Strength Training for Beginners Articles

Articles Tagged with Strength Training for Beginners

Base Building: Introducing Specialty Barbells

Many believe that the phenomenon of "beginner gains" only happens for a short time, then an athlete should be satisfied with 5-10 lb PRs on their lifts each year. At Westside, we understand that while we may not be able to constantly improve at the same rate as a beginner, we can still use exercise variation and different training tools to maintain a rate of improvement that far surpasses 5-10 lb PRs once per year.

Fri Aug 30, 2024

Base Building: Targeting Identified Weaknesses

At Westside, we are always looking for a weak muscle group to improve. However, we do so sensibly after reviewing multiple days and weeks of training data. We do not begin adjusting training just because we had one bad day; we wait until we have multiple days and weeks of training data that clearly point to a specific muscular weakness.

Fri Aug 23, 2024

Starting Conjugate: Training Advice III

Successful Conjugate-based training depends on the coach or athlete's understanding of strength training theory and the application of strength training methods. While those new to our methods may only notice the bands, chains, specialty bars, and exercise variations initially, they soon discover everything we do has a purpose. The end goal is consistently delivering the most optimal programming possible.

Tue Sep 12, 2023

Four Weeks to a Bench PR: Week Three

It is now week three of the four-week bench press PR program, and it is time to change up the angle of the press. We have focused on pressing from the flat position for the past two weeks. This week, we will focus on pressing from the incline position. This will allow us to place emphasis on the pecs and shoulder muscles, as well as the triceps.

Sun Nov 20, 2022

Shoulder Training for Beginners

While it is undoubtedly vital to focus on developing movement skills that allow you to best use your physical structure, it is just as important to increase an athlete's preparedness through the use of intelligent volume and intensity regulation. A significant group of muscles that beginners should immediately focus on is the muscles that support the shoulder joints.

Wed Jun 01, 2022

WSBB Blog: Max Effort Upper Main Exercise Selection for Beginners

Max Effort Upper: selecting the right exercises for beginners.

Wed Feb 16, 2022

WSBB Blog: Max Effort Lower Main Exercise Selection for Beginners

Max Effort Lower: selecting the right exercises for beginners.

Mon Feb 14, 2022

WSBB Blog: Understanding Exercise Selection, Volume, and Intensity for Beginners

A beginner's guide to understanding the role played by exercise selection, intensity, and volume in the building of effective Conjugate Method training.