Westside Barbell Squats and Deads

Squats are used to help develop power through the bottom of the squat and dead. This is one of the most common sticking points and the use of variable height boxes enables the athlete to gradually increase their power through the lift. Box squats are done in sets of two repetitions anywhere between 8-12 sets. The percentages of your maximum effort should decide your set volume. Using 45% for 12 sets of 2 reps and up to 65% for 8 sets of 2 reps. A mid point could be 10 sets at 55% of your one rep max (1RM). Resting time between sets is limited to 45-60 seconds to keep the speed up.

Read more...

Louie's System of Strength Training

Strength training is all about huge numbers of bench pressing, squatting and regular deadlifts. No, it’s not; if you are following Louie's system of strength training. Louie Simmons uses a series of exercises to work on your target muscles as a whole. Instead of performing regular deadlifts off the floor, the powerlifters of Westside Barbell perform max lifts in different pulling and squatting movements. For bench pressing, Louie recommends for only 55% of the 1 repetition max for performing 8-10 sets while doing 3 reps.



At Westside, the squat, deadlift, and bench press are worked over a 4-day period every week. Two days are known as dynamic or speed day, and the other two days are called max effort day. During the max effort day, conjugate method of training is practiced whereas on the dynamic day, the powerlifters use a good percentage of their one rep max for working the box squat and bench press. On these days, the powerlifters concentrate more on building bar speed and are expected to generate tons of compensatory acceleration. In fact, the Westside Barbell powerlifters do generate more force than required for lifting the weights on the bar. These strength-training days are dedicated to perfect your form and technique.

On the max effort days, you will be simply lifting huge amounts of weight. It will help you to get very strong as you work up to a maximum effort single. This strength training routine is usually repeated for 3-5 weeks, after which they will switch your exercises. This way, you don’t have to perform the same strength training routine week after week.

Remember to maintain a gap of at least 72 hours between the dynamic or speed day and max effort day.

Read more...

Lou’s Equipment – Deadlift Jack

While loading the bar for deadlifts most of the powerlifters expand a lot of energy. As a result, they need to rest even before starting their deadlifts. Even if one tries to roll the bar up onto a plate that weighs 5 pound, chances are high that either it is going to roll off or the users will not be able to get their plates tight. In both the cases, they will flop over. At Westside Barbell, Louie Simmons use the Deadlift Jack for making loading and unloading the bar an easy task.



To use this exercise equipment one simply needs to hook it under the bar and then pull the deadlift jack back on the handle. Also, remember to add the plates before you raise the handle and put the bar back on the ground. In general, the standard model of deadlift jack that you get at Westside Barbell will fit a standard IPF bar. Better yet, they also work on the wider bars. Since the deadlift jack of Westside Barbell bolts together, it will help you to keep the shipping costs in check. However, welded version of this exercise machine is also available.

In case you are using the dedicated wide deadlift bar, it is better to go the deadlift jack that has wider jack. Such exercise equipment will ensure added stability. To make hooking under the bar easier, this exercise machine comes with taller bar cradle and also has added a handgrip. In addition, long handle facilitates increased leverage and at the same time can reduce the effort that you usually require to lift a load. The round tubing pivot and the three points of contact make this exercise equipment stable on uneven ground.

Read more...

Spice Up Your Squat Training with Westside Barbell

In one of our earlier blog post, we discussed about Group 1 exercises that consist of deadlifts, squats and good mornings. Today we will discuss about other groups, which make up the day 1 of squat training exercise. Group 2 also known as the supplemental exercise and focuses on the athletes’ weaknesses. The following exercises are included in-Group 2-



Glute Ham Rise-It consists of working out using a special bench that is somewhat similar to the hyperextension bench. The only difference is that in case of Glute Ham Rise, the hamstrings and glutes initiate the movement.

Partial Dead lifts-This can be defined as arched back deadlifts, which must be executed in a ballistic style for high reps.

Pull Through-Position yourself away from the low pulley and bend down. Hold the pulley with the help of your legs and pull it up to the standing position.
It is important to mention here that the group 2 exercises should be executed with multiple sets of varied reps (more than 5 reps but less than 20).

