How To Speed Bench with Louie Simmons
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- Опубликовано: 28 сен 2020
- Louie Simmons is a firm believer in speed work. Learn why and how to correctly use it in your training and make progress in your bench! A couple of topics discussed are:
- What are the correct percentages?
- What accessories to do?
- How many sets and reps?
- What grip to use and how does it impact the accessory exercises?
- Bands and/or chains?
- How important is the upper back?
- And more!
Decades of experiments with the bench press resulted in Louie's Bench Press Manual. The above topics and many more are discussed in detail!
Read more here:
www.westside-barbell.com/prod...
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For more exclusive interviews, video tutorials, webinars, master class with Louie Simmons, never seen before footage, and much more, visit Westside Barbell’s official education system at www.conjugateclub.com
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Louie Simmons is widely regarded as the 'Strength Coaches', Strength Coach' and is the founder of the world-renowned gym called Westside Barbell in Columbus, Ohio.
Westside Barbell is an invitation-only training laboratory where only the strongest of mind and body survive. Our goal is simple: “To become the best and push every boundary known to man in doing so.”
This gym has produced more world records in powerlifting than any other in the World, and Louie has been regarded as one of the main reasons that the conjugate style of training has been popularized in today's training methods.
Outside of powerlifting, Louie is a strength consultant for many NFL, NBA, MBA teams, along with having trained gold medal sprinters, pro boxers, UFC fighters, and many more athletes out of his gym via the conjugate method of strength training.
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Website: www.westside-barbell.com/
Website: www.conjugateclub.com/
Instagram: / westsidebar. .
Instagram: / conjugateclub
Facebook: / westsidebarb. .
Podcast: westsidebarbell.podbean.com/
Blog: www.westside-barbell.com/blog...
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#strength101 #westsidebarbell #conjugateclub #conjugatemethod
![Louie’s Lesson: The Importance of General Physical Preparedness [GPP]](http://i.ytimg.com/vi/rW3yS86vYL8/mqdefault.jpg)
![Louie’s Lesson: The Importance of General Physical Preparedness [GPP]](/img/tr.png)
There is soooo much to learn from Louie. I hope we all can have many more years to learn from Louie. Thanks Westside Barbell!!
Appreciate the comment Taylor 👊
That little quick tip at the end about squats, thats gold right there!
This information is gold people, SPEED WORK is key. F= M x A , don't be so hung up on adding weight to the barbell, focus more on taking the same weight (65%-80%) and move it faster each training day... this is what built my bench over 4 plates! If I didn't focus on speed/explosion my bench would be probably 60-80lbs weaker guaranteed.
Louie's content is my new nightly go to listening once the day is done. The knowledge and wisdom this man had is so incredible! And if it's not his content then it's usually an Elite FTS table talk
I learn more in 5 minutes of Louie then 5 hours of my own web research. Flex arms before pecs. Strong arms to prevent pec injuries. ^5
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Please keep these coming. Love to hear Lou speak.
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Love these little lectures!
Always great information. I was there for his first special strengths cert in 2011 with Dr Romaov, John Saylor and his crew, I met some amazing people and it changed my gym tremendously for the last 9 years and beyond. I have a great respect for Lou and everyone at westside current and past. Always been there to answer questions and share ideas. his gym is a lab and he is constantly trying to find better ways to do things to get stronger, faster etc... things evolve and I believe his quest for more is what makes him so valuable.
Thank you for your kind words 👊
"the body runs in 21 days cycle" thats one of the most fundamental truths you can understand
All this info is pure gold!!!
Thank you for this Sir’s. Hard to believe we can get this free!
Amazing Talent and love the history behind all this. Louie for President. Springfield Massachusetts here checking out this whole movement.Much respect to you sir !!!!
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Thank you!
Awesome 🦵🙂💪😁
Thanks 🙏🏼
👍
thank you
Welcome!
More training videos from Louie...wish you guys would post your training like you used to do. Night crew and Day crew..those are classic raw training videos.
We have something in works!
What’s a good cue to maintain tightness during speed bench? When I drive the bar into my chest with as much force as I am, my body bounces out of my starting position.
Cool buena la información
Thank you
YES
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Is it possible to do a 6x6 at 80%
I've just finished a speed bench workout !
where r u from?
I'm from syria , live in egypt
@@youssefarab8201 bro am egyption where do u workout
@@youssefelsherbiny so do you workout as a powerlifter ?
Wadi Degla Maadi Club
Can I get advice? I do max effort days but I honestly can't tell if it is max effort. Ill be fast w my max but then I'll put a 2.5 on each side adding 5lbs and won't be able to get it at all up. Am I just too fast and need to get stronger over time like what you said in the barbell shrugged podcast?
Try getting a training partner to see you in action. This is hard for us to gauge. But if you can't lift the extra 5lbs, it sounds like you're doing max effort....It shouldn't be something you have to question though. Try isometrics to get used to going all out. Maybe it helps you in putting in the effort and makes you feel it better.
