What is Westside Barbell Training?
What is Westside Barbell training, or what even is Westside Barbell? In short, Louie Simmons was a powerlifter, inventor, and innovator in the world of strength training, almost as much of an extremist as you can get in that field. He started lifting scrap weights early, and from the 1970s up until 2022, he lived to make others strong. Of course, he trained himself as well, but when that was no longer possible, his entire focus was on pushing others to reach their potential.
His methods, and perhaps his way of expressing himself, were to say the least controversial, and still are today. So controversial, in fact, that I’d argue if a calm, well-spoken, and respected coach said the exact same words Louie did, people would probably take it to heart. But if Louie said it, many would dismiss it immediately.
I used to be one of those people. To me, Louie Simmons was just an oddball and a crazy old guy talking nonsense, until I started listening, and eventually, understanding.
Much of what you and I take for granted in strength training today is either directly or indirectly influenced by Louie. My favorite example is resistance bands. The idea of using bands in the gym, or attaching them to a barbell, didn’t really exist before Louie wrote about it and started selling them.
We will go through how to train using the Westside Barbell method.
The training method, or rather, methods. Or perhaps more accurately, the entire training concept. It’s broad, it’s complex, yet surprisingly simple once you understand it. It’s not a “program”; it’s a system. Programs are built from the system, packaged versions designed to make it easier for lifters to apply.
Westside-style training, or the training methodology itself, is classified as Conjugate Training. Even though there’s some debate about whether it should technically be called Concurrent Training, we’ll stick with Conjugate.
Whatever you think you know about it, I ask you to set that aside for now. I’ve studied this system deeply; we’re talking books, podcasts, interviews, articles, Q&As, and every piece of material Louie ever put out. I’ve studied and revisited it for over ten years. The first year was mostly spent being skeptical, but the deeper I dug, the less skeptical I became.
What is Westside Barbell Training (The Conjugate System)
Westside Barbell training is built on the Conjugate System, which in short means developing several physical qualities at the same time while addressing weaknesses. You train with maximal weights in different variations, perform explosive work, and include plenty of assistance exercises to strengthen specific weak points. If something stands out as a particular weakness, more focus will be placed there, and once it improves, the focus shifts to the next weakest link that shows up.
People who are somewhat familiar with the concept often think it’s all about using special bars, chains, and resistance bands, or doing box squats wearing multi-ply powerlifting gear. While that has become part of it, that’s far from the full truth. Having studied this system in depth, I can say that this side of Westside is actually more of a branch of the smaller, less refined part of the whole, if I can put it that way.
From these core principles, several specific methods were created. Two of these are probably the most well-known and popular, and the ones most commonly associated with Westside Barbell and Louie Simmons.
The first is the Max Effort Method, and the second is the Dynamic Effort Method. Later, we also have the Repeated Effort Method, which ties the system together.
Max Effort Method
During Max Effort sessions, the goal is simple: you lift heavy. You work up to a heavy weight and fight to complete it. When doing this, you can’t just lift however you want. The same rules for technique and execution always apply. You must use efficient technique and maintain symmetry and control throughout the lift.
If you reach technical failure long before physical failure, it might be a good idea to switch methods. An example of this is when your technique starts to break down around 85–90% of your max. If, for instance, your back starts rounding significantly in the deadlift as early as 60–70%, and it gets worse the heavier it gets, you’re too weak to get the intended benefit from Max Effort training. In such cases, lifters at Westside often switched to the Repeated Effort Method, which I’ll cover later.
What does a Max Effort session look like?
Max Effort training is done twice per week, one session for the upper body and one for the lower body. You warm up and work up to a 1RM for the day in a variation of the squat, bench press, or deadlift.
For example, if your best lift in the close-grip bench press is 120 kg, you might aim for 122.5 kg. Since you know your 1RM, you can make fairly large jumps during warm-ups. For example: 100 kg × 1, 112.5 kg × 1, 122.5 kg × 1.
If you complete 122.5 kg and feel like 125 kg might be possible, but 127.5 kg would be hopeless, save it for next time. If you’re completely sure you have 5 kg more in you, go for that extra attempt.
