Get a little better every training session and the prs will fall faster than you ever thought possible. The 12week routine will give you an idea of how to train your conjugate method main lifts from week to week. Sep 15, 2012 westside barbell made simple mark bell helps translate the westside method for the power project army. Simmons is a prolific writer and has written numerous articles. For louie simmons of westside barbell, the conjugate system offers a way to avoid accommodation through constant variation of exercises. Excel westside templates powerlifting forums t nation. Today we have 35 people who have done at least 500, four who have done over 600, and the youngest person ever to bench 700. Dec 12, 2016 the use of bands and chains onto a barbell as accommodating resistance was popularized by westside, along with various methods that make up his conjugate system of training. Louie speaking to crossfit on the conjugate system part 1 westside wednesday nonsense louie simmons quotes straight from the strongest gym in the world duration. The conjugate method our powerlifting program is for those seeking purely and solely, strength. Mar 31, 2020 peter bremner is the number one deadlifter in ireland and the newest recruit to join westside barbell. The westside barbell book of methods pdf ruchishen. In starting westside, i was on a hunt for an excel template of some sort, or heck, even just an easytoread log of someones that i could pinch as a sample template.
Simmons programming is commonly referred to as the westside method, after westside barbell, which is simmons gym. I was using several pin levels, different box heights, and many forms of benching such as board pressing and floor pressing in the early 1970s. Jun 08, 2015 louies gym westside barbell has become what many people identify as the conjugate system. Another option would be to strip the chains, reduce the weight, and do a squatgood morning combo for higher reps for sets. Legendary powerlifter louie simmons explains the methods that have brought success and records to westside barbell lifters. Rev barbell club powerlifting using the conjugate method. What is the purpose, when you are changing things so drastically. I use a 3 week wave system which leads into circa max and delayed transformation. Yes, i know, it defeats the purpose of westside which is meant to be a personalised type of program focusing on your own weaknesses, but i dont mean an onrails kind of template, more something that is a good. Westside barbell is one of the most known gyms in the world, it was founded by the legend louis simmons, the father of the westsidebarbell conjugate systems, a training system derived from the studies of the soviets sport scientists. Oct 11, 2012 the westside barbell conjugate method. He is noted for developing the westside conjugate method.
The method and the madness many of my programs are based on the principles popularized by louie simmons and the westside barbell club. It wasnt due to steroid use, it was do to a better training system. With the westside conjugate method we switch a core barbell exercise each week to avoid accommodation. For those who do not know, westside barbell is a powerlifting gym in columbus, ohio, and is the home. The classic conjugate template calls for 4 training days per week. The westside method is a periodisation program known as conjugated periodisation. I myself find it difficult to explain just how jumbled up his writing in this book is. Louie simmons method s book literally shows you the state of the art methodology to getting world record strength lifts. This would be considered a secondary barbell movement. 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. Since conjugate periodization was popularized for powerlifting by louie simmons of westside barbell, my first instinct when writing this. Whether you are a powerlifter, strongman, other athlete, coach, or academic, feel free to discuss any topics related to conjugate training. Fast forward to 1983, louie simmons, founder of westside barbell coupled the russian conjugate and bulgarian systems. Westside barbell is an invitation only training facilityliving laboratory pushing the boundaries of athletic performance under the guidance of louie simmons.
A comparison of the 3 most popular powerlifting workouts. The westside conjugate system by louie simmons crossfit. Simmons is a prolific writer and has written numerous articles, available free online, about the details of his system. Through my extensive research and experience, ive found that this system produces the best results. Conjugate method used with max effort method, switches up the lift used during max effort every 12 weeks to prevent cns fatigue. Its difficult for me to express the significance of this in one line so allow me to reiterate while using italics because you and i both know italics makes me even more serious. This is the most effective method to gain strength continuously throughout the year with no ridiculous off season. Nov 24, 2016 i dont know if anyone here follows the westside method for powerlifting. Louis simmons born 12 october 1947 is a former american powerlifter and current strength coach. Sign up for our email and be the first who know our special offers. Dec 05, 2014 a lot of good information explaining the conjugate method but my god this book needed to be edited. My aim is to compete raw with wraps and i am interested in this method because i can follow it for a long time. Behind its success is the westside barbell method, the brainchild of founder louie simmons. Ce document resume les grandes lignes des principal methodes.
