I've been at it for about 13 years now, literally half of my life time. So I know a little something. I only say that to give some perspective on knowing a little something. I know enough to know that your videos are honestly amazing. So so so much awesome detailed and thorough information for free. I don't follow a lot of "fitness " or "lifting" you tubers because of the bs that people can put out. It just frustrates me. You have one of the best channels on youtube when it comes to strength training. Keep it up brother it will pay off. I will 100% share your videos with people they are so top notch. Seriously, thank you for such high quality content I really respect your willingness to take the time to make these
You didn't ask a question, you came in making claims. I have answered plenty of people who asked that in a respectful way. But I don't have conversations with people who enter into them with their minds already made up.
Hey Brian, long time follower, first time commenter - THANK YOU. You are a great influence on me. I teach high school PE in Calgary Alberta and coach strength training as a boys club at the school for 15-18 year olds. I've shared several of your videos with them and we greatly appreciate you sharing your knowledge and experience! I've been running conjugate myself for 8 weeks so far and have had great success! Keep doing what your doing - your #1 Canadian fan!!
GOLD!!!!!!!!! Three pages of notes and I feel guilty for ripping you off. I appreciate you letting me use this info for free. I began Mark Riptoe starting strength and ive been killing myself for the past 6 weeks since i hit my 1RM on the big 4. This program will save my CNS and my back. Thanks again. Love your vids and looking forward to more log cabin builds.
I was looking for how to program conjugate since I am losing my powerlifting coach and I found a T Nation forum post that mentioned Brian Alsruhe and this video. Brian is awesome and there are so many videos, awesome advice, he has a great sense of humor, and an awesome web page...I am late to the party but so grateful to have found that post. Brian is a fountain of information!
I've already been doing this, basically. I kinda accidentally fell into this type of programming. However, I am obviously going way too hard on what would be my dynamic days, and I probably should get a bit more defined structure. This will help IMMENSELY! Thanks, Brian!
Thank you Brian. Seriously, thank you. The conjugate system / method has always been a beast to understand. Most articles and videos I have found have all been a bit vague turning it into an uphill battle just to grasp how to program this type of system. This video fixes all the complaints that I had in the past about explanations on the conjugate. Keep being awesome and I look forward to more videos you put out in the future.
probably the best and most detailed video on conjugate I've come across on the web. Im totally sold and will definitely be buying a program from you. Keep up the great work!
Its interesting to see how you set up your conjugate and to see that there are so many different ways for it to work. Once you start to understand that its a method rather than a program is when I feel like it really starts to take shape. Very informative! I may add some of these principles to mine
This was incredible. You've honestly got some of the best informative videos on TH-cam! (the black and white snippets are funny too!) switched to giant sets 3 weeks ago because of you and they feel awesome! Thanks
It always blows my mind to see the small percentage of people that dislike videos like this. A guy sharing his exceptional knowledge and experience in a free program, the likes that normally costs u a ton. Like wtf is some people's deal? I rly don't get it... Thanks for this great video man!
seriously. this is some massively (and I mean massively) informative, high-level stuff. I've had longer 200-series lectures that weren't this jammed with science. incredible resource.
dear Brian, i am doing your wod's since 4 weeks and i rly enjoy the variations because i am kinda sick of powerlifting and finally i understand your workouts. i have read a lot about conjugate, your style is rly unique greetings from austria, europe i am a huge fan of yours
Conjugate makes innate sense to anyone with joints/tendons beat to crap from hammering the same lifts month in month out. Conjugate's made it possible for me to continue increasing lifts while dealing with tendonitis & arthritis. And the variety is fun, even (especially) when ME days make your CNS sing. Great video!
I switched to your giant set format recently cause work has got me short on time, and dang theyre my favorite. Soo much work in so little time. Felt weird leaving the gym after only an hour, especially by how much I had to drop the weight. but I felt more sore than I have in awhile the next day. Definitely going to stick with them even when time opens up again.
I am a novice lifter. Thank you old man professor Brian Alsruhe. I just realized I'm saying your last name wrong... I am in the volume phase of my lifting. Trying to break into the 400lb deadlift, 300lb squat and a 200lb bench...
Brian, I love your content man. I also appreciate your intelligence. It's hard, it seems, to find anyone out there who doesn't feel the need to drop the f-bomb every five seconds in their videos. It's great to follow someones I actually can look up to. Thanks brother!
hi Brian, thank you so much for your take on the conjugate method. I am training using a WSFSB template outside of my karate training, and your ideas fit right in. Once again, thanks so much!
5:22 Dynamic effort offer LOL that is something I'd like to see in stores hahaha. Great video as always Brian, already close to that 1, 2, 3, 4 plates milestone by following the tips and cues you give us.
Man, this was great! I like how you explained conjugate in a simplified manner, it was really easy to understand! I've read the book and it took me a few times reading it to start getting it, but this is really simple! I like it a lot, thanks for putting up such awesome content!!
I have wanted to do this for a long time but have never had enough info to set it up! THIS VID WAD AWESOME!! Spot on mate ur channel is awesome keep it up!!