Not sure if it's possible, but I wonder if louie would ever consider putting together a strength program for natty intermediate lifters that don't have access to all the equipment the strongest gym in the world has (Westside). I think it would sell good. I'd be the first one to purchase it!
Back to basics on WSB Conjugate Club!
What Pedro said! www.conjugatemethod.com
Great! Thanks to the both of you!
@@pedrorogeriogulin8865 i dont get what louie is saying about 80% for speed and that type of volume. isnt that alot??? usually i do 10x3 at like 50% with bands and no band like 70% max... so why 80%?
bigtonutz 50% of your max for bar weight and 30% of your max for band weight. 50+30=80
Could this information be applied to dynamic lower days?
Yes
How many seconds should you finish a set of speed bench or squats in? Thanks
We aim for one second per rep. You should be sure to maintain proper form when performing DE exercises, don't sacrifice technique in order to move through the set faster.
If I remember correctly, speed work used to be ~60%. What prompted the bump to 80%?
The bands ~25%
They do 3 weeks waves of 75%,80,85. Bands always 25% but they start 50% straight weight then 55 then 60
I always do ~60 and use my mini red band, one on each side. I think I'm getting bench wise 75-80% and squat wise only 70-75% because my gym has no shit to set up w bands. Hate public gyms. Deadlift is fine tho I can get usually 75%
That's a long time ago. We got faster.
@@turtlespurples ohhh ok no i understand.... but? the volume holy shit! 6x6 or 8x8 or 10x10??? for speed??
I'm 52 yrs old, 75KG ( 165 lbs ), 5' 7" and I have been strength training on and off most of my life. With that said WOW, what a teaching session. I can understand EVERYTHING Louie is explaining about all the things I did wrong since the late 80's. I never did a box squat because they looked stupid and you'll hurt your back with that stuff, I NEVER touched the good morning bar because it was all nasty and ragged looking plus I'm sure those pads were full of all sorts of He Man juice, I HATED abs period, I ALWAYS went heavy because that's what everyone does, M-W-F in the gym and weekends off BS, etc... A few months ago I found Westside through the grapevine while watching other really solid RUclips training videos by what seemed to be very different guys ( Dave Tate and Mark Bell to name only two ) but were speaking a similar language. Everything literally just started to connect right when the events of recent times brought the man behind the scenes to light. I don't know what / how to feel really, I never met Louie, I never saw his gym, I watched his movie and his last podcast where he was calling out to all the warriors. Then for everyone who didn't get a chance to know him it's like something great was stolen away right under our noses. Over the past 4 months I realized I knew nothing about strength training and at that point decided it was best to just watch, read, listen and learn about powerlifting all over again like it's the first time.
Before I knew anything of Westside Barbell I was doing the same old thing I had always done since I picked up weights. I'm currently training for an upcoming meet but I was getting very frustrated because the soreness /aches / pains weren't going away soon enough and it was affecting my next training session in a pretty negative way. My 250lb squat was feeling crushing heavy on some days, my bench was suffering because my shoulders always hurt, my deadlift and squat were suffering because of low back pain / shoulder pain, hip pain... I got to the point I was thinking about calling off the meet even though I had already paid the fees. Over a week and a half period I just felt crushed asking myself why the hell am I'm doing this??? and then I found Louie and Westside. He said something that hit me hard, I don't have time to be sitting around being depressed and shit my time is getting short and I have to step things up or something like that. WTF even????? Were truer words ever spoken???!!! After watching a podcast before every workout It literally changed my mindset and I decided to get my stubborn old whiny ass up and back to the gym PLUS I wanted to give some of the things I hate most a try maybe with a different perspective. I heard about guys who didn't listen to Louie's training and they always regretted it.
Adding a new exercise into my training every week just felt totally foreign to me like I don't even want anyone to see me doing it. I also Increased the intensity and speed of my workouts which seems to have died in most gyms these days with more focus on technique. I started grabbing a spotter which these days I hate to interrupt someones EFFING TEXT MESSAGING or PHOTO SHOOT but it helps grinding out that extra two or three reps hiding in there. What I can tell is I feel tighter on my lifts, I've been practicing breathing and locking in the core and doing it with all my lifts even the accessory lifts. Last week something strange started to happen and it happened without me really paying attention to what was happening. It was a night I just wanted to get home and I was trying to get through deadlifts just adding plates by feel for my warm-up sets and BS'n with the guys. Until now my deadlifts were progressing ok but I could tell I was going to get stuck soon because I wasn't really progressing like I should have been. I pulled 315 for 3 reps my last session and it felt heavy like i don't want to pull another one heavy. After the new attitude last Monday and adjusted perspective plus the new lifts I pulled 315 for 5 reps on my 3rd warm-up set and it felt easy.
