Westside barbell routine sample

The Westside Barbell program is the brainchild of powerlifter and strength coach Louie Simmons. The program's principles are borrowing from Soviet and Bulgarian weightlifting training techniques and ingeniously adapted to powerlifting.

The Westside Barbell philosophy challenges popular beliefs about the way we think, how a strength training program should be structured and implemented. The efficacy of the program is validated by the success and continued progress of the athletes training under Coach Simmon's. Westside Barbell in Columbus, Ohio is the only gym in the world to have two powerlifters with over pound totals, five over pounds, and one who has the biggest total of all time at lbs.

Dave Tate continues to be Westside's most well known and outspoken disciple, although he now operates his own training facility. Tate was an established elite powerlifter and who studied Exercise Physiology in college. He was initially skeptic of the Westside Barbell program, as so many are - until his totals went up pounds and his squat went from pounds to pounds! The Westside barbell system continues to evolve under the guidance of Coach Simmons. This article represents a description of the Westside Barbell techniques at the time of this writing.

Maximum Effort and Dynamic Effort workloads on the Main Lifts are alternated within 72 hours of each other. Westside Barbell implements Conjugate System where exercises are cycle frequently, depending on experience level. Exercises or variations are changed every 3 weeks for intermediate trainees and every week for the elite lifter.

To train the 3 powerlifts, Westside tends to rely heavily on dozens of subtle variations of the Main Movements:. A group of accessory exercises are performed after the main lift s for the day. Accessory exercise can be classified into 4 groups depending on their purpose:.

westside barbell routine sample

Exercise are changed every 3 weeks and every week for the elite lifter. Workout should be no more than 60 minutes. If Deadlifts are to be performed, lats and back can be performed on Monday and Fridays same day as deadlifts instead of Tuesdays and Saturdays due to the lats intense involvement in heavy deadlifts.

Westside Barbell implements Conjugate System where different exercises or exercise variations are performed every 3 week and every week for the elite lifter. Exercises should not be reused until after weeks. Changing exercises is thought to prevent accommodation.Posted by Fitocracy on Mar 11, Description: The Westside Barbell Conjugate Method is perhaps the single best system designed to help trainees achieve their ultimate strength potential.

While this system is superior to other strength-focused programs in numerous ways, two of the most important components are listed below:. Each and every week lifters will work up to a repetition maximum RM in a variation of the Squat or Deadlift and Bench Press. For those who compete in Powerlifting, getting used to the feeling of lifting maximal loads is of the utmost importance from a physical, mental, emotional, and performance-based standpoint.

The Westside Barbell Conjugate Method is one of the only systems that prioritizes recovery on a weekly basis. 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.

The goal of these days is to lift maximal or near maximal weights in order to gain strength and train the mind and body to handle heavier loads. Max Effort Lower Body — Monday. On this day lifters will:. This is known as the main move and is the first lift of the day.

Perform accessory exercises for the glutes, hamstrings, erectors, traps, lats, and abs. Max Effort Upper Body — Wednesday. Work up to a RM in a variation of the Bench Press. Perform accessory exercises for the triceps, shoulders, back, traps, lats, and abs.

Starting Guide: Westside Barbell Training

The remaining two days of the week are focused on the Dynamic Effort Method. The goal of this day is to lift sub-maximal weights as fast as humanly possible to improve power, speed, and rate of force development. It is of the utmost importance to perform these movements as quickly and explosively as you can.

If you fail to do this, you will see sub-optimal results. Dynamic Effort Lower Body — Friday. Dynamic Effort Upper Body — Saturday. Changes in variation can be slight i. Following the main move, perform exercises targeting the glutes, hamstrings, erectors, traps, lats, and abs.

Note: Perform the same accessory exercises for weeks in a row while aiming to improve each subsequent week. Work up to a RM in any variation of the Bench Press. Following the main move, perform exercises targeting the triceps, shoulders, back, traps, lats, and abs.

westside barbell routine sample

After 3 weeks you must choose an entirely new variation and cycle back down to the original starting percentage of your 1RM. After 3 weeks you must choose an entirely new variation. Following the main movements, perform exercises targeting the glutes, hamstrings, erectors, traps, lats, and abs. Common exercises are similar to those performed on Max Effort Lower Body day.

Note: Perform the same variation for 3 weeks in a row. Following the main movement, perform exercises targeting the triceps, shoulders, back, traps, lats, and abs.Forum Rules. Cheers bud much appreciated those look like a decent investment vs buying all the stuff separately! Haha yeah mate dont mind the stretch Marks as they're hard earnt! Stretch marks i think are unavoidable. I lotion myself daily where i can reach and my girl hits my back and shoulders when i remember to ask, but i No one else has any comments about adding GW?

GW has benefits that counter the sides of some of the other compounds. I'm still confused how anyone thinks this is wrong to add in there. GW is Remember Me? Register What's New? Results 1 to 3 of 3. Thread: westside training template and sample workout. Join Date Dec Location a van down by the river! Posts 11, Accessory movements: triceps, lats, delts This includes movements for the lats, shoulders and possibly extra triceps work.