Great breakdown on conjugate, I think the hardest part for me is after about 6 weeks Ego starts trying to turn speed days into max effort days...... bad idea. I really enjoyed you sharing your version of conjugate thanks for all the awesome videos man!!!!
Cool advice bro. I am about to watch this again because i gotta pay attention i watched as i did the dishes yesterday but gotta focus to get everything you talk about down. Thank's for the help nobody makes me understand better than you.
I love your videos Brian , very informative, I learn a lot from them. And apply in to my workout. A big hug from Brazil. Thank you for giving us this kind of content. keep it up.
Brian you are starting to make the best and most informatively videos on youtube. oh and btw I'm currently doing your free strongan program from the vid with Alan trall. And finally my stalling Overhead press is progressing! Thank you !!!!!!
I've been watching everything I could find on the conjugate method over the past week. Trying to get a good handle before I try it out. I can honestly say the way you explained it is far less confusing than the way Louie Simmons explained it.
Hey Brian. I am a new subscriber (a couple weeks) and just wanted to say how much I appreciate your channel! It is very informative and also entertaining! Keep up the great work man!
Greetings from Argentina Brian! Yes, you have a follower in Argentina believe or not. Your videos have helped me a lot in increasing my strength in the big 3. Keep up the good work, man! (And sorry for my kinda bad english, lol)
Thanks for the example. I'm new to this method, so I don't know much about it. The most important thing is to find out how to make it work in my own way!
Here's some magic: I have seen people make a 12-15% gain on 5 new or not recently done compound exercises in 12 weeks. Here's how: The exercises were: box squat, wide stance squat, close stance squat, front squat, and safety bar squat. I'll refer to them as A,B,C,D, and E. A is done for a max single. B is done for a max double............E for a max set of 5. The following week the order would be B,C,D,E,A. Since E was done with some muscular fatigue from having done the sets of 1,2,3,4, you can expect to do better because you going to do it after having done fewer sets and reps. Assume that you did E @ 450x5. I use my simplified version of the Epley formula to determine what weight would need to be used for the set of 4 that would be better than the 450x5. 450 (35/34)=463. Thus, he would have to use a weight in excess of that. Since it is a new exercise and you are fresher, you certainly will do better. In determining what weight to I would consider the difficulty of the previous set of 5. Let's say he did 475x4. Next, 475 (34/33)=489. He does 495x3. 495 (33/32)=510. He does 520x2. 520 (32/30)=555. He does a 560 single. I would be following that progression on all 5 exercises simultaneously. Something that needs to be understood is that after the single, the exercise starts over at the bottom for five. Since the single was done fresh and now it will be your 5th set, the equivalent would be a gain -- maybe too much. I would figure the equivalent at 5 reps: 560 (30/35)=480. I would have him do 470 or 475, depending upon the difficulty of the single. 475 is what he did for 4 on the previous rotation. This is a strategy of doing an exercise with a degree of muscular fatigue, then incrementally decreasing the amount of fatigue under which the exercise is done to realize a gain from having done it with the greater amount of fatigue. This has worked very well for the inmates who have tried it. Yes, I thought of it in prison. There are other things that need to be known, in terms of implementation, but my texting finger is experiencing muscular fatigue. Lastly, I have another rep scheme that yields a 4.5% gain in 4 weeks. Or 2 weeks on bench because you can do it twice a week.
Man this is a sweet way to set up the Conjugate, Ive been running it for about 8 weeks on my channel, I'm going to try your set up on my next 12 week cycle. Thanks for sharing you knowledge
Sooo, after those 12 weeks I should deload, test my 1RM on the main lifts and start all over again? Awesome video as always, you are amazing dude, don't ever die.
Brian, should I deload after the first 6 weeks? Just thinking after 6 weeks could get a bit beat up. Also, love the content, keep up the awesome videos!
Great video! I have a question about DE days. When you move into the 6-12 week phase, you roll back to 40% of your comp lift, and keep the accommodating resistance the same?
Awesome informational video! I was curious about conjuate but because Im a powerlifter and a beginner it didnt make sense to me but this was an awesome educational video!
Fantastic video and great knowledge. Really good application of the Conjugate method and some cool variations on the programming. Humor is on point too. You got a new follower within the first couple of minutes. Now I'm going to binge your channel. #respect
Fantastic Brian. Great insight and really inspiring. I'm giving your style of linear progression a go and the giant sets are killer! I'll give this a go in march when I'm done with the linear program.
I used to hate the idea of conjugate, but I'm seriously thinking about adding some elements from in to my programming in my off season just to see what happens, some really good stuff bro, thank you for this wealth of information
man, just reprogramming my assistance with Brian's tips has been crazy. if I do it ANY OTHER WAY for like two weeks, I start missing reps. I go back, I catch right up and hit a new PR. MADNESS, I tells ya.
