Westside Barbell stands out in the powerlifting world, not just for its roster of champions but for its innovative approach to training. This blog post delves into how Westside Barbell prioritizes precise volume control through its distinctive methods, setting it apart from the conventional progressive overload strategy. Discover the principles behind their success and how controlling volume plays a pivotal role in their athletes’ achievements.
The Challenge of Progressive Overload
The traditional method relies on constantly increasing weight, leading to uncontrolled volume. This can quickly lead to plateaus and even injuries.
Westside’s Solution: Flat Loading and the 1% Range
Westside Barbell combats this by utilizing flat loading. They train at the 1% range (around 60% of 1RM) with fixed sets and reps, ensuring consistent volume across training cycles. For example, to squat 600 lbs, they use:
- Week 1 & 2: 50% (300 lbs) x 12 sets of 2 reps = 7,200 lbs
- Week 3: 60% (360 lbs) x 10 sets of 2 reps = 7,200 lbs
This ensures consistent volume and allows for focused progress on other aspects of training.
Beyond the Core Lifts: Special Exercises and GPP
Westside recognizes the importance of addressing weaknesses and building a strong foundation. They incorporate special exercises like glute-ham raises and reverse hypers alongside general physical preparation (GPP) to:
- Promote a bigger squat
- Improve form
- Enhance flexibility
- Increase overall work capacity
Continuous Improvement: Beyond Progressive Overload
Westside argues that progressive overload only addresses one goal at a time. Their system, adapted from the Soviet training model, focuses on:
- Building muscle mass
- Developing speed and strength
- Maintaining perfect form
- Improving GPP
- Enhancing recovery
This holistic approach allows for consistent, year-round development across various aspects crucial for powerlifting success.
Moving Beyond Outdated Methods
Westside advocates for embracing evidence-based training methods, moving beyond outdated information presented in many textbooks. They recommend resources like “Supertraining” by Yuri Verkhoshansky, which offer insights from renowned experts in the field.
By grasping Westside’s method of controlling volume and their comprehensive training philosophy, powerlifters can uncover essential insights to enhance their training, achieving optimal and sustainable progress. Remember, this information is for educational purposes only. Always consult a qualified coach before implementing any advanced training methods.
Check out our previous post about Intensity Zone Loading: Westside Barbell’s Powerlifting Strategy.