Rev barbell club powerlifting using the conjugate method. The westside conjugate system is the best of two advanced training systems. In this article i will give a brief outline of the methods used at westside and how to. Legendary powerlifter louie simmons explains the methods that have brought success and records to westside barbell lifters. Westside barbell club westside barbell club is directed by louie simmons. The raw westside bundle audiobook by jacob rothenberg. We use the most intelligent and proven training system in the world the conjugate method, from the mecca of strength, westside barbell.
Then some primary lifts to find the new weakest links, and on to a cycle of assistance lifts to strengthen those. Since louie started publishing his articles on his methodologies in power lifting usa back in the 1990s, the methods grew wildly in popularity. The conjugate club will be the only resource you need to unlock optimal training for maximal results. Mar 15, 2012 the conjugate sequence system is a form of periodization used for the development of numerous athletic qualities at once. Again, i am sure this is not 100% what westside does with new guys mainly because they dont have any beginners that train there, but it is still structured using the westside principles and will get you stronger. Article by louie simmons there is much talk about training philosophies, methods, and methodologies. 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 westside barbell book of methods pdf ruchishen. Westside barbell method 6 comments i am going to share with you the magic bullet. May 30, 2017 get the best nutrition book ever written.
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. Westside barbell template working with the standard template by jim wendler for. May 22, 2017 learn how to use the westside conjugate methods for raw powerlifting this bundle includes three books, plus a bonus section for frequently asked questions about using the westside system for raw lifting. The standard template there is a great story from dave about how the standard template originated. The program is based around the 3 main lifts, the squat, bench press and deadlift. Westside for skinny bastards a modified lifting program. Each week we use different exercises to max out on.
His exclusive gym, westside barbell in columbus, oh, has more than 100 world records to its name. Learn how to structure a complete training cycle using a simplified form of block periodization done the westsideconjugate way. The westside barbell method, also known as the conjugate method, was. When using the css, various methods are combined to produce the greatest. Nov 01, 2011 louie speaking to crossfit on the conjugate system part 1 increase your bench press now. I use a 3 week wave system that leads to circa max and delayed transformation.
Dec 08, 2011 a system of varying volumes and intensities. Westside barbell podcast episode the deadlift duration. Also known as the westside method because it was devised by louie simmons of westside barbell gym in columbus, ohio, the conjugate training system has its roots in powerlifting. After all, i had been seeing progress on my lifts, particularly on lifts using bands and chains. This book can be best described as the sometimes incoherent ramblings of a mad scientist. Westside barbell the 6 most blatantly misunderstood components of the westside barbell conjugate system. The westside barbell conjugate method is perhaps the single best system designed to help trainees achieve their ultimate strength potential. Westside s conjugate method follows the bulgarian system of maxing out on each max effort day. Its important to understand the westside system is, first and foremost, designed to develop strength. The westside barbell method, also known as the conjugate method, was developed by louie simmons. The conjugate sequence system is a form of periodization used for the development of numerous athletic qualities at once. 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.
Science has proven that training at 90 percent or above for 3 weeks will cause physical and mental fatigue. If so, youll absolutely love our ebook programmingtowin. Westside for skinny bastards a modified lifting program for. Ive also found that, like any other system, you must manipulate it to suit your specific needs. Simmons westside barbell squat and deadlift manual by louie simmons westside barbell bench press manual by. Sign up for our email and be the first who know our special offers. Many have asked how and why westside developed the conjugate system. Hes talking about the conjugate system, which has athletes constantly changing the exercises they do to prevent accommodation and overtraining. If you learn the system, you could fit it into your schedule training only four days a week with about an hour per session if you limit the accessory work. Sep 22, 2015 i did my best to learn and master the conjugate system. I did my best to learn and master the conjugate system.
