Westside barbell training method for beginners fitness. Tactical barbell program spreadsheets 6 routines 2020. Recommended the westside barbell book of methods by louie simmons. In writing this article i solely aim to provide a reliable source of information which outlines how to use the westside barbell conjugate method this article will not be devoted to explaining the science or methodology behind conjugate method. Introduction the westside barbell program is the brainchild of powerlifter and strength coach louie simmons. 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. Building the bench press westside barbell style syatt. Motion raise the barbell until it reaches the top of your chest and lower it back down slowly after a short pause. Pick two sessions where you work up to a 610 rep max on a compound barbell movement immediately after your main work.
Article by louie simmons there is much talk about training philosophies, methods, and methodologies. Barbell exercises are incredibly potent muscle builders. On max effort bench press day, you pick one of these exercises and work to a 1rm. It offers evidence based exercise prescription tools and resources including reference articles, comprehensive exercise libraries, and fitness calculators.
Ive heard that at westside the lifters do a lot of extra workouts. Workout routine barbell full body printed on may 26 2011. The benefits of barbell exercises when youre strength training, the best tool you can use is the barbell, says personal trainer tom wright. Exercises should not be reused until after 46 weeks. Westside powerlifting morning crewdynamic effort lower body workout may 5, 2017. Powerlifting crew workout main lift speed squats against green bands. Better powerlifting by bodybuilding juggernaut training. It is suggested that you do a lot of good mornings while on the westside template. Laura is the world record holder in the squat and total in two weight classes, so the upper back work is a must.
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. Theyve been grouped into similar subcategories to help you find a split routine best suited for your needs and goals. Westside barbell is an invitation only training facilityliving laboratory pushing the boundaries of athletic performance under the guidance of louie simmons. Westside has always relied on a lot of special exercises, but we have done more deadlifting in the form of speed pulls in the last few years. Day 1 maxlifting deadliftsquat day 2 rest day 3 maxlifting bench press day 4 rest day 5 dynamic lifting for lower body day 6 rest day 7 dynamic lifting for upper. 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. He has trained at guerrilla squad barbell, westside barbell, lexen xtreme, and is now home at berea barbell. The programs principles are borrowing from soviet and bulgarian weightlifting training techniques and ingeniously adapted to powerlifting.
The following workouts listed below is a sample template of westside and a hybrid of westside. If you performed only squats, deadlifts, bench press and overhead press you would be able to build a substantial amount of muscle mass. Both of these workouts were not created by myself, they were created by mike ruggeria and joe defranco. Simmons is a prolific writer and has written numerous articles, available free online, about the details of his system. We have always done a lot of rack pulls on max effort day. Westside powerlifting morning crewmax effort upper body workout may 3, 2017. Then she does lots of dumbbell extension rollbacks or with elbows out to the side. While inspired by westside barbell club, it is not affiliated with westside or louie simmons. Westside for skinny bastards a modified lifting program for hardgainers by joe defranco this article originally appeared on. Seemingly every day i am accosted by one or more individuals and asked, jordan, i think ive hit a plateau, bro. Included are the operator, zulu, fighter, gladiator, mass, and grey man programs all in the same spreadsheet. The setup for the lower body is very similar to the set up for the upper body westside barbell routine. The 4 day split workout program spreadsheets below are grouped by split type. 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.
Westside training method louie simmons powerlifting method. Tactical barbell is essential reading for anyone that needs operational strength e. This workout takes things a step further and add in several. Westside barbell training incorporates 4 workouts per week. Shoulders upright row barbell secondary muscles front deltoids, outer deltoids, trapezius starting position stand up and hold the barbell with your hands in front of your thighs, hands at a mediumgrip position, palms facing backwards. Performing an exercise at 90% of 1rm for more than 3 weeks will result in accommodation and digression in strength.
Does anyone have any past experiences or opinions on the westside barbell template. Barbell rows, 4 sets of dumbbell presses to failure. After the speed day for squatting, we will do multiple sets of deadlifts off the floor with bands over the bar. Since louie started publishing his articles on his methodologies in power lifting usa back in the 1990s, the methods grew wildly in popularity. In my article the westside barbell conjugate method. Is there any westside barbell excel document available. Westside for skinny bastards is not a powerlifting program. Before i begin its important for me to clarify what i aim to accomplish through writing this article. What do these consist of, and how often should they be done. Westside barbell dvd teaser bench press secrets youtube. They recommend such strategies as doing reps to failure to eliminate assistance work and doing only the squat, bench press, and deadlift. There are no secrets to what kind of exercises, sets, and reps are done during a week. 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. Why the worlds strongest humans love going through hell.
I used this system for around a month mttf setup to break through some plateaus i had after dropping 10lbs. Brandon is one of only 19 men to ever total over 2200 raw, having 2204 which ties him for 16th all time 826. We know that ideally a workout should last 45 to 60 minutes due to our energy and testosterone levels dropping after this, but we also know that in order to achieve the goals we set, we must do more. I wanted to get my fiance started on a new workout routine, and i settled on westside for skinny bastards.
At what point should a lifter begin using this system. Small workouts during the week will greatly increase your chances of raising your total. Max effort bench press this includes a variety of exercises, but the most used are the floor press, 2 board press, 3 board press, incline press and close grip bench press. It seems everyone has their own, which they devised on the basis of their own experience. Westside barbell program spreadsheet spreadsheet collections. Westside barbell might scare people off because the thought of maxing out twice a week might lead to injuries, but the rotation of exercises usually removes most injury from repetitive movements. These 15 exercises and workout routines using a barbell will challenge you to master the king of all gym equipment. Eknights modified westside barbell strength workout. They are added here because they are some of the best powerlifting routines out. Westside for skinny bastards program templates ws4sb. Westside lifters rotate between two variants of the good morning, performing them with an arched or rounded back. Sign up for our email and be the first who know our special offers. Now, dont misread that and think it means no one ever gets injured. Rear and side delt work of all kinds is done in both bench workouts.
The program has been talked about in detail on elite fitness systems and by louie simmons in powerlifting usa. The westside barbell philosophy challenges popular beliefs about the wa. Westside for skinny bastards a modified lifting program. You will have one day that is max effort focused and another day reserved for speed work. This images was upload at november 28, 2018 upload by viviana k in excel spreadsheet. Best 4 day workout split program spreadsheets routine.
The program is geared for general strength enthusiasts, from high school students to working professionals. The program is 4 days per week and uses relatively heavy weight two of those days and. 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. You can do small workouts, 1530 minutes per workout. Powerlifting crew workout main lift bench press work up to. In his strength journey he has competed in bodybuilding, strongman, and powerlifting. Most will switch to a different exercise every 12 weeks and simply try to break their record. The former involves holding the bar throughout the movement as if you were doing a widestance squatchest out and shoulders back, core flexed to hold the natural arch of your lower back. I found the amount of freedom the original template gives somewhat daunting, but i eventually settled on this version. My lab is the weight room and my lab rats are my athletes. The extra workouts for the squat and deadlift should be no longer than 30 minutes, paying special attention to the abs, entire back, hams, and glutes, again doing two or three exercises per workout.