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. Louie is also responsible for the creation of the reverse hyper machine and holds numerous patents to inventions he has come up with through his decades of. Louie simmons methods book literally shows you the state of the art methodology to getting world record strength lifts. Since louie started publishing his articles on his methodologies in power lifting usa back in the 1990s, the methods grew wildly in popularity. Westside barbell is the strongest gym in the world. I squat wide stance with a higher bar position i bench. Bulgarian system, where nearmax lifts are performed every workout.
May 18, 2015 westside barbell is one of the most known gyms in the world, it was founded by the legend louis simmons, the father of the westsidebarbell conjugate systems, a training system derived from the studies of the soviets sport scientists. Work up to a max effort attempt in reps on max effort work. I dont know if anyone here follows the westside method for powerlifting. Combine that with the fact that 100s of power lifting and sport coaches have. Amazingly it can also apply to general sport strength by applying his conjugate method to training. 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 even better known for his vast knowledge and innovative, scientific approach to strength 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 periodization. A guide to accessory work i outlined how to program and structure your individual training routine based on westsides conjugate method. We use the most intelligent and proven training system in the world the conjugate method, from the mecca of strength, westside barbell.
Ive heard it 435 different times and it never gets old. The design of this app is top notch with smooth, flowing animations, clean colors, and a very easytouse editing interface. Science has proven that training at a 90% or above for 3 weeks will cause physical and mental fatigue. There are countless ways to write a program that will yield results, but the name of. This one story somehow led to the new definition of the repetition method in many peoples minds. Heres another example with a secondary barbell movement.
I found out early on that after 3 weeks of doing the same lift i regressed. Its difficult for me to express the significance of this in one line so allow me to reiterate while using italics because you and i. The use of bands and chains onto a barbell as accommodating resistance was popularized by westside, along with various methods that make up his conjugate system of training. Strength is measured in time, not in weight, simmons says in explaining his method of training. However, the max effort method at least the term has become popular in large part because of louie simmons and westside barbell. A guide to variation by jordan syatt october 11, 2012 in my articles the westside barbell conjugate method. The standard template there is a great story from dave about how the standard template originated. This book is a collection of training methods i have obtained through the past 30 years. This is done along with the dynamic method with submaximal weights on a second day, 72 hours later. On this day, you will perform an exercise similar to the squat or deadlift, up to a rep max. Westside barbell made simple mark bell helps translate the westside method for the power project army.
Do a three week cycle at certain percentages, add or decrease weight depending on bar speed. Should the conjugate system and the conjugate method be used. Combining a multitude of methods, throwing in some bodyweight. Before i begin its important for me to clarify what i aim to accomplish through writing this article. The conjugate method by westside barbell beast blog. Combining the speed and max effort days, five elements of strength are. Pick two sessions where you work up to a 610 rep max on a compound barbell movement immediately after your main work. I read this book wanting to learn more about the westside method, especially since i have recently started competing in. Its a 4 day a week program with 2 days being max effort days upperlower body and 2 days being dynamic effort or speed days also upper and lower body. This subreddit is dedicated to the conjugate method of periodization.
Westside may be synonyms with max effort, dynamic effort, repetition effort and a whole host of other special methods but is that what really makes up the conjugate system of training. This simply put means that several abilities are coupled together throughout the training. In westside, athletes are required to perform two max effort me days per week. I realized i could only squat, bench, or deadlift so much by doing only those three lifts. The westside barbell conjugate method is one of the only systems that prioritizes recovery on a weekly basis. Its athletes have set more than 140 world powerlifting records. It was once written that several lifters at westside barbell club did three sets of twenty plus reps on a stability ball dumbbell press one particular workout day. Westside for skinny bastards, part iii official website of. The similarities of the westside conjugate system to the one devised by the soviets at the dynamo club are obvious. Aug 11, 2017 the conjugate method was originally designed by louie simmons, the owner of arguably the strongest gym in the world, westside barbell.
