Stronglifts 5x5 minimizes risks of injury by enforcing correct exercise technique. Westside barbell powerlifting training made easy muscle. With the westside conjugate method, we switch a core barbell exercise each week to avoid accommodation. Westside barbell conjugate method the ultimate workout. In this podcast, louie simmons shares the real history of westside barbell and what impact the original westside barbell club in culver city had on him. How do you build a big deadlift if you werent born with one. Its athletes have set more than 140 world powerlifting records. The westside barbell cluban invitationonly gym in columbus, ohis known as the strongest gym on the planet. My lab is the weight room and my lab rats are my athletes. Rotate through your suck exercises establishing a 3 or 5 rep max on each one and. You are about to become a powerful nestie if the westside barbell routine is on your list of things to learn. Below youll find my basic training template for this program.
This is the best file and format to save and print a copy. This is a modified version of the westside barbell routine, that is more. After reading discussions on wsb methods on other forums, namely using the methods with raw lifters, it got me thinking. When i first heard of louie i was working as a college strength coach and competing in drug tested competitions. Then she does lots of dumbbell extension rollbacks or with elbows out to the side.
The 3 most popular powerlifting workouts explained. Workout pdf download workout workout description 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. Tactical barbell is essential reading for anyone that needs operational strength e. Inside westside barbell, powerliftings most exclusive and. Plain and simple, if you arent training for a record, westside barbell might not be the place for you. Some are variations or hybrids of louies, while the main core is from.
Choose the exercises and rep schemes you feel work the best for your. Ernie frantz always said that to increase your deadlift, you should just deadlift. Download louie simmons the westside barbell book of methods. Legendary powerlifter louie simmons explains the methods that have download the westside barbell book of methods by louie simmons this book is a collection of training methods i have obtained through the past 30 years. Pick two sessions where you work up to a 610 rep max on a compound barbell movement immediately after your main work. This is a collection of templates for the tactical barbell program. Westside barbell implements conjugate system where different exercises or exercise variations are performed every 3 week and every week for the elite lifter.
The westside barbell program is the brainchild of powerlifter and strength coach louie simmons. I wanted to get my fiance started on a new workout routine, and i settled on westside for skinny bastards. Small workouts during the week will greatly increase your chances of raising your total. I dont like turning people into robots by having them aimlessly follow a set program. A users guide, i outlined the basics of westside s 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. They all use a speed day, commonly referred to as the. Ninetyfive percent of our workouts at westside involve a personal record in a lift, where you exceed your best by maybe.
A beginner will be able to manage this for quite some time, so why sabotage your progress with something like westside changing exercises, when you can progress much faster on a 55 style routine. The westside method also incorporates two more days each week. I used this system for around a month mttf setup to break through some plateaus i had after dropping 10lbs. However, the max effort method at least the term has become popular in large part because of louie simmons and westside barbell. The barbell, king of the weight room part i the power of the barbell. 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. And not everyone has a decent home gym with any equipment. Here you can find westside barbell squat and deadlift manual shared files.
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. While the program is certainly effective for a vast population of lifters, its not exactly the easiest to follow correctly for lifters with a limited training history. Westside barbell is a gym in columbus, ohio that was started by powerlifting addict louie simmons. Sign up for our email and be the first who know our special offers. Louie simmons the westside barbell book of methods. Westside barbell has been established for decades as the worlds strongest gym this is where the strongest lifters in the world train and their main goal is world records. Also knowledge and at your mind as well were also able to pass your creative juices and strength too.
The programs principles are borrowing from soviet and. At some points and westside barbell squat deadlift manual pdf from written with a natural therapy. Eknights modified westside barbell strength workout muscle. Conclusion the effect of performance enhancing drug use in sports on american society.
The setup for the lower body is very similar to the set up for the upper body westside barbell routine. Westside for skinny bastards a modified lifting program for hardgainers by joe defranco this article originally appeared on. Westside barbell, a gym in colombus, ohio, was created by louie simmons. Simmons is a prolific writer and has written numerous articles. Exercises should not be reused until after 46 weeks. Laura is the world record holder in the squat and total in two weight classes, so the upper back work is a must. Westside barbell is an invitation only training laboratory where only the strongest of mind and body survive. Sure you could do westside, but i bet your strength levels. There is a virtually endless list of exercises from which you can select your ancillary movements. The barbell, king of the weight room part i the power of the barbell by rich ruffing not everyone has access to a gym loaded with equipment. After eating habits and balls of your final results. Recommended the westside barbell book of methods by louie simmons.
