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WSBB BLOG: WESTSIDE SHOULDER TRAINING This is the king of all shoulder exercises, and one of the most effective pressing movements you can do. It’s real simple, you grab the bar, walk out of the rack, and press the barbell overhead. We recommend overhead pressing with a neutral or close grip, using a variety of barbells. At Westside, we typically press with an olympicbar, an
TRAINING BASIC
Training Basic. Westside Barbell. Wed Apr 01, 2020. Think back to the 1980s, when Louie trained in his basement and garage. There existed no specialty equipment, and yet he and his training partners all made positive progress. A large driver of this was at its’ core the most basic Conjugate System. They still rotated exercises, but most WSBB BLOG: BEGINNING A CONJUGATE PROGRAM IN 2021 WSBB Blog: Beginning a Conjugate Program in 2021. With the New Year upon us, many people are looking to make a change in their lifestyle, improve strength, cardiovascular endurance, and athleticism. When choosing a program, many beginners fall victim to programs and methodologies that are well marketed and sold by talented salesmen,but end up
BOOKS | WESTSIDE BARBELL No reviews. $39.95. WSBB Books - Explosive Power and Jumping Ability for all Sports: Atlas of Exercises. No reviews. $24.00. WSBB Books - Supertraining by Mel Siff. 1 review. $66.95. WSBB Books - Russian Sports Restoration and Massage.EXTRA WORKOUTS 2
Lets look at bench pressing first. Workout #1. Lat pull-downs, dumbbell extensions, and side delt raises, and always do ab work. Workout #2. Barbell rows, 4 sets of dumbbell presses to failure. Use a weight where 15-20 reps can be done. Rotate from flat, incline,decline, and
SPEED-STRENGTH PERIODIZATION Tags Squats, Dynamic Effort, Bench For the development of speed-strength, one should use the Combinations of Methods training. Westside has had great success with adding bands to the barbell for speed-strength. Westside uses 33 percent band tension added to the barbell in three-week waves of 80 percent, 85-percent, anSIMPLE PLAN
Safety Bar Box Squat 5x5@50% 1RM-box = 1" below competition depth2" Deficit Conventional Speed Pulls 12x1@45% 1RM- bands at top ~200lbsATP Assisted Squat 4x10-holding rack beam for assistanceBack Attack Machine 3x20Reverse Hyper 2x60@40% 1RM Deadlift-glute emphasisSeated Banded Hamstring Curl x500-40-70 each set-deep burn +3-5 repsStandingTHE DELOAD DILEMMA
Typically, a deload is defined as ‘a period of lowered training intensity and volume alongside additional recovery techniques’. This comes after a period the athlete/lifter has participated in ‘overreaching’ (or slight overtraining). The deload is not a familiar period at Westside, as we constantly rotate the main lift (s)and
WESTSIDE BARBELL®COLLECTIONSMENSTRAININGCULTUREBLOGSPECIAL STRENGTHS CERTIFICATE EXAM PREPARATION Pushing the boundaries of performance. SHOP LEARN. For 30+ years Westside Barbell has been the leading innovator in human performance, strength and powerlifting techniques and methodology. Westside Barbell is more than a geographical location. It’s more than a logo. It’s more than a t-shirt. Westside Barbell is a state of mind. WESTSIDE FOR RAW LIFTERS: CHOOSING THE RIGHT EXERCISES The main exercise of a training day, whether it is a squat, bench, or deadlift, is what most lifters believe to be the pinnacle of the workout. The philosophy tends to be that the main exercise is where you put up or shut up, and then come accessory time it ends up being a race to get home and relax. Then, in eight weeks time when you'vebarely
WSBB BLOG: WESTSIDE SHOULDER TRAINING This is the king of all shoulder exercises, and one of the most effective pressing movements you can do. It’s real simple, you grab the bar, walk out of the rack, and press the barbell overhead. We recommend overhead pressing with a neutral or close grip, using a variety of barbells. At Westside, we typically press with an olympicbar, an
TRAINING BASIC
