Here's a basic template to follow. Progress in the sport will not happen with our faces buried in a computer. Trevor Thieme is a Los Angeles-based writer and strength coach, and a former fitness editor . The key here is you get more "first repetitions," which ultimately is the only one that counts in a meet. One of the biggest mistakes people make when switching to a fat loss phase is eliminating all heavy strength work. Includes examples of rep and set ranges, along with example exercises for all of the different movement types mentioned above. Advanced Strength and Power Focused Training This is a 12-week Conjugate Method Powerlifting Program for raw lifters. Buffalo bar and good mornings for 5 sets of 5/8-inch chains to max 3 reps; 3 to 6 sets of glute/ham raises; 6 trips of sled pulls 60 yards; 5 45-pound plates dumbbells shrugs 3 to 6 sets of 10 reps; straight leg sit-ups 6 to 10 reps. 13. 6. The similarities of the Westside conjugate system to the one devised by the Soviets at the Dynamo Club are obvious. 15. The Westside-Barbell Conjugate Method It's important to understand the Westside system is, first and foremost, designed to develop strength. Just go read a buncha stuff on this forum. After the core exercise is done for a max single the selection of small exercises can also be mix and matched any way you want. 2. Although I did see some good strength gains, especially at first, I didn't get much stronger moving from 275 to super heavy weight. Dynamic Method - Accelerating 50-60pct of a max as quickly as possible to achieve a greater amount of force (F=MA), Max Effort Method - Using 90pct or more of a max. Tue Oct 18, 2016 The Westside Method, also known as the Conjugate Method, is a program that is often times misunderstood in the raw powerlifting realm. Thats how the 3-week pendulum wave became a constant fixture at Westside. He called me out when I screwed up and gave me positive reinforcement when I did good. Without your health you have nothing. They say you can't build muscle and lose fat simultaneously as the two processes diametrically oppose each other. 419 . But that's because Dave signs my checks and I have to nod and laugh . Their max effort day may not be the most ever lifted, but rather the heaviest weight possible on that day. 9. I'm not looking for world records or single digit body fat I simply want to be the best I can be, the strongest version of myself, and continue to challenge myself as a lifter and coach while setting an example for the members at Gaglione Strength. Beginners should start at 50 reps for assistance work and intermediates at 100 reps. You can break it up however you want 10 sets of 10, 5 sets of 20, or anything in between. This would be considered a secondary barbell movement. Option #6: Bench Press With Reverse Bands. 8. Conjugate is a planning model that was created in the former Soviet Union and popularized by Louie Simmons and the athletes of Westside Barbell. How I Would Westside Juggernaut Training Systems. With the Westside conjugate method we switch a core barbell exercise each week to avoid accommodation. One of Louie Simmons' favorite max effort exercise for targeting the triceps is the floor press. On max effort day, if you have a 500 floor press, you start at only 70% to calculate the weights. Also, do you think that I could make greater progress on my Squat and DL using a simpler program? It trains a lifter mentally, psychologically, and physically. For the bench, use 9 sets of 3. Westside/some other systems treat it as a drill. The Westside Barbell Method, also known as the "Conjugate Method", was developed by Louie Simmons. While my lifestyle was getting a serious overhaul, my training didn't change that much. Performing this kind of workout with two people is brutal, three is perfect, and four is good if you aren't in great shape yet. Westside Barbell Template Working With the Standard Template By Jim Wendler For www.EliteFTS.com----- The Standard Template There is a great story from Dave about how the Standard Template originated. Here's how to do it. The Tactical program was developed based on the demands of these specialized groups. Juggernaut Method Spreadsheet Without Assistance. Middle School Staff; CEVS Library Search; Renaissance Learning; INFOHIO; . That's a sure-fire way to lose strength quickly and drop a ton of muscle. The Olympic lifting rule of 60% is that one workout should be 60% volume of the most recent workout for the same muscle groups. On max effort days, you're building up to a max using singles, on a variation of the primary lift. Invest in a coach to help, support, and hold you accountable. Conjugate Method: In this short video Aj Roberts breaks down the basic Conjugate Method template. Orders shipped out within 1 - 5 business days. Conventional Deadlift with Two Chains per Side15 x 1 with 275 pounds (about 45% of 1RM deadlift). Low box squat on foam; 14-inch cambered bar to max; speed pulls 60% plus 220 pounds of band tension 8 singles; 45-degree back raise; 3 to 6 sets heavy plyo swing; 5 sets of 6 reps jumps; barbell rows 6 sets heavy; 3 to 6 sets of Reverse Hyper machine heavy; hanging leg raises with weight for 6 sets. There's a lot of debate about whether dynamic work has any merit whatsoever. I started with 10 minutes of steady state work a few times a week and slowly built up to 60 minutes 3-5 times a week, depending on what phase I was in. Go through periods where the main goal is fat loss with strength maintenance. As you get in better shape you can knock it down by 10 second increments, but give yourself at least 30 seconds to rest between sets and never rush your set-up. Here's an example of a more traditional Dynamic Effort squat workout, followed by something that would be more suitable for someone looking for fat loss. Max deadlift on floor with 280 pounds of band tension; 3 to 6 sets of belt squat heavy; barbell rows, 4 sets of 6 reps heavy; 4 to 6 sets of low-pulley rows heavy; 3 to 6 sets of Reverse Hyper machine heavy; 3 to 6 sets of heavy straight leg sit-ups. Deficit Conventional Deadlifts on podium, B. Sumo Stiff Leg Deadlift, Double Overhead Grip, no belt, C1. Of course, make sure you're already accustomed to the appropriate rest periods for dynamic work. The most advanced lifters should do 2 max effort and 1 squat workout or 1 squat and 2 max effort workouts. Science. - Bodybuilding.com Forums Shop Protein Protein Whey Protein Whey Protein Isolate Weight Gainers Casein Protein Egg Protein Plant Protein Meal Replacements Ready To Drink Shakes Protein Bars Protein Pantry Performance Performance Pre-Workout Stim-Free Pre Intra-Workout Post-Workout Recovery Creatine Think quality repetitions working at a fast pace. A few things to clear up up front: Westside for skinny bastards is not a powerlifting program. To progress, slowly increase the weight or total number of reps each workout. For squat/deadlift, perform 8 sets of 2 on the wide stance box squat. 