Hey Brian I love your channel! I just finished 12 weeks of workouts based on your linear progression video and saw great results! I was wondering if you could do a video on all kinds of explosive movements you use ? Thanks for making great videos
As usual, great video. I used to run Westside ( at least I thought I was, lol, in my teens). I never considered applying giant sets like you have. This is brilliant. I'm stealing this (again). Anyways, this is a great overview. I've read other explanations of it, but this is well thought out & the explanation of how to program for it is top notch. I have never seen it applied to strongman, but you've given me a plethora of ideas to apply to my training. Currently, I've applied Conjugate's variety of bars to Sheiko. I know, that's a very, very odd combination. For example, Deadlifts 80% @ 5 sets of 3, then Zercher Squats with a cambered squat bar working to a heavy triple, then a rowing movement. Same with bench... pause for 80% @ 5 sets of 3, close grip swiss bar press w/ chains, work up to heavy set of 5 or 3 & then another movement like dumbbell pressing for high reps. It doesn't hurt that I have a cambered squat bar, ssb, duffalo bar, swiss bar, fat bar & a few other tricks up my sleeves, not even including bands/chains. That way, I rotate what bar I use every cycle (4/5 weeks depending on how I'm running my routine). I never fully adapt & hopefully, get stronger since I try to swap in whatever bar I become inefficient with the most. Variety is the spice of life. Now I just have to figure out how to catch up to you in terms of the numbers you're putting up!
Awesome video Brian. But I have to ask what is the exact benefit of pause deadlift? Also what are your thoughts on snatch grip deadlift? I tried it today and I personally didn't care too much for it. You should compete in a couple powerlifting meets! That's the thing about strongman vs powerlifting: a strongman can come into a powerlifting meet and really crush it but a powerlifter could really struggle or get crushed in a strongman event.
Erik Bentley strenghten lower portion i think...but there is much ways to make your upper portion harder, but not much to make lower harder...somebody need to discover some reverse pushing bands that will be lighter on the way up :D
Paused dead lifts help to strengthen the lower portion, teaches you how to stay tight throughout the lift, and also conditions you to power through sticking points.
Yea man I would like to do comps but I just don't have ANY free time right now. My training is going to crap because of it, but less trying to balance it all with meets. And everyone covered what Paused Deadlifts do.
I'm currently doing my own 5/3/1 that's working for me right now (on my 3rd four week cycle.). Seeing as I'm probably moving in the next month, I'm going to wait until I'm in my new gym before programming this up and trying it out.
really appreciate all the info and work you put out, this is becoming my one of fav channels :) and i'm seriously considering getting more into strongman training :P keep it up Broian :D
Quick question: What happens to the percentages for the dynamic effort days after the first 6 weeks. Do they go back to 40 percent at week 7 or do they keep going up??
Joseph Vicors not sure if this is how Brian does it or not but I’ve run his programs in the past and usually what I’d do is at week 7 I’d add 5-10 lbs to my maxes from the previous weeks and then start back at 40%
Awesome program Brian, I'm running it myself now :) About the antagonistic muscle group to deadlifts: I think by doing planks, rollouts, etc. you're already doing the antagonistic, since the opposite of extending your body would be bending it. Perhaps to make it more explosive do medball slams (but only the onces that bounce back up, so you don't have to ''dead''lift them each time). However I can also imagine that the kb-swings work as a great primer for the actual deadlift. Thanks again, stay awesome!
Brian, great channel. Subscribed last week, and been watching as much as my crazy work schedule allowed me to. Just a quick comment about something that keeps confusing me. In each of your programming video, you emphasize the "antagonistic muscle groups" principle, but you seem to use it only for your upper body. On lower body days you just combine the main movement with an explosive movement that uses the exact same muscle groups. I find BOTH principles useful, but I would not jam them into the same ("antagonistic muscle groups") category. In relation to this, I believe that the antagonistic movement/excercise of the DEADLIFT is (weighted) situps or leg raises.
I finally signed up for a TH-cam account so I can subscribe and like vids. Your vids are awesome tons of great info. Thanks keep up the great work you're a beast.
As always a very awesome video Brian! really one of my favorite channels! - I was curious about the dynamic effert days - when switching from 3RM to 1RM at week 6-12, I assume that the percentages of DE reset at 40% again? - cheers from Denmark! a true fan!
As he always says "he doesn't pay me to say this " but Iam in week 9 in his program it totally improved in my 4 major lifts , for example my back squat PR is 335 lb, following his program 8 weeks in Iam doing 315lb 3 reps now , not sure if I got better or the weights got lighter 😂, but seriously it works like magic , it does take me 1:15 to 1:30 to get everything done , but when u leave the gym , he makes sure u left everything in there , great guy , can't wait to test my PRs next month and move on to the next challenge AKA program 👍🏻🙌🏻💪🏻
If you are looking for a closer look at westside conjugate, louie simmons has written dozens of articles on the westside barbell website. A lot of the articles and templates you see online aren't even close to what's actually going on there.
Hey Brian is board press a good variatio ? LOL I'm kidding of course I started conjugate for 2-3months now and I really love it, I use some of your tools in my training I like doing back off sets after the ME max, I also like too work some heavier sets after DE work but keeping it far from a max effort. My only question is about your FREAKY giant sets. By past when I runned 531 I used to supersets assistance work but it was tough... per examples DB bench/DB Rows, OHP/pull ups etc... The question is : do you track your progression on accessories or do you just go by feel and do the 10 reps ? If I superset exercises the second one is gonna be taxed from the first one so I may not progress on it Per example today I did : Max effort slingshot bench + 2back off sets Dips Bent Over Rows Rope triceps super with facepull and THAT was it Do you think supersetting with other moves is important ? It's even tougher on lower body days ! I stop here, GREAT video, conjugate method is like american football, it looks soooo complicated at first but it's finally really easy Keep up the good work Brian !
