The Circamax Method: A Detailed Exploration of its Origins, Application, and Adaptation
(reupload and edit of an article I took down in 2019) - This is a condensed and abridged version of two articles from 2019 that spoke to the traditional Circamax Method/Phase within a conjugate frame and then how I may program/have programmed it for individuals. Presently there are few coaches and lifters who utilise a true Circamax phase and those that do use a heavily altered variation from the one laid out in the book of methods.
The Circamax Method, developed and popularised by Louie Simmons of Westside Barbell, represents one of the most advanced strategies in strength training, particularly for equipped powerlifting. Born from an era of constant innovation at Westside, this method was designed to address specific demands of competitive lifters using gear such as squat suits and bench shirts. While rooted in equipped powerlifting, aspects of the Circamax Method can also be adapted for raw lifters, albeit with important considerations. Typically it was only originally really applied to Squats but thats not really that helpful for us analysing this approach now so we will look at how the entire weeks might be structured when utilising a circamax squat protocol.
This article delves into the origins, principles, and applications of the Circamax Method. We’ll explore its unique demands, outline a sample three-week training cycle, and discuss how it can be adapted for raw lifters. Finally, we’ll address the evolution of Westside Barbell’s methods and provide a nuanced understanding of how this method fits into the broader history of powerlifting training.
The Origins of the Circamax Method
The Circamax Method emerged from Louie Simmons’ relentless experimentation with conjugate training principles and his commitment to solving the challenges of equipped powerlifting.
Equipped powerlifting—characterised by the use of supportive gear—places unique stresses on the lifter. The rebound and compression provided by squat suits and bench shirts allow lifters to handle significantly heavier loads than they would in raw lifting. However, this increased load demands enhanced stability, eccentric control, and maximal strength in the top ranges of motion. The Circamax Method was developed as a solution to these demands.
Inspired by Soviet weightlifting and strength science, the Circamax Method incorporates accommodating resistance (bands and chains) to overload specific portions of the lift. By introducing variable resistance, the method ensures that the lifter experiences maximal tension where the gear provides the least assistance—typically at the top end of the lift.
Key objectives of the Circamax Method:
Maximal Overload: Prepare the lifter to handle supra-maximal weights safely and effectively.
Specificity to Equipment: Strengthen the ranges of motion most utilised in equipped lifting.
Enhanced Stability and Control: Improve eccentric and isometric strength to manage heavier weights.
Programming the Circamax Method
A Circamax training block typically lasts three weeks and focuses on increasing intensity while managing volume to allow recovery and adaptation. The use of accommodating resistance is central to this approach, with heavy band tension or chain weight creating supra-maximal loads at the top end of the lift.
Key Principles
Accommodating Resistance: Use bands and chains to increase load at the top of the lift, simulating the demands of equipped powerlifting.
Volume Management: Keep volume moderate to prevent overtraining while accommodating the high intensity of the loads.
Specific Movements: Focus on competition lifts and their variations, such as box squats and board presses.
Three-Week Circamax Cycle (as per Westside Barbell)
Week 1:
Monday: Replace the max effort session with moderate-to-heavy auxiliaries such as sled pulls, ATP box squats, or good mornings. No sets to failure—focus on achieving a good burn.
Wednesday: Typical upper max effort training.
Friday: Straight bar box squats to near 1RM with bands providing approximately 50% of bar weight in tension. Ensure competition depth is achieved.
Saturday: Typical upper dynamic effort training.
Week 2:
Monday: Replace the max effort session with non-barbell moderate auxiliaries such as sled pulls, reverse hypers, and ATP marching. Keep intensity moderate.
Wednesday: Typical upper max effort training.
Friday: Straight bar box squats at 50% of the previous week’s near 1RM with the same bands. Perform single repetitions to maintain intensity.
Saturday: Typical upper dynamic effort training.
Week 3:
Monday: Perform meet opener deadlift from 2” mats to simulate competition conditions with elevated starting height.
Wednesday: Straight bar floor press to near 1RM.
Friday: Light auxiliary work focusing on mobility and recovery.
Saturday or Sunday: Competition or mock meet day.
Additional Alternative Three-Week Example of training in a Circamax Style (Practical Application) - In equipment
Week 1:
Squat: Box squats with heavy bands (50% bar weight + 25% band tension at the top) for 8 sets of 2 reps.
Bench Press: Board press with chains (55% bar weight + 30% chain weight) for 6 sets of 3 reps.
Deadlift: Speed pulls with bands (50% bar weight + 20% band tension) for 6 singles.
Accessories: Focus on hamstrings, glutes, triceps, and lats (e.g., reverse hypers, glute-ham raises, JM presses).
Week 2:
Squat: Increase bar weight to 60% and band tension to 30% for 6 sets of 2 reps.