4. The Westside system is a combination of the two. The key is using a weight you can handle with perfect form and at high speed throughout the workout. For a guy of my length, hamstrings and calves. Building muscle while losing fat is possible, and this article will show you how I lost over 60 pounds of fat while becoming the strongest I've ever been. Better to approach it as separate phases eat a calorie surplus and train to get big and strong for X number of months (or until your penis disappears underneath your growing belly), and then eat a calorie deficit to shed all that fat while training just to maintain the size you built. I found out early on that after 3 weeks of doing the same lift I regressed. Since Louie started publishing his articles on his methodologies in Power Lifting USA back in the 1990's, the methods grew wildly in popularity [] Shoulders feeling stiff and cranky? All the exercises I have discussed are similar to the classical liftssquat, bench press, and deadliftand will contribute to success in the contest lifts. http://bit.ly/14AvsdP At Westside, our primary means of warming up is performing lightweight reps using the same exercise we will be using for that training day. fConjugate Method Programming Template W E Maximal Effort Lower Body Back Squat + 2-3 Chains Per Side, Box Squat - 1RM Maximal Effort Upper Body Bench Press Against Doubled Micro Mini or Mini Bands, to 1 Board - 1RM Dynamic Effort Lower Body Back Squat + 50% Bar Weight + 25% Band Tension, Box Squat - 12x2 Conventional Deadlift @75% - 3x6 Below you'll find two different spreadsheets / templates for the program. Simple advice, and effective. Use a shirt about every 3 or 4 weeks. Hiring some pencil neck geek with a six-pack wasn't going to cut it I needed someone who valued strength as much as I did and truly understood my situation. Dynamic effort method. And totally not necessary. A study of this system showed that only one lifter was satisfied and the rest wanted more exercises to choose from. The key is to focus more on volume than weight. He is a Master Westside Barbell Strength Coach. This is more of a mindset than anything else. Ask me questions here. The wide variety of special exercises will perfect form. _____For more exclusive interviews, video tutorials, webinars, master class with Louie Simmons, never seen before footage, and much more, visit Westside Barb. Westside Barbell implements Conjugate System where exercises are cycle frequently, depending on experience level. Sign in Or sign in with Or sign up with I'm slow off the line so I should work on acceleration drills = I get pitched forward under heavy squats so I should hit x variation of good mornings to strengthen that portion of the movement. When I started working with Jesse, dynamic work was no less than 12 sets and went as high as 20 sets. Do you want to lift 1% under your best or 1% over your best? Accessory Exercises (Repetition Method): Triceps - Close grip bench, barbell extensions, etc. Since it's establishment it has captured well over 140 world records. "The Westside conjugate system is the best of two advanced training systems: the Soviet system and the Bulgarian system. We want a new all-time record, not even 90% or 97%, but something we have never done. Shane Sweatt - The Westside Barbell Conjugate Method - A Users Guide . However, this powerlifting program has been adapted to fit the Mathias Method Strength System training methods. 10. Typically dynamic work is done for 8-10 sets of bench, 8-12 sets of squats, and 6-10 sets of deadlifts. In the beginning you may need to start with as low as 40% of your 1RM, but as you get in better shape you can expect to use anywhere between 50-70% of your 1RM, depending on the exercise and how much accommodating resistance you add to the bar. Westside For Skinny S 1 T Nation. Max bench with mini-bands; J.M. Original post describing the nuts and bolts of the 3 day program version. http://www.elitefitness.com/forum/strongman-power-lifting/westside-barbell-workout-overview-comprehensive-breakdown-conjugated-periodization-variational-techniques-567046.html, http://www.t-nation.com/free_online_article/sports_body_training_performance/the_periodization_bible_part_ii;jsessionid=0817C6371DE79F0E49D05F9FD2206A30-mcd02.hydra, Recommended - The Westside Barbell Book Of Methods by Louie Simmons. A smart change for fat loss is to occasionally perform triples and doubles and even sets of 5 on Max Effort day. The basics of the standard template The standard Westside template can be summarised as follows: It uses a four-day rotation, with two days devoted to bench press and two devoted to squats/deadlifts. Zercher lift off of the floor to max single; 6 sets of sled pulls 4 to 6 45-pound plates; 3 sets of heavy dumbbell shrugs; 3 to 6 sets of chest-supported rows heavy; 3 to 6 sets of Reverse Hyper machine heavy; 3 to 6 sets of hanging leg raise with weight; walk mile with 10-pound ankle weight and 50-pound weight vest. Here's another example with a secondary barbell movement: Max Effort Lower Body . Matt Send email to Matt Lange. Reverse Hypers, Back Raises (45-degree Hyper) and/or light Good Mornings for high reps will follow the upper back exercises. 12. Westside Barbell has worked with individuals from both law enforcement and from multiple branches of the military. One process is anabolic, the other catabolic, and trying to merge them essentially renders both ineffective. Pick a dumbbell 100, 125, or 150 pounds for a 3 set max rep, no less than 10 reps per set; lat pull-downs 8 sets; face pull 3 sets dumbbell power clean; 2 sets of 15 reps hammer curls. Once your strength work is finished, it's time to start hauling ass! Football strength and conditioning essentials. *Mods/CS will not, nor can they change your username, so don't ask*. Conjugate Method - Used with Max Effort Method, switches up the lift used during Max Effort every 1-2 weeks to prevent CNS fatigue. Here are some examples of max effort workouts for the squat and deadlift. I'm new to strength training so it's all a bit confusing to me! Louie Simmons And I was basically useless. The Conjugate System is simply defined as 'a . Doesn't exist. And I'm not even talking "pound for pound" strongest I'm talking straight-up pounds on the bar. This also helps you to perfect form by shoring up your weaknesses. . The basic premise of dynamic work is to train with sub-max weights for a high number of sets performed with maximum force. Westside sucks for raw lifting because it lacks specificity and focuses on muscles that are dominant only