I track everything man but usually reset at the end of week 6. But you can run it by feel if you think that works better for you personally. It is all very up to interpretation.
Bad ass!!! I know what I'm trying starting march. Also I really like how you rotate heavy squats and and heavy dead lifts. When I ran 531 I had to stagger my start day so I wasn't trying for a 1rm on dead and squat the same week. Thank you so much for all the info you give out!!
It can go either way. If you know your 1RM Banded exercise then go off the true percentage. If you don't than you will need to play around with it a bit.
so, in ME days, there's only really one working set of 3, because all others work up to that real all out max effort? that's such an interesting approach. I always did like 5 working sets of let's say 8 reps, because I practice more of a bodybuilding type workouts, but that seems to be way much volume, since u already have volume working up to that last real working set. awesome, gonna try this way from now on, since u have way more gains and experience than me :) only thing I'm curious, do you Prilepin chart would be appropriate to work by for progression, let's say week 1 to 4 you work 7 reps max effort, that would be 55-65%, than week 5-8 you work 5 reps for 70-80% and week 9-12 you work 3 reps for 80-90%, and than one peek week to test new maxes, and go another cycle based of that new one rep max? thank u so much, I shared the shit out of your channel to be seen in Serbian lifting community, much love big man :)
7 years passed and this video is still helping people, thank you for the great work!
I've been at it for about 13 years now, literally half of my life time. So I know a little something.
I only say that to give some perspective on knowing a little something.
I know enough to know that your videos are honestly amazing. So so so much awesome detailed and thorough information for free.
I don't follow a lot of "fitness " or "lifting" you tubers because of the bs that people can put out. It just frustrates me.
You have one of the best channels on youtube when it comes to strength training. Keep it up brother it will pay off. I will 100% share your videos with people they are so top notch. Seriously, thank you for such high quality content I really respect your willingness to take the time to make these
Oh man do I love when you go all scientist on this stuff. You should be a lecturer. You're a natural in front of the whiteboard.
That's awesome man, thanks you!
+Josh Johnston "natural"?
+The TRUTH ugh. this guy.
Josh Johnston I asked a legit question. What's the problem?
You didn't ask a question, you came in making claims. I have answered plenty of people who asked that in a respectful way. But I don't have conversations with people who enter into them with their minds already made up.
Hey Brian, long time follower, first time commenter - THANK YOU. You are a great influence on me. I teach high school PE in Calgary Alberta and coach strength training as a boys club at the school for 15-18 year olds. I've shared several of your videos with them and we greatly appreciate you sharing your knowledge and experience! I've been running conjugate myself for 8 weeks so far and have had great success! Keep doing what your doing
- your #1 Canadian fan!!
Small world, also from Calgary!
That is awesome brother! Thank you so much for commenting!
Good luck in the future man
Also huge fan from Calgary just going to try this, just finished your Dark Horse program and loved it
Preach!
Hahah that was a lot of info!
AWESOME. today was my last day of your linear progression. that went great, cant wait to try this
That is awesome man, thanks!
Brian Alsruhe Am using the conjugate method and still train 6 days a week. My off days I call my play days usually cardio, abs, and arms.
Yea, I juts don't call those days "training" days. I just call them active recovery, but I do the same thing.
Brian Alsruhe I like that "active recovery" who the hell disliked this video😡😡
Hahah people who are afraid of hard work!
GOLD!!!!!!!!! Three pages of notes and I feel guilty for ripping you off. I appreciate you letting me use this info for free. I began Mark Riptoe starting strength and ive been killing myself for the past 6 weeks since i hit my 1RM on the big 4. This program will save my CNS and my back. Thanks again. Love your vids and looking forward to more log cabin builds.
I, for real, had a dream last night that I came and joined a session with you and your gym folks, and you had me puking! Lol It was awesome!
Hahah who knows man, might become a reality someday!
I was looking for how to program conjugate since I am losing my powerlifting coach and I found a T Nation forum post that mentioned Brian Alsruhe and this video. Brian is awesome and there are so many videos, awesome advice, he has a great sense of humor, and an awesome web page...I am late to the party but so grateful to have found that post. Brian is a fountain of information!
I've already been doing this, basically. I kinda accidentally fell into this type of programming. However, I am obviously going way too hard on what would be my dynamic days, and I probably should get a bit more defined structure. This will help IMMENSELY! Thanks, Brian!
Sure thing brother, glad it helped!
I prefer the conjugal method
Use lube instead of chalk. Chalk leads to too much grinding.
Thank you Brian. Seriously, thank you. The conjugate system / method has always been a beast to understand. Most articles and videos I have found have all been a bit vague turning it into an uphill battle just to grasp how to program this type of system. This video fixes all the complaints that I had in the past about explanations on the conjugate. Keep being awesome and I look forward to more videos you put out in the future.
That is awesome man, thank you!
probably the best and most detailed video on conjugate I've come across on the web. Im totally sold and will definitely be buying a program from you. Keep up the great work!
