{"id":4840,"date":"2016-05-25T12:35:03","date_gmt":"2016-05-25T12:35:03","guid":{"rendered":"http:\/\/blackbeltwhitehat.com\/?page_id=4840"},"modified":"2019-09-04T07:36:32","modified_gmt":"2019-09-04T07:36:32","slug":"westside-training-method","status":"publish","type":"page","link":"https:\/\/blackbeltwhitehat.com\/en\/fitness\/westside-training-method\/","title":{"rendered":"Westside Barbell Training Method for Beginners"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\">Westside Training Method &#8211; Louie Simmons&#8217; powerlifting method.<\/p>\n\n\n\n<hr class=\"wp-block-separator\" \/>\n\n\n\n<hr class=\"wp-block-separator\" \/>\n\n\n\n<h2 class=\"wp-block-heading\">WestSide Barbell Training<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Incorporates 4 workouts per week.<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><span style=\"color:#ff0000;\">Day 1 &#8211; Max-lifting &#8211; Deadlift\/Squat<\/span><br> <\/li><li>Day 2 &#8211; Rest<br> <\/li><li><span style=\"color:#ff0000;\">Day 3 &#8211; Max-lifting &#8211; Bench Press<\/span><br> <\/li><li>Day 4- Rest<br> <\/li><li><span style=\"color:#0000ff;\">Day 5 &#8211; Dynamic lifting for lower body<\/span><br> <\/li><li>Day 6 &#8211; Rest<br> <\/li><li><span style=\"color:#0000ff;\">Day 7 &#8211; Dynamic lifting for upper body<\/span><\/li><\/ul>\n\n\n\n<hr class=\"wp-block-separator\" \/>\n\n\n\n<hr class=\"wp-block-separator\" \/>\n\n\n\n<h2 class=\"wp-block-heading\" style=\"color:#a30f00;\">Max-Lifting Days<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\"><span style=\"color:#ff0000;\"><br> Max-lifting days<\/span> involve doing a large number of sets &#8211; around 10 &#8211; with low reps of 1-3 range. \u00a0Just one exercise is normally done on these days. \u00a0Do NOT train to failure on this sets. \u00a0Leave around 3-5 minutes of rest in between sets.<br> The idea is to break your PB on these days, starting with a relatively light weight and working up to 100% of your 1-rep-max for the last couple of sets.<\/p>\n\n\n\n<hr class=\"wp-block-separator\" \/>\n\n\n\n<h2 class=\"has-blue-color wp-block-heading\">Dynamic Lifting Days<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\"><span style=\"color:#0000ff;\">Dynamic Lifting Days<\/span> involves utilising chains and\/or bands to ascending resistance.<br>\nYou would normally lift 40-60% of what your &#8216;normal&#8217; 1-rep-max is.<br>\nSo, calculate your 40-60% 1 rep max, load the bar, then add the chains or bands.<\/p>\n\n\n\n<figure class=\"wp-block-embed-youtube wp-block-embed is-type-rich wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<span class=\"embed-youtube\" style=\"text-align:center; display: block;\"><iframe loading=\"lazy\" class=\"youtube-player\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/EgALKkV_0V4?version=3&#038;rel=1&#038;showsearch=0&#038;showinfo=1&#038;iv_load_policy=1&#038;fs=1&#038;hl=en-GB&#038;autohide=2&#038;start=201&#038;wmode=transparent\" allowfullscreen=\"true\" style=\"border:0;\" sandbox=\"allow-scripts allow-same-origin allow-popups allow-presentation allow-popups-to-escape-sandbox\"><\/iframe><\/span>\n<\/div><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">On all days, a small number of &#8216;accessory exercises&#8217; will be performed with a rep range of 8-12.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">To prevent burn out, every fourth week replace Max-lifting days with lighter weights, and higher reps.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Exercises are changed every month for intermediate lifters, and weekly for elite lifters. For example, stance width, grip width, depths and range of motion of lifts, may all be varied.<\/p>\n\n\n\n<hr class=\"wp-block-separator\" \/>\n\n\n\n<h1 class=\"wp-block-heading\"><strong>Example Westside Training Routine<\/strong><\/h1>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Day 1<\/strong><br>\nFront squats &#8211; 6&nbsp;sets &#8211; 2-3 Reps<br>\nFront Squats &#8211; 4 sets &#8211; 1-2 reps (90% 1 rep max, up to 100% on last set)<br>\nReverse Hyperextensions &#8211; 2 sets &#8211; 8-12 reps<br>\nBulgarian Split Squats &#8211; 2 sets &#8211; 10 &#8211; 12 reps on each leg<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Day 3<br>\n<\/strong>Barbell Bench Press &#8211; 6&nbsp;sets &#8211; 2-3 reps<br>\nBarbell Bench Press &#8211; 4sets &#8211; 1-2&nbsp;reps<br>\nDumbbell Bench Press with &#8216;elbows in &amp; knuckles out to the side&#8217; &#8211; 