Strength Training Articles

Exercise Programming Articles

Articles Tagged with Exercise Programming
How to Get Stronger: A Guide to Building Raw Strength

How to Get Stronger: A Guide to Building Raw Strength

Improving physical strength and body composition is a surefire way to become a better athlete. Aside from the sports performance-enhancing effects, strength training also provides stimulus to enhance the short- and long-term quality of life. A properly trained athlete will have increased strength and speed, enhanced bone and tissue density, improved mobility, and the ability to endure and recover from intense training and competition. 

Fri Dec 08, 2023
What is Powerlifting? An Introduction to the World of Strength

What is Powerlifting? An Introduction to the World of Strength

Powerlifting is a sport that utilizes the squat, bench press, and deadlift to measure an athlete’s absolute strength and technical capabilities regarding each lift. The sport is scored using what is referred to as a “total,” or the sum of the heaviest squats, bench presses, and deadlifts performed by each athlete. In competition, nine lifts will be performed, with three attempts allotted to each lift.

Thu Nov 02, 2023
Basic Three-Day Conjugate Training Schedule

Basic Three-Day Conjugate Training Schedule

The conversion to a three-day training schedule can benefit athletes with a demanding practice and competition schedule and limited recovery time. Additionally, this training schedule can be used by individuals focused on powerlifting who may be dealing with a busy work schedule that limits training time. 

Mon Oct 30, 2023
Bodyweight Exercises

Bodyweight Exercises

A bodyweight workout is an effective way to achieve meaningful training stimulus with limited to no access to conventional strength training equipment. For athletes, these workouts offer the chance to improve mobility, work capacity, speed, and strength, no matter the gym setup or training situation. Athletes can execute a bodyweight workout practically anywhere with free space and the time to do so.

Wed Oct 11, 2023
Starting Conjugate: Building the Raw Bench Press

Starting Conjugate: Building the Raw Bench Press

A common misconception about Westside Barbell is that the training is 100% gear-focused. This is not true. When it came to geared lifters, Lou insisted that they train to become as strong as possible, raw and in gear. His mindset was that improving raw bench press strength and muscle mass would only help improve the shirted bench press. The success Lou had developing geared bench pressers proves that theory correct.

Wed Oct 04, 2023
Strength Training vs. Bodybuilding: A Comprehensive Guide

Strength Training vs. Bodybuilding: A Comprehensive Guide

While there are some similarities between strength training and bodybuilding, there are many differences regarding training goals and outcomes. Strength training focuses on enhancing an individual's strength and overall athletic performance, whereas bodybuilding training focuses on muscle mass and aesthetics. Strength-focused athletes want to get stronger and more explosive; bodybuilders wish to increase muscle mass and reduce body fat.

Fri Sep 29, 2023
Absolute Strength vs. Relative Strength

Absolute Strength vs. Relative Strength

When discussing absolute strength, we must also begin to consider the relative  strength of the athlete. Relative strength refers to the absolute strength of an individual compared to their total body weight. Opposed to absolute strength, which only considers the amount of force produced, relative strength compares the amount of force produced and compares that force to the athlete's body weight to determine pound-for-pound strength. 

Wed Sep 06, 2023
Starting Conjugate: Training Walkthrough

Starting Conjugate: Training Walkthrough

At Westside, we use the Conjugate Method to achieve a "stair-step" pattern of improvement. This means we simultaneously develop multiple strengths relevant to sports performance, leading to consistent overall improvement provided our intensity, volume, frequency, and recovery time are appropriately planned. 

Sun Aug 27, 2023
How to Squat Correctly

How to Squat Correctly

Finding the form and technique that works best for you is integral to your success in the gym. You do not want to waste time using techniques that are either ineffective, place you at a disadvantage, or increase the risk of injury. Don’t fall victim to one-size-fits-all approaches to barbell training form and technique. Do the work, develop your style, and reap the benefits of optimal squat training. 

