For people that want to use this as a raw lifter, a simple way is: Max effort upper day 1 - bench press variation top single plus back off volume - accessories and isolations max effort lower day 2 - squat/deadlift variation top single plus back off volume - accessories and isolations volume upper day 3 - volume work on a bench variation (3-5 x 10, 5x5, etc) - hypertrophy work for chest shoulders triceps, back, arms, rear delts volume lower day 4 - volume work on a squat / hinge variation (3-5 x 10, 5x5 etc.) - hypertrophy work for quads, glutes, hamstrings, lower back this template is without speed work (dynamic effort), upper lower format. has worked very well for me
@@pierre-renepeitzmeier7984I wouldn’t do double max effort for 2 presses. It’s better to throw in the OHP as a ME movement as part of the rotation, and do variations of the OHP as secondary presses on either upper body day, for shoulder gains and shoulder health.
@@hrd2klthanks a lot for your reply, really aprecciate it.... What do you think, if I would do ME on a Bench Variation and then choose an OHP Variation for Volume on the Second Day, and vice versa, so I will have 2ME and 2Volume Workouts for Bench and for Press in 4weeks, plus the Bodybuilding Assistance....? I am no powerlifter but a strength athlete with a bit more wider focus than SBD, who is interested in using conjugate style training....
Hey bro , so do you rotate different variations on max effort as well as the volume day constantly? So like 52 different rotations a year? 😂 or do you have like 4 you cycle through month after month so like start week one bench flat , week 2 close grip, week three Larsen paused , week 4 back to flat bench and then repeat?
@@HkFinn83 not at all. They assume you understand a lot of stuff and they don’t bother explaining it. It’s annoying for Those that don’t understand the background, but these guys assume you have done 5 years of linear and various undulating periodisation programs. 🤷♂️
Very useful lecture, thank you for posting. Would love to see a breakdown of using Westside style or influenced movements without the equipment. One of the more universal things I've seen all the guys that trained under Louie do are wide stance box squats out of a monolift. This seems like the meat and potatoes of the lower body days. Is it worth it for a raw/"raw" lifter to practice this same technique without a monolift? How can someone using a traditional rack best situate themselves during the walkout?
The monolift is simply removing the walkout and it’s an accessory movement. IMO you can box squat for speed day and incorporate the full ROM low bar free squat as a supplemental anD a max effort movement as you need the practice leading up to the meet. Check out Clint Darden’s channel, the box squat is a huge focus of his strongman training. It’s a great way to keep working your hips harder and harder, without killing you. But… box squats are an ACCESSORY. It’s not your competition lift. At all. Does that make sense?
@@Xplora213 No yeah. I get that, I use box squats for my own programming and for training other people. The biggest limiting factor at this point is the walkout. Setting up for a true wide stance box where your knees aren't going over your toes so the athlete can target their posterior chain more is the difficult part. I don't always have access to a monolift though so I'm wondering if there is a more efficient/safe way to walk it out or if it's just a matter of dealing with it through positioning and brute force.
@@Xplora213 I'm also not exclusively referring to powerlifting. I get that in most federations the walkout is a part of the lift but I'm specifically referring to box squats at and above parallel as an accessory movement and not a competition lift.
@@giuseppebiundo6356 you’ve hit a fundamental challenge of the movement, and I don’t have a good answer. I used to tie strong bands through plate centres and using a hammer strength rack but I was doing deadlift width. I have been doing much wider stance recently with a Rogue monolift arm, makes the entire lift different. Feels like I’m a whole half yard wider LOL 😂
may I ask, what is the prescribe number of sets of the Max effort days (either upper/lower)? I've seen some other articles writing (working towards your 3RM ~ 5 to 6 sets) And for Dynamic Effort (DE) days as well? in this video, it shows 8 sets of 2 or 8 sets of 3? I am wondering how did they manage to come up with this amount of work load? What is basically the thought process for determining these total number of reps?
