Contents
The Westside-Barbell Conjugate Method: A Users Guide .......... 3
What is the Westside Barbell?.................................................... 4
The Westside-Barbell Conjugate Method................................... 5
Frequency & Methodology ...................................................... 5
Dynamic Effort Method............................................................ 5
Guidelines........................................................................................................................ 6
Maximal Effort Method ............................................................ 8
Guidelines........................................................................................................................ 9
Fighting Accommodation by Accommodating Resistance ........ 10
6-Week Sample Routine ........................................................... 12
Accessory Work Sample ........................................................... 14
Conclusion ................................................................................ 16
By: Shane Sweatt
Page 2
The Westside-Barbell Conjugate Method:
A User’s Guide
It is important to understand what the Westside-Barbell conjugate method
actually is. As a strength and conditioning coach, I have seen many people try to
create such a system in the past and fail, and this is why I am dedicated to
showing everyone how to gain a full understanding of strengthening the body.
If you try and use the same method of training each and every day to raise your
strength level, you will eventually reach a point where you are able to go no
further. You must incorporate new exercises that are also more difficult in order
to raise your standards. You cannot simply bench, squat, and deadlift. You have to
do more than this.
Perhaps the best example is going to be Lamar Grant. He held the world record
for bench and deadlift at the same time. There are plenty of men who hold
records for just the deadlift, or just the bench, but there is no way that they could
even make the top 10 of the other list. This is because they have limited
themselves by body structure as well as by muscle groups.
The conjugate system originated from the Dynamo Club within the former Soviet
Union. They had Olympic lifters that were using a system of 20 to 45 special
exercises and these were grouped per workout so that they could rotate as
needed. They got stronger and were able to work within multiple areas of
competition – and this is what the Westside-Barbell conjugate method is going to
do for you.
By: Shane Sweatt
Page 3
What Is the Westside Barbell?
You may have heard about Westside Barbell in the past, but don't actually know
what it is. It is the strongest gym in the world – and as a strength and conditioning
coach, I find it really exciting. Just to give you an idea as to how strong the gym is,
I'm going to share some numbers with you.
Westside Barbell is home to men who have:
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Benched 700+ pounds (33 men!)
Benched 800+ pounds (8 men!)
Benched 900+ pounds (2 men!)
Squatted 1000+ pounds (17 men!)
Squatted 1100+ pounds (6 men)
Deadlifted 800+ pounds (18 men!)
As you can see, there is a significant amount of success within this gym.
Louie Simmons, the founder and owner of Westside, is behind the success of the
gym. He is the only person over the age of 50 who has been able to squat 920
pounds, deadlift to 722 pounds, and bench press 600 pounds. This is incredible.
Louie continues to contribute to the fitness industry and he is the creator of the
Westside-Barbell Conjugate System. He has received a significant amount of
attention for this and been able to explain all of the benefits. While he offers a
number of articles and products to help explain the Westside system, there are
still a lot of people who are clueless as to how to get the benefits in their entirety.
As a result, I have created this user's guide to help you with the Westside-Barbell
conjugate method for your own strength training goals.
By: Shane Sweatt
Page 4
The Westside-Barbell Conjugate Method
The Westside system, first and foremost, was designed to help you develop
strength. It is not used for optimal fat loss or to improve your general health. If
you are looking for fat loss or an improvement on your general health, stop here.
You want to make sure that you are already in great condition before you start on
the Westside system.
Frequency & Methodology
The Westside system uses a four-day-per-week training schedule. Since this is
developed from Westside, which is a powerlifting gym, the upper/lower split can
easily be defined as a squat and deadlift/bench press split.
The training schedule can be broken down into two specific areas so that you
understand the methodology of training. This includes the Dynamic Effort method
as well as the Maximal Effort method.
Dynamic Effort Method
The Dynamic Effort method is going to involve you lifting a non-maximal load
using the highest attainable speed possible. Two training sessions per week will
be focused on this methodology. One session will be used for squat/deadlift while
the other will be for bench press.
Squat: one day each week, you will work on squat training and this is on a threeweek wave. You will choose a box squat variation, perform 10 to 12 sets of 2
repetitions each, and then switch the variation three weeks later. This will be the
main move and your first exercise of the day.
By: Shane Sweatt
Page 5
Deadlift: this can be run on the same three-week wave as the squat or you can
choose to change it every week. You will choose a variation, perform 6 to 10 sets
of 1 to 3 repetitions and this will come AFTER you perform the squats.
Bench press: one day each week, bench press training will take place. You will
choose a variation and it will go on a three-week wave. You want to focus on 9
sets of 3 repetitions and maintain the same weight on the bar throughout the
three weeks. This is your main move on this day, and the first exercise that you
will perform on that day.
