Programs that actually work.
Comprehensive, evidence-based training programs and guides for athletes at every level.
Repeated Effort Method: Westside Hypertrophy Accessory Training
Westside's repeated effort (RE) method for hypertrophy: high-rep moderate-load accessory philosophy, muscle damage mechanisms, and velocity-based fatigue
Submaximal Training Philosophy: Why 80% Beats 100%
Why training at 80-85% consistently outperforms always maxing out: CNS fatigue science, frequency advantages, and submaximal protocol design with
Cal Dietz Triphasic Training: Eccentric→Isometric→Concentric 3-Phase System
Deep dive into Cal Dietz's triphasic model: eccentric, isometric, and concentric block sequencing, load prescriptions, and velocity-based monitoring protocols.
VBT Complete Setup Guide: From Equipment to Daily 1RM Estimation
Complete VBT setup walkthrough: sensor calibration, load-velocity profiling, autoregulation thresholds, daily 1RM estimation, and weekly programming for
Westside Barbell Conjugate Complete Guide: ME/DE/RE 3-Day Structure
Complete breakdown of Louie Simmons' conjugate method — Max Effort, Dynamic Effort, and Repetition Effort days, exercise rotation, band tension, and VBT
Bands and Chains Accommodating Resistance: 30% Power Boost Science
How bands and chains optimize the strength curve and boost power output by up to 30%. Setup ratios, velocity zones, and programming templates for squat and
Strength Deficit Diagnosis and Correction: Find and Fix Weak Points
Systematic guide to diagnosing sticking points in squat, bench, and deadlift and selecting targeted accessory work to correct each deficit.
Wave Loading Protocol: Neural Activation for Instant Strength Gains
Master wave loading to trigger post-activation potentiation. 3-2-1 and 5-3-1 protocols, velocity thresholds, and mesocycle programming with objective data.
WS4SB (Westside for Skinny Bastards): Complete Program Analysis
Complete WS4SB analysis: ME upper, RE lower, DE upper days, velocity targets, sport-specific loading, and 4-week mesocycle structure with real data.
Athlete Body Composition: Lose Fat Keep Muscle Guide
Integrated nutrition and training strategy for athletes to reduce body fat while preserving lean mass and velocity-based performance.
Body Recomposition: Build Muscle and Lose Fat Simultaneously
Evidence-based body recomposition guide: who it works for, caloric conditions, training protocols, nutrition timing, and progress tracking without scale weight.
Boring But Big (BBB): 5/3/1 Hypertrophy Template Guide
Complete guide to Boring But Big: 5×10 loading, percentage selection, pairing strategies, and when BBB drives hypertrophy without killing strength.