Smart Ways to Get a Smoking Hot Body

Earlier we had discussed things that one should do for maximizing the benefits of strength training exercises. Today we will point out the stuffs you need to avoid while indulging in strength training routines. Read on to know more.



• Never avoid warming up when you are executing powerlifting or weight training routines. A proper warm-up session will prepare your body for the strenuous exercises and reduce the risk of injury. Before you begin your fitness program, walk for 10-15 minutes or execute any other aerobic exercises.

• It is advised not to rush through the strength training routine. Try to lift the weights in a controlled way. Executing the fitness program slowly will help you to isolate your targeted muscles and to avoid relying on momentum for lifting weights.

• Find ways to challenge your body. Don’t repeat the same type of exercises for a long period as this may lead to boredom and your body will fail to respond quickly. Create a fitness routine that incorporates different types of exercises so that working out remains a fun, fresh and challenging experience.

• Give importance to your body and listen to it. Ignore suggestions that say that you have to do certain number of sets or reps to get the perfect biceps. Avoid overdoing the strength training routines as this may lead to injury and won’t benefit you in anyway.

Remember that to fulfill your fitness goals, you must train smarter and work harder. A positive attitude can make a real difference!

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Louie Simmons Westside Barbell

Louie Simmons is a powerlifter, strength training writer, and trainer.Simmons began training in Olympic lifting at age 12. He was first exposed to powerlifting in 1966, at a meet in Dayton, Ohio. Shortly after that meet, Louie went into the Army. After basic training, he was in the infantry but instead of Vietnam, he was sent to Berlin. He got out of the Army in 1969.



Simmons is the owner and trainer of the legendary Westside Barbell, located in Columbus, Ohio. Westside Barbell advocate the use of a system they call the conjugate method, based loosely on the conjugate parallel system advocated by various strength coaches in the former Soviet Union.

The training week in the Westside Barbell system typically consists of four sessions per week. Two of these sessions focus on upper body work, using the bench press as the main lift. One upper body session is used to lift maximal loads while the other is used for dynamic work using lighter loads with higher speed. The other two sessions focus on lower body work, with the squat and deadlift being the primary focus. One day per week is a maximum effort session while the other is a dynamic effort session, typically using box squats with a fast speed and lighter loads than the max effort day.

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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.

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Westside Barbell Book of Methods

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Lou’s Equipment – Battling Ropes

Louie Simmons has been the inspiration of many powerlifters since he made one of the top ten in the Powerlifting News in 1972. Simmons is one of the six lifters who totaled Elite in five weight classes and the only powerlifter over the age of 50 who squatted 920 pounds and total of more than 2100 pounds. Being the owner and strength trainer of the legendary Westside Barbell, Louie worked with around twenty-five National and World Champion powerlifters. His strength training routine does not including big numbers of squatting, bench or other regular deadlifts. Instead, you are required to do a series of exercises to work on your targeted muscles. In addition, Louie uses certain special fitness equipment, better known as “Lou’s Equipment” among the powerlifters of Westside Barbell. One of these equipments is the battling ropes, developed by John Brookfield.



Battling ropes has been one of the favorites of Simmons for achieving the utmost conditioning for all sports. It also helps to build a death grip and can increase your range of motion greatly. Simmons believes that these ropes can be a serious strength-training partner for sore shoulders. In addition, it can push your muscular and cardio endurance. He recommends battling ropes for those who want to train alone or with training partners.

Simmons use the Manila ropes and those who are buying them from Westside Barbell will get end-capped Manila ropes. It is 1.5” in diameter and 50 ft in length. While using the Manila ropes, anchor it around any smooth surface such as power rack, a pole, bench, or kettlebell. This way, you can reach to whole new level of conditioning and can also develop your power, grip strength, cardio and muscular endurance.

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Westside Barbell Gym Tour

Over in Ohio there exists a gym. We aren't talking about a franchise fitness center here that looks nice where you can be comfortable and have your happy workout. We are talking about a real gym. You know a scary place but a place where scary lifting is encouraged. This is a gym by the name of "Westside Barbell", a club for serious powerlifters.

[Courtesy:-Ben Tator]

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Westside Barbell Max Effort Bench

The max effort method is better than other common methods. It helps to improve intermuscular and intramuscular coordination, because the body will adapt to only the stimulus placed upon it. The max effort method produces the greatest strength gains. While it is not uncommon to suffer fatigue, high blood pressure at rest, anxiety, and depression from using this method, it is the most popular among top athletes and lifters.

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Louie Simmons- Injury Prevention Training

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Books that Can Motivate Powerlifters

Strength training books are ideal for motivation those who are new to the industry. As the name suggests these books are geared towards powerlifters. For novice or non-powerlifters, who are looking for general strength training advice, these powerlifting/ strength training books are very beneficial. One of the must read books for lifters is “The Westside Barbell Book Of Methods” published by Westside Barbell. The 236 pages of this book are full of training advices. Louie Simmons explains the various ways that will help the lifters to produce strength.



Simmons, the legendary powerlifter and strength trainer of Westside Barbell, presents his many years of experience in powerlifting through this book. Being the strength consultant for numerous college football teams including Clevland Brown, New England Patriots, Green Bay Packers, and Seattle Seahawks, Louie’s book is also a great resource for the serious sports people. Some of the strength training methods that “The Westside Barbell Book Of Methods” includes are Conjugate Method, Dynamic Effort Method, Maximal Effort Method, Reactive Method, and Contrast Method.

The Westside Barbell Book Of Methods is specially aimed at competitive powerlifters and serious sports people. In fact, this powerlifting book can be a perfect choice for the intermediate to advanced lifters.

The second edition of “Science and Practice of Strength Training”, written by Dr. Vladimir Zatsiorsky and Dr. William Kraemer, explains the principles and concepts involved in strength training. The book comes with many changes including three new chapters contributed by Dr. Kraemer. These chapters focus on young athletes, women and seniors. The book explains that no one program can work for a person all the times. It describes the complexity involved in strength training programs and provides simple approaches while dealing with specific circumstances. “Science and Practice of Strength Training” provides great insight into the new physiological concepts that are now incorporated in the practice of strength training.

Both the strength training books describes the various methods of strength conditioning, the importance of timing in strength exercises, and ways to prevent injuries.

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Powerlifting Tips for Beginners: How to Increase Bench Presses

Some simple techniques can help powerlifters to increase the weight on their bench press. And both novice and experienced lifters can incorporate these techniques in their strength training programs. Powerlifters need to focus on one thing – to improve the total amount of weight that they can press for one rep. The following tips will help the lifters to increase their maximum single repetition lift.



First, the lifter must learn to conserve their energy. One must learn the strength training techniques that will help them to lift the largest amount of weight by utilizing the smallest amount of energy possible. For this, the lifters must use their spotter for lifting the bar out of its rack. Try to do some effective handoff using the spotter; make sure handoff is quick and smooth. Be quick, but controlled while bringing the bar to the chest during the eccentric phase. Also, try to involve all the muscle while doing the lift.

Another effective strength training technique is to reduce the distance one move the weight. In powerlifting both weight and distance are important. The lifters must learn to reduce the distance to be able to move largest amount of weight without increasing the amount of power. While doing bench press, try to arch your back as much as possible; this helps in increasing your bench press. The shoulder blades must be squeezed together – this helps in keeping the bench in contact with shoulders throughout the lift. Powerlifters know the importance of breathing exercises and the one must keep that in mind while doing bench presses. Take deep breath into your chest and hold it in the eccentric phase; release the breath slowly in the concentric phase. Use the triceps to lock your arms out – this will help in locking out the weight. But remember not to raise the weight higher.

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