That is so awesome! thank you so much! I look forward to working with you!
Its interesting to see how you set up your conjugate and to see that there are so many different ways for it to work. Once you start to understand that its a method rather than a program is when I feel like it really starts to take shape. Very informative! I may add some of these principles to mine
This was incredible. You've honestly got some of the best informative videos on TH-cam! (the black and white snippets are funny too!) switched to giant sets 3 weeks ago because of you and they feel awesome! Thanks
That is awesome man, thanks!
This is my favorite channel to rewatch.
I really appreciate that, thank you brother
It always blows my mind to see the small percentage of people that dislike videos like this. A guy sharing his exceptional knowledge and experience in a free program, the likes that normally costs u a ton. Like wtf is some people's deal? I rly don't get it... Thanks for this great video man!
Damn Brian this kind of info is GOLD ...Thank you for your effort in this video...I 'm sending you something as appreciation
seriously. this is some massively (and I mean massively) informative, high-level stuff. I've had longer 200-series lectures that weren't this jammed with science. incredible resource.
Those are awesome things to say fellas, thank you!
your video editing skills are just as good as your coaching skills. continuously badass bro.
dear Brian,
i am doing your wod's since 4 weeks and i rly enjoy the variations because i am kinda sick of powerlifting and finally i understand your workouts.
i have read a lot about conjugate, your style is rly unique
greetings from austria, europe
i am a huge fan of yours
Thanks for taking the time to do this Bryan. Great breakdown.
You weren't kidding about grabbing a pen and paper. Loads of good information here, really appreciate the effort, man!
Thanks for watching it man!
Conjugate makes innate sense to anyone with joints/tendons beat to crap from hammering the same lifts month in month out. Conjugate's made it possible for me to continue increasing lifts while dealing with tendonitis & arthritis. And the variety is fun, even (especially) when ME days make your CNS sing. Great video!
I switched to your giant set format recently cause work has got me short on time, and dang theyre my favorite. Soo much work in so little time. Felt weird leaving the gym after only an hour, especially by how much I had to drop the weight. but I felt more sore than I have in awhile the next day. Definitely going to stick with them even when time opens up again.
I am so glad they are helpful man, thank you!
Like john cena with a brain
man xD ehy are you so mean
Bing chilling
I am a novice lifter. Thank you old man professor Brian Alsruhe. I just realized I'm saying your last name wrong...
I am in the volume phase of my lifting. Trying to break into the 400lb deadlift, 300lb squat and a 200lb bench...
Super high quality stuff! Any fellow geek here who created a excel sheet for this?
Thanks man!
Best channel so far. Thanks man, the world needs more people like you. Amazing content !
That is awesome man, thank you!
Brian, I love your content man. I also appreciate your intelligence. It's hard, it seems, to find anyone out there who doesn't feel the need to drop the f-bomb every five seconds in their videos. It's great to follow someones I actually can look up to. Thanks brother!
That is awesome brother, thank you!
Thank you ! Listened to about 1000 westside barbell podcasts and none of them actually taught me a ME and DE Template
Yes! So happy you were able to post this. Thank you Brian.
Hahah thanks man!
thank you so much for this, took notes tonight and going to write a program during snowstorm tomorrow Youre the man
That is awesome man!
hi Brian, thank you so much for your take on the conjugate method. I am training using a WSFSB template outside of my karate training, and your ideas fit right in. Once again, thanks so much!
I asked you this question a couple of weeks ago, thanks for such a detailed answer! lots of love
Sure thing man!
5:22 Dynamic effort offer LOL that is something I'd like to see in stores hahaha. Great video as always Brian, already close to that 1, 2, 3, 4 plates milestone by following the tips and cues you give us.
That is awesome man, thanks!
Man, this was great! I like how you explained conjugate in a simplified manner, it was really easy to understand! I've read the book and it took me a few times reading it to start getting it, but this is really simple! I like it a lot, thanks for putting up such awesome content!!
Thanks for watching it!
I have wanted to do this for a long time but have never had enough info to set it up! THIS VID WAD AWESOME!! Spot on mate ur channel is awesome keep it up!!
Great breakdown on conjugate, I think the hardest part for me is after about 6 weeks Ego starts trying to turn speed days into max effort days...... bad idea. I really enjoyed you sharing your version of conjugate thanks for all the awesome videos man!!!!
Sure thing brother!
Cool advice bro. I am about to watch this again because i gotta pay attention i watched as i did the dishes yesterday but gotta focus to get everything you talk about down. Thank's for the help nobody makes me understand better than you.
That is awesome man, I hope it is helpful!
I love your videos Brian , very informative, I learn a lot from them. And apply in to my workout. A big hug from Brazil. Thank you for giving us this kind of content. keep it up.
That's awesome, thank you!
Brian you are starting to make the best and most informatively videos on youtube. oh and btw I'm currently doing your free strongan program from the vid with Alan trall. And finally my stalling Overhead press is progressing! Thank you !!!!!!
That is awesome man, thanks so much for sharing that!
Thanks man. I'm towards the end of your conjugate program that I bought from you and still breaking PRs. Its a tough one but well worth it.
That is awesome man, i am so glad it is working out for you!