2 sets &#8211; 8 &#8211; 12&nbsp;reps<br>\nExplosive Press ups &#8211; 1 set &#8211; Max reps<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Day 5<br>\n<\/strong>Squat with Bands &#8211; 7&nbsp;sets &#8211; 3 reps<br>\nSquat with Bands &#8211; 3&nbsp;sets &#8211; 2&nbsp;reps<br>\nDeadlift with bands &#8211; 5 sets &#8211; 1-3 reps<br>\nSumo Deadlifts &#8211; 2 sets &#8211; 8-10 reps<br>\nCalf Raises &#8211; 2 sets &#8211; 10-15 reps<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Day 7<br>\n<\/strong>Bench Press with chains &#8211; 7 sets &#8211; 2-3 reps<br>\nBench Press with chains &#8211; 3 sets &#8211; 1-2 reps<br>\nCable tricep extensions (overhead) &#8211; 3 sets &#8211; 8-12 reps<br>\nCable flys &#8211; 2 sets &#8211; 8-12 reps<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Train at your own risk<\/p>\n\n\n\n<hr class=\"wp-block-separator\" \/>\n\n\n\n<hr class=\"wp-block-separator\" \/>\n\n\n\n<h2 class=\"wp-block-heading\">WestSide Barbell Program<\/h2>\n\n\n\n<figure class=\"wp-block-image size-large\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"1114\" height=\"343\" data-attachment-id=\"10690\" data-permalink=\"https:\/\/blackbeltwhitehat.com\/en\/westsidebarbellmethod\/\" data-orig-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/08\/westsidebarbellmethod.png?fit=1114%2C343&amp;ssl=1\" data-orig-size=\"1114,343\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"westsidebarbellmethod\" data-image-description=\"\" data-image-caption=\"\" data-large-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/08\/westsidebarbellmethod.png?fit=1024%2C315&amp;ssl=1\" src=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/08\/westsidebarbellmethod.png?resize=1114%2C343&#038;ssl=1\" alt=\"\" class=\"wp-image-10690\" \/><figcaption>From PowerliftingtoWin.com<\/figcaption><\/figure>\n\n\n\n<hr class=\"wp-block-separator\" \/>\n\n\n\n<hr class=\"wp-block-separator\" \/>\n\n\n\n<h2 class=\"wp-block-heading\">Westside Barbell Periodization<\/h2>\n\n\n\n<figure class=\"wp-block-image size-large\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"359\" height=\"261\" data-attachment-id=\"10691\" data-permalink=\"https:\/\/blackbeltwhitehat.com\/en\/westsidecircumax\/\" data-orig-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/08\/westsidecircumax.png?fit=359%2C261&amp;ssl=1\" data-orig-size=\"359,261\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"westsidecircumax\" data-image-description=\"\" data-image-caption=\"\" data-large-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/08\/westsidecircumax.png?fit=359%2C261&amp;ssl=1\" src=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/08\/westsidecircumax.png?resize=359%2C261&#038;ssl=1\" alt=\"\" class=\"wp-image-10691\" \/><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<h2 class=\"wp-block-heading\" style=\"color:#0015a3;\">Westside Barbell Training for MMA<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">I would NOT recommend this training prorgamme if you are training in MMA as well.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Most people I know who have trained using this method are juiced up to their eyeballs.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Overtraining would definitely be an issue if you are training naturally for MMA as well as adhering to the above program.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">A mixture of dynamic lifting and normal lifting during 2 or perhaps 3 sessions per week.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">For Example:<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Day 1<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Front Squats 4 sets of 6 reps<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Bench Press 4 sets of 6-8 Reps<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Military Press 2 sets of 10 Reps<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Day 2<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Band Resisted Dead Lifts &#8211; 4 sets of 6 reps<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Band Resisted Bench Press &#8211; 4 sets of 6-8 Reps<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Barbell Row &#8211; 4 sets of 8-10 reps<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Day 3<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Reverse Hyper extensions 3 sets of 8 reps<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Plyometric Lunges 2 sets of 6 reps (on each