Westside Barbell, a powerhouse in the powerlifting world, is often associated with advanced training methods. However, Louie Simmons, the mastermind behind Westside, argues that their system is not just for seasoned athletes – it’s perfect for beginners too.
This blog post delves into Louie’s reasoning and explores the benefits Westside offers for those new to powerlifting.
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Why Ditch the Beginner Programs?
Many lifters start with generic programs, potentially leading to plateaus and limited progress. Louie suggests these programs may not be optimal for building a strong foundation. Westside, on the other hand, emphasizes:
- Correct Form: Westside prioritizes proper technique. Beginners learn to perform squats, bench presses, and deadlifts correctly from the get-go, preventing injuries and setting the stage for future success.
- Building a Strong Base: Westside incorporates General Physical Preparedness (GPP) exercises like sled pulling to enhance work capacity, a crucial element for overall development. Additionally, they focus on addressing weak links through targeted exercises.
- Developing Speed-Strength: Westside’s dynamic methods, like their speed day with submaximal weights, help beginners build speed-strength, a vital component for efficient powerlifting.
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Westside’s Beginner-Friendly Approach
Louie highlights several aspects of their system that cater to beginners:
- Percentage-Based Training: Westside utilizes percentages of a lifter’s 1RM. This allows beginners, with potentially lower 1RMs, to train with weights appropriate for their current strength level.
- The Pendulum Wave: This three-week wave structure uses progressively heavier weights (50-60% of 1RM) across weeks, ensuring constant adaptation and progress for beginners.
- Focus on Special Exercises: Westside emphasizes exercises that target specific muscle groups, helping beginners address weaknesses and build a well-rounded physique.
- Coaching and Camaraderie: Westside is a coaching-intensive environment. Beginners learn not just how to lift weights but also how to analyze their form and progress strategically.
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Real-World Examples of Beginner Success
The blog post wouldn’t be complete without evidence. Louie provides examples of Westside’s success with beginners:
- Chuck Vogelpohl’s Journey: Chuck, a world record holder, started at Westside with a basic program. Louie emphasizes that Chuck’s progress wasn’t achieved with complex methods but with a solid foundation built through proper programming.
- George Halbert’s Transformation: George’s bench press plateaued before joining Westside. With proper form correction and targeted exercises, he significantly increased his bench press in a year.
Key Takeaways
Westside Barbell challenges the notion that beginners need basic programs. Their system, with its emphasis on form, GPP, speed-strength development, and personalized coaching, can be a launchpad for success in powerlifting, even for novices.
Important Note
While Louie advocates for Westside’s beginner-friendliness, it’s crucial to remember that their methods are still advanced. Consulting a qualified coach experienced in Westside principles is essential to ensure safety and effectiveness, especially for beginners.
Check out our previous post about Westside Barbell: No Such Thing as an Off-Season for Powerlifters.