When people first began reading about westside barbell and these ideas and their program, it was quite a kick in the nads. 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. Ive heard it 435 different times and it never gets old. Building the bench press westside barbell style syatt fitness. The westside barbell is a club and they have introduced russian techniques to americans. Article by louie simmons there is much talk about training philosophies, methods, and methodologies. Contrast training methods for sprinters posted by travis hansen. Its probably not as important to dive into great detail of what westside isisnt as that topic has been beaten nearly to death in the past 10 years or so.
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. Yes, i know, it defeats the purpose of westside which is meant to be a personalised type of program focusing on your own weaknesses, but i dont mean an onrails kind of template, more something that is a good. Everyday low prices and free delivery on eligible orders. The westside barbell method is demanding, but it produces big results. Im glad wendler and tate had written so much about it for when i tried conjugate years ago. The westside barbell book of methods pdf ruchishen. What gives westside so much prestige is that they support excellence. Westside is very complex, but ill give you a rough idea of the basics. The past training years resulted in louies first book, the book of methods.
In the dead center of ohio, inside a dingy warehouse littered with weights and what looks like torture devices lies powerliftings most controversial and exclusive gym westside barbell. Does anyone have any past experiences or opinions on the westside barbell template. My problem is this is basically a collection of all of his articles from powerlifting usa. Louie simmons new ebook special strength development for. If you have a serious interest in strength training, you no doubt know of louie simmons and westside barbell the home gym of some of the strongest men in the world. There are four days of workouts per week, generally laid out as follows. In starting westside, i was on a hunt for an excel template of some sort, or heck, even just an easytoread log of someones that i could pinch as a sample template. And seriously as i said above, louie is an awful writer.
Westside vs the world the worlds strongest documentary. Mar 21, 2011 in starting westside, i was on a hunt for an excel template of some sort, or heck, even just an easytoread log of someones that i could pinch as a sample template. Conjugate training varies exercise, weight, speed, and volume of exercises, thus avoiding adaptations of the body. Science has proven that training at a 90% or above for 3 weeks will cause physical and mental fatigue. Recommended the westside barbell book of methods by louie simmons. But thats because dave signs my checks and i have to nod and laugh. Westside barbell book of methods powerlifting forums. I used this system for around a month mttf setup to break through some plateaus i had after dropping 10lbs.
Westside barbell powerlifting training made easy muscle. The design of this app is top notch with smooth, flowing animations, clean colors, and a very easytouse editing interface. Heres another example with a secondary barbell movement. Dec 12, 2016 the use of bands and chains onto a barbell as accommodating resistance was popularized by westside, along with various methods that make up his conjugate system of training. He has a tendency to contradict himself in midsentence, and switch topics without warning in paragraphs. The westside barbell book of methods by westside barbell. Through using the dynamic effort and repetition methods lifters can improve speed, power, and hypertrophy while simultaneously recovering from the demands of the maximal effort training sessions performed earlier in the week.
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. The setup for the lower body is very similar to the set up for the upper body westside barbell routine. 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. 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.
Explosive strength development for jumping by louie simmons and a great selection of related books, art and collectibles available now at. Kim and a great selection of related books, art and collectibles available now at. Sometimes numbers get so big that they almost lose their meaning, but when you watch a guy destroy his own hard fought records with such ease, its like watching usain bolt coast through a 9. Westside barbell club is headed up by louie simmons, the only over 50.
Yes, i know, it defeats the purpose of westside which is meant to be a personalised type of program focusing on your own weaknesses, but i dont mean an onrails kind of template, more. Westside vs the russian conjugate system kabuki strength. 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. No one had seen a program that was laid out quite like it, and no one was using these kinds of terms. That being said, do not expect the training to be effortless, easy, or pain free. From training as a twelveyearold in this basement all the way up to the current location of westside barbell. This would be considered a secondary barbell movement. 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. Westside barbell is an invitation only training facilityliving laboratory pushing the boundaries of athletic performance under the guidance of louie simmons. At the very heart of westside lies the integration of the dynamic, maximal, and submaximal effort methods. Im glad wendler and tate had written so much about it for when i. Before i dive into the details for why sprinters and athletes should utilize this type of training, im going to first define what it is exactly. He also repeats the same sequence of words over and over again when describing his system. This book can be best described as the sometimes incoherent ramblings of a mad scientist.
