Louie Simmons Discussion

DEEPSQUATTER'S LOUIE SIMMONS EXPERIENCE

Please note: Since this was written a great number of people have contacted me regarding Louie's methods. There is now a Louie FAQ here!

There has been a lot of discussion on the newsgroup (m.f.w) regarding the training methods espoused by Louie Simmons. The opponents of such methods generally proclaim that his methods and techniques will simply lead to over training and injury for the typical drug free powerlifter. I have experimented with Louie's methods with some success over the course of the past year or so. I do not claim to be an "expert" on his techniques or even to fully understand all that Mr. Simmons says. I will say that his system can be extremely beneficial to the drug free lifter, especially if one is stuck at a plateau. One can over train on this system rather easily, in my opinion, if one does too many exercises/sets too often. I say easily because, unlike a typical bodybuilding program in which one does higher reps, this system incorporates a great deal of heavy, low rep work and lots of singles. This type of work causes a great deal of fatigue but doesn't lead to the same kind of muscular pain that one gets on a typical program. You don't feel as sore so you push on. I spent that last few weeks of the program I've outlined below with a cold. I still was able to set personal records in all three lifts in a competition. This is amazing because I returned to Louie's system only because I had suffered an injury and couldn't do full squats. Think about this, I had a hamstring/adductor injury. I took an entire month off from training. I returned to training weaker than before. I couldn't squat 405 without pain from the injury. I started the program, then proceeded to over train to the point of being ill and still hit PRs on meet day. I'd say there is something to the system. I must admit that the over training was due to my falling into the "if a little is good" syndrome as well as the fact that we had a baby in the middle of the training cycle and sleep was a nonexistent commodity at my house.

The Simmons method, in its most basic terms, calls for the use of what Louie terms the conjugate method. I could not fully explain it here and that is not my purpose. I didn't understand the system until I had watched 3 of his training tapes, read over a years worth of his articles in PLUSA, called him on the phone several times and discussed his methods with other lifters who were also using his system. There are two bench press days, a squat day and a deadlift/squat assistance day. The first bench day one performs several sets of 3 in the bench press with a percentage of ones bench max - generally 50-70%. The purpose of this is to generate sufficient velocity/explosiveness in the lift. This is followed by work to strengthen the weak links in the bench; triceps, delts of whatever causes one to fail. The second bench day is dedicated to moving maximum weights in movements that are similar to the bench. This is done to generate absolute power and to teach one to "fight" against a maximum weight. One squat day is dedicated to developing explosiveness in the squat using compensatory acceleration. This is achieved by performing box squats with sub maximal weights while attempting to generate as much force as possible. The rest of the workout is spent developing the muscles that help the squat: the hips, hamstrings and back. The second squat/deadlift day is generally spent doing movements which overload the muscles that help in the deadlift and squat. This day, like the second bench day is generally a low rep, high weight day. Assistance exercises are changed every 3 to 5 weeks to avoid becoming stale. This allows one to train different exercises while maintaining weights at 90% and above for long period of time.

The Benefits as I see them:
1) You never get "stale". Exercises are changed frequently allowing for constant goal setting and the opportunity to set PRs regularly.
2) The constant lower back/ab work may help prevent injuries.
3) You are constantly required to evaluate progress and remedy weak points.
4) Tremendous explosiveness can be developed out of the "hole".
5) The lighter weights on "speed" days allows for ones technique/form to be practiced and allows more "first reps".

The Drawbacks as I see them:
1) It is fairly easy to over train. The great amount of low rep work can take its toll on the body over time.
2) Although the squatting technique is improved some people experience instability during the walkout and setup.
3) Evaluating progress/weak points can be difficult for the novice.
4) There is little to no time to get used to a squat suit/bench shirt etc. These seem to affect my groove a bit.

I have outlined the program I used for a meet I did in September 1996 below.

