2013 Articles

CONJUGATE TRAINING METHOD™ - Circa 2013
Oct 13

When lifters repeatedly use the same simple method of training to raise their strength level, they will eventually stall. Like the scholar who must utilize many sources of information to achieve a higher level of knowledge, the lifter must incorporate new and more difficult exercises to raise their standards. Many have the theory that to squat, bench, or deadlift more, you simply have to do the three lifts. If it were that simple no one would need special exercises, machines, or systems of training. But we know this is not true. Because lifters have different body types, they may excel...

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EXPLOSIVE LEG STRENGTH
Oct 13

EXPLOSIVE LEG STRENGTH

Posted by Tom Barry

When most people look at Westside training protocols, they automatically think of powerlifting. But the truth is the Westside System is used in track and field and in football at all levels. I am very proud to have a picture of Johnny Parker of the Patriots and Kent Johnston of the Packers on the Super Bowl field when they played each other in 1997. They both had spent a week at Westside to learn to implement some of our methods in their programs. Johnny Parker is now with the 49ers and recently spent a week again with the Westside guys....

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STRENGTH TRAINING 101
Oct 13

STRENGTH TRAINING 101

Posted by Tom Barry

When it comes to training effectively to achieve a maximal level of strength, there are only two ways to train: training correctly and training incorrectly. TRAINING INCORRECTLY One incorrect training method stands out among the rest. Despite its proven ineffectiveness, it is still being taught in universities and followed religiously by numerous “strength coaches.” The name of this incorrect training method is Progressive Gradual Overload. PROGRESSIVE GRADUAL OVERLOAD This system of training increases intensity while decreasing the volume of work. The first phase of this system stimulates muscle hypertrophy, which is followed by the power phase where strength is increased...

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INCREASING EXPLOSIVE STRENGTH AND REACTIVE METHOD THROUGH PLYOMETRICS
Oct 13

Shock training or plyometrics is developed by a sudden stretch preceding any voluntary effort. Kinetic Energy and not heavy weights must be used. Depth jumps and med ball re-bounding are two common means used. Dr. Verkhoshansky, the father of plyometrics first thoughts came by observing triple jumpers and how powerful the jumps were after each landing. This he knew, that the powerful jumps came after the athletes falling body reacted to the impact of the contact to the ground. This made Verkhoshansky aware of the stretch-shortening action by the use of kinetic energy. Many believe that plyometric’ s are dangerous,...

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RAW BENCHING
Oct 13

RAW BENCHING

Posted by Tom Barry

I am often asked how to get a big raw bench. I was a Top 8 bencher in 1980 with a 480lb lift at 220, without a shirt. There were no bench shirts until around 1984. I was Top 6 in 2002 with a 575lb lift at 220 in a shirt. If I could make a Top 10 bench for 32 years, so can you- here’s how. In 1971, I had a 340lb raw bench. Larry Pacifico said I had to raise my bench if I was going to win a national title. Not long after, I met Bill Seno;...

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TRAINING MISTAKES PART 1
Oct 13

TRAINING MISTAKES PART 1

Posted by Tom Barry

Westside Barbell receives lots of calls and emails seeking lifting advice: from technique, to periodization, to how to use lifting gear. We always respond with an answer based on a strong foundation of knowledge and experience. But is it always the right answer? We like to think so, but reality is that, just as we have done many things the right way, we have also done many things the wrong way at Westside. But once we find what we believe was the right way to do something and it turns out to actually be the wrong way, we refuse to...

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