A lot of good information explaining the conjugate method but my god this book needed to be edited. However, due to lack referencing, widely varyings opinions mostly incorrect on implementing this style of training, and a crazy surge in social media savvy strength coaches there is a disconnect between westside barbell. Exercises can include various forms of the box squat, rack pull, deficit deadlift, and good morning, performed at a rep max. The soviets had coaches, like matveyev, who realized there was a much better method of planning. If you ever watched a video of louie simmons speak, this book is no different. The conjugate method also improves special physical preparedness spp e. Posts about olympic weightlifting written by conjugate weightlifting. I have to ask what good is an excel spreadsheet for a westside style template. A calloused hands guide to conjugate training for the beginning.
Your individual exercises will frequently change to ensure your body does not accommodate to the exercise, and that your body is constantly working at a high capacity. Most write it off as only working for geared lifters, and instead turn to other types of programming that emphasize volume and simplicity in exercise selection. Westside barbell template working with the standard template by jim wendler for. How to incorporate the westside barbell method into your. The western method of periodisation separates these variables while this westside method puts it all together at the same time. Dec 14, 2015 it wasnt due to steroid use, it was do to a better training system. Foreward the conjugate system is new hot word when it comes to training systems right now. A users guide and the westside barbell conjugate method. Mark bell and jesse burdick coined this ultrascientific routine the 80% method. For me it was a mystery until i discovered a method of training known as the conjugate method.
Many methods are combined and rotated in the conjugate system. Its been said that if you dont train at wsb, then you cant say you. 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. The wide variety of special exercises will perfect form. Peter bremner is the number one deadlifter in ireland and the newest recruit to join westside barbell. But thats because dave signs my checks and i have to nod and laugh whenever he says. Conjugate periodization the westside model catalyst fitness. In this article i will give a brief outline of the methods used at westside and how to. Westside for skinny bastards a modified lifting program for. 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. And his masterpiece is the conjugate training methodalso commonly referred to as the westside barbell method or just westside. The conjugate method comes from the world famous westside barbell gym in columbus.
I spent 12 years training with the wrong methods, one being the western periodization that is a dead end street. The westside method is a periodisation program known as. And for anybody that doesnt know, the westside program is not a magical pill that came out a few years ago, it is just another type of periodization. Burley hawk the westside method, also known as the conjugate method, is a program that is often times misunderstood in the raw powerlifting realm.
Westside barbell basic template if this is your first visit, be sure to check out the faq by clicking the link above. Louies gym westside barbell has become what many people identify as the conjugate system. Train the same way for too long and youll experience accommodation, which will reveal itself in poor performance. The conjugate method is a term and methodology made most popular by louie simmons, owner of the westside barbell club and the creator of. Dec 09, 2010 train the same way for too long and youll experience accommodation, which will reveal itself in poor performance. But at gyms like westside barbell, it is simply get better or get out. 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. On the opposite end of the spectrum from max effort training lays the repetition method.
In this podcast, louie sits down with peter to find out about his training and his thoughts on training at westside. Westside vs the russian conjugate system kabuki strength. So you re joining together different ways to build absolute strength in. 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. Nov 01, 2011 louie speaking to crossfit on the conjugate system part 1 westside wednesday nonsense louie simmons quotes straight from the strongest gym in the world duration. I was always stronger a week or two after a meet or a week or two before the meet but very seldom on meet day. Continue reading for a little westside history and an explanation of the training protocol the history of westside barbell. 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. In 1972, the most successful weightlifting club in history, russian dynamo club, experimented by rotating 2545 special exercises, to avoid accommodation, with great success. But thats because dave signs my checks and i have to nod and laugh. The westside barbell cluban invitationonly gym in columbus, ohis known as the strongest gym on the planet. There has always been controversy over who came up with. Westside barbell is a gym in columbus, ohio that was started by powerlifting addict louie simmons.
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