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