If you fail to beat your personal best, say you did 112.5 kg confidently but couldn’t get 122.5 kg, then drop down to a weight that lets you set a new 2–3 rep personal record. If you already have a 2–3RM, go slightly above that and test again. If you don’t, take around 90% of your best single and do 2–3 reps.
Sometimes you’ll realize early in the session that your form or focus isn’t there. Maybe 100 or 112.5 kg already feels off, and you know 122.5 kg won’t happen today. In that case, switch to a 2–3 rep goal instead. Base your weight on about 90% of what you think your best would have been that day. If you estimate 117.5 kg as your max, try 105 kg for 2–3 reps.
There will also be days when you walk into the gym and quickly notice your body or mind isn’t ready for a true 1RM. Then you can go for a 2RM or 3RM instead. Start around 50–60% and work up in triples until you can’t go any further.
If your body or head just isn’t cooperating with the exercise you had planned, you can modify it. This can be as simple as changing your grip width slightly or adding a board. For example, instead of a close-grip bench with your index finger on the smooth part of the bar, use a medium-close grip with your hands between the ring and the smooth section. Or keep the close grip but add a board, chains, bands, or lift with your feet up. There are many ways to adjust to find a useful variation.
When your main lift is done, you move on to accessory exercises that target your weak points. These are movements that directly address the muscles holding you back.
If your hamstrings are weak in the deadlift, you’d prioritize Romanian deadlifts, Glute-Ham Raises, leg curls, or similar exercises.
If your upper back or rear delts are weak in the bench press, you’d prioritize bent-over rows, reverse flyes, or face pulls.
Example of Max Effort sessions
Max Effort Upper Body
Bench Press – Close Grip
3–5 warm-up sets
50 kg × 10
70 kg × 5
85 kg × 3
100 kg × 1
112.5 kg × 1
122.5 kg × 1 (previous PB: 120 kg)
Bent-Over Barbell Row – Wide Grip
1–2 warm-up sets
3 sets × 8–15 reps / 0–3 RIR
JM Press
1–2 warm-up sets
3 sets × 12–15 reps / 0–3 RIR
Behind-the-Neck Lat Pulldown
0–2 warm-up sets
3 sets × 12–15 reps / 0–3 RIR
Dumbbell Curls
0–1 warm-up set
3 sets × 12–20 reps / 1–3 RIR
Reverse Flyes
0–1 warm-up set
3 sets × 12–15 reps / 0–3 RIR
Max Effort Lower Body
Box Squat | Rest: 3–5 min
3–5 warm-up sets
80 kg × 5
100 kg × 3
120 kg × 1
140 kg × 1
152.5 kg × 1 (previous PB: 150 kg)
Romanian Deadlift | Rest: 2–3 min
1–3 warm-up sets
3 sets × 8–12 reps / 1–5 RIR
Split Squat | Rest: 1–2 min
1–2 warm-up sets
3 sets × 8–12 reps / 1–5 RIR
Lying Leg Curl | Rest: 1–2 min
0–1 warm-up sets
3 sets × 12–20 reps / 1–3 RIR
Lying Leg Raises | Rest: 1–2 min
0–1 warm-up sets
3 sets / 1–3 RIR
Back Extensions | Rest: 1–2 min
3 sets × 10–20 reps / 1–3 RIR
Purpose of the Max Effort Method
The purpose of Max Effort training is to build your ability to strain and stay technically solid under heavy loads. When things get hard, you must still be able to grind through, finding the right position and path to complete the lift. This develops both your neuromuscular system and your mental toughness to push when it’s difficult. It also exposes weaknesses, and that information is crucial to carry over into the rest of your training.
Dynamic / Speed Effort Method
The second commonly used method, and one of the two main pillars of Westside training, is the Dynamic Effort Method. This method is all about moving a weight as fast as possible. Explosiveness and intent are the key factors here. You should push with everything you have, and then some.
Many people think they already do that, but once they actually try this method, ideally under supervision, they quickly realize they’ve never truly done it. Especially when the weights are light.
In squats and bench presses, where the lift starts with an eccentric phase, you want to drop down fast. The goal is to descend as quickly as possible while staying in control, so you can take advantage of the body’s stretch reflex to explode up. But this has to be done under control. You should never drop the weight recklessly, nor try to move faster than you can handle technically.
