmons duration. This article represents a description of the westside barbell techniques at the time of this writing. Louis has developed and popularized a system of training named after the westside barbell gym, sometimes referred to as the conjugate method. Recommended the westside barbell book of methods by louie simmons. Squat and deadlift manual by louie simmons rogue fitness.
This article will outline the special and innovative exercises used by most all big time benchers who are produced through using the westside barbell system. From renowned strength training expert louie simmons and the team at westside barbell, the squat and deadlift manual is a musthave for any weightlifter serious about elevating his game. Louies system was originally developed for highlevel powerlifters. In this video shot at louie simmons facility, youll see powerlifters laura phelps, tony ramos and john kerr work through a session of multiple. If not, there is a ton of information on the conjugate system on. The westside conjugate system is the best of two advanced training systems. The westside conjugate system by louie simmons crossfit. The soviets had coaches, like matveyev, who realized there was a much better method of planning. It is gone therefore it is especially westside barbell squat deadlift manual pdf if it is practicing yoga such as increase in popularity of your dreams in only thirty days. Complex d upright row close grip snatch back squat behind neck press good mornings row.
Westside barbell system presentation free download as powerpoint presentation. For those who do not know, westside barbell is a powerlifting gym in columbus, ohio, and is the home. I was always stronger a week or two after a meet or a week or two before the meet but very seldom on meet day. The westside barbell conjugate method is perhaps the single best system designed to help trainees achieve their ultimate strength potential. I feel like westside barbell techniques should only be used once the simple training stops working. Barbell training is big medicine 2 sick games with cell suicide and growth factors since 1995, i have been involved in cerebral ischemia research. Westside vs the russian conjugate system kabuki strength. Like many lifters, im curious about the muchpublicised westside system, the. Complex b dead lift clean pull close grip snatch back squat good mornings row. Westside barbell book of methods powerlifting forums. The westside barbell garage gym exploits starring bill peanuts west and george frenn captured the attention of the strength world through a series of articles in joe weiders muscle builderpower magazine. Westside barbell system presentation weight training human. I spent 12 years training with the wrong methods, one being the western periodization that is a dead end street.
These lifters are not included among the 47 elite lifters to come through westside barbell. They help anyone who cares enough to ask questions or walk through their doors and treat them with genuine respect. That being said, do not expect the training to be effortless, easy, or pain free. He is noted for developing the westside conjugate method of training and applying it to powerlifting and other sports, as well as inventing several pieces of strength training equipment.
But thats because dave signs my checks and i have to nod and laugh. The westside method incorporates 4 workouts per week, training. Pick two sessions where you work up to a 610 rep max on a compound barbell movement immediately after your main work. I used this system for around a month mttf setup to break through some plateaus i had after dropping 10lbs. Were all well aware that the westside barbell club is the home to some of the strongest, most gifted powerlifters in the world. Nov 01, 2011 louie speaking to crossfit on the conjugate system part 1 increase your bench press now. Westside barbell is a private, invitationonly, elite training facility in columbus, ohio that was.
At what point should a lifter begin using this system. This would be considered a secondary barbell movement. This is a trainer that will allow you to stay strong while getting lean and not get bored doing it. Barbell training is big medicine 3 growth factor, such as insulin or igf1, to the culture. Westside barbell squat and deadlift manual by louie simmons. Does anyone have any past experiences or opinions on the westside barbell template. The design of this app is top notch with smooth, flowing animations, clean colors, and a very easytouse editing interface. That would be louie simmons place, the invitationonly westside barbell in columbus, ohio.
Westside barbell bench press manual by louie simmons. It is true that our training is advanced, but it is also great for beginners. It runs for 6 weeks and is infamous for its 100 reps in as few sets as possible workouts for squat, deadlift, and push press. Developed by louie simmons, westsides conjugate method incorporates the maximal effort method, dynamic effort method. These movements i am about to outline, though unorthodox and not mainstream, aid to maximum bench press efforts. Legendary powerlifter louie simmons explains the methods that have brought success and records to westside barbell lifters. Heres another example with a secondary barbell movement. One of these avid readers was a young army veteran from columbus, ohio named louie simmons.
Through my extensive research and experience, ive found that this system produces the best results. Westside is discovering new equipment frequently so more lifters can use more methods to make weaker muscles stronger and more approaches for more lifters needs. Nov 14, 2011 the westside barbell conjugate system is one of the most efficient and effective methods you can employ in order to achieve your true potential in all things pertaining to strength. For strength speed or slow strength, used with maximal weights, 65% of the total weight should come from band tension and 35% should be barbell weight. Training correctly the westside barbell conjugate system through endless research, i have determined that a standard amount of training volume is required to just. The westside barbell system continues to evolve under the guidance of coach simmons. Westside barbell powerlifting training made easy muscle. Well the pilates training is the muscle constructing muscle. The conjugate method is a term and methodology made most popular by louie simmons, owner of the westside barbell club and the creator. However, due to lack referencing, widely varyings opinions mostly incorrect on implementing this style of training, and a crazy surge in social media savvy strength coaches there is a disconnect between westside barbell. Jun 22, 2011 legendary powerlifter louie simmons explains the methods that have brought success and records to westside barbell lifters. I was using several pin levels, different box heights, and many forms of benching such as board pressing and floor pressing in the early 1970s. The methods behind westside barbell are not scientifically sound the methods we use are explained in many books on training including super training siff and verkhoshansky, science and practice of strength training zatsiorsky and many other textbooks and manuals from the former soviet union. Such tests as a resistance training preventing the development.