Accessory work: this is a higher-volume and lower-intensity training day than
what you'll find on the Maximal Effort days. You must focus on your weaknesses
and perform exercises that will continue to help you improve your various muscle
groups. It is also important to note that you must continue to work the same
muscle groups on Dynamic Effort days and Maximal Effort days. More on
suggested muscle groups will be covered under Maximal Effort training.
Guidelines
Frequency: 1 day for squat/deadlift AND 1 day for bench press
Main Move: Perform each repetition quickly and as explosively as possible. Take a
maximum of 60 seconds between each set. Perform the sets/repetition at the
suggested percentage of your 1RM (see below)
Dynamic Effort Squat
Geared Lifters 10-12 sets/2 reps/40-60 percent
Raw Lifters 10-12 sets/2 reps/70-85 percent
Dynamic Effort Deadlift
6-10 sets/1-3 reps/60-85 percent
Dynamic Effort Bench
9 sets/3 reps/50 percent
By: Shane Sweatt
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The same variation should be used for three weeks and the weight should be
increased each week. After three weeks have been completed, a new variation
should be chosen and you can cycle back down on the weight based upon the
starting percentage of your 1RM.
Variations: don't use the same variation very frequently. This is going to be
covered more within Maximal Effort, but you don't want to kill yourself trying to
come up with the perfect variation. I have made some suggestions below.
Squat: choose any variation that you like, just be sure to do it on a box. You can
use a wide stance with a low/parallel box in order to build up the hips or close
stands in order to build up the lower back. You can also use an above parallel box
to assist with the normal sticking point.
Deadlift: choose any variation that you like and you may wish to use a sumo
stance for hip building as well as a conventional stance to build up the rectors and
lower back.
Bench: Choose any variation that you like, and a closer grip can help to build the
triceps.
Accessory work: Be sure to focus on the muscle groups that work based upon
your individual weaknesses. If you are not good at something, choose those
exercises so that you can strengthen those muscle groups.
 Squat/Deadlift: choose exercises that include hamstrings, erectors, glutes,
traps, lats, and abs.
 Bench press: choose exercises that work muscle groups such as upper back,
triceps, shoulders, lats, abs, and traps.
 Do not perform accessory movements for more than three weeks. After
choosing the same accessory movement for several weeks, move on to
something else that works the same muscle groups in a different way.
By: Shane Sweatt
Page 7
Maximal Effort Method
The Maximal Effort method is going to involve you lifting a maximal load using
maximal resistance. The Westside Gym system dedicates two training sessions
each week for this methodology. One session will be used for squat and deadlift
while the other will be for bench press.
Squat/deadlift: you will want to spend one day each week working on this
particular exercise. I suggest that you choose either deadlift or squat in a variation
that you are comfortable with. A 1 to 3 repetition maximum (RM) should be
achieved. You can also use a good morning variation, but make sure that this is
the first exercise of the day.
Bench press: you will also want to spend one day each week training on the bench
press. I recommend you choose a bench press variation that you are comfortable
with and again, you will want to work up to 1 to 3 RM.
Accessory work: the squat/deadlift or the bench press is going to be the "main
move" and thus the first exercise that you complete for the day. After that, you
will need to work on your weaknesses through a variety of special exercises.
Remember that you and someone else are not going to have the same accessory
work, which means that you have to find the exercises that work specifically for
you. You cannot copy off of someone else. Otherwise, you are not going to gain
the full benefits to the Westside-Barbell conjugate method. Basically, I
recommend that you figure out what you are not good at and continue doing it
repeatedly until you have perfected it. After that, find something else that you are
not good at and continue to do that. As Louis once said, “You do it until it hurts
too much.”
By: Shane Sweatt
Page 8
Guidelines
Frequency: 1 day for squat/deadlift AND 1 day for bench press
Main move: Work up to a 1-3 repetition max for EITHER a deadlift, good morning,
or squat on lower body days and a bench press for upper body days.
Rest as long as you need in between attempts. I usually take 3 to 5 minutes, but it
can vary from person to person. Remember that you want to be as calm as you
can during a max lift. A training max is very different from a contest max. Do not
stress yourself out until you are in a competition setting.
Variations: many people get confused over the conjugate method when it comes
to variations. The variation should not be repeated for at least 4 to 6 weeks – and
I have been known not to repeat a variation for close to a year. These can vary
slightly, based upon the width of your grip, your stance, or even reducing or
increasing the range of motion. Once you do repeat a variation, you always want
to try to beat your own personal record. You want to avoid becoming impatient
or breaking your record by a substantial amount of weight because it is going to
potentially cause injury. A 5-pound improvement on your personal record is still
an improvement.