leg)<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Resisted Band Thrusters\/Squat &amp; Press &#8211; 3 sets of 12 reps<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Westside Training Method &#8211; Louie Simmons&#8217; powerlifting method. WestSide Barbell Training Incorporates 4 workouts per week. Day 1 &#8211; Max-lifting &#8211; Deadlift\/Squat Day 2 &#8211; Rest Day 3 &#8211; Max-lifting &#8211; Bench Press Day 4- Rest Day 5 &#8211; Dynamic lifting for lower body Day 6 &#8211; Rest Day 7 &#8211; Dynamic lifting for upper [&hellip;]<\/p>\n","protected":false},"author":41980142,"featured_media":0,"parent":2418,"menu_order":3,"comment_status":"closed","ping_status":"closed","template":"","meta":{"_coblocks_attr":"","_coblocks_dimensions":"","_coblocks_responsive_height":"","_coblocks_accordion_ie_support":"","_wpcom_ai_launchpad_about_page":false,"_wpcom_ai_launchpad_gallery_page":false,"_wpcom_ai_launchpad_contact_page":false,"_wpcom_ai_launchpad_events_page":false,"_wpcom_ai_launchpad_video_page":false,"_wpcom_ai_launchpad_portfolio_piece":false,"footnotes":""},"class_list":["post-4840","page","type-page","status-publish","hentry"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Westside Barbell Training Method for Beginners - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/blackbeltwhitehat.com\/en\/fitness\/westside-training-method\/\" \/>\n<meta property=\"og:locale\" content=\"en_GB\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Westside Barbell Training Method for Beginners - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com\" \/>\n<meta property=\"og:description\" content=\"Westside Training Method &#8211; Louie Simmons&#8217; powerlifting method. WestSide Barbell Training Incorporates 4 workouts per week. Day 1 &#8211; Max-lifting &#8211; Deadlift\/Squat Day 2 &#8211; Rest Day 3 &#8211; Max-lifting &#8211; Bench Press Day 4- Rest Day 5 &#8211; Dynamic lifting for lower body Day 6 &#8211; Rest Day 7 &#8211; Dynamic lifting for upper [&hellip;]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/blackbeltwhitehat.com\/en\/fitness\/westside-training-method\/\" \/>\n<meta property=\"og:site_name\" content=\"Fitness &amp; MMA Blog - BlackBeltWhiteHat.com\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/BlackBeltWhiteHat\/\" \/>\n<meta property=\"article:modified_time\" content=\"2019-09-04T07:36:32+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/08\/westsidebarbellmethod.png\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:site\" content=\"@MMATraining1980\" \/>\n<meta name=\"twitter:label1\" content=\"Estimated reading time\" \/>\n\t<meta name=\"twitter:data1\" content=\"3 minutes\" \/>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Westside Barbell Training Method for Beginners - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/blackbeltwhitehat.com\/en\/fitness\/westside-training-method\/","og_locale":"en_GB","og_type":"article","og_title":"Westside Barbell Training Method for Beginners - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com","og_description":"Westside Training Method &#8211; Louie Simmons&#8217; powerlifting method. WestSide Barbell Training Incorporates 4 workouts per week. Day 1 &#8211; Max-lifting &#8211; Deadlift\/Squat Day 2 &#8211; Rest Day 3 &#8211; Max-lifting &#8211; Bench Press Day 4- Rest Day 5 &#8211; Dynamic lifting for lower body Day 6 &#8211; Rest Day 7 &#8211; Dynamic lifting for upper [&hellip;]","og_url":"https:\/\/blackbeltwhitehat.com\/en\/fitness\/westside-training-method\/","og_site_name":"Fitness &amp; MMA Blog - BlackBeltWhiteHat.com","article_publisher":"https:\/\/www.facebook.com\/BlackBeltWhiteHat\/","article_modified_time":"2019-09-04T07:36:32+00:00","og_image":[{"url":"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/08\/westsidebarbellmethod.png","type":"","width":"","height":""}],"twitter_card":"summary_large_image","twitter_site":"@MMATraining1980","twitter_misc":{"Estimated reading time":"3 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"WebPage","@id":"https:\/\/blackbeltwhitehat.com\/fitness\/westside-training-method\/","url":"https:\/\/blackbeltwhitehat.com\/fitness\/westside-training-method\/","name":"Westside Barbell Training Method for Beginners - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com","isPartOf":{"@id":"https:\/\/blackbeltwhitehat.com\/en\/#website"},"primaryImageOfPage":{"@id":"https:\/\/blackbeltwhitehat.com\/fitness\/westside-training-method\/#primaryimage"},"image":{"@id":"https:\/\/blackbeltwhitehat.com\/fitness\/westside-training-method\/#primaryimage"},"thumbnailUrl":"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/08\/westsidebarbellmethod.png","datePublished":"2016-05-25T12:35:03+00:00","dateModified":"2019-09-04T07:36:32+00:00","breadcrumb":{"@id":"https:\/\/blackbeltwhitehat.com\/fitness\/westside-training-method\/#breadcrumb"},"inLanguage":"en-GB","potentialAction":[{"@type":"ReadAction","target":["https:\/\/blackbeltwhitehat.com\/fitness\/westside-training-method\/"]}]},{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/blackbeltwhitehat.com\/fitness\/westside-training-method\/#primaryimage","url":"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/08\/westsidebarbellmethod.png","contentUrl":"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/08\/westsidebarbellmethod.png"},{"@type":"BreadcrumbList","@id":"https:\/\/blackbeltwhitehat.com\/fitness\/westside-training-method\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/blackbeltwhitehat.com\/"},{"@type":"ListItem","position":2,"name":"S &amp; C","item":"https:\/\/blackbeltwhitehat.com\/fitness\/"},{"@type":"ListItem","position":3,"name":"Westside Barbell Training Method for Beginners"}]},{"@type":"WebSite","@id":"https:\/\/blackbeltwhitehat.com\/en\/#website","url":"https:\/\/blackbeltwhitehat.com\/en\/","name":"Fitness & MMA Blog - BlackBeltWhiteHat.com","description":"Fitness, MMA and Nutrition Blog UK","publisher":{"@id":"https:\/\/blackbeltwhitehat.com\/en\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/blackbeltwhitehat.com\/en\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-GB"},{"@type":"Organization","@id":"https:\/\/blackbeltwhitehat.com\/en\/#organization","name":"Fitness & MMA Blog - BlackBeltWhiteHat.com","url":"https:\/\/blackbeltwhitehat.com\/en\/","logo":{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/blackbeltwhitehat.com\/en\/#\/schema\/logo\/image\/","url":"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/06\/cropped-mmabloglogodis-copy.png","contentUrl":"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/06\/cropped-mmabloglogodis-copy.png","width":352,"height":352,"caption":"Fitness & MMA Blog - BlackBeltWhiteHat.com"},"image":{"@id":"https:\/\/blackbeltwhitehat.com\/en\/#\/schema\/logo\/image\/"},"sameAs":["https:\/\/www.facebook.com\/BlackBeltWhiteHat\/","https:\/\/x.com\/MMATraining1980"]}]}},"jetpack_likes_enabled":true,"jetpack_sharing_enabled":true,"jetpack_shortlink":"https:\/\/wp.me\/P2Sx3t-1g4","jetpack-related-posts":[{"id":217,"url":"https:\/\/blackbeltwhitehat.com\/en\/fitness\/workout-system\/","url_meta":{"origin":4840,"position":0},"title":"MMA Strength &amp; Conditioning .pdf &#8211; Beginner to Advanced","author":"Dave","date":"February 28, 2013","format":false,"excerpt":"EXERCISE AT YOUR OWN RISK ULTIMMA 100 System Home or gym Fitness Routine Exercise at your own risk Stage 1 - Build a Base of Strength & Technique This stage involves higher rep bodyweight exercises to establish a base of strength and general fitness To begin with, duration is not\u2026","rel":"","context":"With 2 comments","block_context":{"text":"With 2 comments","link":"https:\/\/blackbeltwhitehat.com\/en\/fitness\/workout-system\/#comments"},"img":{"alt_text":"Workout System","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2013\/02\/ultimatemma.jpg?resize=350%2C200&ssl=1","width":350,"height":200},"classes":[]},{"id":2418,"url":"https:\/\/blackbeltwhitehat.com\/en\/fitness\/","url_meta":{"origin":4840,"position":1},"title":"S &amp; C","author":"Dave","date":"December 23, 2014","format":false,"excerpt":"Strength & Conditioning programs. Spelt \"Training Programmes\" if you are in the UK. With 20 years of weight training experience, over 12 years experience of MMA training and a first class degree in Sport Science from the UK's premier sports university - Loughborough...plus a Master's Degree in Exercise & Nutrition\u2026","rel":"","context":"Similar post","block_context":{"text":"Similar post","link":""},"img":{"alt_text":"","src":"","width":0,"height":0},"classes":[]},{"id":1774,"url":"https:\/\/blackbeltwhitehat.com\/en\/mma-articles\/mma-conditioning\/increasing-bench-press\/","url_meta":{"origin":4840,"position":2},"title":"Increasing Bench Press","author":"Dave","date":"June 11, 2014","format":false,"excerpt":"Bench Press and Train at your own Risk. Bench press places a lot of strain on your shoulder joints The bench press is the most over-emphasised, injury-inducing, not-particularly-functional