In my articles the westside barbell conjugate method. This images was upload at november 28, 2018 upload by viviana k in excel spreadsheet. Most write it off as only working for geared lifters, and instead turn to other types of programming that emphasize volume and. When looking at what makes the conjugate method special your eye is immediately drawn to the massive amount of variety the program offers. This is louies mixture of the max effort method, the.
The similarities of the westside conjugate system to the one devised by the soviets at the dynamo club are obvious. Maligned by many and achieving cultlike status by others, the conjugate method was set up by the great louie simmons and his gym westside barbell is known as the worlds strongest gym. Burley hawk the westside method, also known as the conjugate method, is a program that is often times misunderstood in the raw. Most training programs have separate phases throughout the training cycle. Westside vs the russian conjugate system june 8, 2015. A question that should be addressed is, when handling max lifts, how do you recover. Ive heard it 435 different times and it never gets old. Westside barbell program spreadsheet spreadsheet collections. The westside barbell philosophy challenges popular beliefs about the wa. And how do you at the same time increase muscle mass. The westside barbell method, also known as the conjugate method, the westside barbell book of methods is one of the most.
The programs principles are borrowing from soviet and bulgarian weightlifting training techniques and ingeniously adapted to powerlifting. Westside for skinny bastards, part iii official website. A conjugate method is the act of rotating your exercises in a weekly session. The conjugate club will be the only resource you need to unlock optimal training for maximal results. Hopefully, after youre done reading this article, most of your questions regarding the ws4sb saga will be answered. So, the conjugate system is a fourday system made up of two max set days and two dynamic days. Westside for skinny bastards a modified lifting program. Before i begin its important for me to clarify what i aim to accomplish through writing this article.
Westside for skinny bastards a modified lifting program for hardgainers by joe defranco this article originally appeared on. A complex method of rotating special exercises that are close in nature which build up the weaker muscle group. The standard template there is a great story from dave about how the standard template originated. Your body responds to the demands placed upon it, so when you handle heavy weights, thats how you get stronger and. Westside vs the russian conjugate system kabuki strength. Westside barbell program spreadsheet is templates for spreadsheet and letters templates. Since conjugate periodization was popularized for powerlifting by louie simmons of westside barbell, my first instinct when writing this program.
I recently sat down with former westside barbell and lexen extreme lifter, brandon lilly, to talk about how he would tweak conjugate periodization for a raw lifter. I didnt bother seeking a job in columbus because i knew that the arrangement was temporary and that i had enough money to cover my time there. Since louie started publishing his articles on his methodologies in power lifting usa back in the 1990s, the methods grew wildly in popularity. Using the conjugate method for raw powerlifting rothenberg, jacob on. With the westside conjugate method we switch a core barbell exercise each week to avoid accommodation. The core of westside program is three workout systems. As a world renowned lifter himself, he squatted 920lbs after reaching his half century, which we can all agree isnt anyones physical peak. 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. This is a complex method of rotating special exercises that are close in nature, in our case, to the power lifts. I have worked with brandon for a number of years and you may find him featured in some of my coaching videos as well.
I realized i could only squat, bench, or deadlift so much by doing only those three lifts. The perfect training system to get brutally strong. Its no mystery that louie simmons has produced some of the strongest powerlifters in the world and anyone that has been in the trenches for a decent amount of time has more than likely heard of westside barbell many think that louie simmons conjugate method is only for powerlifters and will have little carryover for. I dont know if anyone here follows the westside method for powerlifting. Also, the conjugate method is designed to help powerlifters, so expect a program that is based around the three main lifts squats, deadlifts, and bench press. Westside barbell system presentation weight training.
Legendary powerlifter louie simmons explains the methods that have brought success and records to westside barbell lifters. Conjugate method used with max effort method, switches up the lift used during max effort every 12 weeks to prevent cns fatigue. Here are some of his thoughtslower your percentages from what. Introduction the westside barbell program is the brainchild of powerlifter and strength coach louie simmons. The conjugate method is a training style popularized by louie simmons and his athletes at westside barbell. Westside barbell conjugate method the ultimate workout program template free download as pdf file.
But first lets look at some terminology associated with this program. Westside barbell club involved in strength training for over 27 years, he is also a strength coach. I immersed myself in the westside conjugate method as fully as i could. If you are a regular reader of elitefts, you are probably at least casually familiar with the original conjugate. My lab is the weight room and my lab rats are my athletes. And, everyday we do the repetition method for the accessory movements. 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. Do you looking for other post about westside barbell book of methods pdf, westside barbell certification, westside barbell club trainingsplan, westside barbell club workout. My aim is to compete raw with wraps and i am interested in this method because i can follow it for a long time. Simmons programming is commonly referred to as the westside method, after westside barbell, which is simmons gym. Ask anyone what they think of when they hear conjugate method and youll get responses. Simmons original program advocated three rest days and four days of work per week, year round.
I was using several pin levels, different box heights, and many forms of benching such as board pressing and floor pressing in. When these pathways are grouped together, conjugate periodization allows individuals to develop maximal strength, speed, and power. To this day, the westside barbell book of methods is one of the most interesting works ive ever read on powerlifting. In this short video aj roberts breaks down the basic conjugate method template. Upper body and bench press related exercises in one day. The westside conjugate systemwestside barbell club george frenn was a world record commonly known as the dynamic method. The legendary conjugate method for strength development. 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. 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.
The wide variety of special exercises will perfect form. The level 2 builds upon the level 1 certificate course and is designed for any crossfit trainer who wants to refine their coaching skills and acquire a deeper understanding of crossfit methodology and its practical application as a trainer, including program design, lesson planning, and implementation. That would be louie simmons place, the invitationonly westside barbell in columbus, ohio. A users guide and the westside barbell conjugate method. For a more indepth analysis of this method please refer to the works of louie simmons, nate harvey, and jordan syatt. Science has proven that training at a 90% or above for 3 weeks will cause physical and mental fatigue. During those two months, i did nothing but train westside, sleep, eat, and play video games. I recently sat down with former westside barbell and lexen extreme. Westside barbell template working with the standard template by jim wendler for. The maximal effort method is used to create high levels of muscle tension.
The westside method, also known as the conjugate method, is a program that is often times misunderstood in the raw powerlifting realm. A conjugate method program incorporates maximum, dynamic, and repetition exercises to help maximize your strength and target certain areas. 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. Conjugate periodization the westside model catalyst. Reflections on westside juggernaut training systems. Were confident that the conjugate club will be the only resource you need to unlock optimal training for maximal results. Westside barbell conjugate method the ultimate workout. 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 or disappear like everyone else who lifted in early. Westsides microcycle shortterm planning runs on a 7day sequence in which they adjust the volume and intensity of training according to the method emphasized each day. The system is best known for its guidelines on exercise selection, periodization, and the use of resistance bands and chains in strength training. Today, im going to talk about the basic conjugate training system with you. I squat wide stance with a higher bar position i bench. Westside barbell, the gym, has produced more multiply world record holders than any other single gym in the history of powerlifting.
A guide to accessory work i outlined how to program and structure your individual training routine based on westsides conjugate method now, after nearly 1 year of publication and each article receiving over 100,000 views, im back with a new. Basically, unless you are actually training at westside, you are not training westside. Louie simmons when lifters repeatedly use the same simple method of training to raise their. Unlike sylvester stallone, i will not drag this out into a 6part series. The author is brandon senn who is a trainer and member of our coaching team at my gym elite performance center. Im confident that what youre about to read will end the westside for skinny bastards trilogy on top.
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