Відео

Yeah I don't wanna go threw the knee replacement surgery lol 😊

Any recommendations for the hybrid athlete? Is it possible to get that high while being lean, and not to the detriment to other lifts and running? I find i can only handle one day a week as it destroys my lower body. I end up having to do leg day at the end of the week because otherwise I'd be too sore to get through my other workouts and i definitely can't run.

It’s really about body weight ratio eh? If you weigh 200lbs than 500 lbs is 2.5X BW, which is attainable….for reps. If you weigh 160 or 170 then it’s a much harder task. You just have to consider this.

Hi Desi, any alternative exercises to get the benefits of RDLs but without frying the lower back? (I usually do them after squats/sumo deads where my low back is already taxed)

Cool done, now what about 300kg (660lbs) 😭😭😭

Average slavic grade school PE class:

3 is my biggest gripe. You’re working on the easiest part of the lift.

Thanks bro was definitely sleeping on this, gonna start incorporating these in my strength training

ill try

Do ring dips help?

Close grip bench, 2 or 3 board press, seated or standing barbell over head press, dips for pressing movements. Barbell rows, barbell shrugs, chins, front, side, rear delt raises.

👏

Did you know that the Soviet's invented Dynamic Effort for throwers, not weightlifters. My source was Soviet lifter and coach Naum Kelmsnsky.

👏 let ‘em know des, this is honestly a stellar take.

Yeah lifters. Get your advice from fatty here. He knows.

Westside Barbell Conjugate Strength Training Method is dynamic, not static. In other words, it was meant to be constantly evolving. Louie Simmons incorporated Zatsiorsky's Maximal Effort Method (lifting as much weight as you can); Repeated Effort Method (lifting nonmaximal weight to failure); Submaximal Effort Method (lifting nonmaximal weight for intermediate reps, when you lack the will-power, determination, and discipline to go to failure), and Dynamic Effort Method (lifting nonmaximal weight as fast as you can) along with other strength training methods, like the Bulgarian High-Intensity with Long Rest Intervals Strength Training Method. In Louie Simmons' book, WESTSIDE BARBELL BOOK OF METHODS, Louie Simmons said he was even thinking about incorporating the Chinese Olympic Weightlifting Strength Training Method and adapt it to American Powerlifting, like he adapted Zatsiorsky's 4 method of strength and conditioning, which was meant for Soviet Olympic athletes to American Powerlifting. Louie Simmons was like the "Bruce Lee" of Powerlifting, because like Bruce Lee, Louie Simmons didn't care where effective techniques came from. Instead, Louie did what Bruce Lee advised in his conjugate system of self defense, Jeet Kune Do: "Take what is useful; Discard what is useless; and Add what is individually your own"-- or, in other words, individualized it or tailor it according to your strengths and weaknesses.

so you are basicly bashing one of the greatest ever while been what ??? did you ever bench 500+ ??

I trained at Westside. 1. Not one individual person went to Westside ''to go through the motions.'' Louie didn't allow lifters/athletes who weren't serious. 2. Louie is/was probably one of the most intelligent human beings in regards to the topic. We rotated M/E lifts because these lifts closely mimic S/B/D lifts WITHOUT breaking down the neuro patterns, or causing the ''diminished returns,'' from burnout. If Ed Coan calls you the greatest lifter of all-time, your probably on to something good. Ed said this about Louie. 3. The Method to date is one of the most scientific methods for building of athletic performance increases. Though the crew aspect definitely helped, everyone at WB, wanted to be the best. ''It begins and ends in the mind.'' 4. Louie was a lifter and an advisor, he wasn't real big into being a ''coach.'' He believed in the Method and those who used the Method. At 52, Lou had one of the best Squats in the world. That says alot about what was going on there. If you coaches aren't doing, youll eventually lose faith in your coach. I train lifters now at 45, and I train with them [ most of them are in their 20's]. Some of these guys are nationally, and collegiate ranked. The Method speaks for itself, if you know how to program it, and implement its focus. Its fantastic for raw lifters, as we trained raw. Just because you went to Columbus on the weekend, and talked with Louie [Louie opened the gym up to novice lifters on the weekend in the final few years of his life]. He wanted as many people as possible to experience the Method, and to help everyone get better], doesn't necessarily give you the chops to speak on it. I've watched a few of your videos, and I have trained/coached for over 30 years, and from what I have seen, I wouldn't listen to this guy. Just an opinion from a guy who has paid his dies, and continues to do so.

