At Westside Barbell, Shane Sweatt lives by the maximal-effort method.
It’s a conjugate system, “which is exactly what you guys do,” he says in this CrossFit Powerlifting Trainer Course.
The rotation of exercises not only allows for variety but can also be a useful coaching tool, says Sweatt, who is accompanied by elite powerlifter Laura Phelps-Sweatt.
“A great thing about conjugate is if I have a client come in and I can… Continue Reading
May 23, 2012
Bill Starr explains why all lifters should do deadlifts. Then he explains how you should do them.
It seems that there are two distinct schools of thought when it comes to deadlifts. On one hand, there are those who believe that the lift is a necessary part of the process of getting stronger, while another group of coaches and athletes shun them altogether, stating that the slow movement does not carry over to… Continue Reading
Bill Starr explains how to plan strength work for maximum gains.
If a program for beginners is fundamentally sound and they get in their workouts consistently and put lots of effort into them, they will make progress.
The very best program for beginners is one that gives equal attention to the three major muscle groups: shoulder girdle, back, and hips and legs. Gains come quickly and steadily, and if the athletes are… Continue Reading
It’s impossible not to have bar deceleration if you don’t have “accommodating resistance,” says Shane Sweatt of Westside Barbell.
“If you have bar deceleration, you’re teaching yourself to slow down. In sports, that is not optimal,” he says.
As you move a barbell, it’s natural to reduce your effort as you get to positions of mechanical advantage; e.g., the top of a bench-press rep. Enter accommodating resistance that incorporates the use of bands or chains on the… Continue Reading
Bill Starr says a logbook and a calculator can help you avoid strength plateaus and keep your numbers marching upward.
When my strength gains hit the wall, my first thought was that I was doing too much, so I cut back on the number of exercises I was doing in a workout. That made matters worse, so I reversed the procedure and added in yet more work. That didn’t work either.
Lifting heavy is only one part of the Westside Barbell Method. Another important part is lifting fast. Shane Sweatt and elite powerlifter Laura Phelps-Sweatt explain.
Dynamic-effort days find powerlifters racking up a certain amount of volume by moving percentages of their max very quickly in small sets, usually with additional resistance added to the bar in the form of bands and/or chains.
The dynamic sessions are programmed in a… Continue Reading
Bill Starr on what bench pressing can do for athletes in any sport—even Olympic weightlifting.
The bench press has always been a part of the routines for bodybuilders and strength athletes. It’s an easy exercise to learn and do and takes a minimum of equipment.
When I first embarked on my guest for greater size and strength, I wanted to include bench presses in my routine. Later, I became interested in the… Continue Reading
Join Shane Sweatt and Laura Phelps-Sweatt of Westside Barbell as they demonstrate bench-press set-up and technique. Phelps-Sweatt’s best bench is an incredible 530 lb.
The first cue Sweatt has Phelps-Sweatt demonstrate is to set her shoulders back in their sockets, pinching her shoulder blades behind her so her shoulders are well supported to reduce the risk of injury. She gets under the bar and lifts it to hold it over her chest, not her… Continue Reading