The conjugate method is a term and methodology made most popular by louie simmons, owner of the westside barbell club and the creator of what has become known as the westside method of training. They recommend such strategies as doing reps to failure to eliminate assistance work and doing only the squat, bench press, and deadlift. Since louie started publishing his articles on his methodologies in power lifting usa back in the 1990s, the methods grew wildly in popularity. Use active westside barbell coupon codes and free westside barbell deals april 2020 to get the biggest discount. There is a virtually endless list of exercises from which you can select your ancillary movements. I recently sat down with former westside barbell and lexen extreme lifter, brandon lilly, to talk about how he would tweak conjugate periodization for a raw lifter. As a world renowned lifter himself, he squatted 920lbs after reaching his half century, which we can all agree isnt anyones physical peak. Westside barbell book of methods simmons, louie on. Westside for skinny bastards a modified lifting program.
Ive heard it 435 different times and it never gets old. Lifting heavy is only one part of the westside barbell method. The best resource is his book of methods which you can. To be clear, i am going to be focusing on his most recent release of the program also known as the cube boss method, cube kingpin, and cube 365 strong. Box squats are easier to recover from than free squats. Westside barbell system presentation weight training. Description download the westside barbell book of methods by louie simmons free in pdf format. Westside for skinny bastards a modified lifting program for hardgainers by joe defranco this article originally appeared on. Introduction the westside barbell program is the brainchild of powerlifter and strength coach louie simmons. Simmons programming is commonly referred to as the westside method, after westside barbell, which is simmons gym. It really brings into question the status of a lot of westside lifters when most of them have never competed in a legitimate comp with legit judging. This article represents a description of the westside barbell techniques at the time of this writing. Seemingly every day i am accosted by one or more individuals and asked, jordan, i think ive hit a plateau, bro. Upper body and bench press related exercises in one day.
Westside barbell is an invitation only training facilityliving laboratory pushing the boundaries of athletic performance under the guidance of louie simmons. Conjugate training is a method that brings together all aspects of training at the. Science has proven that training at a 90% or above for 3 weeks will cause physical and mental fatigue. Building the bench press westside barbell style syatt. Lifting a submaximal weight to failure or near failure. This book is a collection of training methods i have obtained through the past 30 years. For the love of god, dont bench out of your technique. Download westside barbell book of methods pdf files. When i first started training my bench skyrocketed but it hasnt improved in months. Westside barbell training incorporates 4 workouts per week. Simmons, himself a renowned powerlifter and strength coach, has not only amassed some of the strongest men and women in. This images was upload at november 28, 2018 upload by viviana k in excel spreadsheet.
Breaking boundaries of athleticism via louie simmons education and patented equipment that are on the fringe of what is deemed possible. I spent 12 years training with the wrong methods, one being the western. I find that i always feel very fresh when i take the box away and free. This is an ebook this book is a collection of training methods i have obtained through the past 30 years. If your interested in conjugate westside periodization i suggest picking up the westside barbell book of methods and start reading his articles. In writing this article i solely aim to provide a reliable source of information which outlines how to use the westsidebarbell conjugate method this article will not be devoted to explaining the science or methodology behind conjugate method periodization. Shane sweatt and elite powerlifter laura phelpssweatt explain. Developed by louie simmons, westsides conjugate method incorporates the maximal effort method, dynamic effort method, and repetition method within a. I decided against using the westside name in the title of the program. That would be louie simmons place, the invitationonly westside barbell in columbus, ohio. The system is best known for its guidelines on exercise selection, periodization, and the use of. Here you can find westside barbell book of methods pdf shared files. The westside barbell method, also known as the conjugate method, was developed by louie simmons. A comprehensive users guide to the westside barbell conjugate method for powerlifting, by worldrecord holder and coach jordan syatt.
By all accounts, its the worlds most hardcore powerlifting gym. For several decades, westside barbell has been the strongest gym in the world. Feel free to make exercise substitutions if needed, but make sure the new exercise is similar enough to accomplish a. The similarities of the westside conjugate system to the one devised by the soviets at the dynamo club are obvious.
