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.
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.
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.
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.