Believing in the system he introduced the techniques to his club. I have the main idea of westside from reading online but i am still a little confused it seems everything i read is diffrent from website to website and i felt if i got it from the source it would clear everything up. Westside barbell, the gym, has produced more multiply world record holders than any other single gym in the history of powerlifting. See more at the conjugate method is used by top athletes in every sport. Westside barbell club westside barbell club is directed by louie simmons.
I read this book wanting to learn more about the westside method, especially since i have recently started competing in powerlifting. The men and women who can recruit the most muscle units are the strongest. This book is a collection of training methods i have obtained through the past 30 years. Ive heard it 435 different times and it never gets old. The westside barbell book of methods for mac is a great file and folder browsing tool. The classic conjugate template calls for 4 training days per week. Westside is very complex, but ill give you a rough idea of the basics. Conjugate periodization the westside model catalyst. In westside, athletes are required to perform two max effort me days per week. I dont understand weatside but heres why it is wrong. Its been said that if you dont train at wsb, then you cant say you. Mark bell and jesse burdick coined this ultrascientific routine the 80% method.
I read both articles by joe defranco on t nation and his third installment on his official website. My problem is this is basically a collection of all of his articles from powerlifting usa. This was done in 45 minutes to keep testosterone levels as high as possible. What do i need to read in order to understand the methodology behind ws4sb. Part i one of the great joys i have is being able to speak and learn from top coaches and training minds such as louie simmons and pavel tsatsouline. 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. Simmons programming is commonly referred to as the westside method, after westside barbell, which is simmons gym. The western method of periodization is one of the most popular. If youve read all louies articles on his wsb website and still dont get something then getting the book wont help as it is pretty much just a collection of those old articles with some new ones. One is your feed, which wont contain any images until you start following people.
It seems everyone has their own, which they devised on the basis of their own experience. Instead of writing a novel about how i manipulate the westside barbell system for all of the different athletes i work with, ive decided to do something much more practical for tnation readers. As outlined in vladimir zatsiorskys the science and practice of. Were just smarter, in that were smart enough to open up a physics book and speak to people.
By all accounts, its the worlds most hardcore powerlifting gym. It is this knowledge that has produced numerous national and world champions in different sports, like world record holder. At what point should a lifter begin using this system. A comparison of the 3 most popular powerlifting workouts. How to incorporate the westside barbell method into your. Westside barbell in columbus, ohio is the only gym in the world to have two powerlifters with over 2700 pound totals, five over 2800 pounds, and one who has the biggest total of all time at 3005 lbs. Many have asked how and why westside developed the conjugate system. This book is a collection of training methods i ha. 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. To this day, the westside barbell book of methods is one of the most interesting works ive ever read on powerlifting. I used this system for around a month mttf setup to break through some plateaus i had after dropping 10lbs. Westside barbell system presentation weight training. Ive run westside and applied the methods for about 2 years now.
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 use a 3 week wave system which leads into circa max and delayed transformation. Instead of writing a novel about how i manipulate the westside barbell system for all of the different athletes i work with, ive decided to do something much more practical for t nation readers. Recommended the westside barbell book of methods by louie simmons. Feb 22, 2018 in the dead center of ohio, inside a dingy warehouse littered with weights and what looks like torture devices lies powerliftings most controversial and exclusive gym westside barbell. At the time i bought this book, you could download all of this material right from the westside website. 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. In the dead center of ohio, inside a dingy warehouse littered with weights and what looks like torture devices lies powerliftings most controversial and exclusive gym. Louie simmons gym, westside barbell in columbus, ohio, is regarded as the most hardcore gym on earth.
Louie owns and works out at the westside barbell in ohio. Do i need to read louie simmons the westside barbell book of methods to understand the theory behind ws4sb. The westside barbell book of methods simmons louie. Im reading up on different beginner programs, and ws4sb seems to be popularly regarded. To this day, the westside barbell book of methods is one of the most interesting works.
Over the many years that louie simmons has been involved in powerlifting he has gained a vast amount of knowledge on how to produce strength. Simply pick up a bar with a double overhand grip and pull the bar up as high as needed for you to catch it with a double underhand grip. Louie simmons gym, westside barbell in columbus, ohio. Dave tate continues to be westside s most well known and outspoken disciple, although he now operates his own training facility. Louie researched into the russian strength training methods and found the conjugate system. Now that the documentary westside vs the world is out, i have been asked questions about my time there. 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. Upon successful completion of this course you will receive a westside barbell personal training and athletic coaching certificate. Westside has provided information across the world but those numbers are results from members of those actually training at westside barbell. Barbell spiders are an easy way to get in some dynamic grip work. Help me understand the westside for skinny bastards. Among the techniques hes developed to strengthen the already supersized is the conjugate method training system sometimes called the westside method, which employs single repetitions as one of its core training tenets. Westside barbell methods louis has developed and popularized a system of training named after the westside barbell gym, sometimes referred to as the conjugate method. Behind its success is the westside barbell method, the brainchild of founder louie simmons.
