Finally Westside presents THE BOOK OF METHODS. 236 pages full of training advice. A collection of information thru experimentation of some of the greatest lifters, Olympic sprinters and NFL Players. A must for anyone who wants to reach the top. This is the one! This is the "Westside Barbell BOOK of METHODS, with Louie Simmons as your source of information.

Index

• PART I
  
  
  
  • FOREWORD
    
  
  
  • FOREWORD FROM THE EDITOR
    
  
  
  • WESTSIDE STRENGTH TRAINING FUNDAMENTALS
    
    
    
    • World of Strength and Power
      
    
    
    • The Organization of Training
      
    
    
    • The Regulation of Training
      
    
    
    • Percent Training
      
    
    
    • Time in Strength Training
      
    
    
    • Importance of Volume
    
    
    
    
  
  
  • TRAINING METHODS
    
    
    
    • Conjugate Method
      
    
    
    • Maximal Effort Method
      
    
    
    • Dynamic Effort Method
      
    
    
    • Repeated Effort Method
      
    
    
    • Methods Breakdown in Training
      
    
    
    • Contrast and Reactive Methods.
    
    
    
    
  
  
  • WESTSIDE SYSTEM INTRODUCTION
    
  
  
  • DEVELOPING SPECIAL STRENGTHS
  
  
  
  


• PART II
  
  
  
  • TRAINING OF THE POWERLIFTS
    
    
    
    • Tecnique
    
    
    
    
  
  
  • PERIODIZATION
    
    
    
    • Intencity Zone Loading
      
    
    
    • Controlling Volume
      
    
    
    • Speed Training
      
    
    
    • Off Season Training
      
    
    
    • Advanced System for Beginners
    
    
    
    
  
  
  • WESTSIDE BENCH PRESS TRAINING
    
    
    
    • Dynamic Effort Day
      
    
    
    • Maximum Effort day
      
    
    
    • Periodization for the Bench Press
      
    
    
    • Intencity Loading for the Bench Press
      
    
    
    • Loading for Repetitions
      
    
    
    • Sample Bench Press Workouts
      
    
    
    • Westside`s Top Benchers Training
    
    
    
    
  
  
  • THE SQUAT
    
    
    
    • Using the Box in Squat
      
    
    
    • Squat Training
      
    
    
    • Periodization in Squat Training
      
    
    
    • Intencity Loading for the Squat
      
    
    
    • Sample Squat Workouts
    
    
    
    
  
  
  • WESTSIDE DEADLIFT TRAINING
    
    
    
    • Exercises for the Deadlift
      
    
    
    • More on Technique
      
    
    
    • Using the Conjugate Method in the Deadlift
      
    
    
    • The Reverse Hyper Machine
      
    
    
    • Westside Deadlift Favourites
      
    
    
    • Periodization for the Deadlift
      
    
    
    • Speed Training for the Deadlift
    
    
    
    
  
  
  • BANDS AND CHAINS – RESEARCHING RESISTANCE
    
    
    
    • Accomodating Resistance
      
    
    
    • Using Chains in Training
      
    
    
    • The Force – Velocity Curve, Science Behind Bands
      
    
    
    • The Effect of Bands – Virtual Force
      
    
    
    • Training with Bands – An Overview
    
    
    
    
  
  
  • OVERCOMING PLATEUS
    
    
    
    • The Minimax Point
      
    
    
    • Staggered Loading Effect
      
    
    
    • The Squat
      
    
    
    • Bench Press
      
    
    
    • The Deadlift
    
    
    
    
  
  
  • PREPARING FOR A CONTEST
    
    
    
    • Overall Program Guidelines
      
    
    
    • Designing Your Training Outline
      
    
    
    • Delayed Transformation
    
    
    
    
  
  
  • GENERAL PHYSICAL PREPARATION
    
    
    
    • What is GPP ?
      
    
    
    • Sled Work
      
    
    
    • Extra Workouts
      
    
    
    • Designing Your Extra Workouts
      
    
    
    • Foundational Training for the Powerlifts
      
    
    
    • Bench Press, The Squat and Deadlift
    
    
    
    
  
  
  • SPECIAL EXERCISES – TRAINING THE MUSCLES
    
    
    
    • Back Exercises
      
    
    
    • Leg Exercises
      
    
    
    • Abdominal Exercises
      
    
    
    • Tricep Exercises
    
    
    
    
  
  
  • PLYOMETRICS AND POWERLIFTING
    
    
    
    • The Practise of Plyometrics at Westside
      
    
    
    • Explosive Leg Strength
      
    
    
    • Using the Virtual Force Swing
    
    
    
    
  
  
  
  


• PART III
  
  
  
  • MISINFORMATION ON STRENGTH TRAINING
    
    
    
    • US Approach
      
    
    
    • The Bodybuilding Approach – Hit or Miss ?
      
    
    
    • Misinformation on Bands
      
    
    
    • Recommended Reading by Louie
    
    
    
    
  
  
  • THOUGHTS ON EQUIPMENT
    
    
    
    • Personal Gear
      
    
    
    • How to Use a Bench Shirt
      
    
    
    • Coaching Equipment – The Tendo Unit
      
    
    
    • Gym Equipment
    
    
    
    
  
  
  • WESTSIDE BARBELL STATISTICS
    
    
    
    • Top 10 Charts
      
    
    
    • Westside Club Stats
    
    
    
    
  
  
  • WESTSIDE EXERCISE INDEX