All of louie simmons ebooks delivered to you instantly for a crazy low price. What louie did at westside was take the conjugate system and develop it into a method to be used. Jun 08, 2015 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. The westside system adheres to a 4day per week training schedule and uses an upperlower split. Be the first to ask a question about westside barbell book of methods. Involved in strength training for over 27 years, he is also a strength coach for numerous american football teams. Legendary powerlifter louie simmons explains the methods that have brought success and records to westside barbell lifters.
I use a 3 week wave system that leads to circa max and delayed transformation. Westside principles positively impacted me in a major way, today i share my stories and experiences in applying the philosophy. I used this system for around a month mttf setup to break through some plateaus i had after dropping 10lbs. At what point should a lifter begin using this system. Your body responds to the demands placed upon it, so when you handle heavy weights, thats how you get stronger and. The conjugate system was first introduced me in the early stages of my coaching career through the books supertraining by verkoshansky and the science and practice of strength training by zatsiorsky, then later through elitefts and westside barbell. In this article i will give a brief outline of the methods used at westside and how to.
Westside barbell club is directed by louie simmons. Jan 01, 2000 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. Sep 22, 2015 i did my best to learn and master the conjugate system. Conjugate system with olympic weightlifting based on louie. Exercises can include various forms of the box squat, rack pull, deficit deadlift, and good morning, performed at a rep max. Since this is literally the only aspect of the westside system that is. His exclusive gym, westside barbell in columbus, oh, has more than 100 world records to its name. I spent 12 years training with the wrong methods, one being the western periodization that is a dead end street. If so, youll absolutely love our ebook programmingtowin. Do you looking for other post about westside barbell book of methods pdf, westside barbell certification, westside barbell club trainingsplan, westside barbell club workout, westside barbell conjugate method template. Westside barbell book of methods 242 search results. Best westside barbell book of methods documents scribd. Many have asked how and why westside developed the conjugate system. Download westside barbell the 6 most blatantly misunderstood components of the westside barbell conjugate system.
The classic conjugate template calls for 4 training days per week. 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. Louie simmons the westside barbell book of methods scribd louie simmons the westside barbell book of methods ebook download as text file. Downloads the westside barbell book of methods bo by. More specifically, as westside is a powerlifting gym the upperlower split can be more suitably defined as a squat and deadliftbench press split. 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. Westside barbell system presentation weight training. The system is best known for its guidelines on exercise selection, periodization, and the use of resistance bands and chains in strength. 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 method, also known as the conjugate method, the westside barbell book of methods is one of the most. Jun 15, 2012 conjugate periodization is a proven system to get people brutally strong, make sure that you are choosing your me exercises wisely, using a small enough exercise pool that you can really track your progress and getting in ample volume to improve your motor learning. My lab is the weight room and my lab rats are my athletes.
Westside barbell is an invitation only training facilityliving laboratory pushing the boundaries of athletic performance under the guidance of louie simmons. 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. Conjugate system with olympic weightlifting based on louie simmons book olympic weightlifting strenght manual. Simmons is a prolific writer and has written numerous articles, available free online, about the details of his system.
Westside barbell the 6 most blatantly misunderstood components of the westside barbell conjugate system. You should use a different variation every single week sometimes the book says every two weeks. Westside barbell club westside barbell club is directed by louie simmons. Louie simmons gym, westside barbell in columbus, ohio, is regarded as the most hardcore gym on earth. This bundle includes three audiobooks, plus a bonus section for frequently asked questions about using the westside system for raw lifting.
Believing in the system he introduced the techniques to his club. Westside barbell the official fan page posts facebook. Like many books with their origins in repurposed blog posts, this one can be a little disjointed and repetitive. The westside conjugate system is the best of two advanced training systems. Download page for the westside barbell book of methods ebook. There has always been controversy over who came up with. The westside barbell method, was developed by louie simmons. Worldrenowned strengths coach louie simmons and his staff created this club to provide an allnew education system through which they will share extensive knowledge and experience on using the conjugate system.
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. Jul 29, 2019 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. In november of 2018, still around a skinnyfat 180 lbs, i said screw it and started picking up a barbell. Download louie simmons the westside barbell book of methods. As a world renowned lifter himself, he squatted 920lbs after reaching his half century, which we can all agree isnt anyones physical peak. Westside barbell podcast episode 12 the origin of the. When looking at what makes the conjugate method special your eye is immediately drawn to the massive amount of variety the program offers. Westside barbell book of methods by louie simmons goodreads. Bulgarian system, where nearmax lifts are performed every workout.
Conjugate periodization is a proven system to get people brutally strong, make sure that you are choosing your me exercises wisely, using a small enough exercise pool that you can really track your progress and getting in ample volume to improve your motor learning. Over the many years that louie simmons has been involved in powerlifting he has gained a vast amount of knowledge on how to produce strength. Westside for skinny bastards a modified lifting program for hardgainers by joe defranco this article originally appeared on. Westside barbell program spreadsheet is templates for spreadsheet and letters templates.
