I spent 12 years training with the wrong methods, one being the western periodization that is a dead end street. 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. Order your copy or copies of the book of methods by using the order form on the. This comprehensive book and band bundle covers all the bases. I used this system for around a month mttf setup to break through some plateaus i had after dropping 10lbs. The conjugate system s purpose was to use many special exercises that were based on the phasic structure of the lifts. If using a bench shirt, use during training once a month. Westside barbell book of methods by louie simmons goodreads. The soviet system i started 30 years ago prolonged my career to the point where i made top 10 lifts at 54 years old. If you repeatedly use the same core exercise, you will regress, if training above 90% of a 1rep max.
I have been asked many times what made me write a strength book. The conjugate systems purpose was to use many special exercises that. Sep 22, 2015 i did my best to learn and master the conjugate system. Simmons programming is commonly referred to as the westside method, after westside barbell, which is simmons gym. Just nice to have this book as the author is widely known and theres a lot of good in the westside conjugate system. At what point should a lifter begin using this system. Louie simmons book of training methods is the perfect guide to any serious. Be the first to ask a question about westside barbell book of methods. I use a 3 week wave system that leads to circa max and delayed transformation. This is louies mixture of the max effort method, the. Using the conjugate system, we try an alltime max each week on a special core exercise. That being said within the first few pages the author makes several other statements that prove that he does not understand the system at all. They had 70 highly qualified lifters from whom to gather input. Dec 08, 2011 a system of varying volumes and intensities.
Since louie started publishing his articles on his methodologies in power lifting usa back in the 1990s, the methods grew wildly in popularity. You start picking apart your movements to the extreme, trying to find ways to band the barbell. The westside system of conjugate training obviously works very well for them. This book is a collection of training methods i have obtained through the past 30 years. If you want to apply it to your vertical jump training then you should consider the points in this article and how they might apply to you. Ive heard it 435 different times and it never gets old. Westside barbell book of methods paperback january 1, 2007. Reflections on westside juggernaut training systems.
When using the css, various methods are combined to produce the greatest. But thats because dave signs my checks and i have to nod and laugh whenever he says. Buy westside barbell book of methods by louie simmons 2008 paperback by simmons, louie isbn. In this strength manual, louie simmons lays out how the former soviet unions system for raising the gpp of their perspective athletes ages 710 can be used with the. 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. Training brief bodyweight training based on efficiency and necessity to keep your central nervous system stimulated while providing force to joints to keep them healthy.
The complete how to system on using conjugate for raw powerlifting raw conjugate series book 1 jacob rothenberg 4. In this article i will give a brief outline of the methods used at westside and how to. Dec 12, 2016 the use of bands and chains onto a barbell as accommodating resistance was popularized by westside, along with various methods that make up his conjugate system of training. The westside barbell method, also known as the conjugate method, was. 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. Louie is also responsible for the creation of the reverse hyper machine and holds numerous patents to inventions he has come up with through his decades of.
Westside barbell, the gym, has produced more multiply world record holders than any other single gym in the history of powerlifting. His exclusive gym, westside barbell in columbus, oh, has more than 100 world records to its name. It has enabled westside lifters to break 100 plus world records and has helped countless more. In westside, athletes are required to perform two max effort me days per week. Westside barbell book of methods simmons, louie on.
However, due to lack referencing, widely varyings opinions mostly incorrect on implementing this style of training, and a crazy surge in social media savvy strength coaches there is a disconnect between westside barbell. 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. I think a large chunk of westside s success is attitude. Science has proven that training at a 90% or above for 3 weeks will cause physical and mental fatigue. The conjugate system was first used at the dynamo club in the former soviet union. Westside barbell implements conjugate system where different exercises or exercise variations are performed every 3 week and every week for the elite lifter. Recommended the westside barbell book of methods by louie simmons.
From the squat, bench, and deadlift, to track athletes and youth. The original number one bestselling short guide detailing exact adjustments. Westside for skinny bastards a modified lifting program for. First and foremost, it is essential for trainees to understand the westside barbell conjugate method is a system of varying volumes and intensities. Learn how to use the westside conjugate methods for raw powerlifting.