That really threw me because I have already surpassed where I should be in my training schedule. At that point I needed to know exactly where I'm at because at the start of this program 405lbs was real heavy on the rack pull and I got maybe 4. I decided to see where my lockout weight is at now because I don't know where anything is at this point. I set up the power rack to pull from the knees and started with 405 for 2 - 3 reps and it felt easy. I just started adding a plate to each side not really counting weight just counting plates and going by how it felt. It started to get heavy after about the 6th set and my left knee said that's enough. When I added up the plates I had to do it 3 times because I had unknowingly worked my way up to 655lbs and locked it out for 3. My back also felt like it had enough so I stopped there but if I hadn't done so many sets I think I could have pulled a little more. Just not many weeks ago I was struggling with a 300lb back squat and after incorporating box squats, good mornings, a glute bridge machine and the seated back extension machine I was able to box squat 315 x 5 on my last set yesterday and it felt somewhat easy. The soreness that is usually there was really not as bad as I would have imagined and by changing my routine to 4 days a week I think it helped like a recovery workout.
It seems that these added exercises, focus on technique and just proper breathing is helping to build up muscles that my prior training was not affecting. Once the muscles started to get worked effectively they are getting stronger, I'm not as sore and my joints feel better like more solid. I have no intention of looking back and I'm starting to put together a custom Conjugate Training program for the next cycle. What I can say about all this is I am actually excited again by the gains I'm making and can't wait to see where this leads. I'll be lifting in the USPA Drug Tested RAW division, wish me luck ;)
Is that that rep range with dynamic effort
Yes, this video is directed towards Dynamic Effort.
So how do the percentages change with the 10*10/ 8*8 / 6*6 schemes? I don't think I can do 10 reps w my 80%
You lower the weight accordingly. You could do week 1 55% week 2 60% week 3 65% for the 10x10.
When he talks about 6x6, 8x8 and 10x10 do he still mean for speed work with bands?
I've seen them doing 6*6 w/bands but never 8*8 or 10*10
You can use bands. We often do this cycle without bands.
@@WestsideBarbellOfficial thank you for the awesome content 💪
Welcome!
You can use bands. It's not necessary.
OK if the basis for most westside programs is max effort day when to we incorporate things like 8x8
Dynamic days, that is what this video is about. Speed related exercises are done on dynamic days.
@@WestsideBarbellOfficial but 8x8 will greatly effect my max effort day.. Its so much volume.. Roughly what percent do we use for each 6x6, 8x8, 10x10.. Thanks
around 70% for the 6x6 and increase it every week. Fr the 8x8s and 10s you will lower the percentage.
Let's say I start with the 6x6.. what percentage would I do 6x6? Because that's alot of volume
What workout day would this fall on? ME or DE?
@@noahkatz304 DE
Is it still only 60 sec rest between the sets of 6x6, 8x8, and 10x10's?
I’m obviously not louie simmons but he based on what I’ve learned from his books/videos he would probably say to rest till you feel like you are 90% recovered between sets since it’s for hypertrophy and not speed strength directly
Correct. And also consider your GPP. GPP impacts your recovery time, that is why we always work on raising it.
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I wish louie would slow down a touch and stop jumping around with what he's talking about so its a touch clearer
Use three dot button on top right to slow down play speed
Does he mean 6x6 for 3 weeks straight and then lower the weight and do 8x8 for another 3 weeks or just 6x6 one week, 8x8 next week, and 10x10 the third week?
Yes.
@@WestsideBarbellOfficial so the latter right?
@@hispaniolan93273 weeks each
How the hell are you supposed to do 10*10 with 85%?
From listening to Louies rants over the years I believe he wants the combined weight + accommodating resistance to equal out to 85% at the top combined. Again lou also changes his ranges from convo to convo. A rule of thumb regardless on speed day that’s consistent with all his rants is always go light enough that the bars moving fast, so to be safe go lighter when in doubt.
You don't. You will have to drop the weight somewhat and see with what weight you can get 10x10 with and then incrementally increase it.
Louie you still have a Pitbull?
Louie and dogs....inseperable
hyperpothy
DRIVE DRIVE DRIVE
highperbothee lol
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Speed bench just got me injured, I am adding +100lbs (385 to 500) on my bench in 5 months without all the junk.
Sorry to hear that it didn't work for you and you got hurt. But pumped you found a way through it and hit huge numbers tho!
@@WestsideBarbellOfficial this is just his way of advertising his channel. He's trying to pimp a bench program from the looks of it. Been speed benching for a over a year and never got hurt.
@@witheredserenity3183 no I'm not selling any training. My training is specific to me . I've lifted and been around a lot of ex-westside guys and a lot of them didn't do speed either. Some did but not all
Next Jason Blaha video...'How to speed bench'.
Louie is a barbell blackbelt. You guys ever listen to him and feel like a kid who can't quite understand what the adults are saying, yet?
The way this guy talks reminds me a lot of Trump. To be fair, I think it's just cause he has a lot to say and a limited time to say it.