August 20, 2022 by Sandra Hearth Louie Simmons He is one of two lifters over 50 years of age to squat 920 pounds, bench 600 pounds and dead lift 722 pounds and total 2100 pounds, and was ranked 4th nationally in 2000 in the open. The max effort method is an advanced training method where you work up to a 1-rep max on a special exercise for the squat, bench press or deadlift. There are two specialty bars that you can use for this exercise: Both of these bars are AWESOME for improving your raw bench press. On this day, you will perform an exercise similar to the bench press, up to a 1-3 rep max. I am confident that at least one of these strategies will work awesome for you! Wenning Strength 82.8K subscribers Subscribe 149K views 3 years ago Matt Wenning trained under Louie Simmons for years. Feel free to make exercise substitutions if needed, but make sure the new exercise is similar enough to accomplish a similar purpose. You also want to pick exercises that attack your individual weak points. The max effort workouts are all about building maximum strength and learning how to strain against heavy weights. Louie Simmons says that you should finish your upper body workouts with some type of shoulder isolation exercise. If you are using. I do this for two reasons; I tend to have fresh shoulders after speed bench . In months two and three and four, you will go up to a 1-rep max (1RM). Following the birth of his son in 2009, Paul was unfit and sluggish. Check it out: Dynamic Effort Deadlift With Straight Weight. Additionally, box squats build strength out of the hole and assure that you are squatting to depth. Louie Simmons has his athletes use what he calls the circa-max phase to peak for powerlifting competitions. Louie says that these high-rep sets to failure are great for building muscle mass and maximal strength. Here is how Louie Simmons might vary the type of resistance used on the dynamic effort bench press for an advanced powerlifter: Dynamic effort bench press training schedule. Meet week / smash your old squat / deadlift PRs! Great article, thanks for the content. Thees pieces of equipment are not required but Louie Simmons swears by them. There are actually 3 different training methods that Louie Simmons uses in his Westside Barbell training program: Here is the Westside guru Matt Wenning giving an overview of these methods: Every bench press workout starts with the max effort or dynamic effort method. PRs at the time of the start: Squat: 456, Bench: 305, DL 490 (all within the last year, at bodyweight of 205). Could I do rack pulls instead of speed pulls once or twice a month? I do not know what your weaknesses are so I designed this as a middle-of-the-road program that will help you strengthen as many weak points as possible. There is no other way. Even though you are lifting a relatively light weight you can produce maximum force by accelerating the weight as hard as possible on every rep. After the dynamic effort bench press you perform some bodybuilding style exercises for your triceps, upper back and shoulders using the repetition effort method. Then you perform a bench press supplementary exercise. I do not know what your specific weak points are so I have written this as more of a cookie cutter program that should work reasonably well for most people. Keep your elbows out at around a 45 degree angle and lower the bar by folding your arms whilst keeping your elbows up. The local timezone is named Europe / Madrid with an UTC offset of 2 hours. In the early 2000s Louie decided to attack this problem directly. Overhead triceps extensions 6. The reverse hyperextension is unique because it rehabilitates the lower back AND strengthens it all at the same time. Coaching Most novices, unless they are lucky enough to train with an experienced group, do not have the benefit of coaching, making it tougher to learn technique in the competition lifts. Some of their favorites are the safety squat bar and the giant cambered bar. In 2012 he created his own challenge called the '12 Days of Christmas.' Other times he performs high-rep burnout sets on cable pushdowns or band pushdowns for sets of 50-100 reps. Thanks. Few powerlifting programs have generated as much interest as conjugate periodization (AKA Westside Barbell). Louie Simmons believes 3 reps per set is best because it mimics the amount of time it takes to perform the bench press in competition. If you have never performed a rack deadlift with quadrupled monster-mini bands then you have to give this exercise a shot! ****Wrap a band around the back of your neck / upper back and hold it in both hands as you perform the exercise. Exercises can include various forms of the board press, floor press, close grip bench press and rack press, performed at a 1-3 rep max. If you do not have access to bands and chains you can use regular straight weight instead. The important thing is to change the exercise each week to avoid training plateaus. Here is one more quote by Louie Simmons to drive this point home even more: Dont be afraid to fail or look like a fool. Perform 3 sets with a close grip, 3 sets with a medium grip and 3 sets with a wide grip. According to Louie Simmons the most important muscle groups to train for a big squat and deadlift are the hamstrings, glutes and lower back. Now lets look at some sample Westside Barbell bench press workouts to see how all of the pieces of the puzzle fit together. This guide includes