"...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

And the best part is that it’s free

Hey there

This was my third time ha

9:07 ME lower body, in case you’re interested

Do you know where I can find the dynamic/me for upper?

Totally. I've recommended their "So You Think You Can..." series on the squat, dead, and bench so many times I've lost count.

Can you explain for me my english is not good

@@husamghouti pss, it's called progressive overload

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.

kzfaq.info/get/bejne/h72lnJCov56pfp8.html This video is awesomer.

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.

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.

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

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

Glad you enjoyed it

Leg curls, high rep light good morning. Nordic leg curls. Romanian deadlifts

Can be summed up by “if it ain’t broke don’t fix it”

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.

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 👍🏾

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.

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

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 ?

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.

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!

Cailer has deadlifter build long arms in relation to his torso so he locks out by his knees.

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

~Rpe 8 so they have a Training effect

@@masterchief4868 Thank you for answer!! Just wanna make sure i understood, so about 80% then correct?

@@two6_677 No. The load for RPE is relative to how many reps you are doing. 1 rep at RPE 8 means you could have done 3 reps which would mean the load is ~93% of 1rm. 8 reps at RPE 8 would mean you could do 10 reps (I dont know the load for 10rm off the top of my head).

@@shoeyxc thank you! I’m starting to get it now appreciate ✊🏽

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

I would program it as an accessory at the end of a workout, use high reps sets for quad work

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,

It only works if another man is sitting in your lap while you thrust

@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.