Training Basic. Westside Barbell. Wed Apr 01, 2020. Think back to the 1980s, when Louie trained in his basement and garage. There existed no specialty equipment, and yet he and his training partners all made positive progress. A large driver of this was at its’ core the most basic Conjugate System. They still rotated exercises, but most WSBB BLOG: BEGINNING A CONJUGATE PROGRAM IN 2021 WSBB Blog: Beginning a Conjugate Program in 2021. With the New Year upon us, many people are looking to make a change in their lifestyle, improve strength, cardiovascular endurance, and athleticism. When choosing a program, many beginners fall victim to programs and methodologies that are well marketed and sold by talented salesmen,but end up
BOOKS | WESTSIDE BARBELL No reviews. $39.95. WSBB Books - Explosive Power and Jumping Ability for all Sports: Atlas of Exercises. No reviews. $24.00. WSBB Books - Supertraining by Mel Siff. 1 review. $66.95. WSBB Books - Russian Sports Restoration and Massage.EXTRA WORKOUTS 2
Lets look at bench pressing first. Workout #1. Lat pull-downs, dumbbell extensions, and side delt raises, and always do ab work. Workout #2. Barbell rows, 4 sets of dumbbell presses to failure. Use a weight where 15-20 reps can be done. Rotate from flat, incline,decline, and
SPEED-STRENGTH PERIODIZATION Tags Squats, Dynamic Effort, Bench For the development of speed-strength, one should use the Combinations of Methods training. Westside has had great success with adding bands to the barbell for speed-strength. Westside uses 33 percent band tension added to the barbell in three-week waves of 80 percent, 85-percent, anSIMPLE PLAN
Safety Bar Box Squat 5x5@50% 1RM-box = 1" below competition depth2" Deficit Conventional Speed Pulls 12x1@45% 1RM- bands at top ~200lbsATP Assisted Squat 4x10-holding rack beam for assistanceBack Attack Machine 3x20Reverse Hyper 2x60@40% 1RM Deadlift-glute emphasisSeated Banded Hamstring Curl x500-40-70 each set-deep burn +3-5 repsStandingTHE DELOAD DILEMMA
Typically, a deload is defined as ‘a period of lowered training intensity and volume alongside additional recovery techniques’. This comes after a period the athlete/lifter has participated in ‘overreaching’ (or slight overtraining). The deload is not a familiar period at Westside, as we constantly rotate the main lift (s)and
APPAREL | WESTSIDE BARBELL WSBB Mens Varsity Style Full Zip Hooded Sweatshirt. 4 reviews. $50.00. WSBB Mens Weak Things Break Hooded Sweatshirt. 13 reviews. $45.00. WSBB Women's Classic Gym T-shirt. 5 reviews. $25.00. PERCENT TRAINING: WHAT IS IT REALLY? In Russia , much research revealed that 65-82.5% of a 1 rep max is best to build strength in the squat. They suggest 2-6 reps per set. At Westside Barbell we do sets of 2 for 2 important reasons. One, more than 2 reps tends Cause bicipital tendonitis and shoulder discomfort. This pain is commonly felt while benching but, in fact, comes fromEXTRA WORKOUTS 2
Lets look at bench pressing first. Workout #1. Lat pull-downs, dumbbell extensions, and side delt raises, and always do ab work. Workout #2. Barbell rows, 4 sets of dumbbell presses to failure. Use a weight where 15-20 reps can be done. Rotate from flat, incline,decline, and
THE WESTSIDE BARBELL TEMPLATE FOR ATHLETIC DEVELOPMENT The Westside Barbell Template For Athletic Development. This is a free-of-charge publication from Westside Barbell to assist coaches and trainers in creating faster, stronger and less injury prone athletes, by training the correct way and utilizing the time spent in the weight room in the safest, most efficient and most effective ways. TRAINING METHODS PART 1: SPEED DAY On speed day, use sub-maximal weights with maximal speed. This method is used to increase the rate of force development and explosive strength, not to build absolute strength. For squatting: 10-12 sets of 2 reps. For benching: 8-9 sets of 3 reps. For deadlifting: 6-10 sets of 1 rep after squatting. Contrast and Reactive Method. STRENGTH TRAINING 101 It is a simple, yet effective, way to raise work capacity and volume to increase a lift total. If explosive strength work is needed, then more jumping, bounding, and depth jumps should be added to an athlete’s routine. Special accessory work should be the largest volume of training, accounting for 75% to 80% of the total trainingvolume.