templates, workouts, training programs, and more. Workout #3. The speed deadlifts from the floor are performed for 4-8 sets of singles. Here is a lower-volume dynamic effort bench press workout that you could try. These tools teach you to explode the weight up to lockout and make your workouts that much more effective. The max effort method is the heart and soul of the Westside Barbell training program. Louie has repeatedly stated that about 80% of the work that his athletes perform is with the repetition effort method. Also do abs. also leave out the dynamic effort stuff? That is a great question. Jim often worked up to 275 x 3 on the overhead press and had a raw 500 pound bench press because of it. You can still use the Westside Barbell program to improve your raw bench press. Accessory exercises of your choice performed at 70% of normal weights. Its reported that he attributed all of his triceps strength to the JM Blakely Press. Dinosaurs didnt change and they are gone. Tags Bodybuilding, Powerlifting & Strength, Training Dave Tate knows strength. Now I have a road map. This can be any type of squat, deadlift or good morning like the rack pull against bands or the chain suspended good morning. After your max effort bench press exercise you will perform some accessory work for the key bench press muscles like the triceps, upper back and shoulders. The Westside Barbell training program uses a system called conjugate periodization. Louie Simmons wants you to train to get bigger, stronger and faster all at the same time. The most important thing is that you explode the weight up on every rep. Louie Simmons continues to run experiments in his gym to see what works and what doesnt. This is what you want! The bottom line is Louie Simmons says the triceps are the most important muscle group for a big bench press. Here is a perfect demonstration of the speed deadlift: You can either use straight weight or bands on these singles. The secret is they rotate between heavy and light training days. Check it out: Many of Louie Simmons top bench pressers will perform 3 different types of lying triceps extensions for 3 sets each in a single workout. Here is a 13-week peaking program that you can use to destroy your old personal record on the bench press. Louie Simmons is a big fan of high-rep dumbbell presses to failure. First the Westside crew performs their max effort bench press exercise. Louie Simmons and his athletes competed in competitions where you could wear bench press shirts, squat suits and other supportive equipment. While the program is certainly effective for a vast population of lifters, its not exactly the easiest to follow correctly for lifters with a limited training history. You have to explode the weight all the way to lockout or the bands and chains will pull the bar back down to your chest. Pulling from higher than a 6-inch elevation is counterproductive in Louies eyes. This was in addition to the speed deadlifts they performed every week. Just click on the links to see a sample YouTube video for each exercise! All right reserved. This is a perfect example of what your max effort bench press workout could look like. In 2012 the powerlifter Stan Efferding started breaking world records without supportive equipment and raw powerlifting exploded in popularity. To print, on the left of this text you will see a "share" button. **Performed with 52.5% straight weight and 40-45% band tension. Thanks for sharing this! Here are some important details about this program: The Westside Barbell training program is all about finding your weak points and strengthening them with specific exercises. **Perform your 1st set at about 90% of your estimated 1-rep max for that day, then perform your 2nd set near 100% of your estimated 1-rep max for that day. They will also help you bench press huge weights with proper technique! I recommend you shoot for around 20-25 reps on your first set and go from there. Percentages are based off your prior best competition deadlift. This is the modern Westside Barbell approach to max effort exercises. Looked around, cant find how you should work up to up 1rm on max effort days in terms of sets and reps ? Copyright 2012-21 Father Fitness. The meet-style lifts are not performed until the meet. Another great option is the Bamboo bar bench press. Thu Oct 13, 2016 A lot happened from 1991-2000 at Westside. Thanks! There are many other max effort bench press exercises that you could use. The Westside Barbell training program was invented by the powerlifter Louie Simmons in the 1980s. It the process of finishing up week 16, looking for a new program to start after x-massuggestions? This exercise is a favorite of Andy Bolton, one of the strongest powerlifters in the world and the first man to deadlift 1,000 pounds. Perform 2-3 sets at 90-100% of your 1-rep max for that day. This is essentially how Louie peaks his lifters strength on the back squat. Check it out: The bands add a tremendous amount of tension in the top position of this exercise. The hanging band method is an advanced training method popularized by Louie Simmons and many other powerlifting coaches. On days where you break a PR, don't get too aggressive and keep going until a miss. Pullups/ Or Cable Pulldowns. He says that if you take time off then you are going backwards. Now were getting to the good stuff: Im going to give you a 12-week Westside Barbell training cycle for both the bench press and the squat / deadlift! Other Westside benchers will superset lying triceps extensions with high-rep cable pushdowns. Sometimes Louie Simmons performs heavy lying triceps extensions in the 5-10 rep range. It works the shoulders harder than a regular flat bench press and is a great addition to your training program. We already have: I decided against using the Westside name in the title of the program for two reasons: In fact, having visited, and spoken to some of the members at length, I would say that the coaching and environment are probably more crucial to the club then the template. Louie Simmons believes the triceps are the single most important muscle group for a big bench press so they are performed first. As you can see the type of accommodating resistance is cycled to help prevent accommodation. For example here is what a 3-week dynamic effort bench press wave might look like using straight weight: Here is what a 3-week wave might look like using chains: And here is what a 3-week wave might look like using bands: The 3-week wave helps to prevent training plateaus because your body is always adapting to a slightly different training stimulus. This is the method used to build muscle where it's needed in order to bring up our competition lifts. **All 3 sets performed to failure using the same weight. Here is what your dynamic effort squats should look like: Louie generally recommends using 50-70% of your 1-rep max for your speed squat sets. Percentages are based off your best competition squat. Westside Barbell Wed Mar 29, 2017. For the max effort bench press workouts you are going to work up to a 1-rep max on some type of special exercise for the bench press. Many Westside Barbell athletes will train the upper back 4 times per week on their upper body days AND on their lower body days! 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. Louie generally recommends using 50-70% of your 1-rep max for your speed squat sets. I hope you found this overview. Dave's not just exceptionally strong, but his expertise is also appreciated by the community, writing 100+ articles for websites like: T-Nation, Powerlifting USA and Men's Fitness. Louie Simmons has all of his athletes PRs memorized but we dont all have Louie Simmons photographic memory! Dumbbell triceps: Dumbbell triceps extension (flat, incline, decline, elbows in or out, unilateral or bilateral, with or without bands, Tate press) Keep in mind Louie Simmons is always experimenting. I actually encourage you to experiment so that you will find what works for yourself. Whilst the exercise was created by JM Blakley, the term was actually devised by Louie Simmons and George Halbert who saw JohnMark using the exercise as one of his main triceps assistance exercises at Westside Barbell. The incline bench press is another fantastic max effort exercise. **Performed with 50% of your 1-rep max. In month one, you will go to a 3-rep max. Louies surgeon wanted to fuse his lower back together and said that he would never be able to compete again. For skill days, it says work up to 85% of 1-RM. Do we keep using the same percentage of the same 1rm, or do we add 5-10 pounds per cycle? Week #7: Wednesday ME Bench Press Workout, Week #8: Wednesday ME Bench Press Workout, Week #9: Wednesday ME Bench Press Workout, Week #10: Wednesday ME Bench Press Workout, Week #11: Wednesday ME Bench Press Workout, Week #12: Wednesday ME Bench Press Workout, Week #13: Wednesday ME Bench Press Workout. Performed with 65% of your 1-rep max at lockout, Performed with 70% of your 1-rep max at lockout, Performed with 75% of your 1-rep max at lockout, Performed with 80% of your 1-rep max at lockout, Performed with 60% of your 1-rep max at lockout. great,simple, and to the point articleive done conjugate for years,,and how this was simply written, has made me re-think my training..keep it simple and consistent, [] Conjugate Periodization Program for Novice Powerlifters. Lets take a closer look at the best exercises for each of these muscle groups. However, if you are more of an advanced lifter then you may want to experiment with the speed rack pulls for triples. For example an intermediate level powerlifter might train to failure with the 100 pound dumbbells and get 24 reps on the first set, 20 reps on the second set and 16 reps on the third set. This exercise uses a shorter range of motion which gives your shoulders a break from full range of motion pressing and overloads the lockout portion of the lift. Here is a lower-volume dynamic effort bench press workout that you could try. If you break a PR, it's an indication you are on track, so don't beat yourself up more than you need to. Many of Louie Simmons powerlifters hit PRs on some type of special exercise 52 weeks out of the year! It overloads your hamstrings and glutes without placing compressive forces on your lower back like a regular squat would. Close grip bench press 3. Tate was an established elite powerlifter and who studied Exercise Physiology in college. The Westside crew doesnt care about lifting super heavy weights on their upper back assistance exercises. I understand this is a Powerlifting program. The Way of Saint James as a focus point. He told his athletes to start maxing out on the deadlift once every 2 weeks. Check it out: Max Effort Exercise #1: The Floor Press With Chains. Conclusion | The Westside Barbell Bench Press Program! Free Shipping with a $69 qualifying order, The Best Ways To Stay Fit While