Westside members and followers have long been a dominant force in powerlifting. Those who follow the system consistently set new records. Already, 27 Westside Barbell members have a three-lift total of more than 2000 pounds (909 kg). Who would dare question their training methods?
Westside Barbell was founded and is led by Louie Simmons, the only powerlifter over 50 who squats 418 kg and has a three-lift total exceeding 2100 pounds (over 954 kg). With more than 27 years of strength training experience, he is the founder of the Westside training system and a strength coach for numerous American football teams.
This is an extremely effective system that builds strength in your main lifts in a short time while developing excellent speed and acceleration. Westside is based on two lifting methods: the max effort method and the dynamic effort method. The workouts are intense and high in volume, but with adequate nutrition and rest, they deliver exceptional results.
How does it work?
The Westside program has two types of training days: speed days (the dynamic effort method) and max effort days. The entire program focuses on maximizing performance in all three lifts—the squat, deadlift and bench press.
The squat and deadlift are grouped and trained together. More specifically, they are considered to have similar training effects and are treated as variations within this program.
As mentioned, the Westside program includes a max effort day (also referred to below as a high-intensity day) for both the squat/deadlift and the bench press. The high-intensity squat/deadlift day focuses on variations of these exercises (squats, deadlifts and good mornings), with the standard versions also performed from time to time. The purpose of the squat and deadlift variations is primarily to target the posterior chain: the biceps femoris, gluteus maximus and erector spinae.
As the name suggests, the high-intensity or max effort day involves high-intensity training, whether you are squatting/deadlifting or bench pressing. The rep count is low, while the number of sets is relatively high: 4–10 sets. On max effort days, you begin with a light general warm-up, then pyramid up in weight with sets of three. Once the weight becomes too heavy to complete a set of three, you switch to singles. This should happen at around 90% of your 1RM (one-repetition maximum).
Training at this level of intensity produces significant gains in absolute strength and conditions your body and muscles to lift heavy weights.
Exactly the same principle applies to sprint training. Sprinters’ main training sessions are similar in nature to those of lifters: they turn up and run sprints at maximum speed. Rest intervals between sprints are long, allowing more or less complete recovery. Have you ever seen sprinters running intervals of a full lap or longer? The same principle applies at Westside, in lifting and in powerlifting, where the aim is to increase absolute strength and maximize performance in the competition lifts.
Exactly the same principles apply to the max effort bench press day. Here, however, the upper body bears the main load: the chest muscles, anterior deltoids and triceps.
Training a lift twice a week in this way, using different variations, places a substantial demand on both your muscles and your nervous system.
It is important to add that once you have chosen a lift for your high-intensity day, beginners should use it for no more than three consecutive weeks, while experienced lifters should change their max effort lift every week. This approach ensures continual progress and prevents overtraining.
Max effort day lifts and variations:
* Deadlift
Conventional deadlift
Sumo deadlift
Partial deadlift (block pulls from different heights)
Deficit deadlift (as with conventional deadlifts, but standing on a raised platform)
* Squat
Deep squats (with a wider stance to recruit the entire posterior chain)
Box squats (low box)
Box squats (high box)
* Good mornings
Bent-knee, arched-back good mornings
Straight-knee, arched-back good mornings
Good morning squats
Seated, arched-back good mornings
Rounded-back good mornings
* Bench press
Standard flat bench press
Incline bench press
Decline bench press
Floor press
Bench presses from supports of different heights
JM presses
JM floor press
These are the main and most popular exercises used on max effort days. Further variations are created by adding chains and resistance bands. Varying your training days and exercises in this way while maintaining high intensity produces significant gains in absolute strength.
The bench press has its own dedicated day (or days) plus assistance exercises, and the squat/deadlift has its own dedicated day (or days) plus assistance exercises.
The second half of the week is devoted to the dynamic effort method, or speed training. Here, too, the bench press and squat/deadlift are trained on separate days. Broadly speaking, the dynamic effort method involves training at 50–70% of your 1RM. The number of working sets is high (4–10 sets), while the rep count is low (2–6 reps). The purpose of this training day is to develop speed-strength and explosive strength in your main lifts, which you need to overcome the most difficult portions of the lifts—the so-called sticking points—effectively.
Speed days use two main exercises: the box squat and the speed bench press. These two exercises themselves stay the same, but the resistance changes as a % of your 1RM.
Box squats help significantly improve the initial upward phase of both the deadlift and the squat, as this is the most common sticking point and difficult portion of both lifts. Using boxes of different heights has a positive overall effect on your maximum performance.