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. 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. To this day, the westside barbell book of methods is one of the most interesting works ive ever read on powerlifting. The westside method is a 4day per week training schedule using an upperlower split or more specifically a squat and deadliftbench press split. The complete how to system on using conjugate for raw powerlifting raw conjugate series book 1 jacob rothenberg. 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. Should the conjugate system and the conjugate method be used interchangeably and is westside conjugate and russian conjugate comparable. The westside conjugate systemwestside barbell club george frenn was a world record commonly known as the dynamic method. I am writing this book on the development of special strengths to help raise individual lifts. 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. Special strengths development for all sports ebook book of methods ebook olympic weightlifting strength manual ebook explosive. The westside barbell conjugate method is one of the only systems that prioritizes recovery on a weekly basis. 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.
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. Dec 08, 2011 a system of varying volumes and intensities. Science has proven that training at a 90% or above for 3 weeks will cause physical and mental fatigue. I am writing this book on the development of special strengths to help raise individual. The two most common types of periodization in western culture are linear periodization and conjugate periodization. Westside barbell template working with the standard template by jim wendler for. Until you do a meet, your max lifts are 0lbs, 0lbs, and 0lbs for a whopping 0lb total. The westside training method can be further broken down into the maximal effort method and the dynamic effort method. Proponents of a conjugate model argue that it produces athletes who are always ready to compete. I read this book wanting to learn more about the westside method, especially since i have recently started competing in powerlifting. Conjugate periodization the westside model catalyst fitness. Ive heard it 435 different times and it never gets old.
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. Order your copy or copies of the book of methods by using the order form on the right. Find all the books, read about the author, and more. By all accounts, its the worlds most hardcore powerlifting gym. Westside barbell the official fan page 457 industry dr, columbus, ohio 43204 rated 4. 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. Simmons has been a strength consultant for several nfl teams and is the inventor of the reverse hyperextension machine. I did my best to learn and master the conjugate system. It is this knowledge that has produced numerous national and world champions in different sports, like world record holder 400m dash harry butch reynolds. Sign up for our email and be the first who know our special offers. Monthly workouts powerlifting, mma, baseball, throwing, tactical, and more to come masterclass with louie simmons, plus monthly live.
Westside barbell program spreadsheet spreadsheet collections. 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. The westside barbell method, also known as the conjugate method, was. Louie simmons new ebook special strength development for. Westside vs the russian conjugate system kabuki strength. The westside barbell method, also known as the conjugate method, was developed by louie simmons. The westside method, also known as the conjugate method, is a program that is often times misunderstood in the raw powerlifting realm. 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. Louis has developed and popularized a system of training named after the westside barbell gym, sometimes referred to as the conjugate method. Before i begin its important for me to clarify what i aim to accomplish through writing this article. To be certain, this goes against the grain of many institutions in how they orchestrate a strength and conditioning program. After all, i had been seeing progress on my lifts, particularly on lifts using bands and chains. This bundle includes three books, plus a bonus section for frequently asked questions about using the westside system for raw lifting.
Does anyone have any past experiences or opinions on the westside barbell template. The standard template there is a great story from dave about how the standard template originated. However, i was highly optimistic that my numbers had improved. 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 book of methods simmons, louie on. Westside barbell, the gym, has produced more multiply world record holders than any other single gym in the history of powerlifting. Periodization refers to the longterm planning of training to create an optimal peak performance. Nov 01, 2011 louie speaking to crossfit on the conjugate system part 1 skip navigation sign in. Since louie started publishing his articles on his methodologies in power lifting usa back in the 1990s, the methods grew wildly in popularity. The complete louie simmons ebook bundle westside barbell. Jun 07, 2016 episode 12 the origin of the conjugate system in this episode louie talks in depth about the true conjugate system of training and where it came from. 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. Westside for skinny bastards a modified lifting program.
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. Here you can find westside barbell book of methods pdf shared files. Westside barbell implements conjugate system where different exercises or exercise variations are performed every 3 week and every week for the elite lifter. With the bar suspended by chains or by using power rack pins, simply crawl under the bar and raise it concentrically. 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. The program is as good as the lifters at westside barbell best in the world. This images was upload at november 28, 2018 upload by viviana k in excel spreadsheet. I realized i could only squat, bench, or deadlift so much by doing only those three lifts. The beginners guide to the conjugate sequence system elite fts. On this day, you will perform an exercise similar to the squat or deadlift, up to a rep max. Simmons is a prolific writer and has written numerous articles. Its a place where you must give 100 percent every day or risk the wrath of simmons, a man who, at 65, still hits 10 workouts a week using poundages that would terrify the typical gym guy. I could barely squat 5 for a single rep, same with deadlift, and could bench around 155. With the westside conjugate method we switch a core barbell exercise each week to avoid accommodation.
Simmons westside barbell squat and deadlift manual by louie simmons westside barbell bench press manual by. But first lets look at some terminology associated with this program. Olympic weightlifting strength manual paperback book. Reflections on westside juggernaut training systems. Until you do a meet, your max lifts are 0lbs, 0lbs, and 0lbs for a. This is louies mixture of the max effort method, the. Learn how to use the westsideconjugate methods for raw powerlifting. Recommended the westside barbell book of methods by louie simmons. May 22, 2017 this bundle includes three books, plus a bonus section for frequently asked questions about using the westside system for raw lifting. I highly recommend for more information on conjugate training and westside barbell to visit their website. Download westside barbell book of methods pdf files. Among the techniques hes developed to strengthen the already supersized is the conjugate method training system sometimes called the westside method, which. The westside barbell book of methods simmons louie.
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