The best movements for this group include triceps extensions, rows and various shoulder raises. Prehabilation Movements: training of the joints This includes movements for the elbow and shoulder joints: The best movements for this group include external shoulder rotations, pushdowns and sled dragging for two to four sets of 12 to 15 reps.

Sunday: Dynamic bench press training Bench Press: Work up to 8 sets of 3 reps using three different grips all inside the rings. See previous FAQ to determine bar weight. Supplemental Exercise: Triceps movement The best movements are close grip bench presses, JM presses, and dumbbell or barbell extensions, high board presses, or rack lockouts.

Accessory movements: triceps, lats, delts This includes movements for the lats, shoulders and possibly extra tricep work. The best movements for this group include triceps extensions or pushdowns, rows and various shoulder raises.I'm a gym scientist. My lab is the weight room and my lab rats are my athletes. Many of these "lab rats" are doing the program you're about to read. My experiments have proven one thing: this program works.

Below I've provided four real-world success stories to prove it. These four athletes represent only a fraction of the amazing results I've seen with this program. Below you'll see examples of normal high school kids who swore it was "impossible" for them to gain weight. Well, look at them now. These kids have packed on slabs of muscle mass using this program and good nutrition — and they're still growing!

As a bonus, every one of these "hardgainers" has the strength to match their newfound muscle! See for yourself:. John Iannuzzi, year-old high school basketball player. John went from to pounds in 15 weeks. He can perform strict single leg squats holding pound dumbbells. John also possesses a jaw-dropping 37 and a half-inch vertical jump! Brian Cushing, years-old, 2 ranked high school linebacker in the nation.

Brian went from to pounds in 16 weeks. He can now perform 3 sets of 8 strict glute-ham raises on an incline with a mini band strapped around his neck! Brian also ran an official 4. Nick Brandreth, year-old high school wrestler. Nick gained 12 pounds this off-season on this modified Westside program. He was also able to maintain his newfound muscle throughout the season. He holds the record for career wins at his high school and was undefeated in the county and region this year.

Nick has performed 77 consecutive suspended chain push-ups on his repetition upper body day! Jim Dray, years-old, one of the most highly recruited tight ends in the nation.

Jim went from to pounds in just 13 weeks. He also improved his pound bench press rep test from 10 to 18 reps while on this program! Many of my programs are based on the principles popularized by Louie Simmons and the Westside Barbell Club. Through my extensive research and experience, I've found that this system produces the best results. I've also found that, like any other system, you must manipulate it to suit your specific needs. We're all well aware that the Westside Barbell Club is the home to some of the strongest, most gifted powerlifters in the world.

The results this system has produced speaks for itself. The problem is, I don't train powerlifters. In fact, most of the younger athletes who come to me aren't physically prepared to jump into such a demanding program.

westside barbell routine sample

These athletes range from high school kids to professionals. Through my experience of working with these different athletes, I'm constantly manipulating the system so it better suits an athlete's specific sport and his training level. Now, if I were to write about all of the different templates I've designed for the different sports and skill levels, this would be the War and Peace of training articles! I don't think anyone wants to sit at the computer for a couple of hours reading a novel.

My ass hurts just thinking about it!Its athletes have set more than world powerlifting records. Still, the tactics of the WSB Method are used regularly by lifters worldwide with admirable results.

Here, we outline what you need to know so you can train this way, too. The Westside Barbell Method follows a four-day split: two upper-body days and two lower-body days. Instead of separating speed and strength into distinct training blocks, like most strength programs, Westside focuses on strength maximal strength and speed dynamic effort at the same time.

Another major difference: Simmons has his lifters train with variations of the big three squat, bench, and deadlift for the max-effort days—think box squats, board presses, and deficit deadlifts. As for accessory work, you choose your own based on your weaknesses. Have trouble locking out your bench press?

Double up on triceps. Get stuck in the hole on squats? Try box squats and band squats. Basically, pick three to four moves that will help your main three lifts, and do a few sets for many reps. Lifting heavy weight for low reps and then moving lighter weight at Westside, the term light is relative for speed reps teaches the body to strain against a bone-crushing load while also applying rapid, violent force with the same movement.

Also, using variations of the big three will prevent you from burning out these variations are usually less strenuous on the body and help you blow past plateaus since they also focus on different portions of the lift.

BENCH WORKOUTS

When it comes to building mass, strength, and power, this movement is king. Then perform relevant accessory work. Maximal-Effort Bench: Work up to a 1- to 2-rep max with a different bar or method Duffalo bar, floor press, or close grip. As for what days to lift, the Westside lifters follow this split:. Follow these important stretching tips to maximize strength and avoid muscle strain.

Ian Spanier. HOW IT WORKS Lifting heavy weight for low reps and then moving lighter weight at Westside, the term light is relative for speed reps teaches the body to strain against a bone-crushing load while also applying rapid, violent force with the same movement. Read article. Written by Brian Matthews, C. Thank you for signing up. Your information has been successfully processed! I want content for Follow us Facebook Twitter Youtube Pinterest.Westside has 30 members who bench more than pounds and four who bench more than pounds.

