Westside Barbell Podcast Episode 11

Maximal Effort and Dynamic Effort Methods for the Upper Body
In our second live recorded podcast Louie Simmons and Tom Barry discuss the Maximal Effort and Dynamic Effort Methods for the upper body. This includes what volume, intensity, to use and how to select the correct exercises to build strength.

[@michaeldotson4481]

Just want to say THANK YOU to whoever set this up plus a massive THANK YOU to Louie!! Wow..I hope people realize how valuable and world class this info is. This info is worth thousands of dollars and Louie just gave it away for free on a public pod cast. That is world class and someone who Genuinely wants to help people. Thank you so much Louie for being an amazing human being and going the extra mile to help others succeed. Truly World Class.

[@Arminsaf2]

I returned to school on my 30’s to study my passion (sports science and medicine/ orthopedics). This one hour is worth entire semesters

[@solslastcannula5665]

What is you graduate in?

[@MoeGreen420]

Louie is the real deal. Then you have all theses You Tubers doing online coaching. Anyone in there right mind would would get his books and watch all his videos you can.

[@hgtpmrinbetween3484]

Louie is the Godfather i never had.

[@PLeonard71]

These podcasts are pure gold. Thank you for creating them.

[@WestsideBarbellOfficial]

🔥

[@praiseshiva108]

on my 4th watch of this video and still Learning. since implementing westside training I have hit all time PR on squat and bench. thanks Louie!

[@handsforwarrodneymorgan2616]

I learn some new,literally everytime I listen to louie speak. He is coaching from beyond the grave. RIPower nr simmons

[@mikeanthony5206]

Late to the conversation, sorry. My god I wish I had all this information 25 years ago!! If I only had a fraction of it my (training) life would be completely different. There is some very, very valuable knowledge being shared for free. Louie was a great man. Thank you Westside for continuing the legacy Louie left us with. 🇺🇸💪🏼

[@corymcmillan5002]

Can listen to Louie talk none stop

[@anthonyluisi7096]

My head is spinning listening to this mans knowledge 💪💪💪💪💪💪💪💪

[@lifebyathread8844]

. Imagine having thousands of louies. Id be a thousand times stronger .

[@AshRoseAmb]

great great great podcast. Understood more listening to him, with the help of your great questions and follow ups, than 3 months of reading articles. can't even imagine how great of a coach this man must be. Great interview. Thank you and bless!

[@dude157]

Louie is a savant when it comes to this stuff.

[@picklerickrickpickle]

this guy is knowledgeable as fuck. id do anything to learn from a guy like this

[@justinstinocher9765]

Louie simmons knows allot I been trying some of his methods in 1 month made a massive improvements

[@WestsideBarbellOfficial]

👊

[@guillaumeleon]

Thank you Louie!

[@michaelchamberlain9975]

I someday hope to train at Westside with Louie

[@adtjtjdjsj]

Nope, not gonna happen

[@lravenhill]

“Hyperpuhthy” can’t wait

[@WestsideBarbellOfficial]

👀

[@MrDEANOSCOOLVIDS]

Thanks alot very helpfull

[@jaysonscaccia3188]

I would buy Louie's notebooks and scrap paper

[@WestsideBarbellOfficial]

lol

[@josephwilkinson1610]

Old Gold

[@WestsideBarbellOfficial]

Absolutely

[@livestrongforever]

this is gold

[@aldenh2255]

More podcasts!!

[@allaroundstrong]

S/O to Louie!

[@maxxxmodelz4061]

Love Louie! One thing I think might be a correction here, and maybe I'm wrong, but I thought Jim "Chimsey" Williams was from Scranton, PA not NJ? I know he did most of his lifting and set his records while living in Scranton, but maybe he was originally from NJ, I don't know. I don't mean to correct Louie, but I'm wondering why he said NJ.

[@TurnTheStoveOnBlaze]

1:20:00 🔑

[@proctor7029]

lucha libre!