**My Louie Simmons Experience**
WEEK	BENCH SPEED DAY SUNDAY	DEADLIFT/SQUAT HEAVY DAY MONDAY	SPECIAL EXERCISE DAY WEDNESDAY	SQUAT DAY FRIDAY
1	10 sets of 3 reps- 5 grip widths 18,20,22,24,26 inches incline close grips 3 sets of 5 palms facing seated db press 3 sets of 5 db row 3 sets of 20 bb curl 4 sets of 10 reverse hyper 2 sets of 20	zercher squats to max triple kneeling squats 4 sets of 6 chins 3 sets to failure reverse hypers 4 sets of 8 weighted sit-ups 3 sets of 10 seated calf raise 4 sets of 15	close grip rack lockouts 2" to max single 1/4 dips on box 4 sets of 8 v bar chins 3 sets of 8 shrugs 3 sets of 6 hammer curls -incline 3 sets of 8	box squat 12 sets of 2 60 seconds rest between sets arched back good morning 3 sets of 5 reverse hypers 3 sets of 8 weighted crunches 3 sets of 8 seated calf 3 sets of 20
2	10 sets of 3 reps incline close grips 3 sets of 5 palms facing seated db press 3 sets of 5 db row 3 sets of 20 bb curl 4 sets of 10 reverse hyper 2 sets of 20	zercher squats to max triple kneeling squats 4 sets of 6 chins 3 sets to failure reverse hypers 4 sets of 8 weighted sit-ups 3 sets of 10 seated calf raise 4 sets of 15	close grip rack lockouts 3" to max single 1/4 dips on box 4 sets of 8 v bar chins 3 sets of 8 shrugs 3 sets of 6 hammer curls -incline 3 sets of 8 reverse hypers 2 sets of 20	box squat 12 sets of 2 arched back good morning 3 sets of 5 hyper extension 3 sets of 15 reverse hypers 3 sets of 8 weighted crunches 3 sets of 8 seated calf 3 sets of 20
3	10 sets of 3 reps incline close grips 3 sets of 5 palms facing seated db press 3 sets of 5 db row 3 sets of 20 bb curl 4 sets of 10 reverse hyper 2 sets of 20	zercher squats to max triple kneeling squats 4 sets of 6 chins 3 sets to failure reverse hypers 4 sets of 8 weighted sit-ups 3 sets of 10 seated calf raise 4 sets of 15	close grip rack lockouts 4" to max single 1/4 dips on box 4 sets of 8 v bar chins 3 sets of 8 shrugs 3 sets of 6 hammer curls -incline 3 sets of 8	box squat 12 sets of 2 arched back good morning 3 sets of 5 hyper extension 3 sets of 15 reverse hypers 3 sets of 8 weighted crunches 3 sets of 8 seated calf 3 sets of 20
4	10 sets of 3 reps paul dicks press on floor 3 sets of 10 plate raises 3 sets of 10 bb row to chest 3 sets of 10 hammer curl 3 sets of 10 reverse hyper 2 sets of 20	zercher squats to max single kneeling squats 4 sets of 6 reverse grip chins 3 sets of 5 reverse hypers 4 sets of 8 knee raises 4 sets of 15 seated calf raise 4 sets of 15	close grip rack lockouts 5" to max single 1/4 dips on box 4 sets of 8 full dips 2 sets to failure v bar chins 3 sets of 8 shrugs 3 sets of 6 hammer curls -incline 3 sets of 8 reverse hyper 2 sets of 20 weighed sit-ups 2 sets of 25	box squat 12 sets of 2 arched back good morning 3 sets of 5 hyperextension 3 sets of 15 reverse hypers 3 sets of 8 side bends 3 sets of 8 seated calf 4 sets of 20
5	10 sets of 3 reps paul dicks press on floor 4 sets of 10 plate raises 3 sets of 10 bb row to chest 3 sets of 10 reverse hyper 2 sets of 20	zercher squats to max single kneeling squats 4 sets of 6 chins 3 sets to failure reverse hypers 4 sets of 8 weighted sit-ups 3 sets of 10 seated calf raise 4 sets of 15	close grip rack lockouts 6" to max single 1/4 dips on box 3 sets of 8 full dips 1 set to failure v bar chins 3 sets of 8 shrugs 3 sets of 6 hammer curls -incline 3 sets of 8 reverse hyper 2 sets of 20 crunches	off - wife in labor