As long as you are working with maximal weight, you are doing what needs to get
done. You don't need to spend a lot of time with the perfect variation. However,
you do want to keep track of what variations you are doing so that you don't
repeat them by accident.
Accessory work: everyone has to do their own accessory work, so it is impossible
for me to give you exact directions. You may need to lose weight in order to
maintain steam while other people may need to gain mass. You may need work
on your lower back while someone else needs work on their glutes and
hamstrings. There is no perfect formula for everyone. I can, however, provide you
with some basic guidelines.
By: Shane Sweatt
Page 9
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Squat/deadlift: After the main move, incorporate some exercises for glutes,
low back, hamstrings, traps, lats, and abs.
Bench press: After the main move, incorporate exercises for triceps, traps,
shoulders, upper back, lats, and abs
Switch to another move after one to three weeks. For example, if you are
doing weighted dips to help you after the bench press, move on to something
else to work that same muscle group.
Go hard and heavy throughout all of your accessory work.
Find exercises that you are not good at and continue to work on them until
you are stronger. The goal throughout all of the accessory work is to build on
your weaknesses.
So now you have learned about the Dynamic Effort and Maximal Effort days and
what you need to be doing. You will be in the gym for a total of four days a week
and this is broken out by spending two days on Dynamic Effort and two days on
Maximal Effort.
Later in this e-book, I will provide you with a sample schedule that you can follow
so it will be easier to see what you need to do throughout the week and how to
work in the variations and the accessory work.
By: Shane Sweatt
Page 10
Fighting Accommodation by
Accommodating Resistance
Resistance is a key factor when you look at the Westside gym and its success. You
have to learn how to accommodate resistance. There are various tools that can
help you with this resistance accommodation. Weight releasers, chains, bands,
and different specialty bars can all be used. When you learn about all of these
different tools, it will allow you to create more variations within your training
system. Additionally, you can target specific weak points at the same time.
Each time you incorporate a different tool, such as a band, a weight releaser, or a
specialty bar, you are establishing a new variation.
You may find that you do not have access to all of these different tools. This is
likely because you are not training at a powerlifting gym. While I am not telling
you to leave the gym that you are at and go to a powerlifting gym, I am telling you
that you need to learn about how to use some of these tools and potentially
access them in various ways. Considering that you have to change your variation
every three weeks at a maximum, you need to come up with quite a few – and
changing your stance alone is not going to provide you with enough. I cannot
stress how important it is to use resistance throughout your training. You can
read up more on the use of accommodating resistance online (or wait for my next
e-book), or even visit a powerlifting gym to talk to some of the different coaches.
Keep in mind that there are various resistance bands that are cheap and also
highly effective. The Westside gym also has a store online where you can
purchase various bands based upon the amount of strength that you need to
resist.
Investing in resistance bands at the very least will allow you to gain the full
benefits within the Westside-Barbell conjugate method that have been covered
By: Shane Sweatt
Page 11
throughout this e-book. Your improved performance as a result of being able to
accommodate resistance will be astonishing.
6-Week Sample Routine
I am going to provide you with a six-week sample routine so that you can
understand the main move variations as well as the differences between Max
Effort and Dynamic Effort days. I recognize that the system is extremely
complicated and there is a lot of information covered within this book. However, I
am also completely convinced that if you decide to go with the Westside-Barbell
conjugate method, it can provide you with all of the improved strength and
performance that you have been looking for.
This is the system that I have used myself and have seen how it has helped my
clients and me. If you look back at the numbers of how many world-class
powerlifters have come out of Westside, you know that the system works.
Regardless of its complications, it gets the job done – and hopefully this six-week
routine will show you a little bit more about how you can train from week to
week.