For max effort I like to think of it as getting 3-5 heavy singles. So it could be 85%, 87%, 90%, 92% and 95%. Takes a little more time but gets you much more practice in that heavy range vs if you just did 75%, 85% and 95%. For dynamic effort work always plan on 10x1-3 depending on the lift. If by set 8 you feel you’re slowing down you can always call it there.
Could you do the conjugate method with 8 weeks or 9. I have a competition 9 weeks out but I’m barely finding this out and this method keeps talking about 12 weeks
For people that want to use this as a raw lifter, a simple way is:
Max effort upper day 1
- bench press variation top single
plus back off volume
- accessories and isolations
max effort lower day 2
- squat/deadlift variation top single plus back off volume
- accessories and isolations
volume upper day 3
- volume work on a bench variation (3-5 x 10, 5x5, etc)
- hypertrophy work for chest shoulders triceps, back, arms, rear delts
volume lower day 4
- volume work on a squat / hinge variation (3-5 x 10, 5x5 etc.)
- hypertrophy work for quads, glutes, hamstrings, lower back
this template is without speed work (dynamic effort), upper lower format. has worked very well for me
what about adding OHP on Bench Days as a second ME/RE exercise?
@@pierre-renepeitzmeier7984I wouldn’t do double max effort for 2 presses. It’s better to throw in the OHP as a ME movement as part of the rotation, and do variations of the OHP as secondary presses on either upper body day, for shoulder gains and shoulder health.
@@hrd2klthanks a lot for your reply, really aprecciate it....
What do you think, if I would do ME on a Bench Variation and then choose an OHP Variation for Volume on the Second Day, and vice versa, so I will have 2ME and 2Volume Workouts for Bench and for Press in 4weeks, plus the Bodybuilding Assistance....?
I am no powerlifter but a strength athlete with a bit more wider focus than SBD, who is interested in using conjugate style training....
Hey bro , so do you rotate different variations on max effort as well as the volume day constantly? So like 52 different rotations a year? 😂 or do you have like 4 you cycle through month after month so like start week one bench flat , week 2 close grip, week three Larsen paused , week 4 back to flat bench and then repeat?
I love hearing Dave teach!
This might be the best way I’ve seen this system explained. Might have to try out this format next cycle. Thanks!
I will continue to watch conjugate videos and I will continue to not understand the conjugate system.
whats not to understand you watch all the videos😂
It’s peak broscience. These guys don’t have a clue and can’t speak clearly enough to explain the simplest idea.
@@HkFinn83 not at all. They assume you understand a lot of stuff and they don’t bother explaining it. It’s annoying for
Those that don’t understand the background, but these guys assume you have done 5 years of linear and various undulating periodisation programs. 🤷♂️
Really it's just the building of 3 things simultaneously. Strength, speed, endurance. It can be made as simple or complicated as it needs to be.
@@HkFinn83 yeh thats why they all smol as fuck
I've watched about everything conjugate I can find, this is informative too, nice
Loved this! Really makes it easy to understand thank you for the great content!
Great content and explanation. When it’s taught from a beginners perspective it can be understood and better retained.
What an awesome video. Currently truing to get to a 4 plate squat, at 365 currently
well, here we are in the future. did you get that sweet 4pl8 squat?
Very informative!
Great video. Thanks.
Very useful lecture, thank you for posting.
Would love to see a breakdown of using Westside style or influenced movements without the equipment. One of the more universal things I've seen all the guys that trained under Louie do are wide stance box squats out of a monolift. This seems like the meat and potatoes of the lower body days.
Is it worth it for a raw/"raw" lifter to practice this same technique without a monolift? How can someone using a traditional rack best situate themselves during the walkout?
The monolift is simply removing the walkout and it’s an accessory movement. IMO you can box squat for speed day and incorporate the full ROM low bar free squat as a supplemental anD a max effort movement as you need the practice leading up to the meet.
