Tag · 5 articles
conjugate
guides·10 min read
Conjugate Periodization for Athletes: Beyond Powerlifting
How to adapt Westside conjugate method for baseball, soccer, and basketball: max effort, dynamic effort, and SPP block design for team-sport.
conjugate·periodization·athletes
guides·9 min read
Westside Barbell Conjugate Complete Guide: ME/DE/RE 3-Day Structure
Louie Simmons conjugate method broken into Max Effort, Dynamic Effort, and Repetition days, with exercise rotation, band tension, and VBT targets.
westside·conjugate·max effort
guides·8 min read
WS4SB (Westside for Skinny Bastards): Complete Program Analysis
ME upper, RE lower, and DE upper days mapped with velocity targets and a 4-week mesocycle, built for lighter lifters chasing speed-strength over size.
westside·skinny·bastards
guides·8 min read
Max Effort Method: Expanding Absolute Strength Limits
The max effort method builds strength fastest, but done wrong it causes overreaching within 3-4 weeks. Here's the weekly 1-3RM rotation that keeps it safe.
max-effort-method·absolute-strength·conjugate
guides·9 min read
Westside Conjugate System Explained: ME and DE Methods
A complete breakdown of Louie Simmons' conjugate system — max effort, dynamic effort, special exercises, and how to apply VBT to verify bar speed targets.
conjugate·westside barbell·max effort