[@James-uf3tp]

When replacing the standard dynamic effort protocol with the 6x6, 8x8, and 10x10 is this done with 50% bar weight and 25% accommodating resistance as fast as possible? Or is this more like bodybuilding style accessory work?

[@tito757x]

Louie calls it hypertrophy work. No accommodating resistance involved. Start lighter than you think because until you get the work capacity to handle the volume you'll end up real gassed before you finish. Some people can work up to doing each set with only 45-60 seconds rest. Couple different examples (there's a bunch of different progressions) 225 x 6 x 6 230 x 6 x 6 235 x 6 x 6 240 x 6 x 6 245 x 6 x 6 250 x 6 x 6 (barely make it) 225 x 8 x 8 230 x 8 x 8 235 x 8 x 8 240 x 8 x 8 (barely make it) 225 x 10 x 10 230 x 10 x 10 (barely make it) At this point you'd go back to sets of 6 but start with 255 and start the entire process over again. Another example would be: 6 x 6 (225, 230, 235, 240, 245, 250) 6 x 6 (230, 235, 240, 245, 250, 255) 6 x 6 (235, 240, 245, 250, 255, 260) 6 x 6 (240, 245, 250, 255, 260, 265) 6 x 6 (245, 250, 255, 260, 265, 270 barely make it) 8 x 8 (205, 210, 215, 220, 225, 230, 235, 240) Follow same progression as 6's till you hit a max set of 8 that you really struggle to finish. Then go to 10s following same progression. When you get back to 6s you should be starting at least 25 pounds heavier than when you started them before.

[@jividenpower8195]

James no dynamic was 50% plus 30% accomodating resistance. He was referring to using the repetition method on dynamic days in place of the speed work. For instance 9x3 speed one week then he next week 6x6 wide grip then back to 9x3 speed until you finish the 3 week wave of each. 6 weeks total. Or just doing a 3 week wave of repetition method.

[@billholland583]

Whas Louie saying replace max effort day with volume day? Or was that replace Dynamic day? Do you add bands and chains?

[@billholland583]

What percentage of 1rm is the volume work done in?

[@TurnTheStoveOnBlaze]

20:20 🔑

[@xTxSilver]

Did you guys upload the other podcasts somewhere else? I gotta see those

[@TheCrizzan]

This is their second one of this sort. The first one is uploaded by the same person as this one.

[@RichMorti]

If you have an iPhone you can get all the podcasts via the Podcast App. Just search for Westside Barbell Podcast. I listen to them everyday.

[@dbzrules95]

They're also on podbean

[@jamescannon1161]

Rob M Is that podcast app free?

[@xNeoCam]

Please speak up or get closer to mic when asking Louie questions

[@laray615]

:o

[@fodorlaszlo33]

What the tshirt he wearing?

[@MrCGangsta]

omg how can he remamber all those numbers...

[@rayzonjefferson8309]

the new jre

[@robcook4500]

This is the only person you need to listen to if you’re trying to get stronger. Louie and his disciples are the only real “gurus” out there. W well e else is full of shit, or just copying Westside w/o being aware

[@WestsideBarbellOfficial]

👊👊

[@bobpeoples9638]

I don't mind some of the stuff Louie says, but when you say 900lbs benches and all the records he boasts, mention it's geared.

[@ironbowman2046]

bob peoples just assume that it's geared unless he says otherwise

[@mauricedelorenzo5213]

bob peoples he does at about 27:25ish

[@tacticalathelite8508]

When it’s westside you should already know it’s equipped......if not listen to him a little harder!

[@ajgrant6172]

Geared or not....you don't bench 900 with a shirt unless you're already in the vicinity of 600 without. So, the shirt is a mere formality to already exceeded awesomeness most will NEVER experience.

[@mr.andmrs.armstrong8359]

Louie was around a long time before equipped lifting and is very aware of the differences and is always making the distinctions when he is talking training and lifting. I learned this from listening to him.

[@Hawaii567]

Don’t be a mirror queer ☠️😭