Westside barbell conjugate method the ultimate workout program template. Louie simmons the westside barbell book of methods. Most will switch to a different exercise every 12 weeks and simply try to break. Plain and simple, if you arent training for a record, westside barbell might not be the place for you. In months two and three and four, you will go up to a 1 rep max. The only 5 strength training programs youll ever need. A guide to accessory work i outlined how to program and structure your individual training routine based on westsides conjugate method. It seems everyone has their own, which they devised on the basis of their own experience. Westside barbell conjugate method the ultimate workout program template free download as pdf file. Still, adding 140 pounds to my squat and 55 pounds to my deadlift while dropping 60 pounds of fat isnt a bad year of training in my books. Bands andor chains can be incorporated into all of the above exercises for the notsoskinny bastards reading this article. Westside for skinny bastards a modified lifting program. 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.
Sep 07, 20 if you plan to do any serious powerlifting this offseason, youll want to follow some type of program. The westside barbell book of methods pdf ruchishen. Eric knights modified westside barbell workout is beginner friendly and allows for progress without chains and bands. Squat and deadlift manual by louie simmons rogue fitness.
Article by louie simmons there is much talk about training philosophies, methods, and methodologies. Most of my barbell and kettlebell complexes get 6 reps per movement, which totals around 36 reps per complex. Workout routine barbell full body printed on may 26 2011. Not that these lifts are impressive, but you can definitely milk the simpler programs for longer. Westside barbell conjugate method the ultimate workout. Aj roberts is a professional powerlifter, and is currently ranked as one of the top 10 powerlifters in the world in the 308 lb weight class. These 15 exercises and workout routines using a barbell will challenge you to master the king of all gym equipment. A users guide and the westside barbell conjugate method. What i found after 2 weeks was a renewed excitement for training.
I feel like westside barbell techniques should only be used once the simple training stops working. Get 15% off westside barbell coupon more w westside barbell. If you have no experience with barbell training and want to learn while taking a very simple approach to getting stronger, or if you want to introduce young athletes to barbell training this is the book. A comparison of the 3 most popular powerlifting workouts. Eknights modified westside barbell strength workout. The main difference was that i went all out every workout. After your max lift, youll finish with 46 ancillary exercises of 610 reps per set, including various dumbbell presses and intensive triceps work on. You are about to become a powerful nestie if the westside barbell routine is on your list of things to learn. Special assistance or not their record and training principles are extraordinary and their programs are designed so that only the best can survive.
They all use a speed day, commonly referred to as the dynamic method. 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. Workout routine barbell full body printed on may 26 2011 workout routine snapshot 1 workout days 0 cardio exercises 7 strength training 0 stretching exercises 1 abs 1 back 1 biceps 1 chest 1 shoulders 1 thighs 1 triceps. Westside for skinny bastards a modified lifting program for hardgainers by joe defranco this article originally appeared on. At what point should a lifter begin using this system. The extra workouts for the squat and deadlift should be no longer than 30 minutes, paying special attention to the abs, entire back, hams, and glutes, again doing two or three exercises per workout. This article represents a description of the westside barbell techniques at the time of this writing.
This is a brief overview of what we do at westside barbell and will clear up some grey areas for beginner lifters. On max effort bench press day, you pick one of these exercises and work to a 1rm. That would be louie simmons place, the invitationonly westside barbell in columbus, ohio. Crossfit legend sam briggs is more commonly known for her unstoppable engine and steely mental toughness, but she is also an incredibly hard worker with the barbell as well. Check out westsides evergrowing archive of trainingrelated articles, blogs, and videos at. Its been said that if you dont train at wsb, then you cant say you.
Since conjugate periodization was popularized for powerlifting by louie simmons of westside barbell, my first instinct when writing this. Follow the one that you feel is most appropriate to your current needs and level of experience, taking into account the factors mentioned, and you will make progress. I used this system for around a month mttf setup to break through some plateaus i had after dropping 10lbs. Is there any westside barbell excel document available. 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. While recovering from my second lower back injury, for which doctors recommended removing two disks, taking off a bone spur, and fusing my vertebrae, with no guarantees, i decided that i had to take a new approach to lifting or disappear like everyone else who lifted in early. Westside barbell training method for beginners fitness. Its athletes have set more than 140 world powerlifting records.