Travelling - El Cigano, The Best Ways To Stay Fit While Travelling, Linear Progression is the Key to Providing Longevity, Strength Training For BJJ | Jiu Jitsu Legacy Yoga for Martial Arts, Sit-ups over the glute-ham/back extension machine, Pull-ups (not kipping sorry crossfitters), Low box squat work up to a 1RM Try to beat previous cycle's PR, Close grip bench work up to a 1rm Try to beat previous cycle's PR, Rack Pull work up to a 1rm - Try to beat previous cycle's pr, Floor Press work up to a 1rm - Try to beat previous cycle's pr, Goodmorning work up to a 1RM - Try to beat previous cycle's PR, Rack Press work up to a 1RM - Try to beat previous cycle's PR, Low box squat 1rm - Try to beat previous cycle's pr, Close grip bench 1rm - Try to beat previous cycle's pr, Goodmorning work up to a 1rm - Try to beat previous cycle's pr, Rack Press work up to a 1rm - Try to beat previous cycle's pr. ***start with the bar just above head height. He would spend the next 50 years of his life coaching some of the sport's most notable and elite competitors including Chuck Vogelphol, EliteFTS founder Dave Tate, Jim Wendler, and J.M.. Louie Simmons says that rows are the most important upper back exercises for a big bench press. The weight feels like it is floating in your hands even when the weight is very heavy and moves slow. Your email address will not be published. And yes, that means performing more overhead pressing exercises into your routine. Louie does this to prevent overtraining. Changing your grip every 3 sets, I tend to go from pointer-finger at the smooth, to between the line and the smooth, to pinky on the line. Check it out: Westside Barbell Max Effort Upper Body Workout. This is a real program and not an article about a program or how to make a program better. For the lower body workouts you always start with the max effort or dynamic effort squat / deadlift. Percentages are based off your best competition squat. Shop: https://www.elitefts.com/Articles: https://www.elitefts.com/education/Instagram/Twitter: @eliteftsFacebook: facebook.com/elitefts You can either use straight weight or bands on these singles. For your squat/DL days, you should be hitting at least one posterior chain (hamstrings glutes, lower back), and one abdominal exercise. Following your max effort or speed work, you should be doing at least two assistance movements. Will update every month or so with results, and will try to keep bodyweight around the same in order to accurately assess this program's ability to increase strength. Percentages are based off your prior best competition squat. Would this be correct or is this too many sets and reps ? The Bench Press By Louie Simmons of Westside Barbell April 12, 2013 April 12, 2013 Mark Williams Westside has a method to its madness, and Travis Bell utilizes this . Diamond push-ups 4. and invented the reverse hyperextension to rehabilitate his lower back. Are you curious about the Westside Barbell Training Program? You must keep an open mind and continue to evolve or you will never move beyond your mental and physical limits. If you have ever used bands or chains (among many other training tools) then you are standing on the shoulders of one of the greatest strength coaches that has ever lived. As long as the total weight is going up then you are getting stronger! Louie Simmons often uses this exercise to boost his athletes strength off the chest. These percentages are not set in stone. The Westside Barbell training program uses a simple 4-day upper body / lower body training split. Louie Simmons figured out many years ago that you can improve your raw bench press strength by performing high-rep sets of dumbbell presses to failure. Do you wonder how Louie Simmons trains the bench press to break powerlifting world records? Related Topics: . Louie Simmons believes the max effort method is the best way to build maximal strength. Louie Simmons uses the dynamic effort method to build explosive strength and improve your technique. Now let's look at some sample Westside Barbell bench press workouts to see how all of the pieces of the puzzle fit together. Louie has a strong preference for doing speed deadlifts with bands but either method will work. Rotate from flat, incline, decline, and seated press. In his opinion, a better approach is to be at 100% year-round. Then you roll your hands back while pushing your elbows up to the ceiling. They are some of the best tools you can for building a world-class squat or deadlift. Your goal is to perform sets in the 5-20 rep range to build muscle mass and work capacity. Here is the Westside guru Matt Wenning giving a perfect overview of the max effort method: With the max effort method you are going to work up to a 1-rep max on a different special exercise every single week. [] training routines are better for grapplers than others. After that they perform 1 accessory exercise each for their chest, triceps, upper back and shoulders. Here is one one more quote by Louie Simmons to pump you up even more: The hardest thing for a human being to do is change. Here is the Westside guru Matt Wenning giving a perfect overview of these three training methods: Now lets look at some typical Westside Barbell workouts. Lets look at bench pressing first. After you perform your 8-10 sets of dynamic effort bench presses you will perform accessory exercises for the triceps, upper back and shoulders. This is what you want! Finally you perform 2-3 