This is a modified version of the westside barbell routine, that is more beginner friendly and allows for progress without the use of chains or bands. The westside method is a periodisation program known as. This book is a collection of training methods i ha. Westside for skinny bastards a modified lifting program. Westside prefers the combination of barbell weight plus band tension that exceeds the amount of bar weight. This block should start anywhere from 8 to 12 weeks from a meet. 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. 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. The westside method is a periodisation program known as conjugated periodisation. Westside barbell book of methods paperback january 1, 2007 by louie simmons author visit amazons louie simmons page. Westside barbell book of methods powerlifting forums t. Westside barbell squat and deadlift manual by louie simmons. Louie simmons new ebook special strength development for. A comparison of the 3 most popular powerlifting workouts.
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. Simmons is a prolific writer and has written numerous articles, available free online, about the details of his system. If you ever watched a video of louie simmons speak, this book is no different. My problem is this is basically a collection of all of his articles from powerlifting usa. In my article the westside barbell conjugate method. But thats because dave signs my checks and i have to nod and laugh whenever he says. 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. With the westside conjugate method we switch a core barbell exercise each week to avoid accommodation.
Find out why westside barbell has become what it is today in a way that only louie can tell. Louie simmons gym, westside barbell in columbus, ohio, is regarded as the most hardcore gym on earth. This simply put means that several abilities are coupled together throughout the training. Westside for skinny bastards a modified lifting program for hardgainers by joe defranco this article originally appeared on. 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. If only band tension is used, the load will be too heavy at the top to allow the load to be started from the top of a squat. The similarities of the westside conjugate system to the one devised by the soviets at the dynamo club are obvious. Nov 28, 2006 the evolution of westside barbell training. 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 incoherent and. Involved in strength training for over 27 years, he is also a strength coach for numerous american football teams. The standard template there is a great story from dave about how the standard template originated. It seems everyone has their own, which they devised on the basis of their own experience.
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. When people first began reading about westside barbell and these ideas and their program, it was quite a kick in the nads. From training as a twelveyearold in this basement all the way up to the current location of westside barbell. Buy westside barbell book of methods by louie simmons 2008 paperback by simmons, louie isbn. I use a 3 week wave system which leads into circa max and delayed transformation. 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. Francois trained at westside on and off for three years, beginning shortly before winning his pro card. Westside barbell template working with the standard template by jim wendler for. Many of these lab rats are doing the program youre about to read.
Louie researched into the russian strength training methods and found the conjugate system. Use a westside inverse curl machine or a calfhamglute bench. 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. 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. I have read many things over the years about westside and louie, some of it being negative, and some of it being positive, but always strongly opinionated.
Check out for more information and detailed exercises. But thats because dave signs my checks and i have to nod and laugh. The larges piece of the pie must go to the most neglected body part. Louie is one of only 6 lifters to total elite in 5 weight classes, louie simmons is no stranger to the lifting community.
Westside barbell is an invitation only training facilityliving laboratory pushing the boundaries of athletic performance under the guidance of louie simmons. Article by louie simmons there is much talk about training philosophies, methods, and methodologies. As he recalls, some of the guys that trained at westside talked to louie about me and encouraged me to meet him. Ce document resume les grandes lignes des principal methodes. Strength speed development must incorporate the combination of resistance method. I read this book wanting to learn more about the westside method, especially since i have recently started competing in powerlifting. That being said,louie says in his book the westside system uses conjugated periodization. I emailed the gym, asking if i could come out and learn and train. This book is a collection of training methods i have obtained through the past 30 years. Upper body and bench press related exercises in one day. They felt louie could take my training to the next level when it came to size.
I spent 12 years training with the wrong methods, one being the western periodization that is a dead end street. The design of this app is top notch with smooth, flowing animations, clean colors, and a very easytouse editing interface. Westside barbell training incorporates 4 workouts per week. The setup for the lower body is very similar to the set up for the upper body westside barbell routine. Pick two sessions where you work up to a 610 rep max on a compound barbell movement immediately after your main work. Its important to understand the westside system is, first and foremost, designed to develop strength. Westside barbell powerlifting training made easy muscle. This book can be best described as the sometimes incoherent ramblings of a mad scientist. Believing in the system he introduced the techniques to his club. They recommend such strategies as doing reps to failure to eliminate assistance work and doing only the squat, bench press, and deadlift. Science has proven that training at a 90% or above for 3 weeks will cause physical and mental fatigue.
