Westside Barbell Podcast

In our first live recorded podcast Louie Simmons and Tom Barry discuss the Maximal Effort and Dynamic Effort Methods for the lower body. This includes what volume, intensity, to use and how to select the correct exercises to build strength. Louie also speaks on raw lifting and why Westside Barbell uses gear.

[@IvanDjuric300]

So much knowledge. Cant stop listening. Legend.

[@praiseshiva108]

Pretty much the exact opposite of your style of training. What have you implemented from listening? Love your content btw.

[@IvanDjuric300]

@@praiseshiva108 thanks man. He has taught me that variation matters. All my accessories change because of this man.

[@punttijulle]

I've listened to this 20+ times

[@robcook4500]

I’ll never understand why the lifting/strength world listens to anyone other than Louie and his disciples

[@mattnewell7584]

They listen to what raw lifters are doing

[@phantomcreamer]

​@@mattnewell7584what did Westside get wrong for raw lifting

[@nikitak9628]

Thank you Louis. This is a goldmine of training information.

[@FAZE691]

Keep these podcasts coming Louie is by far the smartest strength coach in the world. It would be a disservice for him to not speak more on training and his philosophies.

[@DunkTheHunk]

Louie the content you have put out has changed a lot of lives, true inspiration

[@timrobinsoncoaching6888]

This is world class content. Thankyou.

[@josecarbajal1164]

this is gold thanks for posting!!!

[@chrisdyer4704]

Jose Carb

[@adtjtjdjsj]

​​@@chrisdyer4704chrisdyer4704

[@danielszilagyi7016]

love the sharpie mark

[@catedoge3206]

rip louie fly high T.T

[@FanOfSkribbly]

I googled "spatial exercises". After thinking it through, I feel pretty dumb

[@Lado93]

i think it is special exercise lol

[@nunyabizness690]

Check out "premlin's charts" lol

[@mikehogan5087]

Lmao

[@danielszilagyi7016]

me too ha

[@rohitkurian3473]

Great posts! Could you also put in the TIME STAMPS?

[@maxxxmodelz4061]

Laura Phelps is incredible. Her numbers, especially for a female at 167lbs are insane. Men or women.

[@WestsideBarbellOfficial]

Absolutely

[@scottmoyer3854]

Westside rules

[@WestsideBarbellOfficial]

🔥

[@codypearson1095]

Beast.

[@allaroundstrong]

Cool kmowledge from Louie

[@jeremywilson6148]

Using this system im now floor pressing 8 reps, 15 lbs more than I could 1RM flat bench 6 weeks ago

[@WestsideBarbellOfficial]

Congrats on the PR lift

[@jeremywilson6148]

@@WestsideBarbellOfficial thank you! the difference is astounding. Once you learn to break down these movements in parts and focus on them seperately, Its a whole different ballgame. I've struggled with a rotator cuff injury from the military for a long time, and was never able to bench comfortably. Using bands changed my entire bench game. Thank you again!

[@chriszeigler2827]

Louie!

[@TDubb33]

Will this be available for download soon?

[@punishment2560]

Where's the rest of the last part of the video where he's talking about the sciatica pain?

[@miskovcan]

@Westside Barbell Where can I find all the other podcasts episodes 1-10 ???

[@MikeLibbie]

Question: At about 1:25:00, Lou is answering a question about whether or not to use Olympic lifting for fighters, and after he said he used the following barbell complex with UFC champ, Kevin Randleman, 1 power clean, 1 hang clean, 1 push jerk every 30 seconds, he said, "and I'd definitely not let them touch their body. Just do muscle-up cleans, always[sic]." Does anyone know what he meant by that? I'm assuming he meant muscle cleans and/or hang muscle clean? But the complex he described has a power clean as the 1st rep. Anyone know what he meant to say?

[@mikeabel7577]

I think you're just starting to realize that Louie doesn't really know what he's talking about 80% of the time. He invites the strongest guys in America to his gym, he gets them on the best pharmaceuticals, has them compete in backyard meets where the judging is suspect and takes credit for it all. Louie is a great guy but he bullshits a lot. Watch his interview with Joe Rogan.

[@MikeLibbie]

Mike Abel I'll do that. Any particular part of the podcast I should take notice of? I've heard every interview of his I can dig up on the internet (I have found 9, not counting his own podcasts) and I will say he's very consistent in what he says. If you say he doesn't really know what he's talking about, okay. I've heard lots of people say that about him, too. To that I will say this, I've been trying to decipher Lou since 2011, when Dr. Romanov was visiting the U.S. and CrossFit put out a bunch of Journals talking about the methods Lou and Romanov employ. It's taken me to 2016 to finally get the basic framework of the Westside "template", I guess one would calll it, and test it out for myself. I'm currently in week 6. So far, so good. Do you like to powerlift? Great sport. I'm going to enter my first competition just in 2017. Right now I'm too broke for registration, but I'll have it all squared away by January.

[@MikeLibbie]

I just listened to the podcast, and I came away with a different opinion, which isn't surprising about us humans:) I think Rogan is the one who isn't in the know. When I say that, I'm talking about Rogan's knowledge regarding fitness and fitness coaching. Much like Lou can't hang with Rogan if the subject is comedy and MMA, Rogan can't hang if the subject is fitness and/or fitness coaching.

