From all that I have read and seen: This is by far the best explanation I have seen on how to build your program. You detail the method while creating a program, it makes so much sense seeing all together! Simply awesome!
Elitefts is by far the channel I’ll rewatch older videos the most. I’ve seen this one a dozen times alone. This is the best content out there and Dave knows how to translate it for anyone at any level. We’re beyond lucky to have Date Tate in a world on snake oil sales people
Easily the most digestible explanation of the conjugate system I've ever seen. I've taken so much from this. New program starting very soon. Cannot commend you guys enough for the content you put out. So fascinating watching Dave just pour all this out in one session. Pure gold.
Thank you so much. I am studying to be a tactical athlete coach but I’m coming from a bodybuilding background and the strength side has been harder for me to grasp. Between your content and Matt Wenning, I feel like I am finally understanding strength training. ❤️💪🏻
10 years on YT and i have never subscribed to any channel… this was my first video from elitefts and i instantly subscribed as a “thank you” for this video. Am currently searching for Powerlifting protocols to apply to my Streetlifting journey and this gave me so much insight! PS: if anyone has experience with Conjugate and Streetlifting I would love to hear your take on Upper/Lower exercise variations below!
When rotating lifts remember grip width and foot width are big variations, close grip, grip thumb length away from smooths, pinky on the bar and index on the bar. Estimate your max on index on the bench and take off 5% the closer the grip gets. So close grip will be 15% less. Works well for late novices and early intermediates.
This is awesome, I def had a bunch of questions bcs Louie explain things a bit weird in his west side barbell training methods book, thanks a lot for this video.
Google " westside barbell extra workouts" Louie has articles laying out the workouts they did, and when to do them. It's on the westside barbell website under articles.
Stephen Mikus Really good! I’m enjoying it more so I think I’m putting more effort into my training. Not seen the increase in strength yet because it’s kind of hard to judge.
how the fuck does someone dislike this, im gonna call them out cause you know you straight hating!smh. Thanks for your free content Dave its value to the max
@@thebackbencher666 He means "don't plan what exercises to do each week beforehand". It's meant to be auto-regulated - on feel. You decide what to do and what variation when you come to the gym. Only the methods and patterns are programmed, not the exact exercises.
This is extremely simple compared to what real WSBB athletes do and the numbers they deal with. He literally just gave you a template to follow? What else do you need lol? Maybe key in on how talks about the Reverse Hypers and GHRs. Then what exercises are strictly Main Movements and which ones need to be supplemental movements. He gives specific reasons on why this movement should be here vs here. Once you go through it again it’ll all make a lot more sense! Good luck!
@@thebackbencher666 yeah man, think heavy singles for heavy days, then just wave your light days with 12x3, 10x3x 8x3 sets x reps then restart it with new exercises. The Dynamic Day is the day you should really pay attention to in this video.
This is my 4th time watching this video. Still trying to figure out. How many exercises are we talking? 1 main movement. 1 supplemental or 2? And how many accessories? 2?
I find I keep doing more research on this because i cant get a grasp on it completely. Been researching for 3 weeks after I discovered it with westside barbell. I bought their deadlift and sqaut manual and didn't really understand it. any advice out there on where to start with all this??? This video does help. I understand a little more
Outstanding video! I am amazed by your knowledge and ability to communicate it to us meat heads. I feel like I need to squat 3-4+ times a week how would this fit into this method? Thanks for your time
This is why there is so much confusing regarding Dynamic Effort Percentages..... I just came from Matt Wenning's channel and says 30-40% is the ideal wave for speed work? Meanwhile Dave says upwards of 70%?
There’s no singular right answer here (Dave Hoff and AJ Roberts used 25% on bench) because everyone’s capacity is different. Basically week 3 would be the heaviest weight you can still move reasonably fast and recover from. I think the girls just before Louie passed were using 60% + 33% accommodating resistance for 4 sets of 6 at times.