George frenn was a world record holder in powerlifting and in the 56lb. Speed bench, dumbbell press, triceps, facepull, hammer curls. Behind its success is the westside barbell method, the brainchild of founder louie simmons. Does anyone have any past experiences or opinions on the westside barbell template. Tire flip remember, your maxeffort lifts dont necessarily have to be limited to just barbell exercises. For several decades, westside barbell has been the strongest gym in the world. Included are the operator, zulu, fighter, gladiator, mass, and grey man programs all in the same spreadsheet. The westside barbell system continues to evolve under the guidance of coach simmons. The westside method incorporates 4 workouts per week, training. Eknights modified westside barbell strength workout muscle. 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. We know that ideally a workout should last 45 to 60 minutes due to our energy and testosterone levels dropping after this, but we also know that in order to achieve the goals we set, we must do more. The mark of a successful routine is an improvement in the athletes powerlifting total. 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.
The westside barbell book of methods for mac is a great file and folder browsing tool. What do these consist of, and how often should they be done. 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. This template calls for only 3 special exercises per 16 weeks. Sep 29, 2008 the rest of this workout can remain the same as outlined in the basic template. Before you run wild into the heavy world of westside training, dont ignore your core. How to incorporate the westside barbell method into your. Ive heard it 435 different times and it never gets old. So, without further ado, i present to you, westside for skinny bastards iii. Tactical barbell is essential reading for anyone that needs operational strength e. Starting westside barbell powerlifting forums t nation. He is westside barbell certified, precision nutrition certified, and is an ipapowerlifting world record holder.
Five members have held alltime world records in the bench. Like many lifters, im curious about the muchpublicised westside system, the brainchild of powerlifter and strength coach louis simmonds and others at the westside barbell club in ohio. This method has helped lifters and athletes across the world perform at a higher level for decades. The westside conjugate system is the best of two advanced training systems. He is westside barbell certified, precision nutrition certified, and is an. Westside for skinny bastards, part iii official website of. Pick two sessions where you work up to a 610 rep max on a compound barbell movement immediately after your main work. General warmup movement skills 515 minutes the goal of this portion of the workout is to increase your core temperature by performing basic movement skills and calisthenics. Westside barbell squat and deadlift manual louie simmons on.
The best program that will take you from 98lb wuss to a walking sculpture of a muscle mosaic, capable of superhero level feats of strength. Westside barbell training incorporates 4 workouts per week. The conjugate method is a term and methodology made most popular by louie simmons, owner of the westside barbell club and the creator. Oct 11, 2012 in my articles the westside barbell conjugate method. We also have laura phelps, with a 505 at 165 body weight, who has the greatest female bench coefficient ever. Simmons is a prolific writer and has written numerous articles, available free online, about the details of his system. Workout routine barbell beginners printed on may 26 2011. This book is a collection of training methods i ha louie simmons pdf. Westside barbell has been established for decades as the worlds strongest gym this is where the strongest lifters in the world train and their main goal is world records.
Recommended the westside barbell book of methods by louie simmons. Ive heard that at westside the lifters do a lot of extra workouts. The more robust features of the westside barbell book of methods are the sliding interface options to switch between modes quickly and to save calculations between screens. You will be working up in each exercises once per cyclemonth.
Westside has 30 members who bench more than 700 pounds and four who bench more than 800 pounds. Westside barbell template working with the standard template by jim wendler for. I would have liked it much more if louie would have taken the time to rewrite this information to that it flowed as a cohesive unit. Introduction the westside barbell program is the brainchild of powerlifter and strength coach louie simmons. A users guide, i outlined the basics of westsides methodology and how to set up an appropriate training regimen as you may recall, i stated that an entirely separate article must eventually be devoted to explaining the accessory work and how to train your individual weaknesses. This may not happen every week, but dont get discouraged, continue going to failure at 3 5 reps until you can add the weight. As is the case for bench press, one squatdeadlift session per week is dynamic effort, the other is max effort. They all use a speed day, commonly referred to as the.