WSBB BLOG: QUICK GUIDE TO TRICEP TRAINING An extremely valuable exercise that contributes equally to triceps and shoulder strength development is the seated overhead pin press. This exercise is set up in a squat rack setting the safety bars at a height that places the barbell at a forehead height starting position. You will want to use an adjustable incline bench for this press. WSBB BLOG: QUICK GUIDE TO HAMSTRING TRAINING When training the posterior strength chain, no group of muscles is more important to focus on than the hamstrings. Together, these muscles are responsible for knee flexion and hip extension, making them a high priority muscle group in the accessory training hierarchy. WSBB BLOG: CONJUGATE TRAINING FOR STRONGMAN As the sport of Strongman continues to grow in popularity more and more athletes look to the Conjugate Training style for answers. If you are a strongman looking for a program to help increase your strength, the Conjugate Method is the answer and here is a glimpse into why.THE DELOAD DILEMMA
Typically, a deload is defined as ‘a period of lowered training intensity and volume alongside additional recovery techniques’. This comes after a period the athlete/lifter has participated in ‘overreaching’ (or slight overtraining). The deload is not a familiar period at Westside, as we constantly rotate the main lift (s)and
WESTSIDE BARBELL®COLLECTIONSMENSTRAININGCULTUREBLOGSPECIAL STRENGTHS CERTIFICATE EXAM PREPARATION For 30+ years Westside Barbell has been the leading innovator in human performance, strength and powerlifting techniques and methodology. Westside Barbell is more than a geographical location. WESTSIDE FOR RAW LIFTERS: CHOOSING THE RIGHT EXERCISES By: Burley Hawk The main exercise of a training day, whether it is a squat, bench, or deadlift, is what most lifters believe to be the pinnacle of the workout.The philosophy tends to be that the main exercise is where you put up or shut up, and then come accessory timeit ends up being a
WSBB BLOG: BEGINNING A CONJUGATE PROGRAM IN 2021 If you are trying to stay on top of your New Years resolution but the Conjugate system is not making sense to you? This is the article for you, explaining what we do and why we do it in order for our lifts to increase. Great for beginners we have simplified the conjugate systemto five paragraphs.
TRAINING BASIC
Think back to the 1980s, when Louie trained in his basement and garage. There existed no specialty equipment, and yet he and his training partners all made positive progress. SPEED-STRENGTH PERIODIZATION Tags Squats, Dynamic Effort, Bench For the development of speed-strength, one should use the Combinations of Methods training. Westside has had great success with adding bands to the barbell for speed-strength. Westside uses 33 percent band tension added to the barbell in three-week waves of 80 percent, 85-percent, an TRAINING MISTAKES PART 1 Westside Barbell receives lots of calls and emails seeking lifting advice: from technique, to periodization, to how to use lifting gear. We always respond with an answer based on a strong foundation of knowledge and experience. But is it always the rightTHE DELOAD DILEMMA
Payment. Payment methods: Visa, MasterCard, Discover, American Express, and PayPal. Shipping. Orders shipped out within 1-3 businessdays.