6	take a weight only -daughter born - 4 hrs sleep in last 48	rack pulls plates 6" off floor to max single manta ray squats 3 sets of 20,15,10 db row 3 sets of 10 chins 3 sets of 8-10 reverse hypers 3 sets of 8 leg raises 3 sets of 10 seated calf raise 3 sets of 10	incline db press-palms facing pick a weight and set rep max bb tri extension on floor 5 sets of 15 trap bar shrugs 3 sets of 8 bent laterals 3 sets of 8 wide chins 3 sets of 8 hammer curls 2 sets of 20 incline sit-ups 2 sets	box squat 12 sets of 2 deadlift from shins 2 sets of 20 round back good morning 3 sets of 10 reverse hypers 3 sets of 10 spread eagle sit-ups 2 sets of 15 seated calf 4 sets of 10 manual neck work
7	10 sets of 3 reps wide grip low incline bench 3 sets of 8 bb tri extension to neck 3 sets of 8 paul dicks press 4 sets of 8 plate raises 3 sets of 10 bb row 3 sets of 10 reverse hyper 2 sets of 20	rack pulls plates 4" off floor to max single manta ray squats 3 sets of 20,15,10 still sore from last time	incline db press-palms facing pick a weight and set rep max bb tri extension on floor 5 sets of 15 trap bar shrugs 3 sets of 8 bent laterals 3 sets of 8 wide chins 3 sets of 8 hammer curls 2 sets of 20 crunches & knee ups 2 set	box squat 12 sets of 2 deadlift from shins 2 sets of 20 round back good morning 3 sets of 10 reverse hypers 3 sets of 10 leg raises 3 sets of 15 seated calf 4 sets of 10
8	10 sets of 3 reps take a 24" grip max today- 5 singles wide grip low incline bench 3 sets of 8 bb tri extension to neck 3 sets of 8 paul dicks press 4 sets of 8 plate raises 3 sets of 10 bb row 3 sets of 10 reverse hyper 2 sets of 20	rack pulls plates 4" off floor to max single manta ray squats 3 sets of 20,15,10 still sore from last time never do these together seated calf raise 3 sets of 10	incline db press-palms facing pick a weight and set rep max bb tri extension on floor 5 sets of 15 trap bar shrugs 3 sets of 8 bent laterals 3 sets of 8 wide chins 3 sets of 8 hammer curls 2 sets of 20	box squat 12 sets of 2 deadlift from shins 2 sets of 20 round back good morning 3 sets of 10 reverse hypers 3 sets of 10 spread eagle sit-ups 2 sets of 15 seated calf 4 sets of 10 manual neck work crunches 100
9	10 sets of 3 reps wide grip low incline bench 3 sets of 8 bb tri extension to neck 3 sets of 8 paul dicks press 4 sets of 8 plate raises 3 sets of 10 bb row 3 sets of 10 reverse hyper 2 sets of 20 crunches 100	deadlift 65% for 15 singles - 50 seconds rest Stiff legged deadlift 4 sets of 5 reverse grip chins weighted sit-ups supersetted w/side bends reverse hypers 4 sets of 10 seated calf raise crunches 100	floor presses 18 ' grip to max single 1/2 dips(arms at 90 degree angle) 6 sets of 3-5 reps laterals 3 sets of 8 v bar chins 3 sets of 15 reverse hyper 4 sets of 20 crunches 100	box squat 12 sets of 2 arched back good morning 3 sets of 5 hyperextension 3 sets of 8 reverse hypers 4 sets of 8 crunches 100