I've been watching everything I could find on the conjugate method over the past week. Trying to get a good handle before I try it out. I can honestly say the way you explained it is far less confusing than the way Louie Simmons explained it.
Thank you so much, that means a lot!
Hey Brian. I am a new subscriber (a couple weeks) and just wanted to say how much I appreciate your channel! It is very informative and also entertaining! Keep up the great work man!
Thank you so much Cody, I really appreciate that!
Greetings from Argentina Brian! Yes, you have a follower in Argentina believe or not. Your videos have helped me a lot in increasing my strength in the big 3. Keep up the good work, man! (And sorry for my kinda bad english, lol)
Thanks so much man, I really appreciate you watching!
I think this is one of your best videos. Extremely informative
Thanks for the example. I'm new to this method, so I don't know much about it. The most important thing is to find out how to make it work in my own way!
Here's some magic: I have seen people make a 12-15% gain on 5 new or not recently done compound exercises in 12 weeks. Here's how: The exercises were: box squat, wide stance squat, close stance squat, front squat, and safety bar squat. I'll refer to them as A,B,C,D, and E. A is done for a max single. B is done for a max double............E for a max set of 5. The following week the order would be B,C,D,E,A. Since E was done with some muscular fatigue from having done the sets of 1,2,3,4, you can expect to do better because you going to do it after having done fewer sets and reps. Assume that you did E @ 450x5. I use my simplified version of the Epley formula to determine what weight would need to be used for the set of 4 that would be better than the 450x5. 450 (35/34)=463. Thus, he would have to use a weight in excess of that. Since it is a new exercise and you are fresher, you certainly will do better. In determining what weight to I would consider the difficulty of the previous set of 5. Let's say he did 475x4. Next, 475 (34/33)=489. He does 495x3. 495 (33/32)=510. He does 520x2. 520 (32/30)=555. He does a 560 single. I would be following that progression on all 5 exercises simultaneously. Something that needs to be understood is that after the single, the exercise starts over at the bottom for five. Since the single was done fresh and now it will be your 5th set, the equivalent would be a gain -- maybe too much. I would figure the equivalent at 5 reps: 560 (30/35)=480. I would have him do 470 or 475, depending upon the difficulty of the single. 475 is what he did for 4 on the previous rotation. This is a strategy of doing an exercise with a degree of muscular fatigue, then incrementally decreasing the amount of fatigue under which the exercise is done to realize a gain from having done it with the greater amount of fatigue. This has worked very well for the inmates who have tried it. Yes, I thought of it in prison. There are other things that need to be known, in terms of implementation, but my texting finger is experiencing muscular fatigue. Lastly, I have another rep scheme that yields a 4.5% gain in 4 weeks. Or 2
weeks on bench because you can do it twice a week.
Man this is a sweet way to set up the Conjugate, Ive been running it for about 8 weeks on my channel, I'm going to try your set up on my next 12 week cycle. Thanks for sharing you knowledge
Sure thing man, thanks for trying it out!
Ill let you know how it turns out
thanks!
Thank you, Brian. Great video and extremely generous-- thank you so much. Needed this right now
That is great Mike! Thank you!
Hi from 2021. After all these years of training it finally makes sense:D
Sooo, after those 12 weeks I should deload, test my 1RM on the main lifts and start all over again? Awesome video as always, you are amazing dude, don't ever die.
Hahah I'm trying not to! And I would switch to a different program after setting pRs. You will need a break.
Brian, should I deload after the first 6 weeks? Just thinking after 6 weeks could get a bit beat up. Also, love the content, keep up the awesome videos!
Came, liked the video and THEN stayed to watch it. Brian, I love watching your training videos btw; it's motivating and very impressive.
Hahah thanks so much man!
Brian Alsruhe Sure thing! Allot of folks rooting for your channel to really explode! btw is your gym anywhere near Baltimore?
637 likes and one (WTF!?) dislike... the love here is real, man !! Keep doing what you do
That is awesome man, i am humbled!
I have just come across your video Brian; found it a great explanation of Conjugate and how to apply in a program - top stuff.
Thank you again Brian! ALWAYS appreciated, ALWAYS applied.
Thanks so much man!
Great video! I have a question about DE days. When you move into the 6-12 week phase, you roll back to 40% of your comp lift, and keep the accommodating resistance the same?
I was about to watch this video again for the 5th time to see if I missed where he explained this. You saved me some time.
Awesome informational video! I was curious about conjuate but because Im a powerlifter and a beginner it didnt make sense to me but this was an awesome educational video!
That you so much and I think with your numbers you might be just fine running it.
Brian Alsruhe I really like your encouragement! Thanks man!
Sure thing!
Finally found a more all encompassing way to run conjugate. Cant thank you enough
Sure thing brother!
I highly recommend that you buy/try this program from Brian. Its tough but your gains will be awesome if you put in the work. Keep it up man.
Thank you so much brother and I am so glad that it has bee working out for you!
Thanks for the video Brian! I'm thoroughly enjoying the channel. Alan and you both are doing awesome work. 💪
Thank you so much!
Thanks so much for taking all the time and effort to teach us something as complex as this, Bryan :)
Thanks for watching it!