TRAINING METHODS PART 1: SPEED DAY 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 1970’s. I called Bud Chamiga in Michigan an WESTSIDE BARBELL®COLLECTIONSMENSTRAININGCULTUREBLOGSPECIAL STRENGTHS CERTIFICATE EXAM PREPARATION For 30+ years Westside Barbell has been the leading innovator in human performance, strength and powerlifting techniques and methodology. Westside Barbell is more than a geographical location. WESTSIDE FOR RAW LIFTERS: CHOOSING THE RIGHT EXERCISES By: Burley Hawk The main exercise of a training day, whether it is a squat, bench, or deadlift, is what most lifters believe to be the pinnacle of the workout.The philosophy tends to be that the main exercise is where you put up or shut up, and then come accessory timeit ends up being a
WSBB BLOG: BEGINNING A CONJUGATE PROGRAM IN 2021 If you are trying to stay on top of your New Years resolution but the Conjugate system is not making sense to you? This is the article for you, explaining what we do and why we do it in order for our lifts to increase. Great for beginners we have simplified the conjugate systemto five paragraphs.
TRAINING BASIC
Think back to the 1980s, when Louie trained in his basement and garage. There existed no specialty equipment, and yet he and his training partners all made positive progress. SPEED-STRENGTH PERIODIZATION Tags Squats, Dynamic Effort, Bench For the development of speed-strength, one should use the Combinations of Methods training. Westside has had great success with adding bands to the barbell for speed-strength. Westside uses 33 percent band tension added to the barbell in three-week waves of 80 percent, 85-percent, an TRAINING MISTAKES PART 1 Westside Barbell receives lots of calls and emails seeking lifting advice: from technique, to periodization, to how to use lifting gear. We always respond with an answer based on a strong foundation of knowledge and experience. But is it always the rightTHE DELOAD DILEMMA
Payment. Payment methods: Visa, MasterCard, Discover, American Express, and PayPal. Shipping. Orders shipped out within 1-3 businessdays.
TRAINING METHODS PART 1: SPEED DAY 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 1970’s. I called Bud Chamiga in Michigan an TRAINING MISTAKES PART 1 Westside Barbell receives lots of calls and emails seeking lifting advice: from technique, to periodization, to how to use lifting gear. We always respond with an answer based on a strong foundation of knowledge and experience. But is it always the right WESTSIDE FOR RAW LIFTERS Westside RAW! Many ask, how does Westside train for a raw contest? The answer is simple, the same. Remember our system is based on physics, mathematics, and bio mechanics. The author trained ten years without a squat suit and fourteen years without a bench shirt. Yet, I was top ten with and without gear and you can b WSBB BLOG: WESTSIDE SHOULDER TRAINING Tags: Shoulders, Max Effort, Strength Time To Read: 5min. Whether you are a powerlifter, a strongman, a Crossfit competitor, or an athlete, having strong and healthy shoulders is necessary to fully realize your athletic potential. Many athletes avoid heavy TRAINING METHODS PART 1: SPEED DAY 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 1970’s. I called Bud Chamiga in Michigan an WSBB BLOG: QUICK GUIDE TO HAMSTRING TRAINING When training the posterior strength chain, no group of muscles is more important to focus on than the hamstrings. Together, these muscles are responsible for knee flexion and hip extension, making them a high priority muscle group in the accessory training hierarchy.EXTRA WORKOUTS 2
I write to all powerlifters, but I am always amazed to hear a drug-free lifter say that he can’t train the Westside way. Although these lifters are going nowhere fast, they choose to use the progressive gradual overload method, going heavier and heavier each TRAINING THE OVERHEAD PRESS When training at home or the gym, a universal standard of strength is the overhead press (OHP). This is a very common movement in strongman, and implements not included (for simplicity’s sake, we’ll focus on barbell usage), comes with 3 main variations.SIMPLE PLAN
Dynamic Effort Lower Safety Bar Box Squat 5x5@50% 1RM-box = 1" below competition depth 2" Deficit Conventional Speed Pulls 12x1@45% 1RM-bands at top ~200lbsATP Assisted Squat 4x10-holding rack beam forassistance
USING KETTLEBELLS
I am asked all the time what we do with kettle bells. Although they have been around forever, they have once again become the rage. There are kettle bell camps and certifications. Pavel has several DVDs on kettle bell workouts for strength training and flexibility. Zach Evan- Esh has an excellent DVD on combat trainingWSBB BLOG: THE SLED