Nice video! A question should i increase the weight on my bench press, deadlift and box squad every week? And if so only on the max effort day or at the dynamic affor day?
xavier van de Laar Depending on how you feel you can increase the weight or go for a PR on Max Effort Day on one specific exercise like around every 2-3 weeks in a wave or training cycle.You can also increase band tension but keep the bar weight the same on Dynamic Effort Days. I personally like too have 1 week for loading weight for max effort days and loading band tension for dynamic effort days then 1 week for deloading weight for max effort days and deloading band tension for dynamic effort days and finally 1 week where I keep the weight the same for all of the sets and keep the band tension the same for all the sets except for my warmup sets. On dynamic effort days if you are really focused on speed training then load the band tension but lower the weight or keep the same weight to make it harder. On max effort days if you are really focused on strength training the load the weight without any band tension then go for maximal speed for anywhere from 80-94/95%
@@llleerrooyy I’ve read on a couple forum sites that west side is periodised into accumulation , intensification and realisation phases where they apparently don’t hit any maxes for a few weeks at a time but I can’t find any official evidence for this . Would you happen to know ?
@@DanTejedaFit yeah maybe a 1 and 2 board (possibly a 3 if you’re got really long arms) once each in a 10-12 week ME cycle and maybe for 3-4 weeks at a time for sets of 6-8 reps straight after DE bench if you’re looking to build lockout
@@diabolical1976 you obviously have never done any grappling before my friend. I encourage you to try. You will begin to move your body in ways like never before
@@1990sodapop It does not matter if I have grappled or not. Your body was meant to move one way and one way only. Any deviation in that process, it not only affects your performance capabilites, it puts you at a greater risk of injury. If you are using your core as a prime mover, you are compensating for weakness in other areas of your movement paradigm. You don't have to listen to me, or my kinesiology degree, that's fine. I have people that pay me well enough for that same advice I just gave you. Pura Vida my friend.
@@1990sodapop I agree with you, i wrestled and did Brazil jiu jitsu and core strength helps a lot especially playing guard, but heavy squats I've noticed help core development enough to skip crunches and abs
What do you think of this? For every plate you have on a lift you cycle through 4 maxes. If you’re a 2 plate bencher you’ll have 8 lifts and a 3 plate squatter 12 lifts.
thank u 🙏🏼🙏🏼🙏🏼... good and detailed explenation would like to ask mr Tate , what exactly do u mean when u say that a high aerobic capacity would be something that u would have to recover from ? ... as far as i know a high aerobic capacity is benefitial for recovery in any case.... thank u
Towards the end of the video you stated that if you bench 300 then go to a meet and bench 325 easy, your dynamic work should stay the same and you should not increase anything. I’m wonder if you could elaborate more on this please? BTW this is the best video ever made on simplifying the conjugate system and Elitefts is the bomb!
As in with everything prescribed? That's the thing, you figure it out yourself. You can't write out a one size fits all programme bc one size doesn't fit all.
while I do generally agree with what Tobias said, if you want a prewritten program, I suggest looking up brian alshrue, he has a free conjugate program on his youtube channel
Quick Q, Dave.. My friend and I are going to switch to your conjugate template very soon, I'm a novice-intermediate and he's more advanced, but we were thinking of adding volume to the ME and the DE main movements portions, something like this: ME Lower: Backoff sets 3x5, deadlift(or squat) variation 2-3x8 ME Upper: Backoff sets 3-5x5 Roughly same thing for the Dynamic effort.. Is it acceptable or do you think it might be counterproductive? We're pretty much gonna stick with your supplemental and accessories for awhile btw. < THanks!
Nick Scarfo are you running this for powerlifting? Dave has mentioned before that he doesn’t like back-off work. The main goal for ME work is to strain, and do 2-4 reps over 90%. However - a format I have used before with success is to work up to a 1RM on a variation, then back-off to 90% x 3 reps, then 80% x 5 reps. Dynamic day already has your volume covered so there would be no need to back-off work. The volume in this style of training comes from the DE day and your supplemental/accessory work.
