Improving Strength with the Westside Conjugate System
The Westside Barbell Program Template For Beginners:
Westside Barbell Program Template For Athletes:
Improving Strength With The Westside Conjugate System:
In this article I will share my experience with the Westside Barbell Method (WBS). I have been using it since 2009. I am not a professional athlete or someone who has competed at the international level.
My training is mostly geared towards strength development and building muscle mass. I have used other programs but they were either too complicated, didn’t work well for me, or just weren’t working for me in the first place. I found that WBS was perfect for what I needed. It’s simple yet effective. It allows me to focus on the most important things in life.
I’m going to give you all the details of how I use this program and why I think it works so well for me. If you are interested in learning more about the Westside Barbell Method, then please read on!
2) What Is The Westside Barbell Method? The Westside Barbell Method (WBM) is a training system used by powerlifters.
It was developed by Louie Simmons who is known for being the head coach of the Westside Barbell Club. He is most well known for his work with professional powerlifters. He has coached the most prestigious powerlifters in the world.
The club’s best lifts have been ranked highest in the United States.
The club itself is located at a commercial gym near St. Charles, Missouri. The facility was originally designed as a garage gym but it has grown significantly over the years.
In this article we will be going over how I specifically use the program. I have used other variations of this program with success as well.
3) Benefits Of The Westside Barbell Method:
Most people think that powerlifting is all about how much you can lift. While this is true to some extent, there is a lot more to it. Powerlifters lift weights in a way that is completely different from the general population.
When lifting, we tend to pay attention to our form, muscle tension, time under tension (or how long you hold it), exercise selection, and how many reps we perform. Powerlifting is much different than traditional weight training which focuses on the amount of weight instead of how you lift it. While this is great for building strength and gaining muscle mass, it tends to not be as useful for powerlifters.
The following are some of the benefits of using the Westside Barbell Method.
You Can Focus On Your Weaknesses:
One of the most common reasons why people fail to reach their goals is that they don’t focus on their weaknesses. They instead focus on what is already good.
Let’s say Bob is trying to increase his squat. He does this by performing a Back Squat and tries to increase the weight each week. If he keeps hitting his legs hard like this, he may start to notice that his upper-back starts to hurt.
Instead of addressing the issue, he keeps squatting which makes it worse. Now his upper-back is in pain whenever he tries to squat heavy. This not only hinders his training but it can also hurt his form and increase the risk of injury.
If Bob was using the Westside Barbell Method he would be able to easily see when one of his weaknesses is starting to hinder his training. If he tried to push through the pain like he did in our example, he would quickly realize that his sets were getting much weaker. He could then make the proper changes in order to address this weakness.
This could be anything from addressing his flexibility, to switching up exercises, or even taking a deload week.
This is also one of the main reasons why Westside is considered to be one of the safest training systems for powerlifters. It allows you to quickly identify and remedy any issues that may be hindering your strength. This allows you to continue making progress without getting hurt.
Sources & references used in this article:
- The Conjugate Method (L Simmons – Powerlifting USA, 2000 – researchgate.net)
- Effect of compensatory acceleration training in combination with accommodating resistance on upper body strength in collegiate athletes (MT Jones – Open access journal of sports medicine, 2014 – ncbi.nlm.nih.gov)
- The effects of a 7-week heavy elastic band and weight chain program on upper-body strength and upper-body power in a sample of division 1-AA football players (JJ Ghigiarelli, EF Nagle, FL Gross… – … Journal of Strength …, 2009 – cdn.journals.lww.com)
- Powerlifting and the art of elastic resistance training (T Pizzari – Sport Health, 2008 – search.informit.com.au)
- Thread: how to gain strength on the bench press? (D Tate – forums.steroid.com)