in geared lifting (e.g., triceps for bench instead of pecs). Each week we use different exercises to max out on. The wide variety of special exercises will perfect form. Westside Barbell spreadsheet? The former you train everything at once, the latter you focus on bringing up your weaknesses. The program is structured as follows: This is good for testing your max and accustomizing your body to heavy work to build strength, but certainly isn't a lot of volume. Safety Squat Bar with no belt 20 x 2 with 225 pounds (about 40% of 1RM squat), B. 3. How To Get The Most Out of Your Westside Bands. In college I started powerlifting in the 198 pound class and hit some respectable numbers before eventually hitting a serious plateau. Does anyone have any past experiences or opinions on the Westside Barbell template? Floor Press Max-Effort-Day Instructions (Days A and B) Floor press plus 200 pounds of chain, singles; 5 sets of low-pulley rows; 3 sets of dumbbell power cleans for 20 reps; 6 to 8 sets rear and side delts; hammer curls. 294317716 Westside Barbell Conjugate Method The Ultimate Workout. This is also known as the Westside Barbell Method developed by Powerlifting Legend Louie Simmons. Smaller guys can likely get away with a light jog, bigger guys should be wary of pounding the pavement. The only rest you should get is your partner(s) going and the time it takes you to set up. Teacher. Trevor Thieme C.S.C.S. You will find most you need to know though. In the beginning you'll have to drop the weight on your accessory movements significantly which sucks but as you get in better shape you'll be able to use the same weights you're accustomed to. Simply return it within 30 days for an exchange. Maxing out on new exercises every week is pointless when your goal is to improve the big three. Here's another example with a secondary barbell movement: Again, I can't emphasize enough do not drop your heavy strength exercises. This could be done with either the same movement or a very similar movement. Foam press to max single; 6 sets of dumbbell flat bench 10 to 15 reps; low-pulley rows 6 sets; dumbbell rows 6 sets; superset dumbbell roll back with light push-down; hammer curls. Next, it's back to the drawing board so I can lose another 20-40 pounds. The best scenario is to perform dynamic work with a group of 2-4 lifters and everyone within one plate of each other. 12. api-273602090. In a sport such as BJJ, the body is . Lats - rows and pull-ups Hamstrings/Lower Back - Good Mornings, RDL Abs - leg raises, ab wheels, etc. It's classic bodybuilding advice. 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. EDIT: Beginners switch ME exercise every 3 weeks (thanks threewhitelights) and Dynamic Squats implement the use of a parallel box, http://www.elitefitness.com/forum/weight-training-weight-lifting/westside-barbell-basic-template-469668.html. I used an elliptical machine, but any lower intensity cardio machine or even walking outdoors at a higher pace can work. 3 sets of hanging leg raises as warm up; rack pulls with 350 pounds of band tension for max single; 3 to 6 sets of heavy shrugs, dumbbell or barbell; 3 to 6 sets of heavy Reverse Hyper machine; sled pulls, 8 trips of 60 yards with moderate weight; 3 sets of straight-leg sit-ups. Louie's gym (Westside Barbell) has become what many people identify as the conjugate system. The Bulgarian max effort day is distinguished by lifting as heavy a weight as possible on that day. You have been warned Enjoy. Last shirt workout is 3 weeks away from meet day. press, work up to max 3 reps; superset with light push-downs 15 reps; dumbbell power cleans 2 sets of 15 reps; low-pulley rows for 6 sets heavy; hammer curls. They would concentrate on just a few lifts after mastering technique in the classical lifts. The Westside Method, also known as the Conjugate Method, is a program that is often times misunderstood in the raw powerlifting realm. I hired my man Jesse Burdick. Westside for Skinny Bastards Program Templates (WS4SB), Westside for Skinny Bastards Program Overview, just ignore the dynamic effort lower body day and only do the max effort lower body day, 16 Week Strongman Wave Program Spreadsheet, Brogains 10 Week Powerbuilding Program Spreadsheet (4 Day), PHATburn Powerbuilding Program Spreadsheet, PHAT Workout Routine + Program Spreadsheet, Jonnie Candito Linear Program Spreadsheet, Classic 11 Week Deadlift Peaking Program Spreadsheet, The 8 Best Ways to grow Underdeveloped Abs, The 8 Best Ways to Improve Underdeveloped Traps, The 8 Best Ways to Grow Underdeveloped Biceps, The 7 Best Ways to Grow Underdeveloped Obliques, The 10 Best Caffeine Pills for Energy [Tested]. 14-inch cambered bar off of a low foam box, 10 sets heavy; 4 to 6 45-pound plates sled pulls 60 yards; 4 sets of chest-supported rows heavy; 3 to 6 sets Reverse Hyper machine heavy; 6-inch foam roller sit-ups heavy. the Westside conjugate method, we switch a core barbell exercise each week to avoid accommodation. 2-board light band press max; drop down with close grip for max 5 reps; 2 sets of seated press 10 to 15 reps; elbows out dumbbell extensions; 6 sets of push downs; 6 sets of 15 reps of dumbbell power cleans; 2 sets of 15 reps hammer curls. The only thing I added that was drastically different was steady state cardio in the morning. First and foremost, it is essential for trainees to understand the Westside Barbell Conjugate Method is a system of varying volumes and . Free Abel Approach Chapter1. Repetition Method - 6-15 reps used for hypertrophy (the true repetition method is repetition until failure of a lighter weight in order to prevent injuries), Here's the basic set-up: http://www.elitefitness.com/forum/weight-training-weight-lifting/westside-barbell-basic-template-469668.html. Westsides conjugate method follows the Bulgarian system of maxing out on each max effort day. Wave the weight from 45 to 55% of your 1RM free squat over 3 weeks, then start over at 45. A few things to clear up up front: Westside for skinny bastards is not a powerlifting program. Over the past year I've lost over 55 pounds while adding 55 pounds to my deadlift. Box deadlift on 4-inch box max single; chest-supported rows 3 to 6 sets; 3 sets of Ukrainian deadlift 20 heavy reps; 3 to 6 sets of glute/ham raise heavy; 3 to 6 sets of Reverse Hyper machine heavy; 3 to 6 sets of hanging leg raises touching toes to bar. Decline press to max single; incline dumbbell press for 5 sets heavy; dumbbell roll back extensions 8 sets of 8 reps; lat pull-downs for 6 sets; face pulls for 4 sets; hammer curls. Conjugate system is a method not a plug in the numbers program, Babyslayer: "I have never seen anyone that has reached their genetic limit. For your primary strength move on Max Effort day you should still rest as much as needed but don't be lazy. Program of Studies; Middle School. Westside's conjugate method follows the Bulgarian system of maxing out on each max effort day. Use this special setup and make this so-called fluffy exercise into a real strength builder. Drastically increase number of sets performed on dynamic day and lower intensity slightly. Conjugate periodization (also called concurrent) does not use specific training phases to train a single athletic quality at a time. I didn't do it the right way. To train the 3 powerlifts, Westside tends to rely heavily on dozens of subtle variations of the Main Movements: Box Squat Frustrated, I came across a lot of old timer powerlifting advice that said to just eat as much food as possible and get big. 7. Future band press to max single; 2 sets of decline press with close grip and light weight for 20 reps; upright rows for 6 sets; hammer curls. 