Check out Clint Darden’s channel, the box squat is a huge focus of his strongman training. It’s a great way to keep working your hips harder and harder, without killing you.
But… box squats are an ACCESSORY. It’s not your competition lift. At all.
Does that make sense?
@@Xplora213 No yeah. I get that, I use box squats for my own programming and for training other people. The biggest limiting factor at this point is the walkout.
Setting up for a true wide stance box where your knees aren't going over your toes so the athlete can target their posterior chain more is the difficult part. I don't always have access to a monolift though so I'm wondering if there is a more efficient/safe way to walk it out or if it's just a matter of dealing with it through positioning and brute force.
@@Xplora213 I'm also not exclusively referring to powerlifting. I get that in most federations the walkout is a part of the lift but I'm specifically referring to box squats at and above parallel as an accessory movement and not a competition lift.
@@giuseppebiundo6356 you’ve hit a fundamental challenge of the movement, and I don’t have a good answer. I used to tie strong bands through plate centres and using a hammer strength rack but I was doing deadlift width. I have been doing much wider stance recently with a Rogue monolift arm, makes the entire lift different. Feels like I’m a whole half yard wider LOL 😂
@@Xplora213 Totally get what you mean. I really do enjoy using wide stance box squats too, it's just a shame that the setup is such a pain in the ass.
Great video and great information.
I'm familiar w/ the original Westside Barbell Club that Bill "Peanuts" West started in Culver City, Ca.
How much test should I use to get my turtle to conjugate?
I’ve been looking for something like this. Thanks for uploading!
Nice
What would be the difference between a floor and foam press? Don’t both do the same thing?
Fantastic and informative... can't do the lip smacking. Had to listen muted with subtitles. :D Good stuff bro.
may I ask,
what is the prescribe number of sets of the Max effort days (either upper/lower)?
I've seen some other articles writing (working towards your 3RM ~ 5 to 6 sets)
And for Dynamic Effort (DE) days as well?
in this video, it shows 8 sets of 2 or 8 sets of 3? I am wondering how did they manage to come up with this amount of work load?
What is basically the thought process for determining these total number of reps?
For max effort I like to think of it as getting 3-5 heavy singles. So it could be 85%, 87%, 90%, 92% and 95%. Takes a little more time but gets you much more practice in that heavy range vs if you just did 75%, 85% and 95%.
For dynamic effort work always plan on 10x1-3 depending on the lift. If by set 8 you feel you’re slowing down you can always call it there.
Thank you very much guys!!! I appreciate you
"conjugate simplified"
*FORTY MINUTE VIDEO*
ADHD much?
we need it broken down in to sets of fahve *best Mark Rippetoe accent*
@@brianzuchelli2988 lol, no I'm good. I just don't consider 40 minutes to be "simple" but that's just my opinion.
Video length was only 35:57.
#RoundingError
@@NikolaTeslaEE not if you round to the nearest 10 👀 lol
Conjugate periodization?
Could you do the conjugate method with 8 weeks or 9. I have a competition 9 weeks out but I’m barely finding this out and this method keeps talking about 12 weeks
3 week blocks instead of 4
How many assistance work? Reps sets the whole 9
I attempted conjugate and got weaker on squat and bench, pretty sure I did it wrong lol
Ok wait so week 1 is 85% on squat the week 2 is 90% GM
Then week 3 95% DL? So are you saying you go up 5% each week rather than each block?
So if you don t du speed work why you promot that
This was one of the more confusing videos
The guy there listening to this and wants to get into Olympic lifting? Wtf why is he even there
Jesus Christ write on the fkin board why is it so hard
First bitches
Good job buddy. I’m really happy you have something to be proud of
You made me lol
Way over my head
Someday I'll find an intelligent coach that doesn't cuss. No wonder the teens at the gym are always cussing and trying to act cool.
21:55 everyone following so far… nope you lost me