However, i was highly optimistic that my numbers had improved. The similarities of the westside conjugate system to the one devised by the soviets at the dynamo club are obvious. Their athletes are very strong, and as louie simmons likes to say, also explosive. Like the soviet system, we use a multitude of special exercise during the weekly or monthly plan. On this day, you will perform an exercise similar to the squat or deadlift, up to a rep max. Westside barbell podcast episode the deadlift duration. But first lets look at some terminology associated with this program. Simmons is a prolific writer and has written numerous articles, available free online, about the details of his system. Through my extensive research and experience, ive found that this system produces the best results. This is an ebook this book is a collection of training methods i have obtained through the past 30. Simmons has been a strength consultant for several nfl teams and is the inventor of the reverse hyperextension machine.
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 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. It sounded vague, but vince was using the conjugate system, although it was. With the westside conjugate method we switch a core barbell exercise each week to avoid accommodation. I realized i could only squat, bench, or deadlift so much by doing only those three lifts. Louis has developed and popularized a system of training named after the westside barbell gym, sometimes referred to as the conjugate method.
He uses a lot of science, and does his best to break it down into laymans terms. Its important to understand the westside system is, first and foremost, designed to develop strength. You should use a different variation every single week sometimes the book says. Westside barbell the official fan page posts facebook. Conjugate training varies exercise, weight, speed, and volume of exercises, thus avoiding adaptations of the body. Order your copy or copies of the book of methods by using the order form on the right. 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.
Using the conjugate method for raw powerlifting by rothenberg, jacob isbn. The standard template there is a great story from dave about how the standard template originated. Everyday low prices and free delivery on eligible orders. 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. Foreward the conjugate system is new hot word when it comes to training systems right now. I stopped because it was just too mentally exhausting. The only 5 strength training programs youll ever need. Were all well aware that the westside barbell club is the home to some of the strongest, most gifted powerlifters in the world.
The raw westside bundle audiobook by jacob rothenberg. Wide stance air squat w 2 second pause in the bottom. 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. A comprehensive users guide to the westside barbell conjugate method for powerlifting, by worldrecord holder and coach jordan syatt. Each week we use different exercises to max out on. 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. The westside barbell method, also known as the conjugate method, was developed by louie simmons. Bulgarian system, where nearmax lifts are performed every workout. The complete how to system on using conjugate for raw powerlifting raw conjugate series book 1 jacob rothenberg.
Exercises can include various forms of the box squat, rack pull, deficit deadlift, and good morning, performed at a rep max. Does anyone have any past experiences or opinions on the westside barbell template. Conjugate periodization the westside model catalyst fitness. Westside barbell template working with the standard template by jim wendler for.
Higher rep work can be beneficial, but it needs to be properly managed. This bundle includes three audiobooks, plus a bonus section for frequently asked questions about using the westside system for raw lifting. May 30, 2017 get the best nutrition book ever written. The westside barbell conjugate method is one of the only systems that prioritizes recovery on a weekly basis. Top 3 faqs about westside barbell conjugate system. The conjugate club will be the only resource you need to unlock optimal training for maximal results. 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. 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 conjugate method by westside barbell beast blog. Jan 01, 2008 westside barbell book of methods by louie. Westside s conjugate method follows the bulgarian system of maxing out on each max effort day. Westside barbell the official fan page 457 industry dr, columbus, ohio 43204 rated 4. I found out early on that after 3 weeks of doing the same lift i regressed. The classic conjugate template calls for 4 training days per week. After all, i had been seeing progress on my lifts, particularly on lifts using bands and chains. Ive also found that, like any other system, you must manipulate it to suit your specific needs.
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. 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. However, at westside barbell twoadays are not uncommon as they are training to be champions the strongest in the world. To this day, the westside barbell book of methods is one of the most interesting works ive ever read on powerlifting. We are still going to use 1rep maxes for our primary means of developing intraintermuscular coordination, but there are a few strategies we can use to ensure we incur extra volume when needed. The wide variety of special exercises will perfect form. Using the conjugate method for raw powerlifting kindle edition.