zak massey Dave isn’t necessarily recommending this training template for beginners. Running conjugate usually involves rotating movements regularly, maxing out regularly, and very complicated programming and periodization that beginners usually shouldn’t be worrying about. I’m not dissing conjugate, but it’s very obviously designed for seasoned lifters who need to break through plateaus. Not beginners who barely have a base to expand on
@@msylcatac The problem is, he's mostly correct. A lot of beginners should stick to something like 5/3/1 or 5th set. However if you were to run conjugate anyway, which I'm gonna assume you'll do based on your response, I would suggest picking 2-3 variations for each movement, and rotating between a squat variation, goodmorning variation, and a deadlift variation every week and find out what you recover best from, and make adjustments as needed. So if you have an awful time recovering from squats and deads, but you feel great after GMs, then change it so you're doing GM,SQ,GM,DL by week. Or if you're like me and recover well from deadlifts, do DL,GM,DL,SQ. This method doesnt work if you dont listen to your body and adjust as needed. I hope this was helpful, and if you need some more clarification feel free to ask
Say you're an intermediate lifter and dont have access to a wide variety of bars or any chains/bands. Can you do a conjugate system just alternating SQ/DL every other week for the max effort days or will you burn out that way? Also, can you run this template on a mon/tue/thu/fri split?
I think you would still need to rotate through a few more lifts. But don't think of it as just squats/deadlifts. Consider things like deadlifts from blocks/deficeit, different grips etc. Squats and Good Mornings from pins/straps. Also with squats you could consider Zerchers/Fronts etc. Theres heaps of different variations that can be dont with just a straight bar. Have a look at a guy called Burley Hawk on instagram. He trains at Westside and gives out some good information on congujate. If you go back though his stuff, he has some good max effort lifts that can be sued. In terms of scheduling, I think you should be fine to run it that way. General rule of thumb for congujte is leaving 72 hours between lifts. I.e If you Bench monday, than bench again thursday, you've left 72 hours. Hope this helps.
@@Franklifts77 For assistance I do stuff like stiff leg deads, front squats, etc. so what would I alternate the main lifts as being? I lift in a shitty commercial gym that doesnt have blocks or any kind of special bars and only one rack even has safety pins to do pin work. No bands, no chains, nothing. Just two shitty racks, a bar and plates. So for the squat/deadlift slot, what would I rotate to not burn the same few exercises out?
@@krakistophales for specifically SQ/DL you can do Paused, Front, Pin, Hughbar, Lowbar, Zercher, Alternating Foot Stance for squats; DL's can use Sumo, Conventional, Paused, Rack pin height, Blocks at varying heights, Snatch grip. There's plenty you can do man, you just have to look. General rule is to try not to perform the same ME variations within a 4-6 week cycle, so if you Front Squat, don't Front Squat again for another 6 weeks at least.
@@SwizyInHD My gym's racks lowest rack setting for pulls is basically like knee level so i cant get it any lower to get a good ROM and any higher will be rack pulls above the knee. The gym has no blocks, and the plates aren't flat on one side so I cant even do deficit pulls. You also cant even stack a few 45s on top of eachother to do block pulls cuz theyre all uneven and slide around. I already do front squats and stiff leg deads as assistance movements, so what could I do instead?
krakistophales honestly if you’re serious about powerlifting, go to a different gym. If you have no other gym options then you can buy or build your own blocks and bring them to the gym. You can also use these blocks for box squats and varying height deficit deadlifts. Keep doing front squats or straight leg as assistance but when you use it as your max effort movement, do something different. For assistance ham string curls, leg presses, barbell good mornings. And honestly get creative, do box squats and move the height, do a low box, a high box, a pause squat, get some bands on elitefts this month I’m sure they’ll have a sale and throw the bands around your feet and over your belt and do a band walk for time, you can also put a band around your feet and over your belt when you do squats or deadlifts and it gives some accommodation, do pull-ups, shrugs, bent over rows, back raises. Again, go to a new gym if powerlifting means anything to you. Also, if you can’t figure it out without deficits or block pulls then I would guess you need a simpler program,
On dynamic days, 1. Do i execute the reps as fast is i can ? 3 reps of 60% of my 1 rep max seems...pointless or am i still missing something ? 2. Do you always do dynamic day that way ?
All about the neural adaptation and rate of force production, not strength in dynamic days. If you don’t have bands, then use the weight at the percentage you have 50-65 and move as fast as possible while being efficient and having good form
The whole point of conjugate (and any other methods anyways) is to work on your weak points, that's why no spreadsheet is needed here. Dave explained perfectly how to make a Conjugate plan, just listen to him carefully, make some notes, see where do you have some sort of sticking point and make it!
I mean, you’re basically training an upper/lower bodybuilding split, but you go to a 1rm or lift shift fast(er) on the first exercise. You can also do 5x5 on squat and 6x6 on bench for DE for more TUT and (in theory) hypertrophy.