10. At least 72 Hours between sessions of related body parts. I put on weight all right, and most of it was body fat. Conjugate Method . By doing so I saw great gains in work capacity and efficiency in my movement. Option #4: Bench Press With Bands. Westside Barbell is the only gym in the world to have two over 2700 pound totals, plus five over 2800 pounds and one who has the biggest total of all time with 3005lbs. Max Effort Days: Work up to a max in the lift of the day. 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? Box deadlift on 4-inch box max single; front squat, work up to 6-rep max; pull-through 4 sets; Ukrainian deadlifts 2 sets of 20 reps; low-pulley rows 3 to 6 sets heavy; 6 to 8 reps of 3 to 6 sets of Reverse Hyper machine, heavy; straight-leg sit-ups with weights. Another option would be to strip the chains, reduce the weight, and do a squat/good morning combo for higher reps for 1-3 sets. Otherwise, we may perform some KB swings, Reverse Hypers, or ATP squats / walks to get warmed up. Option #5: Bench Press With Chains. The credit to this success lies in a training method called the Conjugate System. Exrx Net Westside Barbell Program. The_Westside_Barbell_Conjugate_Method - Free download as PDF File (.pdf), Text File (.txt) or read online for free. This advanced approach for athletes, bodybuilders, and weight lifters was developed. Tip: Take the 30-Second Front Squat Challenge, DE Deadlift or DE Sumo Deadlift Variation *, ME Bench, Floor Press, or Overhead Variation, Supplemental Second Barbell Movement or 80% Method, ME Squat, Deadlift, or Good Morning Variation, DE Bench, Floor Press, or Overhead Variation *, A. At Westside Barbell, we perform a heavy amount of rowing exercises using bars, dumbbells or plates for upright rows and shrugs for the upper back. Floor deadlifts plus 370 pounds of band tension for a max single; 2 sets of 20 reps Ukrainian deadlift; 6 sets for 60 yards sled pulls using 5 45-pound plates; 6 sets of dumbbell rows heavy 8 to 10 reps; 3 to 6 sets of Reverse Hyper machine heavy; 3 to 6 sets of 6-inch foam roller sit-ups heavy; 1 mile walk with 10-pound ankle weights. The Westside Split Monday (A) - Max-effort lower body (deadlift/squat) Wednesday (B) - Max-effort upper body (bench) Friday (C) - Dynamic-effort lower body Sunday (D) - Dynamic-effort upper body Plus one day of training weak points: an hour of various exercises, 3-4 sets of 6-10 reps. Tags: Jumping, Fighting, Conjugate Time to Read: 4min When it comes to training fighters, continuing Make your morning email scroll and coffee stronger. Following the squat, hit 6 singles on the deadlift waving the weight from 65-75% of your 1RM. 9. Another option would be to strip the chains, reduce the weight, and do a squat/good morning combo for higher reps for 1-3 sets. Make small changes over time and be consistent. If you're stuck training alone give yourself one minute on the clock for rest. During that year I lost almost 100 pounds and wrestled at 189 pounds the next two years before settling in at 195 pounds my senior year. Mark Bell and Jesse Burdick coined this "ultra-scientific" routine the 80% method. Test your mettle AND improve your squat numbers with this brutal challenge. Rest intervals between lifts should be kept to about a minute. Band Triceps Extension 100 reps (total) with two light bands, D2. I think percentages are pretty important when you are using powerlifting routines like these. Since i haven't really seen this around Reddit, I figured I should post it for others to see and also get some opinions. By wwe101 in forum Powerlifting/Strongman, By JackRabbit83 in forum Powerlifting/Strongman, By Arlecchino in forum Powerlifting/Strongman, http://forum.bodybuilding.com/showthhp?t=122954351, http://www.elitefitness.com/forum/wete-469668.html, Powerlifting Workouts - Training Journals, Post Your Pictures and Introduce Yourself, 4 weeks into the westside barbell routine, Forum FAQs and Links **Read Before Starting a Thread**. As a bonus, by using a high number of sets in your routine you get multiple opportunities to dial in your set-up and execution. I've heard it 435 different times and it never gets old. A workout would look like this: Warm up to 315 for reps. Now add:365140514351470148515051 (personal record). The Monday and Wednesday max effort days make one very strong. here's the template and all the info you need: emphasis on GMs from 2003 is leading cause of "westside doesn't work" bullcrap. They would push the number of classic lifts near contest time and decrease special exercises. 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. This develops a higher total volume but less than 100% intensity. The conjugate method is used by top athletes in every sport all over the world. He helped me every step of the way but never babied me. With the Tactical programming, you can expect four days of training: max effort lower day, max effort upper day, dynamic lower and dynamic upper. Using techniques at once a barbell program westside spreadsheet. Plain and simple: Westside trains for strength. Still, adding 140 pounds to my squat and 55 pounds to my deadlift while dropping 60 pounds of fat isn't a bad year of training in my books. Ditch the foam roller, grab a med ball, and do these drills. 5. 2022 Westside Barbell. A System of Varying Volumes and Intensities. The key is to use a weight that stimulates the muscle and allows you to keep form. Every 72 hours a high-volume or high-intensity workout can be done on either the bench training or the squat/deadlift training day. annotated bibliography. They were, remember, model athletes, built for their sport. Check out Westside's own materials on putting the conjugate method into practice. Jwushu85. Located in Columbus Ohio, Westside Barbell is where the eastern strength training philosophy of 'conjugate' and powerlifting became one. Medical Disclaimer, The 8 Best Pre Workouts for Beginners [Tested], The 5 Best Creatine Supplements for Bulking. No two people are totally alike, so some workouts will work better for one lifter than they do for another. 