The standard template there is a great story from dave about how the standard template originated. In this short video aj roberts breaks down the basic conjugate method template. 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. Jun 11, 2019 now that the documentary westside vs the world is out, i have been asked questions about my time there. This is a relatively long article so ill keep the introduction brief and to the point. Jul 03, 2012 well, ive read almost all of westside barbell book of methods im on the part after gpp, preparing for a contest. Westside barbell is an invitation only training facilityliving laboratory pushing the boundaries of athletic performance under the guidance of louie simmons.
Training for optimal motor unit recruitment syatt fitness. I encourage you to buy the westside book of methods to understand the what and the why. This book isn t for the gym beginner, or for the bodybuilder, instead it is written for powerlifters or those looking to increase their maximum strength in the squat, bench press and deadlift. I spent 12 years training with the wrong methods, one being the western periodization that is a dead end street. Article by louie simmons there is much talk about training philosophies, methods, and methodologies. Id rather get a training manual from elitefts in that case. Well, ive read almost all of westside barbell book of methods im on the part after gpp, preparing for a contest. On this day, you will perform an exercise similar to the squat or deadlift, up to a rep max. Another option would be to strip the chains, reduce the weight.
Westside barbell template working with the standard template by jim wendler for. What are the basic principles of your strengthtraining methods. Jan 01, 2000 westside barbell book of methods book. Westside for skinny bastards a modified lifting program for hardgainers by joe defranco this article originally appeared on.
Sign up for our email and be the first who know our special offers. The westside barbell book of methods 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. Before i begin its important for me to clarify what i aim to accomplish through writing this article. Your body responds to the demands placed upon it, so when you handle heavy weights, thats how you get stronger and. Does anyone have any past experiences or opinions on the westside barbell template. They recommend such strategies as doing reps to failure to eliminate assistance work and doing only the squat, bench press, and deadlift. On the walls were pictures of the founder of the original westside, which was out in california, and the late matt dimel, a westside member who squatted over 1,000 lb. Theres nothing wrong with this simplified approach, and it works for many who simply dont want to spend the time planning out their week better. Many of my programs are based on the principles popularized by louie simmons and the westside barbell.
My main qualm with what i read is that just about nobody who is an elite raw lifter uses the dynamic method template asis. The westside barbell book of methods pdf ruchishen. Westside for skinny bastards a modified lifting program for. I don t think anyone wants to sit at the computer for a couple of hours reading a novel. In just a short while, im going to share with you my westside for bodybuilders bench press program.
While my memory isnt what it used to be, i started training there when westside barbell was still a commercial gym but soon after moved to a crap hole in the wall place where a boxer lived in the basement. I recently created a new home study course to provide an indepth understanding of the fundamentals of the westside barbell training system. In writing this article i solely aim to provide a reliable source of information which outlines how to use the westsidebarbell conjugate method. Burley hawk the westside method, also known as the conjugate. There are four days of workouts per week, generally laid out as follows. My lab is the weight room and my lab rats are my athletes. Everyday low prices and free delivery on eligible orders. Westside barbell book of methods powerlifting t nation. If youve read all louies articles on his wsb website and still dont get. Exercises can include various forms of the box squat, rack pull, deficit deadlift, and good morning, performed at a rep max. I recommend using chalk for all heavy grip training to help avoid tearing calluses.
Westsides css revolves around incorporating the three basic methods of strength training. You dont do westside unless youre part of the club or have been for a long period of time. My friends and colleagues mike boykin and colin griffin were generous enough to ask me to contribute in writing an article on training for optimal motor unit recruitment. Also, louies methods of training have resulted in thirty 700 pound benchers and twelve pound squaters to date. Involved in strength training for over 27 years, he is also a strength coach for numerous american football teams. Yes there is some merit to the idea of only reading and understanding the books and articles that will propel you to the goal that you have weight loss, muscle, strength. Tempting the wrath of all of the louie worshipers out there, i gotta say i was a tad disappointed in this book.
On the left wall, upon entering, were all of the mens and womens westside meet records written in chalk at westside records are expected to be broken constantly. The westside barbell method, also known as the conjugate method, was developed by louie simmons. If you havent heard of conjugate planning by now you must have been living under a. Westside for skinny bastards a modified lifting program. 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. Its athletes have set more than 140 world powerlifting records. The westside barbell book of methods by westside barbell. About that point, i visited wsb with a training partner that was. If you comb through enough of the material, a ton of great shit in the tnation threads youll see that the version he lays out gets around most of the problems they bring up with the traditional westside template. In 2008, they finally published the westside barbell book of methods which is the complete guide over 236 pages long to westside style training. These are the three abilities that make up the westside method. Inside westside barbell, powerliftings most exclusive and. The westside barbell cluban invitationonly gym in columbus, ohis known as the strongest gym on the planet. When she first came to train with us a westside, her back was so weak.
615 1581 1023 817 475 1229 1156 1517 674 58 495 1494 1223 475 1332 163 999 1398 790 801 1564 332 1483 928 784 1140 505 965 1616 240 173 1287 425 855 845 653 554 1306 1050 354 1199 1466 672