Just now getting on this method two years into powerlifting and you my friend are the best at explaining this for a meat head. Im hoping this takes me from 1800 to 2k within the next year
I only disagree with the “bigger the torso, the bigger the lift” part. Only because people like Cailer Woolam who has 900+ lb deadlift and over 2,000 lb total weighing at 205 lbs and shredded.
![[ENGSUB] UNPRODUCTIVE DAY ใช้ชีวิต (เปื่อยๆ) ด้วยกัน 1 วัน! | OUROAD CLOSEFRiEND SS2 EP.9](http://i.ytimg.com/vi/pyYKZ3kra9w/mqdefault.jpg)
10:48 "Trying to program this shit out is... I'm tryin' not to curse here." LOL. Dave, this is why we love ya.
"...it's fucking stupid." hahah
He tried so hard, he really tried. Then it just wasn't possible any longer. 😉 Dave Tate is The Boss!
Lmao
Yet the program templates on elite fts have them programmed out. Dave should talk to the writers.
This tutorial is golden.
From all that I have read and seen: This is by far the best explanation I have seen on how to build your program. You detail the method while creating a program, it makes so much sense seeing all together! Simply awesome!
And the best part is that it’s free
Hey there
Dave: I'm trying not to swear.
5 seconds later.
Says fuck 3 times in 5 seconds.
I can't believe this info is free. You rock Dave
Elitefts is by far the channel I’ll rewatch older videos the most. I’ve seen this one a dozen times alone. This is the best content out there and Dave knows how to translate it for anyone at any level. We’re beyond lucky to have Date Tate in a world on snake oil sales people
Easily the most digestible explanation of the conjugate system I've ever seen. I've taken so much from this. New program starting very soon. Cannot commend you guys enough for the content you put out. So fascinating watching Dave just pour all this out in one session. Pure gold.
42:37 Here Dave gets into his approach to a 3-week wave for lower body dynamic effort. Great stuff.
9:07 ME lower body, in case you’re interested
Do you know where I can find the dynamic/me for upper?
Mr Tate, this is one of the best videos for PL ever, thank you and good job !!! You're as usual a wonderful teacher .
Most knowledgeable man in the game, I literally take notes on his videos.
Totally. I've recommended their "So You Think You Can..." series on the squat, dead, and bench so many times I've lost count.
Simple and effective? Yes. Did I still have to watch 5 times to get it all on paper? Yes.
This was my third time ha
Pretty much turned mud into spring water. cleared up all my questions due to the vast surplus of misinformation out there
Dave’s pure truth. Thank you Sir so helpful 👑🙏🏽
Thank you so much. I am studying to be a tactical athlete coach but I’m coming from a bodybuilding background and the strength side has been harder for me to grasp. Between your content and Matt Wenning, I feel like I am finally understanding strength training. ❤️💪🏻
“Loose and heavy”
Just how I like em’
10 years on YT and i have never subscribed to any channel… this was my first video from elitefts and i instantly subscribed as a “thank you” for this video. Am currently searching for Powerlifting protocols to apply to my Streetlifting journey and this gave me so much insight!
PS: if anyone has experience with Conjugate and Streetlifting I would love to hear your take on Upper/Lower exercise variations below!
I just started Conjugate for 1 week. Man this video helps me understand logic behind this method a lot better ❤
He is my favourite person to listen to! So calm, knowledgeable and straight to the point, no bs!
Why can't I like this twice. Thanks dave tate
I change my mind. I watched this entire video. I finally understand what to do. Thanks for this great information.
I was waiting years for this. Great tutorial. Thank you sir!
When rotating lifts remember grip width and foot width are big variations, close grip, grip thumb length away from smooths, pinky on the bar and index on the bar. Estimate your max on index on the bench and take off 5% the closer the grip gets. So close grip will be 15% less. Works well for late novices and early intermediates.
listened to this 4 times already, great stuff as always. really appreciate you sharing your knowledge and experience 👍
Can you explain for me my english is not good
@@husamghouti pss, it's called progressive overload
This is awesome, I def had a bunch of questions bcs Louie explain things a bit weird in his west side barbell training methods book, thanks a lot for this video.
Dave, could you expand upon the "extra workouts" Louie refers to
Thank you for your content. This video is awesome.