Bench Press: Increase bar weight to 60% and chain weight to 35% for 5 sets of 3 reps.
Deadlift: Speed pulls with increased band tension (55% bar weight + 25% band tension) for 6 singles.
Accessories: Add unilateral movements for balance and stability.
Week 3:
Squat: Maximal effort box squat (70% bar weight + 30% band tension) for 4 sets of 2 reps.
Bench Press: Maximal effort board press (65% bar weight + 40% chain weight) for 4 sets of 3 reps.
Deadlift: Supra-maximal holds with bands (80% bar weight + 40% band tension) for 3 sets of 10 seconds.
Accessories: Reduce volume to allow recovery but maintain intensity.
Again an additional approach could be:
Three-Week Circamax Phase
Week 1: Accumulation Phase
Monday (Lower Auxiliaries):
Sled pulls: 6-8 trips, 50-75 metres, moderate weight.
ATP box squats: 3-4 sets of 10-12 reps, moderate intensity.
Good mornings: 4 sets of 8-10 reps, light to moderate weight. (Focus: building work capacity and recovery, no sets to failure.)
Wednesday (Upper Max Effort):
2-Board Press: Work up to 1RM.
Close-grip incline bench: 4 sets of 6-8 reps.
Pendlay rows: 5 sets of 8-10 reps.
Friday (Lower Max Effort):
Box squat with bands: Work up to a near 1RM.
Band tension = ~50% bar weight at lockout.
Reverse hypers: 3 sets of 15-20 reps.
Saturday (Upper Dynamic Effort):
Speed bench with bands: 8 sets of 3 reps at 55% bar weight + 25% band tension.
DB floor press: 4 sets of 8-12 reps.
Week 2: Intensification Phase
Monday (Lower Auxiliaries):
Reverse hypers: 5 sets of 15-20 reps.
Sled drags: 4-6 trips, heavier weight.
ATP marching: 4-5 minutes, continuous movement.
Wednesday (Upper Max Effort):
Floor press: Work up to 1RM.
Overhead triceps extension: 4 sets of 10-12 reps.
T-bar rows: 5 sets of 8-10 reps.
Friday (Lower Max Effort):
Box squat with bands: Use 50% of the previous week’s near 1RM + 50% band tension for singles.
Good mornings: 4 sets of 8-10 reps.
Bulgarian split squats: 3 sets of 12 reps per leg.
Saturday (Upper Dynamic Effort):
Speed bench with bands: 8 sets of 3 reps at 60% bar weight + 25% band tension.
DB incline press: 4 sets of 10-12 reps.
Week 3: Peaking Phase
Monday (Lower Meet Prep):
Deadlift opener from 2-inch blocks: Work up to 1RM.
Reverse hypers: 3-4 sets of 12-15 reps.
Bodyweight lunges: 3 sets of 15 reps per leg.
Wednesday (Upper Max Effort):
Floor press with bands: Work up to 1RM.
JM press: 3 sets of 10 reps.
Face pulls: 4 sets of 15-20 reps.
Friday (Lower Recovery):
Light sled pulls: 4 trips, low intensity.
Mobility work (e.g., hip openers, banded stretches).
Saturday or Sunday (Competition Day):
Perform squat, bench press, and deadlift attempts as planned for meet or mock meet conditions.
This three-week cycle prepares the lifter for maximal effort work under competition conditions, using bands and accommodating resistance to ensure peak readiness. Let me know if further adjustments are needed!
For an additional perspective this article from EliteFTS is great.
Adapting the Circamax Method for Raw Powerlifting
While the Circamax Method was designed for equipped lifting, its principles can be applied to raw powerlifting with some modifications. Raw lifters rely more on bottom-end strength and overall muscular development, so the use of accommodating resistance should be adjusted accordingly.
Modifications for Raw Lifters
Lower Band/Chain Tension: Use accommodating resistance more sparingly to avoid overloading joints unnecessarily so close to the meet.
Emphasise Full Range of Motion: Include more lifts from the floor or without boards to build strength in the bottom position.
Higher Volume Accessories: Focus on hypertrophy work for quads, hamstrings, and chest.
Example Adjustments
Squat: Competition squats with light band tension (20% at the top) to mimic raw squat mechanics.
Bench Press: Comp Paused bench presses with moderate chain weight to reinforce stability and power off the chest.
Deadlift: Competition pulls with band resistance for speed and lockout strength.
This being said this isn’t the only way that a conjugate raw lifter may peak for a meet, roughly as per Burley Hawk’s article:
Here’s a four-week peaking program based on the information you provided:
Four-Week Peaking Program
Week 1: Deadlift Opener Focus
ME Lower:
Mat Deadlift (2” elevation): Work up to opening attempt, and take second attempt if capable.
RDLs: 4 x 8.
Inverse Curls: 4 x AMRAP.
