I spent 12 years training with the wrong methods, one being the western periodization that is a dead end street. Westside barbell club is directed by louie simmons. Louie simmons new ebook special strength development for. Here you can find westside barbell book of methods pdf shared files. The squat and deadlift manual, features 173 pages of the most effective training methods based on science and proven by results. I use a 3 week wave system which leads into circa max and delayed transformation.
The conjugate method westside barbell training log week 6. Westside barbell book of methods powerlifting forums. Westside barbell system presentation weight training. Louie simmons has set the bar for strengthand strength. I read this book wanting to learn more about the westside method, especially since i have recently started competing in. Pdf the westside barbell book of methods by louie simmons. On this day, you will perform an exercise similar to the squat or deadlift, up to a rep max. The past training years resulted in louies first book, the book of methods. 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. With the westside conjugate method we switch a core barbell exercise each week to avoid accommodation.
The western method of periodisation separates these variables while this westside method puts it all together at the same time. Westside barbell book of methods powerlifting forums t. His exclusive gym, westside barbell in columbus, oh, has more than 100 world records to its name. Its athletes have set more than 140 world powerlifting records.
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. Strength is measured in time, not in weight, simmons says in explaining his method of training. 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. But thats because dave signs my checks and i have to nod and laugh.
However, the max effort method at least the term has become popular in large part because of louie simmons and westside barbell. The westside method is a periodisation program known as conjugated periodisation. Louie researched into the russian strength training methods and found the conjugate system. The westside barbell cluban invitationonly gym in columbus, ohis known as the strongest gym on the planet. Westside barbell book of methods by louie simmons goodreads. We combine many methods on speed day to fortify our training. Article by louie simmons there is much talk about training philosophies, methods, and methodologies. So as you can see, there are many shock methods to rotate. The westside barbell conjugate method is perhaps the single best system designed to help trainees achieve their ultimate strength potential. The wide variety of special exercises will perfect form. Description download the westside barbell book of methods by louie simmons free in pdf format. The westside system for max effort rotates a barbell lift each week.
The westside barbell book of methods by westside barbell. No one will ever understand the true definition of strength by only reading a book. Its probably not as important to dive into great detail of what westside isisnt as that topic has been. 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 periodization. When training with weight at 90% or higher for 3 weeks, you will have a negative training results. The 6 most blatantly misunderstood components of the westside barbell conjugate system. 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. 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. For louie simmons of westside barbell, the conjugate system offers a way to avoid accommodation through constant variation of exercises. I read this book wanting to learn more about the westside method, especially since i have recently started competing in powerlifting.
They should be used on max effort day, and rotated each week for best results. After eating habits and balls of your final results. The standard template there is a great story from dave about how the standard template originated. 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. Dec 09, 2010 train the same way for too long and youll experience accommodation, which will reveal itself in poor performance. The westside barbell book of methods pdf ruchishen. Another option would be to strip the chains, reduce the weight, and do a squatgood morning combo for higher reps for sets. 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. 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. Louis simmons born 12 october 1947 is a former american powerlifter and current strength coach.
Over 70 pages on the most effective training methods and how to execute them. I felt this book helped me to do a deeper squat with. Discussion on westside for beginners powerlifting forums. But thats because dave signs my checks and i have to nod and laugh whenever he says. Westside military press training mahlers aggressive. Pick two sessions where you work up to a 610 rep max on a compound barbell movement immediately after your main work. I recommend looking to louie simmons the westside barbell book of methods. Squat and deadlift manual by louie simmons rogue fitness. Download louie simmons the westside barbell book of methods.
Best westside barbell book of methods documents scribd. Heres another example with a secondary barbell movement. Strength and speed are both essential, but the real key to performance lies in combining the two. The classic conjugate template calls for 4 training days per week. Science has proven that training at a 90% or above for 3 weeks will cause physical and mental fatigue. Download westside barbell book of methods pdf files. Train the same way for too long and youll experience accommodation, which will reveal itself in poor performance. This would be considered a secondary barbell movement.
This book is a collection of training methods i have obtained through the past 30 years. Westside for skinny bastards a modified lifting program. From methodology and technique to preparation and drive, there are 173 pages of insights and instruction hereall based on hard science and real world. Westside vs the russian conjugate system kabuki strength. The westside barbell book of methods by louie simmons. Find out why westside barbell has become what it is today in a way that only louie can tell. Simmons has been a strength consultant for several nfl teams and is the inventor of the reverse hyperextension machine. Behind its success is the westside barbell method, the brainchild of founder louie simmons. Download the westside barbell book of methods by louie simmons free in pdf format. Building the bench press westside barbell style syatt fitness. Get a better understanding of the main exercise variations and the difference between max effort and dynamic effort days by checking out our 90day main exercise weight lifting program below its a lot of information, so weve created an easytouse. Involved in strength training for over 27 years, he is also a strength coach for numerous american football teams. For example, i like to keep my re work at a high volume after me main exercises 30 to 40 total reps with 45 assistance exercises and then work the. But at gyms like westside barbell, it is simply get better or get out.
Special strength development for all sports louie simmons. I have been a big fan of louies work for many years and i am honored to have him contributing a tip this week. Simmons is a prolific writer and has written numerous articles. Westside for skinny bastards a modified lifting program for. Louie simmons gym, westside barbell in columbus, ohio, is regarded as the most hardcore gym on earth. At some points and westside barbell squat deadlift manual pdf from written with a natural therapy. Some are variations or hybrids of louies, while the main core is from.