This is wy this is the best channel on youtube!
Thanks man, i appreciate that!
like before watching, did not disappoint, great content, thank you for teaching these information for free for everyone of us
I love you! Both in a really friendly way, and strangely, in a really unexpected way.
Hahaha thanks man!
Fantastic video and great knowledge. Really good application of the Conjugate method and some cool variations on the programming. Humor is on point too. You got a new follower within the first couple of minutes. Now I'm going to binge your channel. #respect
Fantastic Brian. Great insight and really inspiring. I'm giving your style of linear progression a go and the giant sets are killer! I'll give this a go in march when I'm done with the linear program.
That is awesome man!
Your handwriting is amazing.
Haha thanks!
I used to hate the idea of conjugate, but I'm seriously thinking about adding some elements from in to my programming in my off season just to see what happens, some really good stuff bro, thank you for this wealth of information
man, just reprogramming my assistance with Brian's tips has been crazy. if I do it ANY OTHER WAY for like two weeks, I start missing reps. I go back, I catch right up and hit a new PR. MADNESS, I tells ya.
That is awesome fellas, thank you!
Honestly Brian, thank you :D
Happy to help!
Really good vid. Answered all my questions about how to run it. Big thanks!
I'm definitely not quite ready for this yet. One day though. thanks for laying this out.
Hey Brian I love your channel! I just finished 12 weeks of workouts based on your linear progression video and saw great results! I was wondering if you could do a video on all kinds of explosive movements you use ? Thanks for making great videos
Yea man, I'll add it to my list of videos I am trying to do.
As usual, great video.
I used to run Westside ( at least I thought I was, lol, in my teens). I never considered applying giant sets like you have. This is brilliant. I'm stealing this (again). Anyways, this is a great overview. I've read other explanations of it, but this is well thought out & the explanation of how to program for it is top notch. I have never seen it applied to strongman, but you've given me a plethora of ideas to apply to my training.
Currently, I've applied Conjugate's variety of bars to Sheiko. I know, that's a very, very odd combination. For example, Deadlifts 80% @ 5 sets of 3, then Zercher Squats with a cambered squat bar working to a heavy triple, then a rowing movement. Same with bench... pause for 80% @ 5 sets of 3, close grip swiss bar press w/ chains, work up to heavy set of 5 or 3 & then another movement like dumbbell pressing for high reps. It doesn't hurt that I have a cambered squat bar, ssb, duffalo bar, swiss bar, fat bar & a few other tricks up my sleeves, not even including bands/chains. That way, I rotate what bar I use every cycle (4/5 weeks depending on how I'm running my routine). I never fully adapt & hopefully, get stronger since I try to swap in whatever bar I become inefficient with the most. Variety is the spice of life. Now I just have to figure out how to catch up to you in terms of the numbers you're putting up!
Hahah that sounds good man and I hope you will catch me soon!
you can't steal what is freely given friend.
Awesome video Brian. But I have to ask what is the exact benefit of pause deadlift?
Also what are your thoughts on snatch grip deadlift? I tried it today and I personally didn't care too much for it.
You should compete in a couple powerlifting meets! That's the thing about strongman vs powerlifting: a strongman can come into a powerlifting meet and really crush it but a powerlifter could really struggle or get crushed in a strongman event.
Erik Bentley strenghten lower portion i think...but there is much ways to make your upper portion harder, but not much to make lower harder...somebody need to discover some reverse pushing bands that will be lighter on the way up :D
Paused dead lifts help to strengthen the lower portion, teaches you how to stay tight throughout the lift, and also conditions you to power through sticking points.
yeah what everyone said. if you struggle off the floor (like me), they can help with that a lot.
Yea man I would like to do comps but I just don't have ANY free time right now. My training is going to crap because of it, but less trying to balance it all with meets. And everyone covered what Paused Deadlifts do.
I'm currently doing my own 5/3/1 that's working for me right now (on my 3rd four week cycle.). Seeing as I'm probably moving in the next month, I'm going to wait until I'm in my new gym before programming this up and trying it out.
Right on brother, thanks!
really appreciate all the info and work you put out, this is becoming my one of fav channels :) and i'm seriously considering getting more into strongman training :P keep it up Broian :D
Thanks so much man!
Oh my... I'm learning so many things. Thanks for making this video. Out standing!! 👍
Sure thing, glad it is helpful!
Great info and a lot of fantastic information. I like the variations in types of exercises.
Thanks man!
Great stuff, very easy to understand and you're a funny guy, keep up the good work!!👍🏻🏋🏼
Best Explanation ive seen. Thanks Brian
Quick question: What happens to the percentages for the dynamic effort days after the first 6 weeks. Do they go back to 40 percent at week 7 or do they keep going up??
Joseph Vicors not sure if this is how Brian does it or not but I’ve run his programs in the past and usually what I’d do is at week 7 I’d add 5-10 lbs to my maxes from the previous weeks and then start back at 40%
I just like listening to you talk about training
Thats awesome, thank you!
Awesome program Brian, I'm running it myself now :)
About the antagonistic muscle group to deadlifts: I think by doing planks, rollouts, etc. you're already doing the antagonistic, since the opposite of extending your body would be bending it. Perhaps to make it more explosive do medball slams (but only the onces that bounce back up, so you don't have to ''dead''lift them each time).