With the bar suspended by chains or by using power rack pins, simply crawl under the bar and raise it concentrically. 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. The westside barbell conjugate method is one of the only systems that prioritizes recovery on a weekly basis. But thats because dave signs my checks and i have to nod and laugh. They recommend such strategies as doing reps to failure to eliminate assistance work and doing only the squat, bench press, and deadlift. Olympic weightlifting strength manual paperback book. In the case of westside barbell, this man is louie simmons. Order your copy or copies of the book of methods by using the order form on the right. Best westside barbell book of methods documents scribd. Reflections on westside juggernaut training systems. The conjugate method, popularized by louie simmons of westside barbell, is a system of training that emphasizes variation in order to avoid the law of accommodation more on that in a moment.
Simmons has also worked as a strength consultant with collegiate and professional sports. At what point should a lifter begin using this system. On this day, you will perform an exercise similar to the squat or deadlift, up to a rep max. Documents 260 results view more results in documents. The conjugate system is one of the cornerstones of westside barbell training, and simmons has used it to produce a host of top. 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. Be the first to ask a question about westside barbell book of methods.
As some of you may be aware, westside waves the total volume and intensity of each workout based on the recommendations outlined in prilepins chart. It is this knowledge that has produced numerous national and world champions in different sports, like world record holder 400m dash harry butch reynolds. In westside, athletes are required to perform two max effort me days per week. Then, once you pick one, implementing it is even harder especially if you dont. 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. Involved in strength training for over 27 years, he is also a strength coach for numerous american football teams. Like the soviet system, we use a multitude of special exercise during the weekly or monthly plan. Save westside barbell the 6 most blatantly misunderstood components of the westside barbell conjugate system. If using a bench shirt, use during training once a month.
Westside vs the russian conjugate system kabuki strength. Louis simmons born 12 october 1947 is a former american powerlifter and current strength coach. Hopefully this didnt over complicate things too much. Westside barbell is a private, invitationonly, elite training facility in columbus, ohio that was created by. I got to know the conjugate system some months ago and have been brain washed over and over again by the science and testing behind it. The conjugate method by westside barbell beast blog. Simmons sets a great example in the weight room by being an incredible strength athlete. If you ever watched a video of louie simmons speak, this book is no different. Conjugate system with olympic weightlifting based on louie simmons book olympic weightlifting strenght manual. They had olympic lifters that were using a system of 20 to 45 special exercises and these were grouped per workout so that they could rotate as needed. If your interested in conjugate westside periodization i suggest picking up the westside barbell book of methods and start reading his articles.
Simmons programming is commonly referred to as the westside method, after westside barbell, which is simmons gym. Like many lifters, im curious about the muchpublicised westside system, the brainchild of powerlifter and strength coach louis simmonds and others at the westside barbell club in ohio. The westside barbell book of methods also lets you save 10 groupings of dice on different screens that you can swipe through. Top 3 faqs about westside barbell conjugate system. First and foremost, it is essential for trainees to understand the westside barbell conjugate method is a system of varying volumes and intensities. 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. Sep, 2018 also known as the westside method because it was devised by louie simmons of westside barbell gym in columbus, ohio, the conjugate training system has its roots in powerlifting. Believing in the system he introduced the techniques to his club. Dec 02, 2010 tomorrow, i have no idea what ill be doing in the gym, louie simmons says during this special lecture. A lot of good information explaining the conjugate method but my god this book needed to be edited. With the westside conjugate method, we switch a core barbell exercise each week to avoid accommodation. Westside barbell is an invitation only training facilityliving laboratory pushing the boundaries of athletic performance under the guidance of louie simmons. However, i was highly optimistic that my numbers had improved. To this day, the westside barbell book of methods is one of the most interesting works ive ever read on powerlifting.
However, at westside barbell twoadays are not uncommon as they are training to be champions the strongest in the world. Conjugate system with olympic weightlifting based on louie. You should use a different variation every single week sometimes the book says every two weeks. Does anyone have any past experiences or opinions on the westside barbell template. Westside barbell system presentation weight training. I am writing this book on the development of special strengths to help raise individual lifts. Through my extensive research and experience, ive found that this system produces the best results. I tried to keep it as simple as possible and aim it at beginners.