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. Westside barbell template working with the standard template by jim wendler for. View homework help 294317716 westside barbell conjugatemethodtheultimateworkoutprogramtemplate. Breaking boundaries of athleticism via louie simmons education and patented equipment that are on the fringe of what is deemed possible. Westside barbell system presentation weight training human.
Westside barbell bench press manual louie simmons on. From renowned strength training expert louie simmons and the team at westside barbell, the squat and deadlift manual is a musthave for any weightlifter serious about elevating his game. Does anyone have any past experiences or opinions on the westside barbell template. With the westside conjugate method we switch a core barbell exercise each week to avoid accommodation.
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. I am collecting powerlifting routine spreadsheets for future reference and have failed to find one on wsbb wsbb is a training philosophy not an exact routine like smolov. That would be louie simmons place, the invitationonly westside barbell in columbus, ohio. Workout routine barbell beginners printed on may 26 2011. Download westside barbell squat and deadlift manual files. The program is 4 days per week and uses relatively heavy weight two of those days and. It is home to some of the nations strongest powerlifters.
For those who do not know, westside barbell is a powerlifting gym in columbus, ohio, and is the home. The program is geared for general strength enthusiasts, from high school students to working professionals. In just a short while, im going to share with you my westside for bodybuilders bench press program a program which will undoubtedly add plates to your bench and have you making some of the best hypertrophy gains of your life. The two masterminds of ohiobased westside barbell, louie simmons and dave tate, mostly work with guys looking to master powerlifting which entails the squat, deadlift and bench press.
Continue reading for a little westside history and an explanation of the training protocol the history of westside barbell. Notice that i provide lots of variety for your exercise selection and rep schemes. The wide variety of special exercises will perfect form. By all accounts, its the worlds most hardcore powerlifting gym. Westside for skinny bastards a modified lifting program for. Monday is a hypertrophy workout for the back, legs, and abs plus flexibility or mobility, 3 days, or 72 hours, after the speed strength workout, which will allow her to achieve full recovery of the. This article is going to give you three different workouts that you would be able to perform on your own, without a spotter, without a bench and without a power rack. Check out westside s evergrowing archive of trainingrelated articles, blogs, and videos at westside barbell. Tactical barbell program spreadsheets 6 routines 2020. For several decades, westside barbell has been the strongest gym in the world. 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. Science has proven that training at a 90% or above for 3 weeks will cause physical and mental fatigue. Behind its success is the westside barbell method, the brainchild of founder louie simmons.
Best westside barbell book of methods documents scribd. Westside barbell method 6 comments i am going to share with you the magic bullet. 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. Paul childress said that a big squatter is not always a big deadlifter, but a big deadlifter is almost always a big squatter. How to incorporate the westside barbell method into your. I found the amount of freedom the original template gives somewhat daunting.
I strive to be as honest and transparent as possible. Rear and side delt work of all kinds is done in both bench workouts. Many of these exercises i have outlined are taken directly from louis simmons of westside barbell. As soon as i read it i knew louie knew what he was talking about.
Its been said that if you dont train at wsb, then you cant say you. In november of 2018, still around a skinnyfat 180 lbs, i said screw it and started picking up a barbell. This is the easiest way for lifters to set up a westside barbell template to begin on their own. This document was uploaded by user and they confirmed that they have the permission to share it. On max effort bench press day, you pick one of these exercises and work to a 1rm. The westside conjugate system is the best of two advanced training systems.
Most will switch to a different exercise every 12 weeks and simply try to break. Few powerlifting programs have generated as much interest as conjugate periodization aka westside. Westside barbell use a different me lift every week to avoid central nervous system fatigue and regression. Ive heard it 435 different times and it never gets old. Westside barbell in columbus, ohio is the only gym in the world to have two powerlifters with over 2700 pound totals, five over 2800 pounds, and one who has the biggest total of all time at 3005 lbs. This is a brief overview of what we do at westside barbell and will clear up some grey areas for beginner lifters. Is there any westside barbell excel document available. Discussion on westside for beginners powerlifting forums.