Tempting the wrath of all of the louie worshipers out there, i gotta say i was a tad disappointed in this book. And seriously as i said above, louie is an awful writer. Some are variations or hybrids of louies, while the main core is from. No one had seen a program that was laid out quite like it, and no one was using these kinds of terms. Explosive power and jumping ability for all sports. 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. Everyday low prices and free delivery on eligible orders.
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. The worlds strongest documentary, on the worlds strongest gym. Find all the books, read about the author, and more. Learn everything you can about nutrition, recovery methods, get enough sleep, and limit your out of training stress or, yea, just deal with it. Sep 26, 2017 like many young lifters around this time 2006 ish, i tried to run the westside method of training called the conjugate system, but did it grossly wrong.
Westside training method louie simmons powerlifting method. The program is 4 days per week and uses relatively heavy weight two of those days and very light weight for the other two, where speed work is involved. Westside vs the world westside barbell documentary home. 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. These movements i am about to outline, though unorthodox and not mainstream, aid to maximum bench press efforts. Westside barbell book of methods simmons, louie on. Westside barbell system presentation weight training. 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. Before i begin its important for me to clarify what i aim to accomplish through writing this article.
Westside barbell club is headed up by louie simmons, the only over 50. Does anyone have any past experiences or opinions on the westside barbell template. You will have one day that is max effort focused and another day reserved for speed work. I suggest 8 for a beginner just to see how you react to the. The western method of periodisation separates these variables while this. 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. Dec 05, 2014 this book can be best described as the sometimes incoherent ramblings of a mad scientist. Westside barbell book of methods by louie simmons goodreads. Westside barbell club westside barbell club is directed by louie simmons.
Many of these exercises i have outlined are taken directly from louis simmons of westside barbell. Westside for skinny bastards a modified lifting program for. Westside is very complex, but ill give you a rough idea of the basics. There are four days of workouts per week, generally laid out as follows. 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.
A lot of good information explaining the conjugate method but my god this book needed to be edited. The westside method incorporates 4 workouts per week, training. The westside barbell conjugate method is one of the only systems that prioritizes recovery on a weekly basis. The methods behind westside barbell are not scientifically sound the methods we use are explained in many books on training including super training siff and verkhoshansky, science and practice of strength training zatsiorsky and many other textbooks and manuals from the former soviet union. At the very heart of westside lies the integration of the dynamic, maximal, and submaximal effort methods. Westside vs the world the worlds strongest documentary. The wide variety of special exercises will perfect form. The past training years resulted in louies first book, the book of methods. At the time i bought this book, you could download all of this material right from the westside website.
Mar 31, 2020 westside barbell club in culver city had on him. The western method of periodisation separates these variables while this westside method puts it all together at the same time. 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. 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.
I dabbled in different methods over the years, but was always fascinated by westside. 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. Recommended the westside barbell book of methods by louie simmons. Im glad wendler and tate had written so much about it for when i tried conjugate years ago.
Westside barbell training method for beginners fitness. Westside barbell made simple mark bell helps translate the westside method for the power project army. Eknights modified westside barbell strength workout. Unlike the western method of periodization, which separates these into different periods, the westside system puts it all together at the same time. 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. Westside vs the world westside barbell documentary. Kim and a great selection of related books, art and collectibles available now at. Westside barbell is the home of louie simmons, the godfather of powerlifting, and his gym training and workout routines. At what point should a lifter begin using this system.
The westside barbell book of methods also lets you save 10 groupings of dice on different screens that you can swipe through. Along with being one of the most accomplished power lifters of all time, westside barbell founder louie simmons is perhaps. This is a pretty significant inconvenience and makes for. Westside barbell book of methods powerlifting forums. Sign up for our email and be the first who know our special offers. It is suggested that you do a lot of good mornings while on the 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. Ive heard it 435 different times and it never gets old. My lab is the weight room and my lab rats are my athletes. Sep 26, 2011 as a result, i figured id do my best to outline a simple and straightforward guide designed specifically to instruct the masses on how to properly use the westsidebarbell conjugate method.
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