Google " westside barbell extra workouts" Louie has articles laying out the workouts they did, and when to do them.
It's on the westside barbell website under articles.
th-cam.com/video/QWui-wZ8ENk/w-d-xo.html
This video is awesomer.
This came at a perfect time as I’m about to start conjugate next week
You will love it
Stephen Mikus Really good! I’m enjoying it more so I think I’m putting more effort into my training. Not seen the increase in strength yet because it’s kind of hard to judge.
how the fuck does someone dislike this, im gonna call them out cause you know you straight hating!smh. Thanks for your free content Dave its value to the max
excellent explainer. cant wait to get started!
Thanks Dave.
Great video as always. Appreciate the advice Dave!
Used ot in the mid 1970s to snatch 265 and C&J 350 with NO ROIDS.
Thanks for the video Dave. I'm getting back into Conjugate and this was a great refresher.
This is supposed to be simple ? I’m gonna have to re watch this a few times.
He says trying to program this is fuckin stupid ? How else are you supposed to follow a program ?
@@thebackbencher666 He means "don't plan what exercises to do each week beforehand". It's meant to be auto-regulated - on feel. You decide what to do and what variation when you come to the gym. Only the methods and patterns are programmed, not the exact exercises.
This is extremely simple compared to what real WSBB athletes do and the numbers they deal with. He literally just gave you a template to follow? What else do you need lol? Maybe key in on how talks about the Reverse Hypers and GHRs. Then what exercises are strictly Main Movements and which ones need to be supplemental movements. He gives specific reasons on why this movement should be here vs here. Once you go through it again it’ll all make a lot more sense! Good luck!
@@quentincunningham7474 Yeah , you’re right. It’s pretty simple actually. 4 workout days split into upper lower split by speed and heavy.
@@thebackbencher666 yeah man, think heavy singles for heavy days, then just wave your light days with 12x3, 10x3x 8x3 sets x reps then restart it with new exercises. The Dynamic Day is the day you should really pay attention to in this video.
Thank you! Great information from a legend.
I needed this. Thanks.
so much great knowledge passed on by Dave and elitefts
Truly life changing information.
Dave thanks for all the info you provide us with!!
I learned so much from this video, thanks Dave
This is my 4th time watching this video. Still trying to figure out. How many exercises are we talking? 1 main movement. 1 supplemental or 2? And how many accessories? 2?
Going too do this tomorrow.
My Go to video! Your the man Dave!
I find I keep doing more research on this because i cant get a grasp on it completely. Been researching for 3 weeks after I discovered it with westside barbell. I bought their deadlift and sqaut manual and didn't really understand it. any advice out there on where to start with all this??? This video does help. I understand a little more
There is a handful of people actually know what they are talking about I seen Dave. John Meadows TH-cam channel Dave Tate is a legend 🙌👏
Outstanding video! I am amazed by your knowledge and ability to communicate it to us meat heads. I feel like I need to squat 3-4+ times a week how would this fit into this method? Thanks for your time
I guess you could Add a Squat technique/skill day. As well as make sure you have a squat movement on both lower body days
Awesome information. Thanks Dave
I feel like I’m in a series or derivatives calculus tutorial. But great info!
You've obviously never taken calculus.
@@mikeabel7577 you obviously enjoy loose and heavy women
I don’t think women enjoy him at all. And I wouldn’t be talking if I hadn’t taken 3 Calculus and a linear algebra class, but ok lol
awesome, finally made easy ! thanks
“Simple” hour long vid haha great info tho
Awesome video.. Thank you Dave 🙏🙏.
Glad you enjoyed it
This is why there is so much confusing regarding Dynamic Effort Percentages..... I just came from Matt Wenning's channel and says 30-40% is the ideal wave for speed work? Meanwhile Dave says upwards of 70%?
There’s no singular right answer here (Dave Hoff and AJ Roberts used 25% on bench) because everyone’s capacity is different. Basically week 3 would be the heaviest weight you can still move reasonably fast and recover from.
I think the girls just before Louie passed were using 60% + 33% accommodating resistance for 4 sets of 6 at times.
Anything in particular I can do instead of glute ham raises and reverse hypers as my gym has neither of those machines.
Leg curls, high rep light good morning. Nordic leg curls. Romanian deadlifts
Nice video!
