Dec 08, 2011 in my article the westside barbell conjugate method. It is suggested that you do a lot of good mornings while on the westside template. Westside barbell powerlifting training made easy muscle. The setup for the lower body is very similar to the set up for the upper body westside barbell routine. Westside barbell squat and deadlift manual by louie simmons and a great selection of related books, art and collectibles available now at. Few powerlifting programs have generated as much interest as conjugate periodization aka westside. Buy westside barbell book of methods by louie simmons 2008 paperback by simmons, louie isbn.
The westside barbell book of methods pdf ruchishen. Westside barbell book of methods simmons, louie on. You will have one day that is max effort focused and another day reserved for speed work. Westside for skinny bastards a modified lifting program for hardgainers by joe defranco this article originally appeared on. Westside training method louie simmons powerlifting method. The standard template there is a great story from dave about how the standard template originated. Along with being one of the most accomplished power lifters of all time, westside barbell founder louie simmons is perhaps. Recommended the westside barbell book of methods by louie simmons. I actually find this statement very hard to agree with since he and his athletes are so notorious for cherry picking comps which will pass their shitty lift attempts. One of the best resources available for strength and conditioning books and manuals.
Jan 01, 2000 westside barbell book of methods book. Westside barbell is an invitation only training facilityliving laboratory pushing the boundaries of athletic performance under the guidance of louie. 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. After a major barbell exercise only two or three small special exercise are recommended, but the volume must be as high as possible on that day. Find out why westside barbell has become what it is today in a way that only louie can tell. However, the max effort method at least the term has become popular in large part because of louie simmons and westside barbell.
The westside barbell method, also known as the conjugate method, was developed by louie simmons. The westside method is a periodisation program known as. Goodreads members who liked westside barbell book of meth. Westside vs the world westside barbell documentary. The conjugated periodization model which is what westside barbell utitlizes to structure their training is great for gaining strength but many of the specialized exercises that they use assume that you compete in powerlifting using specialized gear such as bench shirts and squat suits.
I use a 3 week wave system which leads into circa max and delayed transformation. The westside conjugate system by louie simmons westside barbell june 2011 legendary powerlifter louie simmons explains the methods that have brought success and records to westside barbell lifters. Ive heard it 435 different times and it never gets old. Westside barbell training method for beginners fitness. Simmons is a prolific writer and has written numerous articles, available free online, about the details of his system. Louie simmons gym, westside barbell in columbus, ohio, is regarded as the most hardcore gym on earth. This is an ebook this book is a collection of training methods i have obtained through the past 30 years. Westside barbell methods simmons has developed and popularized a system of training named after the westside barbell gym, sometimes referred to as the conjugate method. Louie simmons the westside barbell book of methods. 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.
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. Sign up for our email and be the first who know our special offers. It seems everyone has their own, which they devised on the basis of their own experience. Though, on the flip side, is there only one way to. Westside barbell is the home of louie simmons, the godfather of powerlifting, and his gym training and workout routines. Westside barbell book of methods powerlifting forums t. Westside barbell the official fan page 457 industry dr, columbus, ohio 43204 rated 4. Westside barbell behind these walls with louie simmons. The westside barbell book of methods by westside barbell.
While the program is certainly effective for a vast population of lifters, its not exactly the easiest to follow correctly for lifters with a limited training history. From training as a twelveyearold in this basement all the way up to the current location of westside barbell. Westside barbell training incorporates 4 workouts per week. 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. Westside vs the world westside barbell documentary home. The western method of periodisation separates these variables while this westside method puts it all together at the same time. The wide variety of special exercises will perfect form. Westside is very complex, but ill give you a rough idea of the basics. Westside barbell template working with the standard template by jim wendler for. Mar 31, 2020 westside barbell club in culver city had on him. To be certain, this goes against the grain of many institutions in how they orchestrate a strength and conditioning program. Westside barbell squat and deadlift manual louie simmons on.
Before i begin its important for me to clarify what i aim to accomplish through writing this article. For those who do not know, westside barbell is a powerlifting gym in columbus, ohio, and is the home. At what point should a lifter begin using this system. Article by louie simmons there is much talk about training philosophies, methods, and methodologies. The larges piece of the pie must go to the most neglected body part. This book is a collection of training methods i ha. My lab is the weight room and my lab rats are my athletes. Westside barbell book of methods by louie simmons goodreads.
With the westside conjugate method we switch a core barbell exercise each week to avoid accommodation. Many have asked how and why westside developed the conjugate system. A comparison of the 3 most popular powerlifting workouts. The past training years resulted in louies first book, the book of methods. The westside barbell conjugate method is one of the only systems that prioritizes recovery on a weekly basis. This simply put means that several abilities are coupled together throughout the training. 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. Use a westside inverse curl machine or a calfhamglute bench.
This book is a collection of training methods i have obtained through the past 30 years. Louie simmons of westside barbell shares tips for success in crossfit and weightlifting episode 68 duration. 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. Day 1 maxlifting deadliftsquat day 2 rest day 3 maxlifting bench press day 4 rest day 5 dynamic lifting for lower body day 6 rest day 7 dynamic lifting for upper. Books similar to westside barbell book of methods goodreads.
Ce document resume les grandes lignes des principal methodes. Louie simmons new ebook special strength development for. Science has proven that training at a 90% or above for 3 weeks will cause physical and mental fatigue. I used this system for around a month mttf setup to break through some plateaus i had after dropping 10lbs. In writing this article i solely aim to provide a reliable source of information which outlines how to use the westsidebarbell conjugate method. There are four days of workouts per week, generally laid out as follows. The westside method is a periodisation program known as conjugated periodisation. I spent 12 years training with the wrong methods, one being the western periodization that is a dead end street. Everyday low prices and free delivery on eligible orders. Olympic weightlifting strength manual paperback book. Find books like westside barbell book of methods from the worlds largest community of readers.
Westside barbell is an invitation only training facilityliving laboratory pushing the boundaries of athletic performance under the guidance of louie simmons. They recommend such strategies as doing reps to failure to eliminate assistance work and doing only the squat, bench press, and deadlift. The more robust features of the westside barbell book of methods are the sliding interface options to switch between modes quickly and to save calculations between screens. The worlds strongest documentary, on the worlds strongest gym. Westside barbell the official fan page home facebook. Westside barbell, the gym, has produced more multiply world record holders than any other single gym in the history of powerlifting. Does anyone have any past experiences or opinions on the westside barbell template.
Louie is one of only 6 lifters to total elite in 5 weight classes, louie simmons is no stranger to the lifting community. I have the main idea of westside from reading online but i am still a little confused it seems everything i read is diffrent. Westside for skinny bastards a modified lifting program for. 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. The westside barbell book of methods for mac is a great file and folder browsing tool. A users guide, i outlined the basics of westsides methodology and how to set up an appropriate training regimen as you may recall, i stated that an entirely separate article must eventually be devoted to explaining the accessory work and how to train your individual weaknesses.