Sun Aug 20, 2023
The Need for GPP Training

The Need for GPP Training

General physical preparation training, commonly called GPP training, is the training or training phase used to establish the strength and endurance necessary to accomplish a sport-relevant training program. GPP training builds basic levels of strength, endurance, coordination, proficiency, and durability, allowing an athlete to train at increasingly high levels of volume and intensity. 

Thu Aug 10, 2023
Sled Workouts

Sled Workouts

The sled is one of the most valuable pieces of equipment an athlete or coach can have at their disposal. Sled training can be manipulated and implemented in different ways to deliver a multitude of training benefits. Depending on the exercise programming, the sled can be used to improve strength, explosive power, and conditioning. 

Thu May 25, 2023
The Good Morning Exercise

The Good Morning Exercise

The good morning is a tremendous benefit to any athlete needing posterior chain strength and trunk stability. Not only can this exercise help reduce back injuries, but good mornings can also help reduce the chance of knee injuries. This is all due to how the good morning exercise rapidly builds the trunk, back, hips, glutes, and hamstrings. 

Tue May 16, 2023
Starting Conjugate: Standard Bench Variations

Starting Conjugate: Standard Bench Variations

When programming exercise variations, it is crucial to remember that you want to get the most gains out of the least amount of variation. This means sticking to the standard variations without adding further variation to the exercises as long as you continue to PR and make gains. As much as a new exercise variation can be entertaining, don’t trick yourself out of what is currently working just because you are bored or found a new exercise on social media. 

Wed Apr 05, 2023
Starting Conjugate: Deloading

Starting Conjugate: Deloading

One of the most important aspects of training is fatigue management. Truthfully, you could argue that fatigue management is the most critical aspect of any training program. How fatigue levels are managed will dictate the intensity and frequency an athlete can train, ultimately deciding the progress made each year. If the athlete has to regularly deload, this will lead to many less-than-optimal training days accumulated yearly.

Wed Mar 22, 2023
Basic Conjugate Training Advice I

Basic Conjugate Training Advice I

Starting a Conjugate Method-based program for the first time can be challenging. There is a lot to learn and understand for a coach or athlete to build a beneficial and effective Conjugate training program. This is why we encourage those new to our methods to take things slow and keep the programming simple as you begin Conjugate-style training. 

Tue Jan 31, 2023
Westside Barbell Back Training

Westside Barbell Back Training

Developing the back muscles should be a top priority for all athletes regardless of sport or training goals. These muscles play a significant role in strength and sports performance due to the role they play; supporting and stabilizing the spine. As we know, having a stable and adequately supported spine is the key to force production. 

Thu Jan 05, 2023
Starting Conjugate: Main Exercise Selection for Beginners

Starting Conjugate: Main Exercise Selection for Beginners

Effective strength training relies heavily on a few key factors; the proper regulation of intensity, volume, and frequency, optimal exercise selection, and correct exercise execution. Failure to control any of these aspects of training will reduce the effectiveness of the training and can potentially cause injury. In this article, I will focus on selecting exercises for a beginner new to the Conjugate Method.

Tue Dec 13, 2022
Westside Barbell Triceps Training

Westside Barbell Triceps Training

At Westside, we have a few different ways we go about training the triceps. To maximize your results, you must train the triceps in a few different ways to improve strength, size, and muscular endurance. Effective tricep training includes more than a few sets on the cable press-down machine after your main exercise. 

Fri Oct 14, 2022
Building Your First DE Upper Training Wave

Building Your First DE Upper Training Wave

Putting together dynamic effort training can sound complicated when truthfully, it is relatively easy. Here is how we recommend putting together your first dynamic effort training wave.

Fri Aug 19, 2022
Max Effort Lower: SSB Exercise Variations

Max Effort Lower: SSB Exercise Variations

At Westside, we use a variety of exercise variations to improve absolute strength and neuromuscular coordination. The use of training tools such as specialty barbells allows us to create many of these exercise variations. One of our go-to specialty barbell choices is the Safety Squat Bar. 

Mon Aug 15, 2022