We also have Laura Phelps, with a at body weight, who has the greatest female bench coefficient ever. Five members have held all-time world records in the bench. They all use a speed day, commonly referred to as the dynamic method.

You must use bands or chains to accommodate resistance. This develops a fast rate of force development, which is essential to develop a fast start. This is done on the weekend, and 72 hours later is max effort day. Here, a max weight is lifted in a variety of special exercises.

Here are some of their workouts:. This system is built on special exercises. Our best benchers use a bench shirt every fourth week, on average. He explains some of his workouts:. Both have a pound raw bench. Mike likes 9 sets of 3 reps, with 3 sets with the index finger touching the smooth, 3 sets 2 inches out from the smooth and 3 sets with the little finger touching the ring.

After speed benching he will do 2 sets of dumbbell presses with a moderate weight or or pounds for 15 reps, then do triceps extensions. Mike likes dumbbell roll-backs and extensions with the elbows out to the side. Mike uses pounds for a lot of his dumbbell extensions. You have to have a strong upper back to handle pounds in the bench. Lots of rows with dumbbells or a barbell, chest-supported rows, and low-pulley rows are rotated in and out during the weeks of training.

Shrugs, side and rear delt work, and hammer curls round out the speed day. Mike has undergone a huge weight loss from pounds to pounds bodyweight. So the next chapter is yet to be written for Mike. Dave Hoff has a total at pounds bodyweight, a pound squat at 19 years old and pounds bodyweight, and an pound bench at pounds bodyweight.

westside barbell routine sample

On speed day he does pounds for 9 sets of 3 reps using the three grips Mike Wolfe uses. The band tension ranges from 85 with mini-bands to with monster mini-bands and pounds with light bands, and he also will use pounds of chains on occasion. A lot of work on speed day is with the football bar, with the palms-facing-in grip and a lot of board presses on boards. A lot of rep work is done with kettlebells hanging under a special bar that vibrates or a regular bench bar for no less than 10 reps.

He does a lot of dumbbell extension roll-backs and with elbows out to the sides and shrugs for the upper back and side and rear delt raises. He finishes with hammer curls. On max effort day he does a lot of board presses with close grip and no shirt or regular grip with a shirt, rack lockouts on high pins with a inch lockout, lightened method benches and floor presses with pounds of chains, and a large amount of upper back work three times a week to support those pound-plus benches and his pound pulls.

He constantly changes special exercises. Greg Panora, who totaled at pounds bodyweight, has a world record total. He also pulled an pound deadlift. Both raw bench around pounds.

Lower Body Workout at Westside Barbell with Louie Simmons [Day in the Life of Phil Daru]

Greg does a lot of his speed work wearing a pound weight on his wrists. He does 9 sets of 3 reps with three grips.Producing athletes of enormous stature who themselves continually produce phenomenal totals in the big three lifts.

Westside Barbell Club is headed up by Louie Simmons, the only over 50 lifter to squat lbs and total over lbs. Involved in strength training for over 27 years, he is the founder of Westside Barbell and strength coach for numerous American football teams. Westside Barbell Training is a highly productive system of training that incorporates techniques that help to build power and speed and accelerate your lifting capabilities in a very short space of time.

Based around two forms of lifting, maximum effort and dynamic effort, the workouts are intense and high volume, but with adequate rest and nutritionhighly rewarding.

Squat and deadlift are coupled together as they both have very similar movements and the same muscle groups are worked in the lift. The maximum effort itself will be an exercise or variation of deadlifts, squats or good mornings.

These three lifts or their variations are trained in very low reps and fairly high set volume. By training with heavy loads you will develop excellent strength and allow the body to adapt to the feel of heavy training. By training specifically to your goal you condition your body for this purpose.

For the bench press the same theory is applied with focus on developing the triceps over the pectorals. Training a lift week in, week out, however, is not only taxing on the muscles but also on your neuro pathways. It is for this reason that a maximum effort lift is not trained for more than 3 consecutive weeks for beginners and moving up in experience the lift will be change on a weekly basis.

This helps to continue gains and avoid over training. These are some of the main exercises that are used for the maximum effort day. Variation can be added to these with the use of chains and bands discussed later in this article. By rotating exercises yet still training heavily with triples and singles you will develop absolute power. The dynamic effort is the second part of the week. The principles behind the dynamic effort days are to use a percentage of your maximum lift and do high sets and low repetitions.

The dynamic effort is the same as a speed-training day in relative terms. Using the lightweight and speed you can help to develop strength through sticking points on your lifts.

The 2 main exercises used for dynamic effort are box squats and speed bench press. These do not change however; it is the percentages of your maximum lift and the volume of sets that determine your work out.

Box squats are used to help develop power through the bottom of the squat and dead. This is one of the most common sticking points and the use of variable height boxes enables the athlete to gradually increase their power through the lift. Box squats are done in sets of two repetitions anywhere between sets.

The percentages of your maximum effort should decide your set volume. Resting time between sets is limited to seconds to keep the speed up.


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