Westside barbell squat and deadlift manual by louie simmons. 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. One aspect of the method that you can directly apply to your training is to find new heights of strength every week. Westside barbell book of methods paperback january 1, 2007. Louie simmons gym, westside barbell in columbus, ohio, is regarded as the most hardcore gym on earth. Louie is also responsible for the creation of the reverse hyper machine and holds numerous patents to inventions he has come up with through his decades of. Find out why westside barbell has become what it is today in a way that only louie can tell.
The similarities of the westside conjugate system to the one devised by the soviets at the dynamo club are obvious. Many of these lab rats are doing the program youre about to read. The standard template there is a great story from dave about how the standard template originated. 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. Nov 28, 2006 the evolution of westside barbell training. I have the main idea of westside from reading online but i am still a little confused it seems everything i read is diffrent from website to website and i felt if i got it from the source it would clear everything up. Westside for skinny bastards a modified lifting program for hardgainers by joe defranco this article originally appeared on. Westside for skinny bastards a modified lifting program for.
Jump across 5,194 miles to culver city, ca where a young louie simmons is starting to make a name for himself at the original westside barbell club. Another option would be to strip the chains, reduce the weight, and do a squatgood morning combo for higher reps for sets. The squat and deadlift manual, features 173 pages of the most effective training methods based on science and proven by results. The conjugate method, popularized by louie simmons of westside barbell, is a system of training that emphasizes variation in order to avoid the law of accommodation more on that in a moment. With the westside conjugate method we switch a core barbell exercise each week to avoid accommodation. Before i begin its important for me to clarify what i aim to accomplish through writing this article. The wide variety of special exercises will perfect form. But thats because dave signs my checks and i have to nod and laugh whenever he says. Contrast training methods for sprinters complete track. Pick two sessions where you work up to a 610 rep max on a compound barbell movement immediately after your main work. Sep 07, 20 in 2008, they finally published the westside barbell book of methods which is the complete guide over 236 pages long to westside style training.
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. If you ever watched a video of louie simmons speak, this book is no different. The westside barbell book of methods also lets you save 10 groupings of dice on different screens that you can swipe through. Contrast training was first introduced to me by louie simmons at westside barbell. Tempting the wrath of all of the louie worshipers out there, i gotta say i was a tad disappointed in this book. It seems everyone has their own, which they devised on the basis of their own experience. 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. At the time i bought this book, you could download all of this material right from the westside website. 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. I read this book wanting to learn more about the westside method, especially since i have recently started competing in powerlifting.
Over 70 pages on the most effective training methods and how to execute them. Now to his defense it is a series of articles written for power lifting usa i. They recommend such strategies as doing reps to failure to eliminate assistance work and doing only the squat, bench press, and deadlift. Building the bench press westside barbell style syatt. My lab is the weight room and my lab rats are my athletes. Westside barbell book of methods powerlifting forums t. Check out for more information and detailed exercises. A lot of good information explaining the conjugate method but my god this book needed to be edited. 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.
Feb 22, 2018 in the dead center of ohio, inside a dingy warehouse littered with weights and what looks like torture devices lies powerliftings most controversial and exclusive gym westside barbell. This book is a collection of training methods i have obtained through the past 30 years. Westside vs the world westside barbell documentary. Simmons l 2008 the westside barbell book of methods 1st ed. Its important to understand the westside system is, first and foremost, designed to develop strength.
Westside for skinny bastards a modified lifting program. The use of bands and chains onto a barbell as accommodating resistance was popularized by westside, along with various methods that make up his conjugate system of training. The worlds strongest documentary, on the worlds strongest gym. Simmons is a prolific writer and has written numerous articles, available free online, about the details of his system. Ce document resume les grandes lignes des principal methodes. The westside barbell conjugate method is one of the only systems that prioritizes recovery on a weekly basis.
I use a 3 week wave system which leads into circa max and delayed transformation. A comparison of the 3 most popular powerlifting workouts. I spent 12 years training with the wrong methods, one being the western periodization that is a dead end street. Buy westside barbell book of methods by louie simmons 2008 paperback by simmons, louie isbn. You will have one day that is max effort focused and another day reserved for speed work. Westside barbell template working with the standard template by jim wendler for.
This is a pretty significant inconvenience and makes for. Westside barbell methods louis has developed and popularized a system of training named after the westside barbell gym, sometimes referred to as the conjugate method. At what point should a lifter begin using this system. It is suggested that you do a lot of good mornings while on the westside template.1115 608 1250 967 172 1097 1292 176 1548 1035 105 297 1217 1673 920 1125 357 401 906 1014 825 857 335 1162 780 303 174 1267 990 683 1055