Ever feel stuck in a weight training rut? You’re not alone. Louie Simmons, the mastermind behind Westside Barbell, argues traditional methods like progressive overload have limitations. Here, we explore the Westside Conjugate Method, a program designed to break through plateaus and maximize results.
The Westside Philosophy: Strength is Math
Simmons views weight training as a perfect blend of math, biomechanics, and physics. Westside’s conjugate method emphasizes precise training phases and targeted exercises to systematically build strength, speed, and power.
The Weekly Breakdown: Specialization is Key
The Westside program allocates specific days to develop different aspects of lifts like the squat, bench press, and deadlift.
- Dynamic Day: Focuses on building speed and perfecting form using moderate weights (50-60% of 1RM) for squats and deadlifts, and close-grip bench press (60% of no-shirt max or 50% of max with a shirt) for reps in the 3-10 range.
- Max Effort Day: This is where you push your limits. Expect singles or triples in squats and deadlifts, and good mornings, using weights at or above 90% of your 1RM. Rotate the core lifts each week to avoid overtraining.
Beyond the Big Three: Accessory Work Matters
The conjugate method doesn’t neglect accessory lifts. After core lifts on both dynamic and max effort days, the program prescribes exercises for glutes, hamstrings, core, back, and triceps depending on the lift.
Periodization: A Wave of Progress
Westside utilizes a wave periodization model. Instead of progressively increasing weight each week, the program cycles through different percentages, allowing for technique refinement and building speed before pushing for heavier weights.
Benefits of the Conjugate Method
- Reduced Injury Risk: By avoiding the high volume associated with progressive overload, the conjugate method helps prevent injuries.
- Strength Gains & Power Development: The targeted approach builds both absolute strength and explosive power, translating to bigger lifts on competition day.
- Improved Technique: The focus on dynamic days and multiple variations of core lifts refines lifting technique.
The Westside Conjugate Method: Not for Everyone
The Westside program is demanding and requires experienced lifters with a strong foundation. It’s also not for the faint of heart – max effort days push you to your limits.
Breaking Through the Plateau
If you’re stuck in a training rut and traditional methods aren’t delivering results, the Westside Conjugate Method offers a unique and potentially highly effective approach. Remember, consult a coach or trainer before starting any new program, especially one as intense as this. With dedication and proper execution, the conjugate method can propel you to new strength levels and help you achieve those long-sought-after personal bests.
Check out our previous post about Unlock Explosive Squats: Box Squatting and Beyond.