Box squats are most commonly performed for sets of two, for a total of 8–12 sets. The percentage you use for speed squats determines more precisely how many sets you perform in the workout.
When you use 45–50% resistance, you typically perform 12 sets of two. At 65–70%, you usually perform 8 sets of two, giving an average of 10 sets of two at 55–60% of your 1RM. Rest intervals between these speed sets are 45–75 seconds.
Speed bench presses follow the same approach, except that you perform sets of three instead of sets of two. Use 50–70% resistance for 8–10 sets. Rest intervals are also 45–75 seconds.
Both speed squat/deadlift workouts and speed bench press workouts are followed by assistance exercises.
The Westside weekly split and workouts:
Monday: heavy squat/deadlift
Tuesday: rest
Wednesday: heavy bench press
Thursday: rest
Friday: speed squat/deadlift
Saturday: rest
Sunday: speed bench press
Monday: max effort squat/deadlift
1. Squat/deadlift/good mornings: perform one of these exercises or a variation for no more than three consecutive weeks. Start by pyramiding up in sets of three. Once the weight becomes too heavy to complete three reps, switch to singles and perform 4–5 sets of one at 90–100% of your 1RM.
2. Lower back: perform light partial deadlifts, back extensions or stiff-legged deadlifts for 4 x 8–10.
3. Abs: various abdominal exercises for 4 x 8–12.
4. Lats: lat exercises such as wide-grip pull-ups, various pulldowns, seated rows, and bent-over barbell and dumbbell rows for 4 x 8–10.
Wednesday: max effort bench press
1. Use the variations mentioned earlier, starting your pyramid with sets of three and once again finishing with singles.
2. Triceps: use basic exercises such as close-grip bench presses, JM presses, lying dumbbell extensions and dumbbell Tate presses for 4 x 5–10.
Also perform various cable pushdowns (V-bar, straight bar, rope) for 4 x 8–12.
3. Shoulders: dumbbell lateral raises and/or front raises for 4 x 8–12.
4. Lats: the same as on the first day.
5. Biceps: a biceps exercise of your choice for 3–4 x 8–10.
Friday: speed squat/deadlift
1. Box squat: 8–12 sets of two at 50–70% of your 1RM.
2. Lower back: the same as on the first day.
3. Side bends or another exercise for the obliques for 4 x 8–12.
4. Neck: one or more exercises.
Sunday: speed bench press
1. Speed bench press: perform sets of three at 50–60% of your 1RM.
2. Triceps: the same principles as on the second day.
3. Pushdowns: the same principles as on the second day.
4. Lats: the same principles as on the first day.
5. Biceps: the same principles as on the second day.
This is a high-volume system, but with adequate rest and proper nutrition, it should be manageable for everyone. If you wish, you can reduce the number of sets for assistance exercises from 4 to 2–3. Listen to your body and decide for yourself.
Chains and resistance bands
These are extremely useful and essential tools that add even more variety to training and are excellent for developing strength and speed.
Resistance bands help you train an explosive start and improve strength at the end of the movement and at lockout. They place considerable emphasis on the negative phase of the lift. It is important to know that using resistance bands in training significantly increases your recovery needs, as the eccentric phase is even more demanding.
Chains and bands are used on both speed days and heavy days.
Chains also help develop acceleration and strength in your lifts. The chains hang from the ends of the barbell. At the bottom of the lift, most of each chain rests on the floor, but as you raise the bar, the chains rise with it, leaving the floor link by link. With each link that leaves the floor, the lift becomes heavier. This method is excellent for training the final phase of a lift.
It is important to add that squat and bench press techniques, as well as the overall approach to the program, vary somewhat among Westside followers, with different variations in use. First, you need to understand and master basic squat and bench press technique. Otherwise, using variations of these exercises will also be difficult. In any case, do your research through forums and articles before starting the program. As with other systems, Westside has different schools of thought whose approaches may vary somewhat.
Personally, I (the author of this article) have followed Westside for over a year, and the results have not disappointed. All three of my lifts are improving regularly.
Of course, you can also adapt this system to suit you: exercises rotate, you can choose exercises according to your preferences, experiment with the number of sets, and so on.
Translator’s note: That was a brief overview of Westside. The program certainly looks appealing and is worth trying!!!
More information about Westside here:
1) www.westside-barbell.com
2) www.elitefts.com
3)Westside training videos – available from www.westside-barbell.com
Translated by: Janar Rückenberg
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