Tags: GPP, Sleds, Conditioning By: Westside Barbell Educational Team One of the most functional and cost effective pieces of equipment a gym can have is a sled. When utilized correctly, the sled offers multiple ways to enhance your GPP levels and expand the base of your strength pyramid.. As an athlete, maintaining and exceeding the GPP level needed to compete in your sport is essential if you* Close
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“Over the past 17 years Louie Simmons has been a resource for our training. We have incorporated the concepts of the Conjugate System, Dynamic Effort and Maximal Effort to the training of our athletes. Recently, we have had 81 of our last 88 senior starters move on to theNFL”
Christopher Doyle
Head Strength & Conditioning Coach at the University of Iowa Westside has and will always be a home for strength and power athletes. They’ve 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. They help anyone who cares enough to ask questions or walk through their doors and treat them with genuine respect. Their goal is for you to walk out of their gym and physical or online store a better lifter. If you care they care. Period.Ryan Conley
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Was driving through Columbus with a friend on a Friday night. Stopped by just to try to peak our heads in, and Tom Barry stopped what he was doing (moving stuff with a forklift) to greet us. He gave us a tour and took time to talk shop for awhile, then gave us each a copy of all of their books (for free). Forever grateful to Tom, Louie & Westsidefor this.
Chris Hays
I had a dilemma with a product I had ordered. I sent an email requesting some leeway. Not only was my email answered almost immediately but the request was honored and exceeded beyond what I could’ve expected. Westside has top notch customer service and offers top notch products.TJ Manning
I ordered a hoodie to represent as best I could. Not a big deal. Tom Barry took the time to email me to thank me, and it was just a hoodie. You don’t see that too often. Looking forward to getting that, and will be ordering the bulldog squat bar, bow bar, and earthquake bar inthe new year.
Sandy Cutts
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Not only is it the strongest gym in the world, with some of the best and most innovative equipment in the world, but they genuinely care about helping everyone become better stronger versions of themselves.Daniel Eckart
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I read my first article about Louie Simmons and Westside Barbell in the mid 80’s. As soon as I read it I knew Louie knew what he was talking about. He was presenting facts in training that were profound and effective. When I first heard of Louie I was working as a college strength coach and competing in drug tested competitions. Many of the lifters I competed against and the strength coaches I knew didn’t show any interest in Louie’s training principles because they said it wouldn’t work for them. I realize just the opposite, it was exactly want I needed as an athlete and a coach. I have continuously studied Louie’s training ideas and have used them for 25 years at every level of coaching from the high school, small college, major college, to the NFL. I have seen noth- ing but success from using Westside training methods. Personally I have watched my bench press go from a 341 meet best when I had just gotten out of college to my current personal record of 804 all done in drug tested meets and hasn’t been a big difference in body weight. I can truly say I would have never known there was any chance to lift that much if it wasn’t for Louie. Louie’s training methods are cutting edge and the whole iron world has benefited because of what Louie has taught us. I would highly recommend anyone who is interested in either developing their strength and power or wanting to help others then you must learn the Westside methods. I want to personally thank Louie for the difference you have made in my life and the lives of the athletes I have coached.Bill Gillespie
Master Strength Coach “Over the past 17 years Louie Simmons has been a resource for our training. We have incorporated the concepts of the Conjugate System, Dynamic Effort and Maximal Effort to the training of our athletes. Recently, we have had 81 of our last 88 senior starters move on to theNFL”
Christopher Doyle
Head Strength & Conditioning Coach at the University of Iowa Westside has and will always be a home for strength and power athletes. They’ve 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. They help anyone who cares enough to ask questions or walk through their doors and treat them with genuine respect. Their goal is for you to walk out of their gym and physical or online store a better lifter. If you care they care. Period.Ryan Conley
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