Just like the title says. This is a solid article from a few weeks back on how to set up and run a 3 day a week conjugate program. Enjoy Three-Day Conjugate Training Plan Learn how to convert the basic Conjugate four-day training plan to a three-day training plan. www.westside-barbell.com ..read more

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Good article from a few days ago by Burley Hawk. Goes over a basic walk through of what Conjugate is , why it works , lifts and execution and why its the best. Enjoy A Walkthrough of a Conjugate Method Training Week Understanding the basics of the Conjugate Method to assist in the proper design and execution of a Conjugate Method-based training plan. www.westside-barbell.com ..read more

With a few of us working GM's and looking for some tips n tricks and proper form. I found a nice piece by Westside about them. Including the differences between bodybuilding GM and powerlifting GM and other variations. Enjoy Good Morning Exercise: Types and How to Do Good Mornings Master the Good Morning exercise. From proper form to variations, boost your performance, and unlock a stronger posterior chain with our guide and expert tips. www.westside-barbell.com ..read more

I’ve been stuck at 205 on my strict OHP for quite a while. I have a short term goal of trying to press 225. From what I’ve read this movement is hard to progress. Any recommendations? In the past I’ve tried volume, pin press, landmine press, z press, kettlebell, etc. Based on what I’ve learned here I’ve increased my rest time/failure, and do notice improvement. So thanks for that discussion ..read more

Why Was 70's Powerlifters So F**** Jacked Why Was 70's Powerlifters So F**** Jacked road2hardcoreiron.net ..read more

So as most of you know I've really only run simple BB focused programs, PPL and bro split styles. I'm looking into getting into PL and eventually competing but I honestly don't have a clue where to start program wise. So far I've really only looked into simple 5/3/1 and conjugate programs. 5/3/1 seems incredibly easy and straight forward, my question there would be is it as effective or worthwhile as other methods? Conjugate on the other hand is the opposite and I don't have a whole... Read more ..read more

2 months ago I started benching close grip.( about shoulder width). I started it to try and bring up my tris. In 2 months time I can now do more weight close than wide. My wide grip used to be pinky on the ring, i just moved it to my ring finger on the ring. My question is should I try to bring up my wide grip numbers and what assitance work should i be doing to help. OR Just start benching close grip on bench day and go with it. Thanks ..read more

My passion with iron started with powerlifting years ago. But the last 13 years or so I’ve primarily trained hypertrophy style. I’m getting an umbilical hernia repaired next week and once it heals I want to get back to strength training. My favorite all time program was the Nebraska Blackshirt Workout from the mid 90s lol. I got strong as hell doing that. I’ve done Wendler’s 5/3/1 and Starting Strength as well. All were done like a decade ago or more. So I’m assuming there’s some better... Read more ..read more