Simmons is a prolific writer and has written numerous articles, available free. Many times a coach with little experience under the bar will try to. The nfl use louie simmons westside training methods, but ohio state wont documentary bonus 1. Download louie simmons the westside barbell book of methods. Conjugate periodization the westside model catalyst. Click on image to access the given months content for free. Westside barbell system presentation free download as powerpoint presentation. In writing this article i solely aim to provide a reliable source of information which outlines how to use the westside barbell conjugate method this article will not be devoted to explaining the science or methodology behind conjugate method periodization. Westside for skinny bastards is not a powerlifting program. Westside barbell training method for beginners fitness. Week 1 should be 15 to 20 sets of 3 reps with 45% of a contest max for time, week 2 with 50%, and week 3 with 55% and 23 less sets. With the westside conjugate method we switch a core barbell exercise each week to avoid accommodation. Burley hawk the westside method, also known as the conjugate.
Westside has and will always be a home for strength and power athletes. The westside barbell conjugate method is perhaps the single best system designed to help trainees achieve their ultimate strength potential. On speed day, use submaximal weights with maximal speed. Do you looking for other post about westside barbell book of methods pdf, westside barbell certification, westside barbell club trainingsplan, westside barbell club workout, westside barbell conjugate method template. I spent 12 years training with the wrong methods, one being the western periodization that is a dead end street. Day 1 maxlifting deadliftsquat day 2 rest day 3 maxlifting bench press day 4 rest day 5 dynamic lifting for lower body day 6 rest day 7 dynamic lifting for upper. I use a 3 week wave system which leads into circa max and delayed transformation. It seems everyone has their own, which they devised on the basis of their own experience.
January 2018 february 2018 march 2018 april 2018 may 2018 june 2018 july 2018 august 2018 september 2018 october2018 november 2018 december 2018. The westside barbell book of methods by louie simmons. Since conjugate periodization was popularized for powerlifting by louie simmons of westside barbell, my first instinct when writing this program was to do what everyone else seems to and call it westside for novices. Westside for skinny bastards a modified lifting westside barbell book of methods pdf download. Article by louie simmons there is much talk about training philosophies, methods, and methodologies. Dynamic method accelerating 5060pct of a max as quickly as possible to achieve a greater amount of force fma max effort method using 90pct or more of a max. Dynamiceffort days find powerlifters racking up a certain amount of volume by moving percentages of their max very quickly in small sets, usually with additional resistance added to the bar in the form of bands andor chains.
The programs principles are borrowing from soviet and bulgarian weightlifting training techniques and ingeniously adapted to powerlifting. The program is geared for general strength enthusiasts, from high school students to working professionals. While inspired by westside barbell club, it is not affiliated with westside or louie simmons. Check out westsides evergrowing archive of trainingrelated articles, blogs, and videos at if youre confused or uncertain about any aspect of westside training, the website will provide you with the knowledge that will set you straight. Along with being one of the most accomplished power lifters of all time, westside barbell founder louie simmons is perhaps even better known for his vast knowledge and innovative, scientific approach to strength training. Westside barbell program spreadsheet is templates for spreadsheet and letters templates. The westside barbell philosophy challenges popular beliefs about the wa.
Westside training method louie simmons powerlifting method. Louis has developed and popularized a system of training named after the westside barbell gym, sometimes referred to as the conjugate method. Westside for skinny bastards program templates ws4sb. The wide variety of special exercises will perfect form.
Westside barbell template working with the standard template by jim wendler for. Legendary powerlifter louie simmons explains the methods that have brought success and records to westside barbell lifters. To this day, the westside barbell book of methods is one of the most interesting works ive ever read on powerlifting. Wave the weight from 45 to 55% of your 1rm free squat over 3 weeks. Westside barbell program spreadsheet spreadsheet collections. Westside barbell is one of the most known gyms in the world, it was founded by the legend louis simmons, the father of the westsidebarbell conjugate systems, a training system derived from the studies of the soviets sport scientists. Sign up for our email and be the first who know our special offers. 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. Westside barbell squat and deadlift manual louie simmons on. The standard template there is a great story from dave about how the standard template originated. The westsidebarbell conjugate method syatt fitness. The westside barbell system continues to evolve under the guidance of coach simmons.
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