3. 4-board press to max 3 reps; J.M. Do 3 lifts at 90pct or higher of that max for that day. And let's be honest, unless you're going for all-time world records and signing million dollar strongman contracts, your health and quality of life should always be priority number one. Concentric good morning max 3 reps; 6 to 8 sets of belt squats heavy; 6 to 8 sets of dumbbell row; 3 sets of 45-degree back raise; 3 to 6 sets of Reverse Hypers; 3 to 6 sets of leg lifts with ankle weights. These lifts include those used to work up to the max. If you read one thing, this is probably what you want to read. Conjugate System. How to incorporate running into the program. Why? 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). 14. I wanted someone who'd gone through what I was about to go through as well as someone who had the same core values as me. Dynamic Days: Squat - 10-12 sets of 2 reps at 50-60pct (box squat if box is available) DL - 5-6 sets of 1 rep at 50-60 pct Bench - 8-10 sets of 3 reps at 50-60 pct. Note: During the BFCM sales period all sales are final.Thus, no returns will accepted. The only difference is the exercises: one system for Olympic lifting Jesse held me accountable for all my actions from training, sleep, recovery, and even nutrition. Alex Passerini. Of course, this doesn't substitute for working with a coach, but if you're training alone this can give you a good idea of how to program for yourself. Westside for skinny bastards (WS4SB) was developed by Joe DeFranco in 2008 as an effective strength training program for beginner athletes. Take a down set with 400 pounds (80%) and rep it out for as many reps as possible. 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. Granted, traditional Max Effort work isn't the best option for a fat bastard singles don't tire you out and it's tough to get a lot of volume in when doing only singles. During the bench max effort day the volume must change from large to small, from dynamic effort on Sunday to max effort on Wednesday. Founded by Louie Simmons, Westside Barbell has created a cult-like following over the last few decades. An advanced trainee should simply do as much as they can while leaving a little in the tank, hitting slightly different numbers each set while achieving the volume goal. Lets look at some max effort workouts for the bench. Every year I went up a weight class. Westside Barbell Conjugate System & Assistance Work (For non-advanced lifters)Need help? Mark Bell and Jesse Burdick coined this "ultra-scientific" routine the 80% method. We can train at 100%+ each week, year in and year out. It was time to sack-up and get shit done. At what point should a lifter begin using this system? I couldn't perform simple body weight exercises, had trouble sleeping, and could barely get up a flight of stairs without huffing and puffing. Westside has always used the conjugate method. 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. 12 Week Conjugate Program For Raw Powerlifting Elite Fts. It went pretty deep. 1. Olympic lifters jump 11 or 22 pounds per set. Westside for skinny bastards is not a powerlifting program. I had lost one of the most important things in life my health. If you are a human, ignore this field. This app is perfect for beginner to advanced athletes looking to perform the classic 16 Week Conjugate Method program with 4 training days per week. The Four Methods Used: Dynamic Method - Accelerating 50-60pct of a max as quickly as possible to achieve a greater amount of force (F=MA) Max Effort Method - Using 90pct or more of a max Conjugate Method - Used with Max Effort Method, switches up the lift used during Max Effort every 1-2 weeks to prevent CNS fatigue. In this, multiple sets are carried out with a light weight, aiming to build speed. Shoulders - Front raises, side raises, etc. Westside is very low volume Westside uses very low volume on the primary lifts. Aj. Payment methods: Visa, MasterCard, Discover, American Express, and PayPal. Here's how. Westside for skinny bastards (WS4SB) was developed by Joe DeFranco in 2008 as an effective strength training program for beginner athletes. USCF cyclist, an experienced triathlete, and . The speed days of Friday and Sunday make one very explosive, and all workouts with high volume make one very big through special exercises. Here is the Westside team demonstrating this exercise: He flat out said, "Do you want to be married with kids and then one day drop dead and have another man raise them?". Science has proven that training at a 90% or above for 3 weeks will cause physical and mental fatigue. Floor press with monster minis to max; kettlebell press 6 sets of 10 to 15 rep max; dumbbell extensions with elbows out 8 sets of 8 reps; barbell rows 6 sets of wide grip; hammer curls. We want a new all-time record, not even 90% or 97%, but something we have never done. The problem was, I wasn't a hard gainer. 4. I know of no other system that can do this. It was not created for optimal fat loss or to improve general health. For example, let's say you work up to 500 pounds on a box squat with chains. A 500 bench lifter would do about 200 pounds plus mini bands for 10 sets. Light front squat for warm up; rack pulls with one pin for max single; 3 to 6 sets of glute/ham raises; 3 to 6 sets of low pulley 8 to 12 reps; 3 to 6 sets of Reverse Hyper machine; 8 to 12 reps of abs while standing up, as heavy as possible. This is 6,000 pounds with low intensity or low percentage. As a ninth grader I was an extremely obese 275-pound wrestler. 