Louie speaking to crossfit on the conjugate system part 1 increase your bench press now. Westside for skinny bastards a modified lifting program. The westside barbell book of methods pdf ruchishen. Westside barbell bench press manual louie simmons on. I decided against using the westside name in the title of the program for two reasons. Building the bench press westside barbell style syatt. Complex c hang snatch overhead squat back squat good mornings row dead lift. Its important to understand the westside system is, first and foremost, designed to develop strength. Jan 03, 2017 the westside barbell program should be looked at more as a set of training principles than a single workout program, a perspective that allows for considerable flexibility in program design. Simmons has been a strength consultant for several nfl teams and is the inventor of the reverse hyperextension machine. His exclusive gym, westside barbell in columbus, oh, has more than 100 world records to its name. A mistake that many people make is not planning out their assistance work correctly.
At some points and westside barbell squat deadlift manual pdf from written with a natural therapy. He uses a lot of science, and does his best to break it down into laymans terms. Jun 21, 2016 louie simmons on conjugate system duration. Westside barbell basic template if this is your first visit, be sure to check out the faq by clicking the link above. It is informative, interesting, and definitely one of a kind.
The progressive gradual overload system and other incorrect training methods have proven to be inferior to forms of wave periodization, such as the westside barbell conjugate system. As a result of observations like these, growth factors are under intense scrutiny for their potential to treat a number of stubborn and devastating. The westside barbell program should be looked at more as a set of training principles than a single workout program, a perspective that allows for considerable flexibility in program design. I found out early on that after 3 weeks of doing the same lift i regressed. Ce document resume les grandes lignes des principal methodes. The conjugated periodization model which is what westside barbell utitlizes to structure their training is great for gaining strength but many of the specialized exercises that they use assume that you compete in powerlifting using specialized gear such as bench shirts and squat suits.
In fact, thats what this trainer is all about staying strong while building a lean, wellconditioned body. Louis simmons born 12 october 1947 is a former american powerlifter and current strength coach. Thats not how they roll at westside barbell on dynamiceffort squat day, when lifters push weights as fast as possible. Another option would be to strip the chains, reduce the weight, and do a squatgood morning combo for higher reps for sets. Part i one of the great joys i have is being able to speak and learn from top coaches and training minds such as louie simmons and pavel tsatsouline.
But thats because dave signs my checks and i have to nod and laugh whenever he says. Despite its proven ineffectiveness, it is still being taught in universities and followed religiously by numerous strength coaches. Burley hawk the westside method, also known as the conjugate method, is a program that is often times misunderstood in the raw. Deep water is a 4 day or 5 day if you do the recommended active recovery strength program designed by jon andersen. I like to go with 6 reps per exercise, and usually i perform 3 sets. When it comes to training effectively to achieve a maximal level of strength, there are only two ways to train. The westside conjugate system by louie simmons crossfit journal. I realized i could only squat, bench, or deadlift so much by doing only those three lifts. This same rule applies to all the westside barbell lists. This ones a killer check it out ive tried to organize these in a way that we work big muscle groups before little muscle groups and so that you shouldnt have to constantly. Starting westside barbell powerlifting forums t nation. Complex a row clean front squat military press back squat good mornings.
I went from sl 5x5 to wendlers 531 and i have a 425 squat, 435 deadlift, 250lbs bench and 140lbs oh press at a little less than 190lbs. Louie simmons has developed state of the art training equipment to maximize efficiency in strength, speed and agility training. However, the max effort method at least the term has become popular in large part because of louie simmons and westside barbell. The standard template there is a great story from dave about how the standard template originated. Louie simmons is a highly read man in terms of powerlifting. Complex a row clean front squat military press good mornings. Jun 08, 2015 the birth of the russian conjugate system. Ive also found that, like any other system, you must manipulate it to suit your specific needs.
Westside has and will always be a home for strength and power athletes. The westside barbell is a club and they have introduced russian techniques to americans. While the template presented below is based on the goal of improving powerlifting performance, anyall trainees proficient in compound barbell lifts such as the squat, bench press, and deadlift can effectively use the conjugate method to achieve their ultimate strength goals. The westside barbell book of methods also lets you save 10 groupings of dice on different screens that you can swipe through. Also knowledge and at your mind as well were also able to pass your creative juices and strength too.
Complex a row clean front squat military press good. Its a place where you must give 100 percent every day or risk the wrath of simmons, a man who, at 65, still hits 10 workouts a week using poundages that would terrify the typical gym guy. The soviet system i started 30 years ago prolonged my career to the point where i made top 10 lifts at 54 years old. The upper body portion of the westside barbell routine will focus on the bench press, but also include all of your assistance work for your upper body. Foreward the conjugate system is new hot word when it comes to training systems right now. A common progression would be 95, 115 and 5 lbs, or one warm up with 95 lbs and 2 sets with 5 lbs. Not that these lifts are impressive, but you can definitely milk the simpler programs for longer. The original conjugate system referred to then as the coupled sequence system, css was originally developed under the dynamo umbrella of the soviet union in the late 60searly 70s. Upper body and bench press related exercises in one day. Training incorrectly one incorrect training method stands out among the rest.
After eating habits and balls of your final results. This means that i investigate what happens to the brain when blood flow is interrupted, as happens in stroke or during cardiac arrest1. Today im bringing you my rackless barbell workout 6 of my favorite moves you can do with your barbell and weights that dont require a rack. Westside barbell template working with the standard template by jim wendler for. This is a 70 page manual giving the readers handson insight on westside barbell s most effect training. Sep 26, 2011 as a result, i figured id do my best to outline a simple and straightforward guide designed specifically to instruct the masses on how to properly use the westsidebarbell conjugate method.