What is the Westside Method: A Full Breakdown The Westside Method by Louie Simmons, is in simplest form a method for strength training primarily used in powerlifting applications. It combines three main approaches: Maximal Effort, Dynamic Effort, and Repetition Effort in order to improve strength and power.
The Basics of the Westside Program
Maximal Effort Method:
This actually works by lifting heavy weights for low repetitions to create muscle tension and make your muscles stronger.
Athletes then move on to 8 sets of 1–3 reps, with the last sets being near or at 95% of their one-rep max (1RM) for select lifts.
Dynamic Effort Method:
As an example, you can contrast this technique with the use of lighter weights (40-60% 1RM) lifted rapidly to work on speed and power.
It focuses on high volume, up to 8 sets of 1-3 reps, with bands or chains added for extra resistance at the top of the lift.
Repetition Effort Method:
This could mean lifting submaximal weights to failure, or doing so after performing some core lifts from the first two approaches.
Typically 3-4 sets of 10 reps to failure so it is good for hypertrophy and muscular endurance.
Unique Features
The program is built on a conjugate training model, which simply means it trains multiple athletic qualities at the same time instead of developing one after another. Athletes can improve both strength, speed and hypertrophy existsentially.
The Westside system also utilises exercise rotation, meaning every block lifts which are done in different ways to prevent adaptation and overtraining.
Application and Effectiveness
The Westside Program would be especially beneficial for powerlifters focusing on increasing their competition lifts. The percentage-based layout is adjustable on a case-by-case basis depending upon the limitations of the lifter – which makes this template applicable for either competitive powerlifters or IIFYM brahs just looking to get stronger with their 10-inch arm genekinda swole.Westside Program (ad)
Conclusively, the Westside Methods offers an all-encompassing system of strength training with highly adaptable application and raw intensity which makes it one of the signature frameworks to powerlifting.