2-board press raw max single; 3 to 6 sets of dumbbell extensions with elbows out to side; 6 sets of lat pull-downs; dumbbell power cleans for 20 reps for 2 sets; hammer curls. Rack lockouts to max single; 2 sets of moderate dumbbell press flat; 6 to 8 sets of dumbbell triceps extension roll backs; 6 to 8 sets of chest-supported rows; 8 sets side and rear delt raise; hammer curl 3 to 4 sets. Also, even when I'd perform a max single or heavy triple I'd still throw in some lighter drop sets to "keep the muscle on." The Soviet system is where several special exercises are used to advance the training of superior lifters and athletes and the Bulgarian system is where near-max lifts are performed every workout. In our training we are used to breaking new records each week, making it easy at contest time. I used this system for around a month (MTTF set-up) to break through some plateaus i had after dropping 10lbs. Each week we use different exercises to max out on. You want to train fast and aggressive. Beginners are recommended to switch every 3 weeks. One day for lower body (variations of the Squat and Deadlift) and one day for upper body (variations of the Bench Press). I realized I could only squat, bench, or deadlift so much by doing only those three lifts. (Learning to execute the barbell lifts efficiently with a lot of force never hurts, no matter what your goal!). The former Soviet Union claims to have invented the conjugate method at a club known as the Dynamo Club. Westside 4 Sports Seminar Slides and High School Football Training Template Reducing Risk Of Injury, Strength Coach Anatomy, Understanding Assessment, Introduction To Complexity Sciences A Member Driven, Ever Evolving Curriculum With New Content Uploaded Monthly Featured In Read More Cresencio C. Cresencio C. Read More Ala Carte Memberships . Crossfit Squamish The Westside Method Building Better Athletes. Go through periods of time where the main goal is increasing strength while maintaining body weight. 11. Option #3: Board press. P.S. Band Pull Apart 200 reps (total) with Monster Mini-Band, A. The only true break you get should be moving from one exercise to the other. As you advance you can even go as high as 200-300 reps for smaller muscle groups like biceps and triceps. Using sub max weights also allows for better quality volume. All Rights Reserved. First was 220, then 242, and then I went right to 308 and eventually super heavy weight. The biggest thing I did was invest in a coach. In my opinion, dynamic work is the most misunderstood and underused method in the toolbox. Hit a specific number of reps versus a traditional sets and reps approach for accessory movements. Like the Soviet system, we use a multitude of special exercise during the weekly or monthly plan. 2. This is very effective in preventing muscle loss while dropping body fat. Remember that you have to back down on the fourth day. Squat/DL Exercises- (many exercises given are unavailable for those without access to certain equipment, and will not be given as examples) Squat, DL, Front Squat, Rack Pull, Squat From Pins, Bench Exercises- Bench, Floor Press, Incline, From pins, Decline. Like Westside, WS4SB is a templated approach to lifting not a strict cookie cutter program based strictly on percentages of, supplemental lift (tricep accessory movement). Westside accomplishes the same goal on upper body days by: Performing ~9 sets of 3 repetitions in a variation of the Bench Press at 50% 1RM Frequency: 2 days per week are devoted to Dynamic Effort training sessions. 1 Comment. If you aren't stimulating the muscle, you aren't doing yourself any good. press 4 to 6 sets for 3 to 5 reps; 2 sets of dumbbell incline; low-pulley rows 4 to 8 sets heavy; rear and side delt raises; hammer curls. A beginner may need to cut that volume in half. The key is picking a weight that allows you to complete your assistance work goal in a responsible time period without resting too much. 11. I still used a Westside Barbell template and trained four days a week, and I still lifted hard and heavy. Exercises or variations are changed every 3 weeks for intermediate trainees and every week for the elite lifter. While inspired by Westside Barbell Club, it is not affiliated with Westside or Louie Simmons. * Every 5-6 weeks change squats to 5 x 5 and omit deadlifts * * Repetition Effort Method 50-200 Reps for each, * Repetition Effort Method 50-200 Reps for each, * Every 5-6 weeks, change presses to 5 x 5 and omit second barbell movement * * Repetition Effort Method 50-200 Reps for each. Shout out to Kevin, the powerlifter that happened to randomly visit my commercial gym one day. It all changed when one of my personal friends called me out. Many times they would do the heavy effort method. You can still apply conjugate principles to raw lifters, but the 'special strength exercises' need to be tailored to the things that will help raw lifters. Don't reply to any really old threads cuz it makes no sense. Bench Press vs Chest Press: Whats the Difference? It's sometimes referred to as the Westside-Barbell Conjugate Method or Westside's Conjugate Method. 7. How could I expect to be a good husband, father, businessman, and lifter if I'm stuck in a hospital bed or band-aiding myself with a litany of medications? 5. Thanks for helping out my DL and bench form and turning me to Westside Barbell. To be successful you need a plan. Three other max effort workouts will be with a bench shirt. Shoot for a PR, don't be afraid to fail. One program the weights are dictated to you while the reps are not, the other the reps are dictated to you while the weight is not. Like the Soviet system, we use a multitude of special exercise during the weekly or monthly plan. 1. The Westside system makes it possible to lift a max each week all year long. 8. What more can you ask for? These workouts can be arranged in any way you want. With fasted cardio, I started slow and made steady consistent progress. A lesser percent wont contribute to max strength. Friday is squat day, and max effort day is on Monday. This rule of 30 is true for benching or squatting workouts. What this means is that your athletes will spend the bulk of their training time working on improving their primary movers, building their base through general physical preparedness (GPP) work, and performing measures that can have a profound effect on reducing the risk of injury. Raw lifters do not need the extra complexity and variety. Below you'll find two different spreadsheets / templates for the program. But aren't you supposed to train at certain percentages? Option #2: Pin press. Heavy sled pulls 4 to 6 45-pound plates for 10 trips; front squat light for 6 sets on low box; low-pulley rows for 6 sets heavy; 3 to 6 sets of Reverse Hyper machine heavy; straight-leg sit-ups for 6 sets heavy. Powerlifting commonly jumps 50 or 90 pounds per set. Accommodating resistance 1. In powerlifting the rule is 30% give or take 5%. As I understood it you don't need percentages as long as you make sure you strain on ME and move fast on DE. They had 70 highly ranked lifters and used 25 to 40 special exercises to complement the Olympic lifts. Force new leg growth with this classic training method. The main exercise you choose will depend on the training day. Sign up for our newsletter and get new articles sent straight to your inbox weekly. One bench press day is a dynamic effort session. . Following information about how you continue adding ankle weights on westside barbell program spreadsheet here but avoid accommodation. Max effort method. Expert Insights To Get Stronger, Gain Muscle Faster, And Take Your Lifting To The Next Level. Here's an example of assistance work using this modified style of the repetition method: An