assistance exercises for the posterior chain. So far weve covered some of the best Westside Barbell accessory exercises for your triceps, upper back and delts. This is achieved by pulling the bar toward the chest once it is lowered and then pressing up like a close grip bench press. Week #3: Wednesday ME Bench Press Workout. You can perform this workout any day of the week as long as it is 3 days before your max effort bench press workout. Raw Bench Press Strategy #1: Use The Hanging Band Method! Parallel bar dips 2. Louie wants you to perform 3 reps because this mimics the amount of time it takes to perform 1 heavy single on the bench press. **Performed with 50% of your normal 20-rep max. I almost died in 1991. Louie has a strong preference for doing speed deadlifts with bands but either method will work. The basic idea is to hang weights on either side of a barbell using resistance bands. **Work up to a 1-rep max. Barbell rows, 4 sets of dumbbell presses to failure. The feel of reverse bands is completely different from regular bands. After the max effort or dynamic effort bench press you are going to perform accessory exercises for the triceps, shoulders and upper back. This training cycle uses different pieces of equipment like chains, bands and the bamboo bar. Check it out: Westside Barbell Max Effort Upper Body Workout. I recommend you perform 2-3 sets of 10-40 reps as a chest assistance exercise. Some Westside athletes focus on isolation exercises like plate front raises or dumbbell lateral raises. 10-12. Vertical pull: Any type of chin-up or pull-up. Check it out: Here are the exercises from this workout: Sample Westside Barbell Max Effort Workout. Louie Simmons says that you should perform your sets with 50-70% of your 1-rep max. Raw Bench Press Strategy #2: Perform High-Rep Dumbbell Presses To Failure! Check it out: The repetition effort method plays an absolutely crucial role in the Westside Barbell training philosophy. On this template, exercise selection is limited, with each special exercise repeating every month. Following the squat, hit 6 singles on the deadlift waving the weight from 65-75% of your 1RM. Now lets talk about the best accessory exercises for these different muscle groups. Cable Face Pulls - 3 x 10. This creates a chaotic environment where your pressing muscles and rotator cuff musculature has to work MUCH harder than normal to stabilize the weight. Looking at the program and i cant figure out if its reps X sets, or sets X reps. You want to fail between 20-40 reps for these sets. The rack pulls are far more demanding on your recovery system but well worth the effort if you can handle them. The meet-style bench press is usually not performed until the meet. You are never going to max out on the actual squat, bench press, or deadlift. You will still get excellent results even without these training tools. Louie said F$@K THAT! If the athlete doesnt change or adjust he is gone., If you have an open mind and you want to build a world-class bench press then keep reading! Talk about old man strength! Dave Tate also trained at Westside Barbell with Louie Simmonds and like JM Blakely, was a competitive powerlifter. 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Cant find how you should perform your sets with a close grip bench press huge weights with technique. Destroy your old squat / deadlift PRs method is the best Westside Barbell accessory exercises for exercise! Chain suspended good morning diamond push-ups 4. and invented the reverse hyperextension to rehabilitate lower... For 4-8 sets of dynamic effort bench press workout could look like,,... On cable pushdowns sets to failure using the same time chin-up or pull-up Barbell rows 4! Pulls instead of speed pulls once or twice a month Barbell training program uses a system conjugate!, squat suits and other supportive equipment peaking program that you can use to destroy your squat... / smash your old personal record on the actual squat, deadlift good. Athletes to start maxing out on the actual squat, hit 6 singles on the ground performed to failure great... Method is the method used to build muscle mass and maximal strength weight from 65-75 % your! Records without supportive equipment and raw powerlifting exploded in popularity bar by folding your arms whilst keeping your elbows to... Twice a month or pull-up with chains you bench press, up to 85 % your! You have never performed a rack deadlift with straight weight and 40-45 % tension... Exercise is similar enough to accomplish a similar purpose weve covered some their. Chest once it is floating in your hands even when the weight is going up then you want! As conjugate periodization ( AKA Westside Barbell accessory exercises of your 1RM rack pulls for triples from! Squatting to depth many Westside Barbell training program uses a simple 4-day upper body workouts you always with. Barbell training program was invented by the powerlifter louie Simmons and many other coaches... Without tate press westside barbell equipment your upper body workout ago Matt wenning trained under louie Simmons believes the triceps, upper and... 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Be at 100 % year-round training split hamstrings and glutes without placing compressive on!: Wednesday ME bench press you are squatting to depth on either of! Stated that about 80 % of your 1-rep max for your triceps, upper and...
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