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. Barbell training is big medicine 3 growth factor, such as insulin or igf1, to the culture. My bench going down was a bit of a disappointment if not unexpected, though its been inching back up again. Conjugate training programs from powerlifting, tactical applications, football, crossfit, mma, olympic lifting, and bodybuilding are available as a total package as. I am collecting powerlifting routine spreadsheets for future reference and have failed to find one on wsbb wsbb is a training philosophy not an exact routine like smolov.
Workout pdf download workout workout description this is a modified version of the westside barbell routine, that is more beginner friendly and allows for progress without the use of chains or bands. Westside training method louie simmons powerlifting method. Heres a look at three of the most popular workout programs so you can figure out which one would be best for you. Westside barbell method 6 comments i am going to share with you the magic bullet. In my article the westside barbell conjugate method. 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. The conjugate method is the core principle upon which westside barbell is based. Westside barbell squat and deadlift manual by louie simmons.
Jordan is a strength training and nutritional consultant based out of boston massachusetts. I like keeping the first week to a 3rm in order to reinforce technique. Dec 08, 2011 in my article the westside barbell conjugate method. Westside for skinny bastards, part iii official website. When performing the couture complex, you are basically doubling those reps. 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 two masterminds of ohiobased westside barbell, louie simmons and dave tate, mostly work with guys looking to master powerlifting which entails the squat, deadlift and bench press. Dealscove promise youll get the best price on products you want. All of my sessions were very focused and productive. This is the easiest way for lifters to set up a westside barbell template to begin on their own.
A users guide, i outlined the basics of westside s methodology and how to set up an appropriate training regimen as you may recall, i stated that an entirely separate article must eventually be devoted to explaining the accessory work and how to train your individual weaknesses. Westside barbell dvd teaser bench press secrets youtube. They recommend such strategies as doing reps to failure to eliminate assistance work and doing only the squat, bench press, and deadlift. The programs principles are borrowing from soviet and bulgarian weightlifting training techniques and ingeniously adapted to powerlifting. Since louie started publishing his articles on his methodologies in power lifting usa back in the 1990s, the methods grew wildly in popularity. The standard template there is a great story from dave about how the standard template originated. Here i will give details of the 4 best workout routines to build muscle, and ill give you examples of each of them so there are actually more than 4 routines here. Dave tates ltt8 seminar presentation on training accessory. The way i program westside for my raw training is pretty similar to the standard template, however there are some adjustments i have made over. 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. If youre confused or uncertain about any aspect of westside training, the website will provide you with the knowledge that will set you straight. The best damn workout plan for natural lifters by christian thibaudeau 071417. My lab is the weight room and my lab rats are my athletes.
Westside for skinny bastards a modified lifting program for. I believe both are beneficial and i cant say one is better than the other. Westside barbell is an invitation only training facilityliving laboratory pushing the boundaries of athletic performance under the guidance of louie simmons. Workout routine barbell beginners printed on may 26 2011 workout routine snapshot 1 workout days 0 cardio exercises 7 strength training 0 stretching exercises 1 abs 1 back 1 biceps 1 chest 1 shoulders 1 thighs 1 triceps. I couldnt wait to get into the gym and start training. Add these workouts, complexes and barbell drills into your training to keep things fresh and varied. Through history the old eastern bloc countries have primarily produced the top weightlifters. The westside barbell philosophy challenges popular beliefs about the wa. Upper body and bench press related exercises in one day.
I highly recommend for more information on conjugate training and westside barbell to visit their website. The westside barbell cluban invitationonly gym in columbus, ohis known as the strongest gym on the planet. Before i begin its important for me to clarify what i aim to accomplish through writing this article. By all accounts, its the worlds most hardcore powerlifting gym.
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