Another great source for current westside methods is the their podcast
@FreshMootz5 жыл бұрын
I fucking love the conjugate method. It has so many variables that can be manipulated for different applications/sports. By far, it is one of the best methods as a coach that I have ever used.
@Dynoman93984 жыл бұрын
Yuri Verkhoshansky's definition of Conjugate method is that you have different phases in your training cycle, and that is combines elements of strength and technique... on the other hand, Louie Simmons uses the Complex method, with NO phases,...
@DapperAvocado6 жыл бұрын
Thanks Dave! This was a great, blueprint for the conjugate method. Understandably, you have a lot of gratitude towards Westside. I'm sure many of us who've emulated the conjugate method can relate on some level. Would you ever discuss this topic in a more historical fashion -- discusing what was tried and what did/didn't work? --or maybe there's something out there I should be reading?
@randyallin9966 жыл бұрын
Dave said that is it at it’s basic easy template. And I’m completely lost lol
@AustinInAction5 жыл бұрын
😂
@JohnBradydoesstuff5 жыл бұрын
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.
@AverageLifter075 жыл бұрын
@@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.
@puppy81255 жыл бұрын
B hinkle the 5x5 scheme isn’t linear periodization, that’s linear progression.
@Roadto-zb4vu5 жыл бұрын
Real El Goblino monkaW fixed.
@awmlawoffice6 жыл бұрын
Someone should make a documentary about Dave Tate. Dave Tate vs. the Connective Tissues. I use his visualization technique for my end of training cycle max effort bench= imagining the pec ripping completely off the bone. After that max rep, I'm shaking and so happy that shit is over.
@michaelkarayan66526 жыл бұрын
@4:30 spent 4 and a half minutes talking about conjugate programming and west side and give credit where credit is due than goes on to describe CONCURRENT programming. Conjugate templates spend blocks working on one or a few things at a time. Concurrent programs work on everything at the same time i.e. max effort day bench and dynamic effort day bench in the same week/block. Correct me if I’m wrong, Dave. I’m very open to constructive criticism and it would be an honor to be cursed out by you.
@obenwahkenobib88995 жыл бұрын
When Dave has to spend the first 3:19 of a 10min video on clarifying “conjugate”: too many whiny snowflakes in the strength world, lol!
@sabertoothwallaby29375 жыл бұрын
Why does that make them a snowflake?
@donnieowen36195 жыл бұрын
@@sabertoothwallaby2937 because they are
@obenwahkenobib88995 жыл бұрын
Michael Shaleen does this really need explanation?
@antipaganda56352 жыл бұрын
I've noticed people calling others snowflakes are usually projecting and are snowflakes themselves
@elmerolion24246 жыл бұрын
Great info always !
@nilo77274 жыл бұрын
Great content Dave!!!😎💯
@ThisIsChrisWebb3 жыл бұрын
Nice hat! Maumee native here ✊🏽
@amurphy83655 жыл бұрын
WOW...This is a 10 minute video with an almost 5 minute rant in the beginning
@VincentS9884 жыл бұрын
A Murphy I mean, there is a difference between Conjugate Method AND Westside Method
@LBNMKRS6 жыл бұрын
Does it work for raw powerlifting? Only belt, knee sleeves and wristwraps.
@thebeardedpowerlifter85985 жыл бұрын
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.
@LBNMKRS5 жыл бұрын
@@thebeardedpowerlifter8598 thanks.
@MrWendellsowersiii5 жыл бұрын
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.
@BudgetHobbyist5 жыл бұрын
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.
@VincentS9884 жыл бұрын
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.
@AverageLifter076 жыл бұрын
Excuse my ignorance if i'm completely wrong. I thought conjugate involved switching the max effort lifts frequently. Every week, or every other week. I don't believe that was discussed. Dave talked about switching supplemental, and accessory/"bullshit exercises if you are no longer getting stronger at them. I thought that was one of the main differences between conjugate, and more or less a basic west side template.
@xMTLKx6 жыл бұрын
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
@VincentS9884 жыл бұрын
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.
@LC-in5or3 жыл бұрын
Yeah. Squats but different ways to do them. Different bars, different size box, different types of accomidating resistence etc.
@billysnik3795 жыл бұрын
Hello ! Great information thanks a lot !! i want to ask you something ,,in the ME day squat and deadlift we are doing for main movement either a squat or a deadlift or both ? and then for the DE day for lower body we are doing only a variation of squat like box squats or we can choose some pulling motion ?? thanks you !!