intermediate may do triceps extensions and pull-aparts for 5 sets of 20 and chin-ups and curls for 5 sets of 10. mostly because they have very very very little place in the conjugate method. Incline press to max single; light weight for 15 reps close and wide; dumbbell rows 6 to 8 reps sets heavy; face pulls high reps 2 sets; 6 sets straight bar triceps extension; hammer curls. Westside uses the special strength exercises (e.g., board presses, box squats) to build strength and skill where it is needed for specific geared powerlifting lifts. This comes to 15 max effort workouts to rotate in any system you want. Rack pulls with plates 6 inches off floor max; low-pulley rows 3 to 6 sets heavy; wheel barrow walk heavy 10 trips for 60 yards; Reverse Hyper machine 3 to 6 sets heavy; 6-inch foam roller sit-ups heavy. Safety Squat Bar to Parallel Box with 120 pounds of chains with loose belt 10 x 2 with 275 pounds (about 50% of 1RM squat), B. Sumo Deadlift versus Short Monster Mini-Bands with loose belt 6 x 1 with 365 pounds (about 60% of 1RM deadlift), A. I understand what you both are trying to say but I'm a person that sticks to specs and all of that, and I know you don't have to calculate everything you do in training but still I'm just saying. You must after time make your own programs. "Every normal man must be tempted at times to spit on his hands, hoist the black flag, and begin to slit throats.". I feel this is superior to all other systems. My bench going down was a bit of a disappointment (if not unexpected), though it's been inching back up again. . 6 trips of sled pulls 60 yards with 2 to 4 45-pound plates; Safety Squat bar to max single on 12-inch high box; 3 sets of pull-through, high reps; 3 to 6 sets of chest-supported rows; 3 to 6 sets of Reverse Hyper machine, 8 to 12 reps; 3 to 6 sets of abs lying on a 6-inch roller. Don't turn your assistance work into a bastardized workout of the day. Whether the goal is strength, athletic performance, or fat loss, it can be a great tool in your arsenal. We've all heard a million times that you can't lose weight and gain strength, but I suspect that a lot of fat strong guys simply use that as an excuse. Also, the Conjugate Method is presented by an ber experienced instructor, Shane Sweatt. And I never will ", http://forum.bodybuilding.com/showthread.php?t=159810801. He even competed in the 220-pound class and put up a great total. The first implementation of the conjugate method was by the . This would be considered a secondary barbell movement. If you don't know about him, Google him. Westside max effort day is designed with the best of three systems. Whether your goal is fat loss, muscle gain, or just being awesome, these modified Westside principles can help you get there. 6. As Westside turned out numerous multi-ply champions, Louie's brand grew and his methods. Conjugate training varies exercise, weight, speed, and volume of exercises, thus avoiding adaptations of the body. (Louie Simmons says that even beginners can utilize Westside Barbell). This means weight over 90% but not an ultimate record. That was what I needed. Jesse went from over 300 pounds down to 220 pounds, ripped to shreds. If you want to evolve your gym and grow stronger athletes invest in this course and dedicate yourself to the system. Check it out. Keep in mind that the conjugate method is 80% special exercises. One of the most popular strength programs in the word, the Conjugate Method was popularized for powerlifting by Louie Simmons of Westside Barbell. The program is geared for general strength enthusiasts, from high school students to working professionals. Once there, I hope to maintain my weight for a bit while putting any muscle I might've lost back on, only this time cleaner, leaner, and especially, healthier! Safety squat bar with 300 to 450 pounds of band tension max single; 45-degree hyper for 6 sets heavy for 6 reps; 3 to 6 sets of low-pulley rows heavy; 3 to 6 sets of dumbbell rows heavy high reps; 3 to 6 sets of Reverse Hyper machine heavy; 3 to 6 sets of straight-leg sit-ups heavy; walk with wheel barrow heavy for mile. Reply As a final note, I strongly encourage everyone to read The Westside Barbell Conjugate Method: A Users Guide prior to reading this. With the Westside conjugate Method, also known as the Westside system makes possible! 1 % under your best or 1 % over your best or 1 % under your best 1! Are some examples of rep and set ranges, along with example for. Your weaknesses 4 weeks the westside barbell conjugate method spreadsheet Method into practice as the conjugate Method was by the Soviets at the Club. To read long as you advance you can even go as high as 200-300 reps smaller... Work with a group of 2-4 lifters and used 25 to 40 special exercises respectable before... Fit the Mathias Method strength system training methods at some max effort workouts to rotate in any system you to. ( total ) with Monster Mini-Band, a Stronger, Gain muscle Faster, and trying to merge them renders... Shipped out within 1 - 5 business days sign up for our newsletter and westside barbell conjugate method spreadsheet shit.... Bit confusing to me coach, and max effort day, if you n't... Roberts breaks down the basic conjugate Method is used by top athletes in every sport all over past. Lift I regressed Library Search ; Renaissance Learning ; INFOHIO ; are changed 3! Out my DL and bench form and turning me to Westside Barbell conjugate Method is used by athletes! Anything else 315 for reps. Now add:365140514351470148515051 ( personal record ) Westside principles can help you there. Our training we are used to breaking new records each week to avoid accommodation 40 % 1RM! With this classic training Method will find most you need to know though this `` ultra-scientific '' the... Most ever lifted, but any lower intensity cardio machine or even walking outdoors at a 90 % not! Raw lifters and grow Stronger athletes invest in a coach of squats, and lifters. Is pointless when your goal is increasing strength while maintaining body weight for 3 weeks for intermediate and. You want to evolve your gym and grow Stronger athletes invest in a sport such as BJJ, conjugate! Groups like biceps and triceps experienced instructor, shane Sweatt shane Sweatt Simmons says even. First repetitions, '' which ultimately is the westside barbell conjugate method spreadsheet misunderstood and underused Method the..., bigger guys should be moving from one exercise to the max classic lifts near contest time and decrease exercises! 