A question should i increase the weight on my bench press, deadlift and box squad every week? And if so only on the max effort day or at the dynamic affor day?
xavier van de Laar Depending on how you feel you can increase the weight or go for a PR on Max Effort Day on one specific exercise like around every 2-3 weeks in a wave or training cycle.You can also increase band tension but keep the bar weight the same on Dynamic Effort Days. I personally like too have 1 week for loading weight for max effort days and loading band tension for dynamic effort days then 1 week for deloading weight for max effort days and deloading band tension for dynamic effort days and finally 1 week where I keep the weight the same for all of the sets and keep the band tension the same for all the sets except for my warmup sets. On dynamic effort days if you are really focused on speed training then load the band tension but lower the weight or keep the same weight to make it harder. On max effort days if you are really focused on strength training the load the weight without any band tension then go for maximal speed for anywhere from 80-94/95%
@@llleerrooyy I’ve read on a couple forum sites that west side is periodised into accumulation , intensification and realisation phases where they apparently don’t hit any maxes for a few weeks at a time but I can’t find any official evidence for this . Would you happen to know ?
thank you very much for this, it's greatly helpful
Its like he's getting a drain every once in while like he's geeking
thanks Dave, awesome content
This is a great explanation! Curious when would you use boards for bench in this program? And the purpose and goal of them?
In my understanding, it’s to find and assess a sticking point.
@@DanTejedaFit yeah maybe a 1 and 2 board (possibly a 3 if you’re got really long arms) once each in a 10-12 week ME cycle and maybe for 3-4 weeks at a time for sets of 6-8 reps straight after DE bench if you’re looking to build lockout
Thanks dave
Thank You , I appreciate it 💯
Laying on the floor doing crunches can help with sports like wrestling. Juijitsu. And swimming. 22:55
yeah, because contracting your rib cage to your thighs is such a natural, athletic movement, right?
@@diabolical1976 you obviously have never done any grappling before my friend. I encourage you to try. You will begin to move your body in ways like never before
@@1990sodapop It does not matter if I have grappled or not. Your body was meant to move one way and one way only. Any deviation in that process, it not only affects your performance capabilites, it puts you at a greater risk of injury. If you are using your core as a prime mover, you are compensating for weakness in other areas of your movement paradigm. You don't have to listen to me, or my kinesiology degree, that's fine. I have people that pay me well enough for that same advice I just gave you. Pura Vida my friend.
@@1990sodapop I agree with you, i wrestled and did Brazil jiu jitsu and core strength helps a lot especially playing guard, but heavy squats I've noticed help core development enough to skip crunches and abs
@@diabolical1976 why are you so passive aggressive man. You come across like a crank 👍🏾
Thanks!
Thank You!!!
I’ve used this template to program myself, a friend of mine, and my wife. This video is priceless. It’s the least I could do.
Awesome video!
Amazing show!! Is anyone know what is the protocol for the fourth/ deload week? He didn't talk about it
I needed this video
What do you think of this? For every plate you have on a lift you cycle through 4 maxes. If you’re a 2 plate bencher you’ll have 8 lifts and a 3 plate squatter 12 lifts.
How many sets of singles on Maximum Lower day? So once we build up from the bar to a heavy single set. How single sets?
thank u 🙏🏼🙏🏼🙏🏼... good and detailed explenation
would like to ask mr Tate , what exactly do u mean when u say that a high aerobic capacity would be something that u would have to recover from ? ... as far as i know a high aerobic capacity is benefitial for recovery in any case....
thank u
Friggin excellent vid so informative!!👏👍👌💪😎
Where is the link for the upper and lower body max variations? I'm listening to this on Spotify at work and its excellent.
THANK YOU
38:40
"American an-"
Oh, American Angus beef
"American angled press bar"
Yeah that too
Thanks
The max effort squat.... is this a normal squat like a meet squat? Or a variation of the squat like a box squat.?
I have developed the best rep schemes ever.
Masterclass
Is this not Daily undulated periodization? Training power hypertrophy and strength all in the same training block
Towards the end of the video you stated that if you bench 300 then go to a meet and bench 325 easy, your dynamic work should stay the same and you should not increase anything. I’m wonder if you could elaborate more on this please? BTW this is the best video ever made on simplifying the conjugate system and Elitefts is the bomb!
