Westside Conjugate Method

The Westside Conjugate Method is a training system developed at the legendary Westside Barbell gym in Columbus, Ohio. It is responsible for producing some of the strongest powerlifters in history.

The Creator: Louie Simmons

Louie Simmons was a powerlifting icon and the founder of Westside Barbell. He spent decades studying Soviet training manuals and experimenting on himself and his athletes to develop a system that addresses all aspects of strength.

The Methodology

The system is built on three methods:

1. Max Effort Method: Lifting heavy weights (1-3 reps) to build absolute strength. You rotate exercises weekly to prevent accommodation.
2. Dynamic Effort Method: Lifting submaximal weights with maximum speed to build explosive power. This often involves bands and chains.
3. Repetition Method: High-rep accessory work to build muscle mass and address weak points.

The Split

• Monday: Max Effort Lower Body
• Wednesday: Max Effort Upper Body
• Friday: Dynamic Effort Lower Body
• Sunday: Dynamic Effort Upper Body

The Conjugate Method is highly customizable and requires the lifter to constantly analyze their weaknesses and select exercises to address them.