The Westside Barbell Method, a system of training, pioneered by Louie Simmons, is one of the most influential and effective powerlifting training systems ever developed. Unlike traditional linear periodization models, Westside Training System utilizes the Conjugate Method, which rotates exercises weekly to prevent stagnation and ensure continuous strength gains.

Louie Simmons took inspiration from Soviet and Bulgarian weightlifting methodologies and adapted them to powerlifting, developing a system that focuses on constant variation, explosive strength, and absolute power development. This approach challenges many traditional strength training beliefs and has been proven at the highest levels of powerlifting competition.

Westside Barbell in Columbus, Ohio, is the only gym in the world to produce multiple lifters totaling over 2700, 2800, and even 3000 lbs in powerlifting competitions. The system’s success is undeniable, and its influence extends far beyond powerlifting, with many athletes, strongmen, and fighters adopting aspects of its methodology to enhance performance.

Breaking Down the Westside Barbell System

Four Training Sessions Per Week

The program is structured into four training days, focusing on both maximal strength and explosive power:

• Monday: Max Effort Lower (Squat/Deadlift)
• Tuesday: Max Effort Upper (Bench Press)
• Thursday: Dynamic Effort Lower (Speed Squat & Deadlift)
• Friday: Dynamic Effort Upper (Speed Bench Press)

The Three Main Training Methods

Westside Barbell relies on three key training methods to develop all aspects of strength, power, and muscle endurance:

1. Maximum Effort (ME) Method – Building Absolute Strength

• Main Lift: Heavy squats, deadlifts, or bench press variations trained at 90-100% of 1RM.
• Reps: 1-3 reps per set, working up to a true max effort.
• Purpose: Develops maximum strength and neuromuscular efficiency.
• Exercise Variation: Exercises are rotated weekly or every 3 weeks to avoid accommodation.
• Examples:
  • Box Squats, Good Mornings, Block Pulls
  • Board Press, Floor Press, Close-Grip Bench

2. Dynamic Effort (DE) Method – Developing Speed and Explosiveness

• Main Lift: Speed squats, speed deadlifts, or speed bench press with 40-60% of 1RM.
• Accommodating Resistance: Uses bands and chains to increase difficulty as the bar moves up.
• Sets & Reps:
  • Squats: 8-12 sets x 2 reps
  • Bench: 9 sets x 3 reps (rotating grips)
  • Deadlifts: 6-8 sets x 1-3 reps
• Purpose: Enhances rate of force development, ensuring strength transfers to competition lifts.
• Exercise Variation: Box squats, specialty bars, chains, bands.

3. Repetition Effort (RE) Method – Hypertrophy & Weak Point Training

• Performed after ME & DE lifts to build muscle and reinforce lagging areas.
• Sets & Reps: 3-5 sets of 8-15 reps.
• Purpose: Builds muscular size, joint health, and endurance to complement heavy training.
• Common RE Exercises:
  • Lower Body: Glute-Ham Raises, Belt Squats, Reverse Hypers.
  • Upper Body: Dumbbell Press, Dips, Rows, Face Pulls.
  • Core: Weighted Planks, Hanging Leg Raises, Cable Crunches.

Exercise Selection and Conjugate Variation

One of the hallmarks of Westside Barbell is the constant rotation of exercises to prevent adaptation. Exercises are changed every 3 weeks for intermediate lifters and every week for elite lifters.

Primary Variations Used in Conjugate Training:

Squat Variations:

• Box Squat (Various Depths)
• Cambered Bar Squat
• Safety Squat Bar (SSB) Squat
• Front Squat
• Zercher Squat

Bench Press Variations:

• Close-Grip Bench
• Board Press (1-4 Boards)
• Floor Press
• Reverse Band Bench
• Wide-Grip Bench

Deadlift Variations:

• Deficit Deadlift
• Block Pulls (Rack Pulls)
• Sumo Deadlift
• Deadlifts Against Bands/Chains

Accommodating Resistance (Bands & Chains)

Westside’s use of bands and chains alters the strength curve, making lifts more difficult at lockout where lifters are typically strongest. This method:

• Increases acceleration and rate of force development.
• Reduces deceleration at the top of lifts.
• Prepares lifters for competition lockout strength.

Westside Accessory Work – Targeting Weak Points

Every Westside training session includes accessory work, categorized into four main groups:

1. Supplemental Lifts (Targeting Weaknesses)

• Glute Ham Raise
• Reverse Hypers
• Pull-Throughs
• Bulgarian Split Squats
• Zercher Squats

2. Low Back & Posterior Chain Work

• Reverse Hyperextensions
• Good Mornings
• Romanian Deadlifts
• Sled Pulls

3. Core & Abs Work

• Weighted Sit-Ups
• Hanging Leg Raises
• Ab Rollouts
• Side Planks

4. Pre-Hab & Injury Prevention

• Face Pulls
• Band Pull-Aparts
• Shoulder Rotations
• Seated Rows

Westside Barbell Weekly Breakdown – Sample Workouts

Monday – Max Effort Lower (Squat/Deadlift Focus)

• Main Lift: Work up to 1-3RM on Squat/Deadlift variation
• Supplemental Work (accessories): Good Mornings, Reverse Hypers, Belt Squats
• Core & GPP: Sled Work, Weighted Planks

Tuesday – Max Effort Upper (Bench Focus)

• Main Lift: Work up to 1-3RM on Bench Press variation
• Supplemental Work: Overhead Press, Close-Grip Bench, JM Press
• Upper Back & Pre-Hab: Face Pulls, Band Pull-Aparts

Thursday – Dynamic Effort Lower (Speed Squats & Deadlifts)

• Speed Squats: 10 x 2 @ 50-60% + Bands/Chains
• Speed Deadlifts: 6-8 x 1 @ 60-75% + Bands/Chains
• Accessory Work: Romanian Deadlifts, Reverse Hypers, Core

Friday – Dynamic Effort Upper (Speed Bench Press)

• Speed Bench Press: 9 x 3 @ 40-50% + Bands/Chains
• Accessory Work: Dumbbell Bench, Rows, Rear Delts
• Triceps & Shoulder Work: JM Press, Lateral Raises

Final Thoughts on Westside Barbell Training

The Westside Barbell Method is a high-intensity, constantly evolving system that has produced some of the strongest lifters in the world. Whether you’re a competitive powerlifter, strongman, or strength athlete, applying Westside principles can help you break through plateaus and reach new levels of strength, power, and performance.

Key Takeaways:

• Conjugate System = Constant Rotation of exercises to avoid stagnation.
• Maximum Effort (ME) Work builds absolute strength.
• Dynamic Effort (DE) Work develops speed and explosiveness.
• Repetition Effort (RE) Work strengthens weak points and builds size.
• Bands, Chains, and Specialty Bars are critical for accommodating resistance.

The Westside Barbell Method isn’t just another powerlifting program—it’s a philosophy of continuous improvement and adaptability. By cycling variations, prioritizing explosive speed, and reinforcing weak points, Westside has revolutionized the way we think about strength training. Whether you’re an elite competitor or someone looking to take their training to the next level, the Westside system demands discipline, intensity, and an unwavering commitment to progress. If you’re willing to put in the work, the results will speak for themselves. Now, get under the bar and start moving some real weight!

If you’re serious about getting stronger, and you would like to implement the Westside Barbell Method into your training, we can help! Start by working with one of our Powerlifting Coaches to assess your weak points, choosing the right variations, and applying the ME, DE, and RE principles to your current programming or get out help with your program. Reach out for customized coaching and programming that fits your goals.

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