[@mikeabel7577]

Hey Michael, A little late to reply here but I'll do it anyway. I'm not a powerlifter. I played division 1 college basketball back in the late 90's and have never squatted more than 315. Today I coach high school basketball. I suppose I should clarify: Louie knows just about all there is to know about equipped powerlifting but I've always been skeptical about his knowledge of training for any other sport. I'm sure you've heard a lot of Louie over the last two years. Curious to know what you think about Louie these days.

[@roccot34]

When he said that the bar shouldn't touch the body, he his referring to the catching phase of an Olympic clean. The barbell will rest on the upper chest/anterior delts. A muscle up clean or power clean stays about an inch or two inches above the body. It is a modified Olympic lift.

[@kassabperformancetraining2732]

Hey tom. Ive been told dynamic bench is 35% plus 25% accommodating resistance for 9x3 with 3 grips. Why 60% on bench and not 75-85% like squat and deadlift? Louie explains that speed strength is trained at 75-85% so why so light on bench?

[@adrianbraysy3111]

+Kassab Performance Training I haven't listened to the full podcast yet, but from what I've gathered from Louie's articles, westside would use a pendulum wave of: 50% bar weight + 25% band tension - 60% bar weight and 25% band tension (although they seem to often update and change those percentages based on experience). But that would make it 75%-85% at the top of the movement. Also, there seems to be disagreements in the litterature as to the exact functions for each intensity zone. I have recently read that 35-55% is speed strength, whereas weights up to around 80% are Strength speed. I think the original force-velocity curve said 30-70% is power, and 70-80% is strength speed. Speed strength on the other hand is 20-30%. Lol, after looking this shit up, I just got more confused. All I know is, 50-60% + 25% band tension works for me and is getting me consistently stronger. I do them for 12 sets of 2, possibly 8 sets of 3. When it stops working, I'll look into what I might have to change.

[@reesmp98]

Come to any conclusions about the workout after 4 years? I’d love to hear.

[@xNeoCam]

where can i hear the full episode

[@xNeoCam]

+Tom Barry thanks. I found them

[@vprtraininggym4282]

How do you set up a time to go to westside and see the system in action?

[@hulkjumptowork3643]

Email him. I've heard from multiple people, it's easy to visit. And Louie will take the time to help you. Definitely gonna try to make the trip next time I'm back in the states

[@PlutoTheGod]

mike johnson would be an awesome learning experience

[@davidsirmons]

Listening to him is like hearing another language nearly. I know about 99.5 percent of what he talks about. But following him as he rattles things off is mindbending sometimes.

[@benlifitness830]

I really can not believe if i am doing 3x squat bench deadlift in a week which adapted to my 1RM percentages am i still going backwards? I am getting used to sbd and moving forward every week ?

[@adtjtjdjsj]

You're not squatting and deadlifting in the same week, both are variations of the lower body lift.. week 1 would be squats as main lift, 2nd week would be good mornings as main lift, 3rd week would be a deadlift for example.

[@brandongollach]

Rip 😭

[@evergreen4034]

Louie was definitely a genius but how does it make sense to have a sumo dead-lifter train ONLY conventional, literally NEVER pulling sumo until the meet? “Law of accommodation” vs specificity?

[@WestsideBarbellOfficial]

Always addressing the weakest link

[@lloyd011721]

what is the volume requirement on max effort day?

[@lloyd011721]

and do these volume requirements only apply to the main lift or is that total for that day?

[@AB-vu3hc]

david w there isn't one as few singles as possible accessory off feel

[@lloyd011721]

thanks

[@victorianstrengthclub6858]

Up to/ around 4 singles at 90%+ according to Prilipens chart

[@petertaylor9432]

typically it's one at 90%, one at 100%+5lbs, and if you make that 100%+10lbs

[@kyleshreve6456]

58:10

[@hulkjumptowork3643]

No added muscle mass with 65-85% (at the top with 25% band tension) for 5 sets of 5? That's interesting.

[@PlutoTheGod]

hulkjump towork probably talking about in gear. either that or his lifters are accumulated to the work of 5x5

[@AB-vu3hc]

hulkjump towork westside never 5x5 dynamic is 8 doubles for max speed. TUT that way is minimal

[@Danielllllewis]

@@PlutoTheGod nah they dont do their speed or volume work in gear. I have a hard time believing that 5x5 anything won't put on muscle though lol

[@xbenxwilsonxhighlights7879]

@@PlutoTheGod hypertrophy builds muscle 5 reps isn't hypertrophy training. They don't train in gear

[@drinkinouttacups2665]

@@AB-vu3hc they didn't always do 8 doubles

[@TurnTheStoveOnBlaze]

I always hear Louie talk about the importance of abs and working abs, but he never goes into detail of what exercises are paramount.

[@ironbowman2046]

Omega Blaze ..he does a lot of static ab work..stand in front of a lat machine and with straight arms pull the bar down, squeezing your abs ..use different bars and angles

[@jacobmenard1980]

No muscle mass at 5 reps?

[@godsofwar1186]

Bulgarian lifters did up to 50-tons of training volume in a day. It's all genetics. Trust me 😂👌.

[@adtjtjdjsj]

They also had the highest injury rate

[@godsofwar1186]

@@adtjtjdjsj Yes, true.

[@fabiancarrillo3288]

Everyone likes Louie’s 🌰

[@cbtrainingsystems-camiloba6196]

I feel so stupid listen to Louie