The westside method is a periodisation program known as. This is an ebook this book is a collection of training methods i have obtained through the past 30. Dynamic method accelerating 5060pct of a max as quickly as possible to achieve a greater amount of force fma max effort method using 90pct or more of a max. With the bar suspended by chains or by using power rack pins, simply crawl under the bar and raise it concentrically. Continue reading for a little westside history and an explanation of the training protocol the history of westside barbell. Louie is in charge of the most successful powerlifting club in the world. These movements i am about to outline, though unorthodox and not mainstream, aid to maximum bench press efforts. Exercises can include various forms of the box squat, rack pull, deficit deadlift, and good morning, performed at a rep max. Everyday low prices and free delivery on eligible orders. Methodalso commonly referred to as the westside barbell method or just. Westside barbell is an invitation only training facilityliving laboratory pushing the boundaries of athletic performance under the guidance of louie simmons. Many of these exercises i have outlined are taken directly from louis simmons of westside barbell. So youre joining together different ways to build absolute strength in the.
Seemingly every day i am accosted by one or more individuals and asked, jordan, i think ive hit a plateau, bro. If notability cannot be established, the article is likely to be merged, redirected, or deleted. The method and the madness many of my programs are based on the principles popularized by louie simmons and the westside barbell club. When i first started training my bench skyrocketed but it hasnt improved in months. Since louie started publishing his articles on his methodologies in power lifting usa back in the 1990s, the methods grew wildly in popularity. A calloused hands guide to conjugate training for the beginning. This weeks tip comes from legendary powerlifting coach louie simmons. Im working on a 400page book right now, and 40 pages of it is. Buy westside barbell book of methods by louie simmons 2008 paperback by simmons, louie isbn. How to incorporate the westside barbell method into your. It is this knowledge that has produced numerous national and world champions in different sports, like world record holder. And seriously as i said above, louie is an awful writer.
Before i begin its important for me to clarify what i aim to accomplish through writing this article. A comparison of the 3 most popular powerlifting workouts. It seems everyone has their own, which they devised on the basis of their own experience. Westside barbell is a gym in columbus, ohio that was started by powerlifting addict louie simmons. On one hand you have people saying that wsb is a templatesystem designed for advanced lifters to work on bringing up weakpoints and as a result beginners will be shortchanged if they attempt this style. Mark bell and jesse burdick coined this ultrascientific routine the 80% method. Jan 01, 2000 if you have a serious interest in strength training, you no doubt know of louie simmons and westside barbell the home gym of some of the strongest men in the world. Jun 08, 2015 jump across 5,194 miles to culver city, ca where a young louie simmons is starting to make a name for himself at the original westside barbell club. After reading discussions on wsb methods on other forums, namely using the methods with raw lifters, it got me thinking.
Going from a relaxed condition to overcoming a stable load wit h light and medium loads of 50% to 80% will develop a rapid rate of force development. Im glad wendler and tate had written so much about it for when i tried conjugate years ago. A lot of good information explaining the conjugate method but my god this book needed to be edited. Through my extensive research and experience, ive found that this system produces the best results. From renowned strength training expert louie simmons and the team at westside barbell, the squat and deadlift manual is a musthave for any weightlifter serious about elevating his game. As a result of louies experience and knowledge over, 100 training articles have been published and 7 training videos produced. Get a little better every training session and the prs will fall faster than you ever thought possible. If you have a serious interest in strength training, you no doubt know of louie simmons and westside barbell the home gym of some of the strongest men in the world. Also knowledge and at your mind as well were also able to pass your creative juices and strength too. The design of this app is top notch with smooth, flowing animations, clean colors, and a very easytouse editing interface. For those who do not know, westside barbell is a powerlifting gym in columbus, ohio, and is the home.
Westside barbell basic template quote posted by khornedeth no lie, but this is the first westside description that ive ever actually followed from start to finish such that i feel i could compentently design a program correctly. He is noted for developing the westside conjugate method of training and. The westside barbell book of methods also lets you save 10 groupings of dice on different screens that you can swipe through. Main lift variations are essential components of any successful strength training program, but it can all seem pretty complicated at first. I want to be more muscular and this book is helpful because they point out what exercises to do to make accessory muscles stronger. Still training of course but had to bump the days forward due to job interviews and doing tests. Ive also found that, like any other system, you must manipulate it to suit your specific needs. Jump across 5,194 miles to culver city, ca where a young louie simmons is starting to make a name for himself at the original westside barbell club. If you ever watched a video of louie simmons speak, this book is no different. I have been working out for 25 years and i want to learn more. After 3 solid reads, i have made more gains in 2 months than i have ever made in the whole 2 years i thought i was training smart.
Conjugate method used with max effort method, switches up the lift used during max effort every 12 weeks to prevent cns fatigue. Im not here to educate on what exactly the conjugate method is in. Westside barbell template working with the standard template by jim wendler for. Developed by louie simmons, westsides conjugate method incorporates the maximal effort method, dynamic effort method, and repetition method within a. Westside has provided information across the world but those numbers are results from members of those actually training at westside barbell. From training as a twelveyearold in this basement all the way up to the current location of westside barbell. Dec 12, 2016 westside for raw lifters by musclebear december 12, 2016 if youve been involved with powerlifting within the last few years, youve most likely heard of the westside barbell method developed by louie simmons.
They recommend such strategies as doing reps to failure to eliminate assistance work and doing only the squat, bench press, and deadlift. Louie simmons the westside barbell book of methods. Building the bench press westside barbell style syatt. Westside barbell is the strongest gym in the world. This simply put means that several abilities are coupled together throughout the training.