Buy westside barbell book of methods by louie simmons 2008 paperback by simmons, louie isbn. The 6 most blatantly misunderstood components of the westside barbell conjugate system. Everyday low prices and free delivery on eligible orders. When i returned home to detroit in august, i hadnt tested my maxes in two months, the entirety of the time i spent at westside. Westside barbell, the gym, has produced more multiply world record holders than any other single gym in the history of powerlifting. I use a 3 week wave system which leads into circa max and delayed transformation. But thats because dave signs my checks and i have to nod and laugh whenever he says.
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. He never asks a member to do something that he has not done himself. Ive heard it 435 different times and it never gets old. A comprehensive users guide to the westside barbell conjugate. The best program that will take you from 98lb wuss to a walking sculpture of a muscle mosaic, capable of superhero level feats of strength. Tomorrow, i have no idea what ill be doing in the gym, louie simmons says during this special lecture. This training is about power, strength, and above all else, commitment. This book is a collection of training methods i have obtained through the past 30 years. It seems everyone has their own, which they devised on the basis of their own experience. I spent 12 years training with the wrong methods, one being the western periodization that is a dead end street. Jun 08, 2015 louies gym westside barbell has become what many people identify as the conjugate system. Science has proven that training at a 90% or above for 3 weeks will cause physical and mental fatigue. With the westside conjugate method we switch a core barbell exercise each week to avoid accommodation.
The classic conjugate template calls for 4 training days per week. Westside barbell book of methods by louie simmons goodreads. Louis has developed and popularized a system of training named after the westside barbell gym, sometimes referred to as the conjugate method. 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. When you have a body type that lacks say the muscles that squat and yet you squat on a regular basis, then a coupling of special exercises for the glutes, hamstrings, hips, and lower back are needed to fortify those areas. Louies gym westside barbell has become what many people identify as the conjugate system. With that in mind, heres the potent westside program, boiled down to its simplest elementsthat is, sans the bands and chains, chalk and knee wrapssimmons has been adding to traditional lifts since 1990 to increase tension at the upper end of the range of motion. They got stronger and were able to work within multiple areas of competition and this is what the westsidebarbell conjugate method is going to do for you. 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. I realized i could only squat, bench, or deadlift so much by doing only those three lifts.
He never asks a member to do something that he has not done. The westside barbell book of methods simmons louie. The wide variety of special exercises will perfect form. I found out early on that after 3 weeks of doing the same lift i regressed. Exercises can include various forms of the box squat, rack pull, deficit deadlift, and good morning, performed at a rep max. Louie simmons the westside barbell book of methods. Developed by louie simmons, westsides conjugate method incorporates the maximal effort method, dynamic effort method, and repetition method within a. Recommended the westside barbell book of methods by louie simmons. Westside barbell implements conjugate system where different exercises or exercise variations are performed every 3 week and every week for the elite lifter. Conjugate training varies exercise, weight, speed, and volume of exercises, thus avoiding adaptations of the body. He is noted for developing the westside conjugate method of training and applying it to powerlifting and other sports, as well as inventing several pieces of strength training equipment. He is noted for developing the westside conjugate method of training and.
Bulgarian system, where nearmax lifts are performed every workout. Were all well aware that the westside barbell club is the home to some of the strongest, most gifted powerlifters in the world. The original number one bestselling short guide detailing exact adjustments to make to the westside system for raw lifting. 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. I used this system for around a month mttf setup to break through some plateaus i had after dropping 10lbs. The design of this app is top notch with smooth, flowing animations, clean colors, and a very easytouse editing interface. I am writing this book on the development of special strengths to help raise individual. 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. Simmons has been a strength consultant for several nfl teams and is the inventor of the reverse hyperextension machine. Conjugate periodization the westside model catalyst fitness.
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