WEEK
MONDAY
Max Effort
Squat/Deadlift
Close-Stance
Below Parallel
Squat
1 RM
WEDNESDAY
Max Effort
Bench
2-Board Bench
Press
1 RM
2
Squat/Deadlift
Rack Pull @ Pin
1
1 RM
Bench
Close Grip
1 RM
3
Squat/Deadlift
Wide Stance
Bench
Floor Press
1
By: Shane Sweatt
FRIDAY
Dynamic Effort
Squat/Deadlift
Wide Stance
Below Parallel
Squat
12 sets, 2 reps,
75% 1 RM
Squat/Deadlift
Wide Stance
Below Parallel
Squat
12 sets, 2 reps,
80% 1 RM
Squat/Deadlift
Wide Stance
SATURDAY
Dynamic Effort
Bench
Close Grip Bench
Press
9 sets, 3 reps,
50% 1 RM
Bench
Close Grip Bench
Press
9 sets, 3 reps,
50% 1 RM
Bench
Close Grip Bench
Page 12
Above Parallel
Box Squat
1 RM
1 RM
4
Squat/Deadlift
Good Morning
3 RM
Bench
Dbell Bench
3 RM
5
Squat/Deadlift
Zercher Squat
1 RM
Bench
Rack Press
1 RM
6
Squat/Deadlift
Sumo Deficit
Pull from 2-inch
mat
1 RM
Bench
1-Board Bench
1 RM
Below Parallel
Squat
10 sets, 2 reps,
85% 1 RM
Squat/Deadlift
Conventional
Stance Parallel
Box Squat w
Bands
12 sets, 2 reps,
75%
Squat/Deadlift
Conventional
Stance Parallel
Box Squat w
Bands
12 sets, 2 reps,
80%
Squat/Deadlift
Conventional
Stance Parallel
Box Squat w
Bands
10 sets, 2 reps,
85%
Press
9 sets, 3 reps,
50% 1 RM
Bench
Floor Press
9 sets, 3 reps,
50% 1 RM
Bench
Floor Press
9 sets, 3 reps,
50% 1 RM
Bench
Floor Press
9 sets, 3 reps,
50% 1 RM
This sample shows when you need to change the variations, the percentages of
your 1-RM and much more. Notice that the variations can change from week to
week, though you are still doing a squat, deadlift, and bench press. You can
choose any four days of the week that you like, though I do recommend allowing
for at least a day of rest between the four days so that you can allow your
muscles to recover.
By: Shane Sweatt
Page 13
Accessory Work Sample
I am going to provide a sample of accessory work as well. I can only speak for a
general purpose since everyone has different strengths and weaknesses. You have
to look at your routine and determine where you need the most work. Remember
what I have said throughout the book – if you are not good at a particular
workout, this is where you need to be doing those workouts. You want to keep
doing them over and over again until you have mastered them. Then choose
another weakness that needs to be addressed. There are some that you can do on
a regular basis – and even those need to be switched out periodically.
Days of Squatting/Deadlifting
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All good morning variations
Cable pull-through variations
Sled pulling
Prowler pulling and pushing
Lat specific movements
Glute hamstring raise variations
Glute hamstring curl variations
45-degree back extensions and reverses
Days of Bench Pressing
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All rowing movements
Dumbbell press variations
Push-up variations
Lat specific movements
Shoulder specific movements
Tricep specific movements
Note that there are some muscle groups that you will be using from day to day. If
you notice that your lats need a lot of work, be sure you don’t overwork that
group since you see them on both days. While Louie says you want to work them
By: Shane Sweatt
Page 14
until they hurt, if you actually tear a muscle, you are not doing yourself any bit of
good.
You will be able to do more accessory work movements when you have more
tools and equipment available to you. While I’m not saying that it’s a must, I do
recommend that you find a powerlifting gym in your area simply because it will be
easier to come up with more variations. Just as I mentioned about
accommodating resistance, it is important to have tools to help you.
If you continue to do the same exercises again and again, your muscles will get
used to things and you will be at a standstill at some point. The people who are
breaking records and winning competitions are using the Westside-Barbell
conjugation system and they are doing it by following all of the recommended
variations.
Figure out where you can go to buy, borrow, or use some new equipment so that
doing the accessory work movements will be easier. You will see the changes in
your physique, in your ability to move more rapidly, and in the weight that you
will be able to lift.
By: Shane Sweatt
Page 15
Conclusion
The Westside-Barbell conjugate method is a tried and true method. The reason
that the Westside gym has become the strongest gym in the world is because of
this conjugate method. I hope that I have explained everything in greater detail so
that you understand what needs to be done. There is nothing easy about what
was covered and you're going to have to work hard if you want to strengthen
your entire body. Whether you are looking to squat, deadlift, or bench more, you
have to do more than these three things. There is also no reason that you can't do
all three of these things. It has been seen before and through hard work and
training, it can be used to hold three new records – one in each of these lifts.
One of the easiest ways to close this out is with a comment directly from Louie
Simmons. He will be able to provide you with the insight that can propel you
forward on your own gym workouts.
"Many have the theory that in order to squat, bench, or deadlift more, you simply
have to do the three lift. If it were that simple, no one would need special
exercises, machines, or systems of training. But we know this is not true."
This is a man who has made his entire living off of the conjugate system – and he
has not only made himself stronger, but has made countless others stronger. He is
a wise man, and the system can be yours easily by following the instructions that I
have laid out.
Trust me, trust Louie, or trust someone who has been using this system and seen
the results. It works and it can work for you and your clients. This should have
shed some light on how to use the system – and use it so that it works for you and
your goals. Good luck!
By: Shane Sweatt
Page 16