Can be summed up by “if it ain’t broke don’t fix it”
When should we use straight wave vs rotating percentages on speed work?
What is a specific program that best incorporate everything he is talking about?
As in with everything prescribed? That's the thing, you figure it out yourself. You can't write out a one size fits all programme bc one size doesn't fit all.
while I do generally agree with what Tobias said, if you want a prewritten program, I suggest looking up brian alshrue, he has a free conjugate program on his youtube channel
heartburn came back from years ago...
Dave I was wondering if I should and how can I use the leg press in this program? Or do you think it's even necessary to do?
I would program it as an accessory at the end of a workout, use high reps sets for quad work
Quick Q, Dave.. My friend and I are going to switch to your conjugate template very soon, I'm a novice-intermediate and he's more advanced, but we were thinking of adding volume to the ME and the DE main movements portions, something like this:
ME Lower: Backoff sets 3x5, deadlift(or squat) variation 2-3x8
ME Upper: Backoff sets 3-5x5
Roughly same thing for the Dynamic effort.. Is it acceptable or do you think it might be counterproductive? We're pretty much gonna stick with your supplemental and accessories for awhile btw.
<
THanks!
Nick Scarfo are you running this for powerlifting?
Dave has mentioned before that he doesn’t like back-off work. The main goal for ME work is to strain, and do 2-4 reps over 90%.
However - a format I have used before with success is to work up to a 1RM on a variation, then back-off to 90% x 3 reps, then 80% x 5 reps.
Dynamic day already has your volume covered so there would be no need to back-off work.
The volume in this style of training comes from the DE day and your supplemental/accessory work.
@@_morethanjake Yes, powerlifting/general athletic strength. Thanks for the answer, we'll consider something like that.
Fuck this! I’m on that zero effort days Sunday through Sunday. Never miss a day and always committed
Can you change the Rep range for supplemental on dynamic effort lower day
Would this templet be good for somebody who trains BJJ 2-3 times a week?
As a beginner how would I know if I'm made to deadlift, squat, or goodmorning more?
You shouldn’t be running conjugate if you’re a beginner
I'd rather take Dave's advice over some random@@jaghall47 🤣
zak massey Dave isn’t necessarily recommending this training template for beginners. Running conjugate usually involves rotating movements regularly, maxing out regularly, and very complicated programming and periodization that beginners usually shouldn’t be worrying about. I’m not dissing conjugate, but it’s very obviously designed for seasoned lifters who need to break through plateaus. Not beginners who barely have a base to expand on
@@msylcatac The problem is, he's mostly correct. A lot of beginners should stick to something like 5/3/1 or 5th set. However if you were to run conjugate anyway, which I'm gonna assume you'll do based on your response, I would suggest picking 2-3 variations for each movement, and rotating between a squat variation, goodmorning variation, and a deadlift variation every week and find out what you recover best from, and make adjustments as needed. So if you have an awful time recovering from squats and deads, but you feel great after GMs, then change it so you're doing GM,SQ,GM,DL by week. Or if you're like me and recover well from deadlifts, do DL,GM,DL,SQ. This method doesnt work if you dont listen to your body and adjust as needed. I hope this was helpful, and if you need some more clarification feel free to ask
This is the Best
Say you're an intermediate lifter and dont have access to a wide variety of bars or any chains/bands. Can you do a conjugate system just alternating SQ/DL every other week for the max effort days or will you burn out that way?
Also, can you run this template on a mon/tue/thu/fri split?
I think you would still need to rotate through a few more lifts. But don't think of it as just squats/deadlifts.
Consider things like deadlifts from blocks/deficeit, different grips etc. Squats and Good Mornings from pins/straps. Also with squats you could consider Zerchers/Fronts etc. Theres heaps of different variations that can be dont with just a straight bar. Have a look at a guy called Burley Hawk on instagram. He trains at Westside and gives out some good information on congujate. If you go back though his stuff, he has some good max effort lifts that can be sued. In terms of scheduling, I think you should be fine to run it that way. General rule of thumb for congujte is leaving 72 hours between lifts. I.e If you Bench monday, than bench again thursday, you've left 72 hours.
Hope this helps.
@@Franklifts77 For assistance I do stuff like stiff leg deads, front squats, etc. so what would I alternate the main lifts as being?
