Westside barbell club westside barbell club is directed by louie simmons. Westside barbell podcast episode 12 the origin of the. Westside barbell template working with the standard template by jim wendler for. The westside barbell method, also known as the conjugate method, was developed by louie simmons. Using the conjugate method for raw powerlifting ebook. I read through every book i could, watched every dvd, passed the. Louie simmons book of training methods is the perfect guide to any serious. Involved in strength training for over 27 years, he is also a strength coach for numerous american football teams. Simmons is a prolific writer and has written numerous articles, available free online, about the details of his system. His exclusive gym, westside barbell in columbus, oh, has more than 100 world records to its name. My lab is the weight room and my lab rats are my athletes.
I realized i could only squat, bench, or deadlift so much by doing only those three lifts. The conjugate system is one of the cornerstones of westside barbell training, and simmons has used it to produce a host of top powerlifters who are constantly getting stronger and breaking records. I spent 12 years training with the wrong methods, one being the western periodization that is a dead end street. More specifically, as westside is a powerlifting gym the upperlower split can be more suitably defined as a squat and deadliftbench press split. Sign up for our email and be the first who know our special offers. Westside vs the russian conjugate system kabuki strength. Westside barbell is the only gym in the world to have two over 2700 pound totals, plus five over 2800 pounds and one who has the biggest total of all time with 3005lbs.
Ive heard it 435 different times and it never gets old. Learn how to use the westside conjugate methods for raw powerlifting this bundle includes three books, plus a bonus section for frequently asked questions about using the westside system for raw lifting. The westside system adheres to a 4day per week training schedule and uses an upperlower split. Westside barbell book of methods simmons, louie on. This bundle includes three audiobooks, plus a bonus section for frequently asked questions about using the westside system for. Many renown sports scientists tried an experiment called the conjugate system for weight lifting. The conjugate method by westside barbell beast blog. Best westside barbell book of methods documents scribd. The complete how to system on using conjugate for raw powerlifting raw conjugate series book 1 jacob rothenberg. Dan green is one of the top names in powerlifting today.
Westside barbell, the gym, has produced more multiply world record holders than any other single gym in the history of powerlifting. Bulgarian system, where nearmax lifts are performed every workout. I immersed myself in the westside conjugate method as fully as i could. Until you do a meet, your max lifts are 0lbs, 0lbs, and 0lbs for a whopping 0lb total. Reflections on westside juggernaut training systems. Westside barbell book of methods by louie simmons goodreads. He also owns the worlds strongest gym called westside barbell in columbus, ohio. Westside may be synonyms with max effort, dynamic effort, repetition effort and a whole host of other special methods but is that what really makes up the conjugate system of training. Simmons has been a strength consultant for several nfl teams and is the inventor of the reverse hyperextension machine. Westside barbell the 6 most blatantly misunderstood components of the westside barbell conjugate system. Legendary powerlifter louie simmons explains the methods that have brought success and records to westside barbell lifters. Since louie started publishing his articles on his methodologies in power lifting usa back in the 1990s, the methods grew wildly in popularity. 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. 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.
Be the first to ask a question about westside barbell book of methods. The raw westside bundle audiobook by jacob rothenberg. After all, i had been seeing progress on my lifts, particularly on lifts using bands and chains. Since this is literally the only aspect of the westside system that is. This comprehensive book and band bundle covers all the bases. Louies gym westside barbell has become what many people identify as the conjugate system.
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. Find all the books, read about the author, and more. Louie simmons gym, westside barbell in columbus, ohio, is regarded as the most hardcore gym on earth. From the squat, bench, and deadlift, to track athletes and youth. Before i begin its important for me to clarify what i aim to accomplish through writing this article. Louie researched into the russian strength training methods and found the conjugate system. He has also had an athlete produce a box jump of 63. With the westside conjugate method we switch a core barbell exercise each week to avoid accommodation. 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. Believing in the system he introduced the techniques to his club.
Worldrenowned strengths coach louie simmons and his staff created this club to provide an allnew education system through which they will share extensive knowledge and experience on using the conjugate system. Recommended the westside barbell book of methods by louie simmons. Order your copy or copies of the book of methods by using the order form on the. Among the techniques hes developed to strengthen the already supersized is the conjugate method training system sometimes called the westside method, which. As some of you may be aware, westside waves the total volume and intensity of each workout based on the recommendations outlined in prilepins chart. At westside we dont use the method of heavy efforts, where 2 reps of multiple sets are used. Im a recreational weight trainer and collector of weight training books with enough experience to know that there are a variety of. Going from a relaxed condition to overcoming a stable load wit h light and medium loads of 50% to 80% will develop a rapid rate of force development.
