What is the Westside conjugate method?
Westside uses two max effort days a week, one for the squat and deadlift and one for benching; 72 hours separate a speed workout and max effort day for the same lift. Three lifts at 90% and above are advised. This is more practical for powerlifting, on the basis of using this max effort system for the last 26 years.
What is the hardest squat variation?
What is the most challenging squat? It’s the pistol squat, a movement you do on one leg. However, the pistol squat is more than a single-leg squat.
How far down should you squat?
Forget depth. Your back is what matters. You should squat no lower than the point where your hip begins to tuck under and you lose the natural arch in your lower spine. When your spine flattens out with a heavy barbell across your shoulders, a large amount of hydraulic pressure is imposed on the discs in your spine.
What should you not do when doing squats?
Common mistakes to avoid while doing squats
- Never skip the warm up.
- Initiate the movement from the hip, not the knee.
- Knees should not cross the toe.
- Always do a complete squat, never a partial one.
- Avoid butt wink.
- Don’t obsess over your toes.
- The ‘always exhale on exertion’ rule doesn’t apply here.
What squat variation is best for glutes?
Sumo squat A sumo squat is excellent for targeting your glutes. A wider stance keeps your hips externally rotated to promote greater glute activation. Stand with your feet wider than shoulder width, your toes pointed slightly outward, and your hands out in front of you.
Which squat variation is best for quads?
The front squat position allows you to keep the torso as upright as possible, and that’s crucial for zeroing in on the quads. It also allows most lifters to more easily squat deeply. It’s a narrow stance. This shifts tension to the quadriceps and off the glutes and hamstrings.
Does Westside work for raw lifters?
The Westside Method is widely accepted as the “go-to” system for developing absolute strength. The system utilizes the max effort method, dynamic effort method, and the repetition effort method. How you choose to use these principles will determine your success.
How do I train like the Westside Barbell?
At Westside Barbell, we perform a heavy amount of rowing exercises using bars, dumbbells or plates for upright rows and shrugs for the upper back. Reverse Hypers, Back Raises (45-degree Hyper) and/or light Good Mornings for high reps will follow the upper back exercises.