Reverse Hypers: 4 x 15-20.
Standing Abs: 5 x 15-20.
ME Upper:
Close Grip Bench: Work up to a top single.
Incline DB Press: 4 x 10-12.
Rolling DB Tricep Extensions: 4 x 12-15.
Chest-Supported Rows: 4 x 10-12.
Hammer Curls: 3 x 12.
DB Lateral Raises: 3 x 15.
DE Lower:
Bow Bar Box Squat: 45% + 25% band tension, 8 x 2.
Speed Deadlift: 45% + 25% band tension, 5 x 2.
Belt Squat: 4 x 12-15.
Reverse Hypers: 4 x 15-20.
Standing Abs: 4 x 15-20.
DE Upper:
Speed Bench: 40% + 25% band tension, 9 x 3.
DB Floor Press: 4 x 12-15.
Barbell Rows: 4 x 8-10.
DB Bicep Curls: 3 x 12.
Face Pulls: 3 x 15.
DB Lateral Raises: 3 x 15.
Week 2: Squat Opener Focus
ME Lower:
Competition Squat: Work up to opening attempt, and take second attempt if capable.
Giant Cambered Bar Good Mornings: 4 x 5-8.
Pendlay Rows: 4 x 5-8.
Inverse Curls: 4 x AMRAP.
Standing Abs: 4 x 15-20.
ME Upper:
Volume Bench: 70-75% for 3 x 5.
DB Bench Press: 4 x 10-12.
Rolling DB Tricep Extensions: 4 x 12-15.
Hammer Curls: 3 x 12.
Front Raises: 3 x 12-15.
DE Lower:
Bow Bar Box Squat: 40% + 25% band tension, 6 x 2.
Speed Deadlift: 40% + 25% band tension, 4 x 2.
Reverse Hypers: 4 x 15-20.
Standing Abs: 4 x 15-20.
DE Upper:
Speed Bench: 45% + 25% band tension, 9 x 3.
Incline DB Press: 4 x 10-12.
Skull Crushers: 3 x 10.
DB Bicep Curls: 3 x 10.
Y Raises: 3 x 15.
Week 3: Bench Opener Focus
ME Lower:
Giant Cambered Bar Good Mornings: Work up to a top set of 5 at 70%.
Reverse Hypers: 3 x 15-20.
Standing Abs: 4 x 15-20.
ME Upper:
Competition Bench Press: Work up to opening attempt (no second attempt).
Tricep Cable Pressdowns: 4 x 12-15.
DB Bicep Curls: 3 x 10-12.
DB Lateral Raises: 3 x 15.
DE Lower:
Bow Bar Box Squat: 35% + 25% band tension, 5 x 2.
Reverse Hypers: 4 x 15-20.
Standing Abs: 4 x 15-20.
DE Upper:
DB Bench Press: 4 x 10-12.
Rolling DB Tricep Extensions: 3 x 10.
Chest-Supported Rows: 3 x 10.
Hammer Curls: 3 x 10.
Face Pulls: 3 x 15.
Week 4: Taper and Recovery
Monday to Friday:
Optional light sled pulls (8-10 short trips).
Prioritise sleep, nutrition, and hydration.
Meet Day (Saturday or Sunday):
Open with weights you can confidently lift for 3-5 reps.
Build toward second and third attempts to maximise your total.
Evolving Perspectives on the Circamax Method
It is essential to recognise that the Circamax Method, as detailed above, reflects a specific period in Westside Barbell’s history. In recent years, prominent lifters such as Dave Hoff have indicated that traditional Circamax phases are no longer a core part of their training. In this interview, Hoff explains how Westside’s programming has evolved, focusing more on individualisation and year-round maximal effort work rather than distinct phases like Circamax.
This evolution underscores the importance of understanding methods within their historical and contextual framework. While the Circamax Method remains a valuable tool, it is not a universal solution and should be adapted to the needs of the lifter and the era in which they compete.
Conclusion
The Circamax Method represents a pinnacle of innovation in equipped powerlifting, addressing the unique demands of handling supra-maximal loads with gear. Its principles of accommodating resistance, maximal overload, and specific movement selection remain relevant, but its application must be tailored to the individual lifter and their goals.
For raw powerlifters, adaptations to the method can provide significant benefits, focusing on full-range strength and hypertrophy. However, as training philosophies continue to evolve, it is crucial to view the Circamax Method as one tool among many in the powerlifting toolbox.
At JH Elite Performance, I have helped world champion equipped powerlifters achieve success on the platform, preparing them for full power meets with strategies that blend tradition and innovation. If you’re looking to elevate your performance, whether equipped or raw, my Gold Coaching Package offers personalised programming and unparalleled support.
DM me today or visit www.teamjoshhezza.com to start your journey towards your next PR. Don’t wait—success is built with the right plan and the right coach.
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