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. Learn how to use the westsideconjugate methods for raw powerlifting this bundle includes three books, plus a bonus section for frequently asked questions about using the westside system for raw lifting. When i returned home to detroit in august, i hadnt tested my maxes in two months, the entirety of the time i spent at westside. 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. I am starting this because i have a pretty good understanding of the system, have been using it with success for the last couple years, and want to help spread the knowledge i have learned to others who want to give it a shot. The westside barbell conjugate method is one of the only systems that prioritizes recovery on a weekly basis. First and foremost, it is essential for trainees to understand the westside barbell conjugate method is a system of varying volumes and intensities.
The westside barbell method, also known as the conjugate method, was. The raw total world record holder with 2030 belt and sleeves, dan is the dominant force in the 220 weight class. With the bar suspended by chains or by using power rack pins, simply crawl under the bar and raise it concentrically. I did my best to learn and master the conjugate system. Science has proven that training at a 90% or above for 3 weeks will cause physical and mental fatigue. Like many books with their origins in repurposed blog posts, this one can be a little disjointed and repetitive. Louie speaking to crossfit on the conjugate system part 1 louie simmons of westside barbell shares tips for success in crossfit and weightlifting episode 68 duration. After the initial cycle one lifter was satisfied, but the rest wanted more. No one on this site trains at westside so dont fucking lie about it.
Does anyone have any past experiences or opinions on the westside barbell template. Westside barbell is an invitation only training facilityliving laboratory pushing the boundaries of athletic performance under the guidance of louie simmons. 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. However, i was highly optimistic that my numbers had improved. The program is as good as the lifters at westside barbell best in the world. Top 3 faqs about westside barbell conjugate system.
Why westside didnt work for you, max effort training, dynamic effort method, westside barbell, conjugate system, joe schillero, programming, powerlifting the current age of internet information has provided many benefits to aspiring powerlifters, one of which is access to some of the top lifters exact training programs. The system is best known for its guidelines on exercise selection, periodization, and the use of resistance bands and chains in strength. The only 5 strength training programs youll ever need. You should use a different variation every single week sometimes the book says. This is an ebook this book is a collection of training methods i have obtained through the past 30. Dan is the founder of boss barbell club in mountain view, ca where he trains team sport and strength athletes. The standard template there is a great story from dave about how the standard template originated. At what point should a lifter begin using this system. Just nice to have this book as the author is widely known and theres a lot of good in the westside conjugate system. Westside barbell book of methods 242 search results. If you repeatedly use the same core exercise, you will regress, if training above 90% of a 1rep max.
The westside method thread powerlifting forums t nation. It used 20 to 45 classical and special lifts and exercises to enhance weight lifting with 70 highskilled weight lifters. Hes talking about the conjugate system, which has athletes constantly changing the exercises they do to prevent accommodation and overtraining. Learn how to use the westsideconjugate methods for raw powerlifting. The westsidebarbell conjugate method syatt fitness.
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. I used this system for around a month mttf setup to break through some plateaus i had after dropping 10lbs. Conjugate system with olympic weightlifting based on louie.
By all accounts, its the worlds most hardcore powerlifting gym. I highly recommend for more information on conjugate training and westside barbell to visit their website. You can only learn how it works and master programming it, or find a coach who is good at it and let them help you. One thing that louie simmons has brought to the world of powerlifting is the westside conjugate method, a form of periodization that is fairly unique.
Conjugate system with olympic weightlifting based on louie simmons book olympic weightlifting strenght manual. To this day, the westside barbell book of methods is one of the most interesting works ive ever read on powerlifting. The complete how to system on using conjugate for raw powerlifting. Learn how to use the westsideconjugate methods for raw powerlifting this bundle includes three books, plus a bonus section for. I use a 3 week wave system that leads to circa max and delayed transformation. The westside conjugate system is the best of two advanced training systems. 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.
In writing this article i solely aim to provide a reliable source of information which outlines how to use the westsidebarbell conjugate method. I got to know the conjugate system some months ago and have been brain washed over and over again by the science and testing behind it. The soviets had coaches, like matveyev, who realized there was a much better method of planning. Simmons has developed and popularized a system of training named after the westside barbell gym, sometimes referred to as the conjugate method.
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