Wenning Strength - TOP FORGOTTEN exercises from the OLD SCHOOL Westside Barbell
The speaker shares insights from his experience at Westside Barbell, emphasizing the importance of specific exercises for improving bench press and overall upper body strength. He highlights the tricep roll back, face pulls, and the JM press as key exercises learned from Westside Barbell. The tricep roll back is crucial for strengthening triceps, often the weakest link in bench pressing. Face pulls are essential for upper back strength, which supports heavy bench pressing. The JM press, a variation of the skull crusher, focuses on tricep development and enhances all pressing exercises. These exercises are recommended for breaking plateaus and building muscle mass, and they are still used in various training programs, including those for military and fire department personnel.
Key Points:
- Tricep roll back strengthens triceps, crucial for bench press improvement.
- Face pulls enhance upper back strength, aiding in heavy bench pressing.
- JM press focuses on tricep development, boosting all pressing exercises.
- Exercises are used in military and fire department training programs.
- Westside Barbell's small, intense environment fosters strength gains.
Details:
1. 📚 Introduction to Forgotten Westside Barbell Secrets
- The introduction sets the stage for exploring forgotten exercises and secrets from Westside Barbell, emphasizing their potential to improve strength training outcomes.
- Matt Winning, the speaker, is associated with winningstrength.com and will provide detailed insights into these specialized techniques.
- The segment hints at innovative and lesser-known exercises that could be integrated into modern training routines to achieve superior strength gains.
- Specific exercises or secrets, while not detailed in the introduction, are indicated to be part of the subsequent discussion, promising practical value for strength enthusiasts.
2. 🏋️♂️ Meeting Louis Simmons at the Arnold Classic
- The importance of engaging with audiences through likes, subscriptions, and comments was emphasized, especially to discuss learnings from Louis Simmons or Westside Barbell.
- Louis Simmons, a renowned figure in the strength training community, shared valuable insights at the Arnold Classic, a premier event for fitness enthusiasts.
- Attendees were encouraged to apply the methods and philosophies of Westside Barbell, known for its innovative approach to powerlifting and strength training.
- The meeting highlighted the significance of adopting advanced training techniques to improve performance and achieve fitness goals.
- Specific strategies from Westside Barbell, such as dynamic effort and max effort training, were discussed to enhance strength development.
3. 💪 Joining Westside Barbell and Learning from Legends
- Louis Simmons invited the speaker to Westside Barbell after a chance meeting at the Arnold Classic in 1999, highlighting the importance of networking and seizing opportunities to learn from industry leaders.
- The original Westside Barbell gym was only about 700-800 square feet, demonstrating that high-quality training environments do not require large spaces but rather the right equipment and intensity.
- The speaker learned key upper body exercises at Westside Barbell that are still used today in training programs for fire departments and military personnel, emphasizing the lasting impact of effective training methodologies.
- George Halbert, a mentor to the speaker, played a crucial role in their development from age 19 to 35, leading to significant achievements such as a 600lb raw bench press in 2012 and contributing to training success in powerlifting competitions.
- The environment at Westside Barbell, described as intimidating due to the presence of exceptionally strong and large athletes, underscores the motivational power of training alongside elite performers.
4. 📝 Key Upper Body Exercises from Westside Barbell
- The dumbbell tricep roll back exercise is highlighted as a crucial upper body workout that was introduced at Westside Barbell.
- Triceps are often the weakest link in bench pressing, leading to the necessity for targeted tricep exercises like the dumbbell tricep roll back.
- The exercise involves using 90 to 100-pound dumbbells for multiple sets until failure, emphasizing the importance of intensity and variety in tricep training.
- The speaker achieved a personal victory in the tricep roll back by outperforming a local gym member, illustrating the competitive and challenging environment at Westside Barbell.
- This exercise not only aids in enhancing tricep strength but also contributes significantly to increasing tricep size, which is critical for effective bench pressing.
5. 📈 Detailed Breakdown of Tricep and Back Exercises
5.1. Exercise 1: Floor Press
5.2. Exercise 2: Face Pulls
5.3. Exercise 3: JM Press
6. 🚀 Conclusion and Further Learning Opportunities
- Using a narrow grip in exercises like skull crushers is recommended for effectively targeting triceps, which can enhance upper body strength and muscle development.
- Insights from Westside Barbell are shared, focusing on exercises that improve pressing power, upper body mass, and overall health.
- For structured workouts with detailed rep ranges and phases, viewers are directed to resources on Patreon or Train Heroic, providing a practical pathway to apply these exercises effectively in a fitness regimen.