😂

Brian Alsruhe does an explanation on his channel for how to set up conjugate and it really helped me to understand it. Im not smart enough to post a link but search for it on Brian's channel. You will absolutely be glad you did.

@@Roadto-zb4vu Louie Simmons has written dozens of articles on the westside barbell website. He doesn't just give you a template, but if you read enough he outlines everything they do including extra workouts.

B hinkle the 5x5 scheme isn’t linear periodization, that’s linear progression.

Real El Goblino monkaW fixed.

Why does that make them a snowflake?

@@sabertoothwallaby2937 because they are

Michael Shaleen does this really need explanation?

I've noticed people calling others snowflakes are usually projecting and are snowflakes themselves

A Murphy I mean, there is a difference between Conjugate Method AND Westside Method

LBNMKRS yes it works for raw lifters there have been quite a few that use it including myself. Linear periodization did nothing but drive myself into a wall. Matt wenning, burly hawk, Robert wilkerson, Brian Shaw, Chris spegal, mike hendlesky, mike is in the ipf btw and is a world champion. Is based on principles. To say bands/chains, partials, and box squats don’t work is stupid. The Culver City Westside barbell club was using them in the 60’s. Not to mention the conjugate system originated in the 70’s in Soviet Russia for weightlifting.

@@thebeardedpowerlifter8598 thanks.

Linear periodization is a great starting point for novice lifters without coaches. You can't run complicated programming without a coach or experience and expect there best results. I recommend training for a year or so before doing all out conjugate.

LBNMKRS it works extremely well for raw but there’s some things you should be changing for raw lifting e.g deadlift more, get more volume in because geared lifters can handle more weight while raw lifters need to build upon volume. Linear Periodization absolutely sucks for me, I make very little progress on linear mainly due to running myself into the wall every time and the lack of variation allowed makes me so bored, and everyone knows the best way to make progress is to be able to stick to what you’re doing. If you’re bored it’s hard to stick to.

It works for Raw powerlifting.. On max effort days, I would drop the percentages down from the traditional 90+ percent down to a 85+ percent range and work your way up weekly. I would also use a 1-3RM not just 1RM. Bands and chains are good for dynamic days but I really made tons of progress on my dynamic days as a raw lifter performing pause variations (1-3 second) at the bottom of the lift and exploding out of the hole.

there are tons of different options concerning ME lift, a beginner could use the same lift for like 6weeks in a row cause he'll have a huge margin of progression, the more advanced the lifter is, the more often you'll change your ME lift

He mentioned that the wave/cycle is every 3 weeks but he also said you can vary your cycle depending on you. I like 4 week (1 month cycles) of conjugate.

Yeah. Squats but different ways to do them. Different bars, different size box, different types of accomidating resistence etc.

Billys Nik If you are squatting on ME Lower Body Day then your main assistance movement is a deadlift variation like a Romanian Deadlift for example. Next week you’re not going to start your ME lower body day with squats. You’re going to perform a max effort deadlift. If you deadlift; your main assistance movement is going to be a squat variation like a safety squat for example. You are always squatting and deadlifting on max effort lower body days but you are rotating between the Squat and Deadlift weekly.

VIC CAMPOS Simon Says by Pharaohe Monch

HI Johan I would keep the max effort squat and max effort deadlift separate. Treat them as different variations of a Max Effort Lower day.

@@eliteftsofficial Thanks!

Trying to figure this out myself. Like is one week variations of squat week for lower and next week variations of dead’s

@@j.o8707 I think they say like half the dealift frequency as squat so like 2 week Squat variation 1 week dead

The official literature is 50%GM , 40% squat and 10% deadlift but if you’re a raw lifter your deadlift frequency should be a lot higher

That's not conjugate. They break a record and move on to "spacial exercises" which vary depending on the athletes weak points. Your question was asked in one of Westside's podcasts.

There are no backoff sets on Max Effort days. You hit your 1-3 RM and move on to your main assistance movement for volume and then finish off with 2-3 isolation assistance exercises. Your assistance exercises are NOT for aesthetic purposes. You are targeting your weaknesses for that lift... (For example) Max Effort Bench day.. You hit a 1-3 RM and then you move on to your main assistance movement like Dumbbell Bench Press. After that you might do Arnold Presses for your shoulders, skull crushers for your triceps, and a wide grip cable row for your Lats... Hopefully that helps

Nathan Baylot u can do it mate

Vincent, thank you, that actually helps a lot!

freddy ta : if you are a newbie , you may have a new PR every two weeks . At an Elite Level , you may only PR once every 6 months .

Try this : week1 , 8sets of 3 reps @ 35% of 1 rep max. Week 2 , 8 sets of 3reps @ 45% of 1 rep max. Week 3, 12 sets os 2 reps @ 55% of 1 rep max . Week 4 retest 1 Rep Max . Repeat .

Are you White?

@@clenjones5748 Why?

@@thebackbencher666 you’re not Joseph Chowhan... why are you asking, fren?

@@clenjones5748 But I am Joseph. We are all Joseph.

pat dewolfe doing it for bench right now with good success. Bench has a lot of good variations I feel. Especially with the equipment my gym has.

s57iotuk t what’s your layout? Could you email an example? Pat.dewolfe@hotmail.com

pat dewolfe how much do you know about conjugate?

s57iotuk t I know a good portion

Jake Pattinson It's an Ohio thing

Cake Hey asshole just look up an article to help you understand it instead of bitching about it

@@willcusic2557 it's very clear to me, max effort days for dl, squat, and bench supplemented with sub max effort lifts,, days off for dynamic workout, and so on,