10	10 sets of 3 reps french presses 3 sets of 10 bb press medium close grip 3 sets of 8 db row 3 sets of 10 bb curl 3-4 sets of 10 reverse hyper 4 sets of 20 crunches 125	deadlift 70% for 15 singles - 50 seconds rest Stiff legged deadlift 4 sets of 5 reverse grip chins weighted sit-ups supersetted w/side bends reverse hypers 4 sets of 10 seated calf raise 3 sets of 10 crunches 125	floor presses 18 ' grip to max single 1/2 dips(arms at 90 degree angle) 6 sets of 3-5 reps laterals 3 sets of 8 trap bar shrug 3 sets of 15 v bar chins 3 sets of 15 reverse hyper 4 sets of 20 crunches 125	take a weight - loose suit & wraps 135,225,295,335,425,475,550,565 felt ok box squat 5 sets of 2
11	10 sets of 3 reps french presses 4 sets of 10 bb press medium close grip 3 sets of 8 db row 3 sets of 10 bb curl 4 sets of 10 reverse hyper 3 sets of 20 crunches 125	deadlift 75% for 12 singles - 50 seconds rest Stiff legged deadlift 4 sets of 5 reverse grip chins weighted sit-ups supersetted w/side bends reverse hypers 4 sets of 10 seated calf raise 3 sets of 10 crunches 125	floor presses 18 ' grip to max single 1/2 dips(arms at 90 degree angle) 4 sets of 5 reps/1 set of 10 laterals 3 sets of 8 v bar chins 2 sets of 10 still sore/tired from monday	box squat 12 sets of 2 arched back good morning 3 sets of 5 reverse hypers 4 sets of 8 weighted crunches 3 sets of 8 seated calf 2 sets of 10
12	10 sets of 3 reps french presses 5 sets of 10 bb press medium close grip 3 sets of 8 db row 3 sets of 10 bb curl 3 sets of 10	deadlift 80% for 8 singles - 50 seconds rest Stiff legged deadlift 4 sets of 5 chins w/eagle loops 3 sets of 8 weighted sit-ups supersetted w/side bends reverse hypers 4 sets of 10 seated calf raise 3 sets of 10 crunches 175	board press - 2 grips/2 heights to max single bb ext on floor 4 sets of 8 db ext -palms facing 3 sets of 12 trap bar upright row 3 sets of 10 incline db curls 3 sets of 8 leg raises 3 sets of 15 reverse hypers 3 sets of 20	box squat 12 sets of 2 arched back good morning 3 sets of 5 reverse hypers 4 sets of 8 crunches 175
13	10 sets of 3 reps paul dicks press 3 sets of 8 dips 3 sets of 8 crunches 175	deadlift 85% for 6 singles - 50 seconds rest Stiff legged deadlift 3 sets of 5 chins w/eagle loops 2 sets of 8 weighted sit-ups supersetted w/side bends reverse hypers 3 sets of 15 seated calf raise 3 sets of 10 crunches 175	NOTHING	MEET ON SUNDAY

As you can see, there were several days where my partner and I failed to complete the workout for the day. Generally, there were a few days where we were still too tired/sore from the previous workout. We started to train but felt weak, etc. I spent the last 3 weeks with a cold. For the typical drug free trainee I would recommend cutting the exercises back by @ 10-20%, especially during periods in which heavy singles are used. Oddly enough, though we trained our lower backs 3-4 times per week, our backs didn't give us any problems. We both set PRs in the Squat and Deadlift at the end of this cycle. I have done several training cycles since with similar results. I have been able to make constant progress on my special exercises. My success in translating this to increased totals on meet day has been inconsistent. This is, at least in part, due to my constant over training. With sleep at a minimum I have attempted to maintain the same pace (pre children). I have had a lingering cold since the end of the year that gets worse as I am peaking. My current partner hasn't been ill but he has noticed similar fluctuations in his performance.