Westside has always relied on a lot of special exercises, but we have done more deadlifting in the form of speed pulls in. They all use a speed day, commonly referred to as the dynamic method. Included are the operator, zulu, fighter, gladiator, mass, and grey man programs all in the same spreadsheet. Workout routine barbell full body printed on may 26 2011 workout routine snapshot 1 workout days 0 cardio exercises 7 strength training 0 stretching exercises 1 abs 1 back 1 biceps 1 chest 1 shoulders 1 thighs 1 triceps. Westside barbell system presentation free download as powerpoint presentation. Workout routine barbell beginners printed on may 26 2011 workout routine snapshot 1 workout days 0 cardio exercises 7 strength training 0 stretching exercises 1 abs 1 back 1 biceps 1 chest 1 shoulders 1 thighs 1 triceps. His exclusive gym, westside barbell in columbus, oh, has more than 100 world records to its name. Squat and deadlift manual by louie simmons rogue fitness. Dec 12, 2016 westside for raw lifters by musclebear december 12, 2016 if youve been involved with powerlifting within the last few years, youve most likely heard of the westside barbell method developed by louie simmons. Pdf the westside barbell book of methods by louie simmons. A comparison of the 3 most popular powerlifting workouts. 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 1970s. Westside barbell squat and deadlift manual louie simmons on.
Louie simmons new ebook special strength development for. Workout routine barbell full body printed on may 26 2011. Westside barbell is an invitation only training facilityliving laboratory pushing the boundaries of athletic performance under the guidance of louie simmons. Ce document resume les grandes lignes des principal methodes. Westside has 30 members who bench more than 700 pounds and four who bench more than 800 pounds.
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. This is a 70 page manual giving the readers handson insight on westside barbell s most effect training. Description download the westside barbell book of methods by louie simmons free in pdf format. This method has helped lifters and athletes across the world perform at a higher level for decades. We also have laura phelps, with a 505 at 165 body weight, who has the greatest female bench coefficient ever. At what point should a lifter begin using this system. The similarities of the westside conjugate system to the one devised by the soviets at the dynamo club are obvious. Here you can find westside barbell book of methods pdf shared files. Best method for both lifts most productive minicycles preparing for competition mastering technique eliminating weaknesses raise. Now these are workouts that are not recommended that you perform all the. From training as a twelveyearold in this basement all the way up to the current location of westside barbell.
Since conjugate periodization was popularized for powerlifting by louie simmons of westside barbell, my first instinct when writing this. It is suggested that you do a lot of good mornings while on the westside template. These movements i am about to outline, though unorthodox and not mainstream, aid to maximum bench press efforts. You will have one day that is max effort focused and another day reserved for speed work. Westside for skinny bastards is not a powerlifting program. Simmons is a prolific writer and has written numerous articles, available free online, about the details of his system. But if you do have access to a barbell, and maybe even some weight to throw on that barbell, you may have. Westside barbell training is a highly productive system of training that incorporates techniques that help to build power and speed and accelerate your lifti. Performing an exercise at 90% of 1rm for more than 3 weeks will result in accommodation and digression in strength. Download westside barbell squat deadlift bench and seminar rapidshare torrent download from 7 gb, westside barbell squat deadlift bench and seminar from 397 mb free from tradownload. In the dead center of ohio, inside a dingy warehouse littered with weights and what looks like torture devices lies powerliftings most controversial and exclusive gym westside barbell. Eknights modified westside barbell strength workout. Westside for skinny bastards a modified lifting program.
On one hand you have people saying that wsb is a templatesystem designed for advanced lifters to work on bringing up weakpoints and as a result beginners will be shortchanged if they attempt this style. I read my first article about louie simmons and westside barbell in the mid 80s. He was presenting facts in training that were profound and effective. The squat and deadlift manual, features 173 pages of the most effective training methods based on science and proven by results. Dave tate continues to be westside s most well known and outspoken disciple, although he now operates his own training facility. Westside for skinny bastards program templates ws4sb. They have set more world records than any other gym, and have helped more lifters reach elite and pro status than any other gym. Order your copy or copies of the book of methods by using the order form on the right. I could barely squat 5 for a single rep, same with deadlift, and could bench around 155. Download westside barbell book of methods pdf files. The standard template there is a great story from dave about how the standard template originated. Five members have held alltime world records in the bench. Louie created the program and we are going to try it.
1357 195 1045 6 921 1287 863 319 353 132 1327 350 1480 1095 567 672 857 1537 587 1410 425 768 529 364 1459 605 1455 139 783