In the deadlift, you start with the concentric phase right away. This makes it especially important to lock in a strong starting position so you can push hard from the floor without losing form.
To generate maximal force into the bar, your technique must be efficient. If you move around too much or get out of position, that force won’t go where it needs to. Keeping everything tight throughout the entire lift is crucial to get the best possible result.
The goal is to descend fast in the eccentric phase and push as explosively as possible in the concentric phase, but never at the cost of control. If you struggle to stay tight, slow down slightly on the way down to maintain stability, or start the lift a little more controlled and accelerate through the motion. If you just throw yourself into every rep without control, the quality will drop fast, and you’ll lose the purpose of the method.
What does a Dynamic Effort session look like?
Dynamic Effort sessions consist of multiple sets with few reps and short rest periods. In the squat, you use the box squat with a slightly wider stance than your regular squat and place the bar in a high-bar position. In the bench press, you rotate between three grip widths:
Narrow (index finger on the smooth part of the bar)
Medium-narrow (hand between the smooth part and the ring)
Medium (little finger on the ring)
In the deadlift, you lift using the same stance and style that you use for your max or competition lifts.
You warm up to the target percentage of your max and complete the main lifts before moving on to assistance work. Just like with Max Effort training, the accessories focus on your weak points. For consistency, let’s stick with the same example as before: a lifter with a weak upper back and hamstrings.
About weights and percentages
The weights are based on your maxes in the box squat, bench press, and deadlift. When it comes to the box squat, there are a few interpretations. The most common is to base it on your competition-style squat max. However, since many lifters perform their max squat with a belt, knee sleeves, and low-bar position, while the box squat is typically done beltless, sleeveless, and high-bar, the numbers are often lower.
Many lifters, especially beginners, have a significant gap between their competition squat and their box squat. I’ve found that the box squat is usually around 80–90% of the regular squat.
For example, a lifter who squats 200 kg with a low-bar stance, belt, and knee sleeves might box squat around 160–180 kg. If you’re below that range, you likely have a lot of strength to build. If you’re above 90%, it might be time to check your form.
Ask yourself:
Is the box low enough (just below parallel)?
Do you actually sit back and down properly?
Are you driving hard out of the hole?
If you’re new and don’t know your 1RM for the box squat, start by estimating it at 80% of your competition squat until you’ve tested it properly.
Example – Dynamic Effort Upper Body
Bench Press | Rest: 45 seconds
3–5 warm-up sets
60% × 3×3 – Narrow grip
65% × 3×3 – Medium-narrow grip
70% × 3×3 – Medium grip
Flat Dumbbell Press | Rest: 3–5 minutes
1–2 warm-up sets
3 sets × 20–40 reps / 0–1 RIR
Rolling Dumbbell Extensions | Rest: 1–2 minutes
1–2 warm-up sets
3 sets × 8–15 reps / 0–3 RIR
Seated Cable Row | Rest: 1–2 minutes
1–2 warm-up sets
3 sets × 8–12 reps / 1–3 RIR
Behind-the-Neck Press | Rest: 1–2 minutes
1–2 warm-up sets
3 sets × 12–20 reps / 3–5 RIR
Face Pulls | Rest: 1–2 minutes
1–2 warm-up sets
3 sets × 8–12 reps / 1–3 RIR
Example – Dynamic Effort Lower Body
Box Squat | Rest: 45 seconds
3–5 warm-up sets
60% × 12×2
Deadlift | Rest: 45 seconds
3–5 warm-up sets
65% × 10×1
Romanian Deadlift from 6 cm platform | Rest: 2–3 minutes
1–2 warm-up sets
3 sets × 8–10 reps / 1–5 RIR
Walking Lunges | Rest: 1–2 minutes
1–2 warm-up sets
3 sets × 8–12 reps / 1–5 RIR
Seated Band Leg Curls | Rest: 1–2 minutes
0–1 warm-up sets
3 sets × 15–30 reps / 0–5 RIR
Reverse Hyper | Rest: 1–2 minutes
0–1 warm-up sets
3 sets × 12–20 reps / 0–5 RIR
Roman Chair Sit-ups
3 sets / 0–3 RIR
Purpose of the Dynamic Effort Method
Lifting fast reps with relatively light weights might sound a bit soft. I thought so too for many years, even while studying the method in detail. But everything changed once I actually went through a session myself. Mentally and physically pushing full throttle through about ten sets, even when the weight feels light, is incredibly demanding. And that’s coming from someone used to doing high-rep sets in the squat, bench, and deadlift.