exercise ever invented. But people love it, so here's some tips on how to improve and increase your strength on the lift:\u2026","rel":"","context":"Similar post","block_context":{"text":"Similar post","link":""},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/img.youtube.com\/vi\/bGH3BeRRLDE\/0.jpg?resize=350%2C200","width":350,"height":200},"classes":[]},{"id":10143,"url":"https:\/\/blackbeltwhitehat.com\/en\/fitness\/hypertrophy-weight-training-program-pdf\/","url_meta":{"origin":4840,"position":3},"title":"&#8216;Joe Rogan&#8217; Workout &#8211; Strength &amp; Hypertrophy Program  .pdf  [2026]","author":"Dave","date":"May 18, 2019","format":false,"excerpt":"MMA Hypertrophy Workout - Build a Functional Physique Like Joe Rogan Hypertrophy Training Program pdf [16] Week Strength & Hypertrophy Training\u00a0Programme\u00a0 Last Updated - 2nd June 2021 All exercises are set out in a neat, table format in the pdf which can be downloaded near the bottom of the page...\u2026","rel":"","context":"Similar post","block_context":{"text":"Similar post","link":""},"img":{"alt_text":"sample hypertrophy programme","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/05\/hypertrophyprogramme.png?resize=350%2C200&ssl=1","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/05\/hypertrophyprogramme.png?resize=350%2C200&ssl=1 1x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/05\/hypertrophyprogramme.png?resize=525%2C300&ssl=1 1.5x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/05\/hypertrophyprogramme.png?resize=700%2C400&ssl=1 2x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/05\/hypertrophyprogramme.png?resize=1050%2C600&ssl=1 3x"},"classes":[]},{"id":1252,"url":"https:\/\/blackbeltwhitehat.com\/en\/fitness\/training-routines-programmes\/","url_meta":{"origin":4840,"position":4},"title":"Fitness Training Routines \/ Programmes","author":"Dave","date":"January 1, 2014","format":false,"excerpt":"Train at your own risk Always warm up with steady state cardio, some dynamic stretching, and at least one set of each exercise with a low\/no weight. Warming up reduces the risk of injury, and research suggests it actually increases your strength and power during the session. Basic Bodybuilding Style\u2026","rel":"","context":"Similar post","block_context":{"text":"Similar post","link":""},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/img.youtube.com\/vi\/saUmTcxhIXM\/0.jpg?resize=350%2C200","width":350,"height":200},"classes":[]},{"id":838,"url":"https:\/\/blackbeltwhitehat.com\/en\/mma-articles\/mma-conditioning\/top-10-exercises-for-mma\/","url_meta":{"origin":4840,"position":5},"title":"Top 10 Exercises for MMA [2026]","author":"Dave","date":"November 20, 2013","format":false,"excerpt":"Top 10 Exercises for MMA [2026] This is my best go at creating a top 10 MMA Exercises but remember that everyone is different and your strength and conditioning should be secondary to actual MMA Training. Don't kill yourself doing strength exercises and then be useless in MMA classes. I\u2026","rel":"","context":"Similar post","block_context":{"text":"Similar post","link":""},"img":{"alt_text":"Top 10 MMA Exercises","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2013\/11\/top_10mma_exercises.png?resize=350%2C200&ssl=1","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2013\/11\/top_10mma_exercises.png?resize=350%2C200&ssl=1 1x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2013\/11\/top_10mma_exercises.png?resize=525%2C300&ssl=1 1.5x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2013\/11\/top_10mma_exercises.png?resize=700%2C400&ssl=1 2x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2013\/11\/top_10mma_exercises.png?resize=1050%2C600&ssl=1 3x"},"classes":[]}],"_links":{"self":[{"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/pages\/4840","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/users\/41980142"}],"replies":[{"embeddable":true,"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/comments?post=4840"}],"version-history":[{"count":25,"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/pages\/4840\/revisions"}],"predecessor-version":[{"id":11078,"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/pages\/4840\/revisions\/11078"}],"up":[{"embeddable":true,"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/pages\/2418"}],"wp:attachment":[{"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/media?parent=4840"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}