Really great tips - thanks mate

I am a biggest hater of bulgarian split squats. I've done 140kg for 10 hitting depth and not using my arms for support like people on video and I got zero squat/deadlift carryover

1:56- Does the guy second from the left have two belly buttons?

You have taken that out of context. You can't do the same lift every week for max effort or 1 rep max because you will eventually regress and go backwards. You can however train the same lift continuously if using sub maximal weights.

I think westside is probably better for non-powerlifting training goals than powerlifting. It’s great for stuff like strongman or sports. It’s still good for powerlifting but many people get it wrong because they won’t experiment enough to figure out what works for them. Conjugate is incredibly individualized

What did Westside get right? A whole lot. I don't get the current trend of people trying to hate on them

Good video

Just realized this is my trainers style 🤷🏾‍♂️

its not 4 days.. its 5 days..

Not a single lifter on international stage lifting conjugate. Speaks for itself.

Wow great. I think there is a lot to learn from your UA-cam channel. Thank you

The records speak for themselves. Talk is cheap

I don't agree with all of the Westside principles (I never was interested in rotating exercises on ME day) but some are good. I had a lot of success with DE work+accommodating resistance, specifically bench with chains. However, two important things to remember 1) EVERYONE at Westside was at minimum, an advanced lifter. Most were elite. What they needed is most likely not what you need as a beginner. For example, most Westside guys were long past the point where more hypertrophy would translate into adding to their total. 2) Speed bench works, but it's not necessary all the time. I would only incorporate it starting 8-10 weeks out from a meet, and even then it would not be done every week of a 3 week wave until the very end. The remainder of the year you probably should be doing more technical practice/bodybuilding. And that's a good point to remember, your training over the course of an entire year will look different in March than June than October. No one does the exact same thing year round For reference, I raw benched 500 every year from 2018 to 2023, in training or comp. Adding speed work was one major factor that got me there.

you deserve way more subscribers and views. this is an excellently put together video

I agree with all your points. On the rotation of exercises - many people have had great success with it under the assumption that it’s limited to 3 or 4 exercises and those movements closely mimic the movement they are building. Mike Westerling has a method like this with tremendous success in strongman circles. Contrast that with the unlimited amount of variations in multiply powerlifting, no raw powerlifter has any need to be doing that sort of thing. Speed work is overrated. Every raw lifter that I know that has had success with speed work is severely out of shape. I’d imagine it’s more of a mechanism of the short rest intervals with 8-12 sets. Once these people start getting in shape the progression goes away. In regards to bands and chains, I don’t think they are worthless by any means, a raw powerlifter needs a specific reason to be using them traditionally. I do think that reverse bands and weight releasers are much better options in an off-season for a raw lifter. More so to get acclimated to heavy weight than to drive adaptation. I will always love Westside though for what they’ve done for strength training and I recommend anyone interested to read the books, articles, and listen to the podcasts from when Louie was alive. Many fantastic ideas. A lot of westside haters might have a change of heart when they take the time to understand the context and how westside was actually ran. It’s not an upper/lower split with 2 dynamic and 2 max effort days with bands, chains and box squats. That’s 20% of the program. 80% of the volume was done on assistance exercises and let’s not forget the 1 to 2 a day extra workouts that were thrown in.

Nothing new, people do it, the name of the exercise is floor press. Nothing crazy revolutionary here…..

Leg drives and arches are so overrated. Just to simply limit the range of motion by benching to your upper belly? I thought the point of bench pressing is to build your actual chest lol

Stiff leg DL are good. And honestly trap bar DL have increased my quad strength used in conventional.

3. Incline Bench Press 2. Flat DB Press 1. Weighted Dips

Randomly popped up on my feed.. love this take.

Great advises especially the second one for me i didn't know about the rule, thanks !

Exhale under load? Not a wise choice in my opinion. However I agree with you about too much spinal extension

nice variation, I will definetly give it a try

Pull up is the difficult one

Shitty form on saftey bar

Those pants tho

I use incline-flat-decline with a thumbs-length close-grip

Great list.

I do incline for main lift then flat, then decline in that order.

Very thorough list of accessories.

Great video. Gotta smash those lats if you wanna be the strongest you can be.

when you describe it as " 1x5e" does E stand for rep? sorry for the ignorance