I lift in a shitty commercial gym that doesnt have blocks or any kind of special bars and only one rack even has safety pins to do pin work. No bands, no chains, nothing. Just two shitty racks, a bar and plates.
So for the squat/deadlift slot, what would I rotate to not burn the same few exercises out?
@@krakistophales for specifically SQ/DL you can do Paused, Front, Pin, Hughbar, Lowbar, Zercher, Alternating Foot Stance for squats; DL's can use Sumo, Conventional, Paused, Rack pin height, Blocks at varying heights, Snatch grip. There's plenty you can do man, you just have to look. General rule is to try not to perform the same ME variations within a 4-6 week cycle, so if you Front Squat, don't Front Squat again for another 6 weeks at least.
@@SwizyInHD My gym's racks lowest rack setting for pulls is basically like knee level so i cant get it any lower to get a good ROM and any higher will be rack pulls above the knee.
The gym has no blocks, and the plates aren't flat on one side so I cant even do deficit pulls. You also cant even stack a few 45s on top of eachother to do block pulls cuz theyre all uneven and slide around.
I already do front squats and stiff leg deads as assistance movements, so what could I do instead?
krakistophales honestly if you’re serious about powerlifting, go to a different gym. If you have no other gym options then you can buy or build your own blocks and bring them to the gym. You can also use these blocks for box squats and varying height deficit deadlifts. Keep doing front squats or straight leg as assistance but when you use it as your max effort movement, do something different. For assistance ham string curls, leg presses, barbell good mornings. And honestly get creative, do box squats and move the height, do a low box, a high box, a pause squat, get some bands on elitefts this month I’m sure they’ll have a sale and throw the bands around your feet and over your belt and do a band walk for time, you can also put a band around your feet and over your belt when you do squats or deadlifts and it gives some accommodation, do pull-ups, shrugs, bent over rows, back raises. Again, go to a new gym if powerlifting means anything to you. Also, if you can’t figure it out without deficits or block pulls then I would guess you need a simpler program,
58:50 I literally don't even see 1 letter on that board
Hey Dave what do you think of the these people doing hip thrust with a bar across their lap?
It only works if another man is sitting in your lap while you thrust
When Dave mentions the article on his blog and the elite FTS site where can it be found?
I’ve tried to search it and for some reason I can’t find it
On dynamic days,
1. Do i execute the reps as fast is i can ? 3 reps of 60% of my 1 rep max seems...pointless or am i still missing something ?
2. Do you always do dynamic day that way ?
@Becoming Godsize what if i dont have any resistance. Only weights
All about the neural adaptation and rate of force production, not strength in dynamic days. If you don’t have bands, then use the weight at the percentage you have 50-65 and move as fast as possible while being efficient and having good form
Look up Dave Tate speed bench, thats how you do it.
does anyone have or recommend an excel sheet with the program laid out?
Appreciate any useful tips!!
Ehh I'm not sure how it's called but Dave and Jim gave out a free ebook on conjugate.
The whole point of conjugate (and any other methods anyways) is to work on your weak points, that's why no spreadsheet is needed here.
Dave explained perfectly how to make a Conjugate plan, just listen to him carefully, make some notes, see where do you have some sort of sticking point and make it!
I'm not excited to do good mornings 😒.. the bar and weight roll up onto my neck. How do I rectify this?
I hold it tight and in place. I figured it out.
I just wanted to ask the sets, reps, and weight percentage on max days
Do the dynamic percentages include bands? Or is the 55,60,65% straight weight?
% straight weight
I know that isn't it's purpose, but what are everyones experiences of gaining mass and muscle size doing conjugate training?
I mean, you’re basically training an upper/lower bodybuilding split, but you go to a 1rm or lift shift fast(er) on the first exercise.
You can also do 5x5 on squat and 6x6 on bench for DE for more TUT and (in theory) hypertrophy.
Fascinating 🤟🏾😲🤯😁🔥🔥🔥🔥🔥
Just now getting on this method two years into powerlifting and you my friend are the best at explaining this for a meat head. Im hoping this takes me from 1800 to 2k within the next year
I only disagree with the “bigger the torso, the bigger the lift” part. Only because people like Cailer Woolam who has 900+ lb deadlift and over 2,000 lb total weighing at 205 lbs and shredded.
Cailer has deadlifter build long arms in relation to his torso so he locks out by his knees.