However I can also imagine that the kb-swings work as a great primer for the actual deadlift.
Thanks again, stay awesome!
Brian, great channel. Subscribed last week, and been watching as much as my crazy work schedule allowed me to. Just a quick comment about something that keeps confusing me. In each of your programming video, you emphasize the "antagonistic muscle groups" principle, but you seem to use it only for your upper body. On lower body days you just combine the main movement with an explosive movement that uses the exact same muscle groups. I find BOTH principles useful, but I would not jam them into the same ("antagonistic muscle groups") category. In relation to this, I believe that the antagonistic movement/excercise of the DEADLIFT is (weighted) situps or leg raises.
Someone's fat finger hit the wrong button: there is ONE dislike.
Thank you for the video. Stored for future reference.
that was the lazy lifter who wanted a system in 3.5 minutes.
Hahah yea, who know why some people don't like it!
They want cookie-cutter stuff or you 'offended' someone's holy belief system :D Anyway, carry on (stones and stuff).
Hahaha thanks man!
I finally signed up for a TH-cam account so I can subscribe and like vids. Your vids are awesome tons of great info. Thanks keep up the great work you're a beast.
That is awesome man, thanks for doing that!
Harry Deez me too. I got an yt account only to subscribe to Brian's channel. It's the best I've seen
Fantastic as usual. Shine on dude
Thanks brother!
As always a very awesome video Brian! really one of my favorite channels! - I was curious about the dynamic effert days - when switching from 3RM to 1RM at week 6-12, I assume that the percentages of DE reset at 40% again? - cheers from Denmark! a true fan!
Nice program Brian. Really appreciate this. Can you please recommend some exercises on DE day for explosiveness after the main movements ?
Awesome video, many thanks Brian. Excellent info
Thank you my friend!
Another great video from you. Thank you for the quality content.
Thanks for watching it!
Hey Brian great job on your video lm new to your videos so great full for u tube
As he always says "he doesn't pay me to say this " but Iam in week 9 in his program it totally improved in my 4 major lifts , for example my back squat PR is 335 lb, following his program 8 weeks in Iam doing 315lb 3 reps now , not sure if I got better or the weights got lighter 😂, but seriously it works like magic , it does take me 1:15 to 1:30 to get everything done , but when u leave the gym , he makes sure u left everything in there , great guy , can't wait to test my PRs next month and move on to the next challenge AKA program 👍🏻🙌🏻💪🏻
That is awesome man, thank you so much for sharing this!
If you are looking for a closer look at westside conjugate, louie simmons has written dozens of articles on the westside barbell website.
A lot of the articles and templates you see online aren't even close to what's actually going on there.
so need to find a strong man gym near me. and now my brain itches.
Hahaha sorry man!
Hey Brian is board press a good variatio ?
LOL I'm kidding of course
I started conjugate for 2-3months now and I really love it, I use some of your tools in my training I like doing back off sets after the ME max, I also like too work some heavier sets after DE work but keeping it far from a max effort.
My only question is about your FREAKY giant sets.
By past when I runned 531 I used to supersets assistance work but it was tough... per examples DB bench/DB Rows, OHP/pull ups etc...
The question is : do you track your progression on accessories or do you just go by feel and do the 10 reps ?
If I superset exercises the second one is gonna be taxed from the first one so I may not progress on it
Per example today I did :
Max effort slingshot bench + 2back off sets
Dips
Bent Over Rows
Rope triceps super with facepull and THAT was it
Do you think supersetting with other moves is important ?
It's even tougher on lower body days !
I stop here, GREAT video, conjugate method is like american football, it looks soooo complicated at first but it's finally really easy
Keep up the good work Brian !
I track everything man but usually reset at the end of week 6. But you can run it by feel if you think that works better for you personally. It is all very up to interpretation.
I used to be weak. I'm still weak but slightly less because of brian!
Bad ass!!! I know what I'm trying starting march. Also I really like how you rotate heavy squats and and heavy dead lifts. When I ran 531 I had to stagger my start day so I wasn't trying for a 1rm on dead and squat the same week. Thank you so much for all the info you give out!!
One question, on the de at 40% does that include band tension?
It can go either way. If you know your 1RM Banded exercise then go off the true percentage. If you don't than you will need to play around with it a bit.
so, in ME days, there's only really one working set of 3, because all others work up to that real all out max effort? that's such an interesting approach. I always did like 5 working sets of let's say 8 reps, because I practice more of a bodybuilding type workouts, but that seems to be way much volume, since u already have volume working up to that last real working set. awesome, gonna try this way from now on, since u have way more gains and experience than me :) only thing I'm curious, do you Prilepin chart would be appropriate to work by for progression, let's say week 1 to 4 you work 7 reps max effort, that would be 55-65%, than week 5-8 you work 5 reps for 70-80% and week 9-12 you work 3 reps for 80-90%, and than one peek week to test new maxes, and go another cycle based of that new one rep max? thank u so much, I shared the shit out of your channel to be seen in Serbian lifting community, much love big man :)
Interesting video! Looking forward to trying it out.
Thanks for checking it out!