The original westside barbell gym was located in culver city, california. Its athletes have set more than 140 world powerlifting records. Upper body and bench press related exercises in one day. This book is a collection of training methods i have obtained through the past 30 years. Its been said that if you dont train at wsb, then you cant say you train with the wsb method. It seems everyone has their own, which they devised on the basis of their own experience. My dynamiceffort lower body day, however, is not what you think. Legendary powerlifter louie simmons explains the methods that have brought success and records to westside barbell lifters. Westside may be synonyms with max effort, dynamic effort, repetition effort and a whole host of other special methods. Learn everything you can about nutrition, recovery methods, get enough sleep, and limit your out of training stress or, yea, just. This images was upload at november 28, 2018 upload by viviana k in excel spreadsheet. Westside for skinny bastards a modified lifting program. Day 1 maxlifting deadliftsquat day 2 rest day 3 maxlifting bench press.
Lifting a submaximal weight to failure or near failure. Westside barbell is an invitation only training facilityliving laboratory pushing the boundaries of athletic performance under the guidance of louie simmons. However, the max effort method at least the term has become popular in large part because of louie simmons and westside barbell. The programs principles are borrowing from soviet and bulgarian weightlifting training techniques and ingeniously adapted to powerlifting. Why start out wrong, or start with a program that will yield only small results. Westside vs the russian conjugate system kabuki strength. In just a short while, im going to share with you my westside for bodybuilders bench press program a program which will undoubtedly add plates to your bench. Is there any westside barbell excel document available. How to incorporate the westside barbell method into your. Louies gym westside barbell has become what many people identify as the conjugate system.
Westside barbell conjugate method the ultimate workout program template free download as pdf file. 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. While recovering from my second lower back injury, for which doctors recommended removing two disks, taking off a bone spur. Ive heard it 435 different times and it never gets old. Westside for skinny bastards is not a powerlifting program. The similarities of the westside conjugate system to the one devised by the soviets at the dynamo club are obvious. Louis has developed and popularized a system of training named after the westside barbell gym, sometimes referred to as the conjugate method.
Since louie started publishing his articles on his methodologies in power lifting usa back in the 1990s, the methods. For those who do not know, westside barbell is a powerlifting gym in. Simmons programming is commonly referred to as the westside method, after westside barbell, which is simmons gym. While inspired by westside barbell club, it is not affiliated with westside. I am collecting powerlifting routine spreadsheets for future reference and have failed to find one on wsbb wsbb is a training. Westside for skinny bastards program templates ws4sb. My lab is the weight room and my lab rats are my athletes. Burley hawk the westside method, also known as the conjugate method, is a program that is often times misunderstood in the raw. The classic conjugate template calls for 4 training days per week. Building the bench press westside barbell style syatt.
Here you can find westside barbell book of methods pdf shared files. Westside training method louie simmons powerlifting method. That would be louie simmons place, the invitationonly westside barbell in columbus, ohio. Westside for skinny bastards a modified lifting westside barbell book of methods pdf download.
Exercises can include various forms of the box squat, rack pull, deficit deadlift, and good morning, performed at a rep max. This is not so much a con of the program, but a con of the interpretation of. While recovering from my second lower back injury, for which doctors recommended removing two. Westside barbell template working with the standard template by jim wendler for. Westside barbell program spreadsheet is templates for spreadsheet and letters templates. Westside for skinny bastards, part iii official website. The program is geared for general strength enthusiasts, from high school students to working professionals. Pdf westside barbell template working with the standard. I recently sat down with former westside barbell and lexen extreme lifter. Download louie simmons the westside barbell book of methods. Since conjugate periodization was popularized for powerlifting by louie simmons of westside barbell, my first instinct when writing this.
And lastly, especially in recent years, with the popularity and rise of raw power lifting, the westside method has come under severe criticism for. Westside barbell program spreadsheet spreadsheet collections. The standard template there is a great story from dave about how the standard template. Westside barbell, the gym, has produced more multiply world record holders than any other single gym in the history of powerlifting. 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. Maligned by many and achieving cultlike status by others, the conjugate method was set up by the great louie simmons and his gym westside barbell is known. I used this system for around a month mttf setup to break through some plateaus i had after dropping 10lbs. The nfl use louie simmons westside training methods, but ohio state wont documentary bonus 1 duration. Download westside barbell book of methods pdf files. Conjugate periodization the westside model catalyst. Louie is a mad genius whos learned a great amount of stuff over the years and learned to apply as much of it as possible to improving his athletes. To this day, the westside barbell book of methods is one of the most interesting works ive ever read on powerlifting albeit also one of the more. Before i begin its important for me to clarify what i aim to accomplish through writing this article. The westside barbell cluban invitationonly gym in columbus, ohis known as the strongest gym on the planet.
The westside barbell book of methods by louie simmons. Westside barbell training incorporates 4 workouts per week. After reading discussions on wsb methods on other forums, namely using the methods with raw lifters, it got me thinking. Their training methods, especially with exercises such as the box squat, influenced simmonss training such that he named his gym the westside barbell club. The westside method incorporates 4 workouts per week, training. 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 article represents a description of the westside barbell techniques at the time of this writing.
The standard template there is a great story from dave about how the standard template originated. Conjugate training programs from powerlifting, tactical applications, football, crossfit, mma, olympic lifting, and bodybuilding are available as a total package as. Recommended the westside barbell book of methods by louie simmons. The best resource is his book of methods which you can. With the westside conjugate method we switch a core barbell exercise each week to avoid accommodation. Many times a coach with little experience under the bar will try to. I use a 3 week wave system which leads into circa max and delayed transformation. Does anyone have any past experiences or opinions on the westside barbell. Introduction the westside barbell program is the brainchild of powerlifter and strength coach louie simmons. The wide variety of special exercises will perfect form. Westside barbell training method for beginners fitness.
Like many lifters, im curious about the muchpublicised westside system, the. The westside barbell method, also known as the conjugate method, was developed by louie simmons. Louie simmons the westside barbell book of methods. The westside barbell system continues to evolve under the guidance of coach simmons. Behind its success is the westside barbell method, the brainchild of founder louie simmons. 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. 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. It is undeniable that raw and geared lifting are different animals, the. I spent 12 years training with the wrong methods, one being the western periodization that is a dead end street. Westside for skinny bastards a modified lifting program for hardgainers by joe defranco this article originally appeared on. On this day, you will perform an exercise similar to the squat or deadlift, up to a rep max.
Reflections on westside juggernaut training systems. Science has proven that training at a 90% or above for 3 weeks will cause physical and mental fatigue. Article by louie simmons there is much talk about training philosophies, methods, and methodologies. This book is a collection of training methods i ha. Westside barbell template working with the standard template.1185 104 173 1196 108 423 1216 1366 679 1295 1239 1267 602 1123 1207 719 1026 404 1406 1461 1254 83 1414 999 560 90 463 1461