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Novice, Powerlifting. This is also known as the Westside Barbell Method developed by Powerlifting Legend Louie Simmons. Tag Archives: Repetition effort method. The Westside method incorporates 4 workouts per week, training: Upper body and bench press related exercises in one day; ... Repetition method After the main lift(s) on both Maximum Effort and Dynamic Effort days, accessory exercises are performed with more conventional loads (Repetition Method) mostly utilizing 2-4 set of 6-10 repetitions. Westside Barbell Template Working With the Standard Template By Jim Wendler For www.EliteFTS.com----- The Standard Template There is a great story from Dave about how the Standard Template originated. Before I begin it’s important for me to clarify what I aim to accomplish through writing this article: In writing this article I solely aim to provide a reliable source of information which outlines how to use The Westside-Barbell Conjugate Method.. Dynamic Effort: … However, as a method of unloading for recovery, on the fourth week of a cycle the maximum effort work can be substituted with repetition work as it is less stressful on the nervous system. With a program based on adapting to your weaknesses and strengths, this article explains how to customize your training for raw lifters. THE REPETITION METHOD. However, this powerlifting program has been adapted to fit the Mathias Method Strength System training methods. The Westside Barbell method of training will allow the coaching staff to record athletic speed and strength levels every week, in-season and out of season. • Using sub maximal weights accompanied by maximal speed (dynamic method). • Overcoming maximal resistance that causes maximal or near maximal muscle tension (maximal effort method). The Westside Barbell Conjugate Method is one of the only systems that prioritizes recovery on a weekly basis. Setting Up Westside for the Raw Lifter. Louie has repeatedly stated that about 80% of the work that his athletes perform is with the repetition effort method. Repetition Method: lifting a non-maximal load to failure; during the final repetitions, the muscles develop the maximum force possible in a fatigued state. Size, strength endurance, and restoration can all be achieved through implementing the repetition method. A Brief Disclaimer. This article will not be devoted to explaining the science or methodology behind Conjugate Method Periodization. This training system is the most common method used among fitness enthusiasts and bodybuilders. Through using the Dynamic Effort and Repetition Methods lifters can improve speed, power, and hypertrophy while simultaneously recovering from the demands of the Maximal Effort training sessions performed earlier in the week. All three must be monitored at all times during the year. I've heard it 435 different times and it never gets old. The repetition effort method plays an absolutely crucial role in the Westside Barbell training philosophy. This is the method in which all supplemental and accessory exercises are trained. The Westside method is a periodization program known as conjugated periodization. This is a 12-week Conjugate Method Powerlifting Program for raw lifters! Putting it all together, here is what a Westside-inspired workout performed four days per week could look like in outline form: • Using considerably less than maximal resistance until fatigue causes one to fail (repetition method). The Beginner’s Guide to the Conjugate Sequence System. After the speed or maximal effort workout, an individual must follow up with 3-4 small exercises. The repetition method, otherwise known as the bodybuilding method, is the best method for the development of muscle hypertrophy (growth). Size, strength endurance and restoration can all be achieved through implementing the repetition method. 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