You quickly learn that you can push much harder than you think. Often, even when you should be exhausted halfway through, you realize you can still push more. That shows most people have never truly learned to give 100%.
The purpose of the Dynamic Effort Method is to make you more efficient and capable of generating maximum force under controlled, technical conditions. This directly carries over to your heavy lifts, teaching you how to go all-in even when the weight is heavy.
You might not be able to exert 100% effort on 60–70% of your 1RM, but most people only give about 65–70% effort when lifting that weight. The goal is to raise that to as close to 100% as possible.
Repeated Effort Method
The Repeated Effort Method, sometimes also called the Repetition Effort Method, is in many ways the classic strength training approach popularized by Joe Weider’s 3×10 or Bill Starr’s 5×5. It’s a system built on sets and reps designed to develop strength, muscle mass, and coordination.
This method is primarily used for accessory movements but can also be applied to the main lifts during certain training phases. For example, if you’re doing lat pulldowns, you might go with 3 sets of 10 reps, but there are several ways to structure that work.
Step / Pyramid approach
Here, you build up to a heavy or near-max set for the chosen rep range.
Let’s say you know you can do 50 kg × 10 on lat pulldowns, maybe 52.5 kg on a good day. Then your session could look like this:
40 kg × 10
45 kg × 10
50 kg × 10
Next time, try to increase the weight on one, two, or all three sets depending on how it feels.
Volume approach
In this approach, you keep the same weight for all sets.
If 3 sets of 10 reps at 50 kg are too heavy to complete, you could instead do 3×10 at 45 kg. Then, next session, try 47.5 kg or 50 kg, depending on how the previous one felt.
HIT style (High Intensity Training)
If the set and rep structure isn’t fixed, you can follow a more classic HIT-style progression. That means working up through a few warm-up or lighter work sets toward one truly hard set.
For example, in the lat pulldown:
You know that 52.5 kg × 10 is your best and that doing 11 would be a real challenge. So the session could look like this:
35 kg × 10 (warm-up)
45 kg × 10 (moderate work set)
52.5 kg × max reps (push to failure)
On the final set, you push yourself hard, even using a bit of momentum or controlled cheating to get 1–2 extra reps. The goal is to push beyond your comfort zone.
Using the Repeated Effort Method for the main lifts
Even the main lifts at Westside Barbell were sometimes trained using the Repeated Effort Method, especially during phases focused on building muscle mass and general strength.
Louie Simmons himself used 6×6 bench press routines during the 1970s to build his pressing strength. JM Blakley, who was partially associated with Westside, used 6×6 instead of Max Effort work at times. George Halbert used 6×6 and 5×5 cycles to increase his bench, and another iconic Westside lifter, Greg Panora, primarily trained with 6×6 when he first joined the gym, since he needed to build size before increasing his absolute strength.
There are also accounts of periods when lifters used 8 or even 10 reps per set with this method.
How to start with the Repeated Effort Method
If you want to implement the Repeated Effort Method, you’ll need a starting point. A good rule of thumb is to begin with 6 reps at around 75–80% of your 1RM.
From there, work your way up gradually until you can complete 6×6 with that same weight. If you fail to hit 6×6, say you get 4×6 and then only 1×5, repeat the same weight next time. You can also extend your rest periods slightly if needed. The goal is to complete all 6 sets of 6 before increasing the load.