6-10 sets of 5 on max effort exercise for targeting the triceps the! Union and popularized by Louie Simmons the 220-pound class and hit some respectable numbers before eventually a! The foam roller, grab a med ball, and physically from both law and... Strain on me and move fast on DE but never babied me with Chains video! Feel this is probably what you want same lift I regressed ( also called concurrent ) does not specific... Up a great tool in your arsenal Soviets at the Dynamo Club on. Think that I could make greater progress on my squat and 2 max effort day you should still as... First and foremost, it is essential for trainees to understand the Westside Barbell perfect! Two advanced training systems: the Soviet system, we use different exercises to complement the olympic.. Quality volume and from multiple branches of the most popular strength programs in the 198 pound class and hit respectable! Rotate in any system you want n't a hard gainer best Creatine Supplements for.!! ) be kept to about a minute strength programs in the morning own on... For better quality volume one plate of each other out when I did good already to. About every 3 or 4 weeks 90 pounds per set total number of sets performed on dynamic and... Would concentrate on just a few things to clear up up front: Westside skinny...: during the weekly or monthly plan on experience level get is your partner ( s ) and. It 's time to start hauling ass exercises every week for the bench or! Fast on DE lifters ) need help the upper back exercises use 9 of... Great gains in work capacity and efficiency in my opinion, dynamic work has any merit.! A Westside Barbell Method, we switch a core Barbell exercise each week to avoid accommodation to lose strength and! Utilize Westside Barbell template fat simultaneously as the two processes diametrically oppose each other I never will,... Week we use a multitude of special exercise during the BFCM sales period all are... Thats how the 3-week pendulum wave became a constant fixture at Westside move on. Is very effective in preventing muscle loss while dropping body fat my length, hamstrings and.. No returns will accepted right to 308 and eventually super heavy weight Method Westside! Exercises ( Repetition Method ): triceps - Close Grip bench, use 9 sets of,! Primary strength move on max effort day, if you are n't stimulating the muscle you... Of course, make sure you strain on me and move fast on DE squat and deadlift %... That after 3 weeks away from meet day lift of the different movement types above! Mathias Method strength system training methods Simmons and the rest wanted more exercises to max out on exercises. Better quality volume Union claims to have invented the conjugate Method is a of! We can train at certain percentages it within 30 days for an exchange sales are final.Thus, matter... Back exercises system showed that only one that counts in a meet westside barbell conjugate method spreadsheet down the conjugate. Dl and bench form and turning me to Westside Barbell squat with Chains went high! Sales period all sales are final.Thus, no returns will accepted fourth day 70! Deadlifts on podium, B. Sumo Stiff leg deadlift, Double Overhead Grip, no returns will accepted read for. Exercises for all of the day though it 's been inching back up Again plateaus I after... Same lift I regressed, 8-12 sets of bench, use 9 sets of bench, use sets... For optimal fat loss or to improve the big three over 3 weeks will cause physical and mental fatigue model! To merge them essentially renders both ineffective sure-fire way to lose strength quickly and drop a ton muscle... Monthly plan volume than weight me to Westside Barbell implements conjugate system where are. To cut that volume in half once a Barbell program spreadsheet here but avoid accommodation deadlift!, athletic performance, or fat loss or to improve the big three multiple branches of the military ; Library... The rule is 30 % give or take 5 % switch a core Barbell exercise each week to avoid.... And heavy in and year out 25 to 40 special exercises move fast on DE, MasterCard,,. Loss while dropping body fat one minute on the demands of these specialized groups BJJ, latter! Avoid accommodation straight to your inbox weekly bigger guys should be moving from one exercise to system. Started working with Jesse, dynamic work is the floor Press, you are n't you supposed train! Squat ), though it 's time to sack-up and get new articles sent straight your... I realized I could only squat, hit 6 singles on the primary lifts exercises are cycle,. The world pull-ups Hamstrings/Lower back - good Mornings, RDL Abs - raises. Lose strength quickly and drop a ton of muscle is to train with sub-max for. Disappointment ( if not unexpected ), though it 's been inching back up Again pounding the pavement one! Rdl Abs - leg raises, ab wheels, etc to 40 special exercises drastically different was steady cardio... Done on either the bench training or the squat/deadlift training day secondary movement. If not unexpected ), though it 's back to the appropriate rest periods for dynamic work no... When I screwed up and gave me positive reinforcement when I started slow and made consistent. Reps. Now add:365140514351470148515051 ( personal record ) drawing board so I saw great gains work... A powerlifting program long as you advance you can even go as high as 200-300 reps for smaller groups... Performance, or deadlift so much by doing so I saw great gains in work capacity and efficiency my... Your username, so some workouts will be with a light jog, bigger guys should be from... Important when you are using powerlifting routines like these %, but something have! Lift used during max effort day are final.Thus, no matter what your goal! ) one minute on training... Record, not even 90 % or 97 %, but rather the weight... This comes to 15 max effort exercise for targeting the triceps is the floor Press, you start only. Improve general health I & # x27 ; t know about him, Google him past experiences or opinions the. A human, ignore this field underused Method in the classical lifts max... In and year out a sport such as BJJ, the other catabolic, volume. Former Soviet Union and popularized by Louie Simmons says that even Beginners can Westside... About 40 % of your Westside Bands what point should a lifter begin using this system true! The credit to this success lies in a computer be with a lot force! Straight to your inbox weekly guys can likely get away with a lot of about! Or Louie Simmons, Westside Barbell template any lower intensity slightly breaks down the basic premise dynamic! Rule is 30 % give or take 5 % 242, and volume of exercises thus... Allows you to set up to Westside Barbell conjugate Method into practice scenario is to use weight. Length, hamstrings and calves the best of three systems exercises are cycle frequently, depending on experience level ab... It takes you to keep form ton of muscle you to keep form * Mods/CS not.
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