Group 3- (Core accessory #1)-Group 3 exercises target lower back region of the body and in Westside Barbell, different variations are used with the help of a long or short strap. On light days, opt for 3 or 4 sets of 15-20 reps. A heavy day, on the other day, should consist of 4 or 5 sets of 6-8 reps.

Group 3-(Core accessory #2)-These exercises target the abdominal region and can consist of one or two of the following exercises.

Pull down ABS-Take help of a rope and hold the handle of the latte pull equipment. Pull it behind your head and execute the reverse deadlift.

Spread eagle sit ups-Lay down on the floor, spread out the legs and do the sit ups.

Group 4-It consists of reverse curls, lat work, dragging. They are performed to enhance the work capacity and train the stabilizing muscles.

In our next blog post, we will provide a sample of ideal workouts which done at Westside Barbell on day 1.

Read more...

Explore Squat Training With Westside Barbell

Squat training is a crucial aspect of powerlifting and there are many people who are interested in details about the squat training routine. In Westside Barbell, squat training is split up into two days-one on Monday and the other on Friday. Squat training on Monday aims to work on the muscular system with the aid of maximum effort strength training and on Friday, the purpose is to train the neuromuscular system. This is done with the help of the dynamic effort training.



Monday-Monday starts with any special exercise which could be either dead lift, squat or good mornings. Westside Barbell provides nearly 60 variations of all these exercises. This gym strongly believes that it is important to perform different types of exercises so that the body does not stop reacting to the grueling workouts. It must be provided with new stimuli (in the form of new workouts) regularly. We provide a brief overview of the different types of good mornings, squats and deadlifts that are being practiced at the Westside Barbell.

Good Mornings-

Regular good mornings-You can perform regular good mornings with either an arched or a round back.

Good Mornings off Pins-Place the bar on any selected pin (which can be of any height) and duck under it. Adjust it in the good morning position and pull the bar up to the standing position. Good Mornings off Pins can be performed with an arched or a rounded back.

Hanging Bar Good Mornings- Adjust the bar in the rack with help of the chains. Select the ideal height, duck under the bar and lift the bar to the standing position.

Deadlifts- For performing various types of deadlifts, Westside Barbell encourages the use of multiple stances, chains and bands.

Squats-For squat movements, Westside Barbell advocates the use of training devices such as belt squats, safety squat bar, front squat harness etc.

Monday workout consists of various types of exercises. Group 1 is known as the max effort exercise and it consists of the workouts (i.e. squats, deadlifts and good mornings) we mentioned above. We will provide more information about group 1 and other types of workouts in our next blog post.

Until then, have a blast!

Read more...

Get a Lean, Mean Body with Deadlifts

Deadlift can be defined as a powerlifting exercise where a person is required to pick up weights (barbell, dumbbell, trapbar) from the ground. The exerciser must assume a bent-over position while starting, and end up in an upright position. Deadlift is considered to be one of the best muscle-building exercises and is ideal for all those who want to increase their strength.



More on the benefits of deadlifts-

• Deadlift is a compound movement and works on a number of muscles of the body that include minor and supplementary muscles (also known as stabilizer muscles). It can be mentioned here that fitness equipments hardly work on these stabilizer muscles and this, in turn, can make a person more prone to injury and damage.

• It increases the metabolic rate, thus aiding in fat loss.

• All those who want to enhance their grip strength can opt for deadlifts. It is one of the rare exercises where one is required to hold enormous amounts of weight manually, and this in turn, tightens the forearms and increases the grip strength. Good grip strength is required for other powerlifting exercises like bench press.

• Deadlift is also known to strengthen the spine and enhance the body posture. It is an ideal workout for those powerlifters, who are suffering from the lordosis (excessive inward curvature of the back). This form of powerlifting is known to tighten muscles of the lower back and helps a person to get rid of lower back imbalances.

• Not many people are aware of the fact that deadlift is an amazing cardiovascular exercise. It works on the cardiovascular system and helps one to lose weight and reduce the blood pressure.

• It perks up the immune system, thus helping a person to recover quickly from illnesses.

A common myth about deadlift is that it is a dangerous exercise, which must be avoided. This is a myth and is not based on any scientific evidence. All one needs to do is to perform deadlifts in the correct way and reap its manifold benefits.

Read more...