Example – Repeated Effort Upper Body
Bench Press – Medium Grip | Rest: 3–5 minutes
4–6 warm-up sets
100 kg × 6×6
Overhead Press | Rest: 1–2 minutes
1–2 warm-up sets
3 sets × 6–12 reps / 1–3 RIR
Upright Barbell Row (Supinated Grip) | Rest: 1–2 minutes
1–2 warm-up sets
3 sets × 8–12 reps / 0–5 RIR
Dips | Rest: 1–2 minutes
1–2 warm-up sets
3 sets × 12–20 reps / 1–5 RIR
Scott Curls (Preacher Curls) | Rest: 1–2 minutes
1–2 warm-up sets
3 sets × 8–15 reps / 0–3 RIR
Reverse Flyes | Rest: 1–2 minutes
0–1 warm-up sets
3 sets × 12–20 reps / 0–3 RIR
Example – Repeated Effort Lower Body
Deficit Deadlift (8 cm platform) | Rest: 3–5 minutes
4–5 warm-up sets
120 kg × 6×6
Platz Squat | Rest: 2–3 minutes
3–4 warm-up sets
3 sets × 8–15 reps / 1–5 RIR
Good Mornings | Rest: 1–2 minutes
1–2 warm-up sets
3 sets × 12–15 reps / 3–5 RIR
Seated Abductions | Rest: 1–2 minutes
0–1 warm-up sets
3 sets × 8–20 reps / 1–5 RIR
Cable or Plate Rotations (Core Twists) | Rest: 1–2 minutes
0–1 warm-up sets
3 sets × 8–20 reps / 0–3 RIR
Purpose of the Repeated Effort Method
This phase of training should not be underestimated. Since the volume in the main lifts is often relatively low, this is where you build the broad foundation. It’s important not to perform the assistance exercises half-heartedly. Their purpose is to actually assist your main lifts, to strengthen and fill the gaps that appear during heavy lifts.
If your knees cave in during squats or deadlifts, or if your elbows flare out in the bench press, these exercises are there to help you maintain proper position and lift more efficiently.
If you’re relatively new to strength training, or feel that you lack specific strength or muscle mass in certain areas, this is a very effective method to use in various ways.
The method also works excellently for the main lifts. You don’t need to push yourself to failure every time, the focus is on creating the right conditions to perform the movement well, with control and efficiency.
The goal is to grow into the movement, neurologically, muscularly, and in overall strength.
Weekly Structure
When running a week of Conjugate training, you perform two upper body sessions and two lower body sessions. Depending on your available time and needs, you can also add smaller sessions focused on specific strength work, mobility, or conditioning. These extra sessions will, over time, help you become stronger and more well-rounded.
The main sessions always include Max Effort training for both upper and lower body, or, depending on your current phase, Repeated Effort Method as a substitute. The other two sessions of the week are Dynamic Effort training for upper and lower body.
And that’s how it rolls, week after week. The intensity and volume fluctuate over time, and before competitions, both are reduced to allow for optimal performance. After a meet or testing phase, you start again based on your new 1RM numbers, which are constantly updated throughout training via the Max Effort sessions.
Conjugate Programs in the Built Strong App
In the Built Strong App, there are now several pre-designed Conjugate programs, adjusted to your equipment and training environment.
Barbell Built | Conjugate
This program requires no bands or chains, and not even dumbbells or machines. It is designed for those training in a basic home gym setup. What you need is a bench, a rack, a barbell, and weights. As complements, a box for box squats and a board for pressing are recommended.
Built Strong | Conjugate
This program uses resistance bands but does not require specialty bars or chains. However, it includes exercises using dumbbells, machines, and other gym equipment. This makes it ideal for those who want a bit more variation and train in a fully equipped gym.
Barbell Built | Conjugate + Extra
This is the same program as Built Strong Conjugate, but it includes smaller extra workouts. Louie Simmons, the founder of Westside, often talked about small additional sessions to strengthen weaknesses. This program includes two such sessions: one for the upper body and one for the lower body.
All programs follow the same foundation, but the setup adapts to your available tools. The important thing to remember is that even though Louie Simmons and the lifters at Westside Barbell eventually used bands, chains, and specialty bars, they all started with a regular barbell and basic equipment. Louie himself began with nothing more than a straight bar and weights, and that’s still enough to build incredible strength if the system is applied correctly.
If you want to learn more about Louie Simmons, Westside Barbell, and the conjugate system, you can go straight to the source. On https://www.westside-barbell.com you’ll find a huge amount of articles, podcasts, books, and videos to learn from. You can also join the Conjugate Club at https://www.conjugateclub.com.