@VincentS9884 жыл бұрын
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.
@vmcc90705 жыл бұрын
Name of the intro song? Love EliteFTS for sharing wisdom.
@willcusic25575 жыл бұрын
VIC CAMPOS Simon Says by Pharaohe Monch
@sabertoothwallaby29375 жыл бұрын
Thank you!
@josephchowhan51842 жыл бұрын
I hit these numbers Oct 2 RPS
@adrian-gr8hg6 жыл бұрын
Love DT. Keep it real brother.
@JohnBradydoesstuff5 жыл бұрын
Brian alsruhe does an example conjugate program on his channel, neversate. Obviously Dave tate is a fucking stud but this explanation just confused me. Brian's sample program really lays it out. I apologize for not being smart enough to link the video here.
@johanjonsson65043 жыл бұрын
Should the max effort squat variation be performed on the same day as the max effort deadlift variation?
@eliteftsofficial3 жыл бұрын
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.
@johanjonsson65043 жыл бұрын
@@eliteftsofficial Thanks!
@afleezy4 жыл бұрын
So where did deadlift fall into that? Do you switch out dead’s and squats every other week or after a training block?
@j.o87073 жыл бұрын
Trying to figure this out myself. Like is one week variations of squat week for lower and next week variations of dead’s
@User763723 жыл бұрын
@@j.o8707 I think they say like half the dealift frequency as squat so like 2 week Squat variation 1 week dead
@lmc33073 жыл бұрын
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
@TheCimmerian62 жыл бұрын
Deadlift can be in the rotation for max effort squat day?
@nathanbaylot27546 жыл бұрын
How do you feel about back off sets of the ME lift to a 80% 3x5?
@robgetek4625 жыл бұрын
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.
@VincentS9884 жыл бұрын
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
@mythoclaust12834 жыл бұрын
Nathan Baylot u can do it mate
@scottpoll6357 Жыл бұрын
Vincent, thank you, that actually helps a lot!
@sharpusmaximus49613 жыл бұрын
What’s the tune right at the end after Dave finishes talking??
@RagingChatgbt5 жыл бұрын
Can someone help plz? Few questions. For dynamic bench, 9 sets of 3 reps at 50% of one rep max, does the 50% increase each week for 3weeks? Then reset to 50% in the 4th week? So at this point are you likely to have a new 1RM? Or do you have a new 1RM every week on max effort day?
@SabrinaStronger5 жыл бұрын
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 .
@SabrinaStronger5 жыл бұрын
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 .
@benjamindouglas68376 жыл бұрын
I want that shirt!!!
@josephchowhan51842 жыл бұрын
Dave are you doing any training? I just hit 700 squat 446 bench 600 dL missed 640 242 class 45-49 I just turned 46. Been doing 5-3-1 raw
@clenjones57482 жыл бұрын
Are you White?
@thebackbencher6662 жыл бұрын
@@clenjones5748 Why?
@clenjones57482 жыл бұрын
@@thebackbencher666 you’re not Joseph Chowhan... why are you asking, fren?
@thebackbencher6662 жыл бұрын
@@clenjones5748 But I am Joseph. We are all Joseph.
@srouse392 жыл бұрын
Why does Matt Wenning always bash Louie and Westside? Seems every video he does bashes both.
@antons68403 жыл бұрын
TLDR; Is it like a conjugate visit?
@dewolfepowerliftingarmwres36405 жыл бұрын
Can you use the conjugate method for bench only ??
@s57iotukt555 жыл бұрын
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.
@dewolfepowerliftingarmwres36405 жыл бұрын
s57iotuk t what’s your layout? Could you email an example? Pat.dewolfe@hotmail.com
@s57iotukt555 жыл бұрын
pat dewolfe how much do you know about conjugate?
@dewolfepowerliftingarmwres36405 жыл бұрын
s57iotuk t I know a good portion
@qutaibabs1 Жыл бұрын
dave you are great teacher. However . I am following you for long time and you are talking to much man. please shorten the video and get to the point in all your videos. who will sit hours just to listen to your podcast. please make it around 15 min max
@Bingusginghs4 жыл бұрын
If you spend a third of your video trying to justify your video, maybe you shouldn’t have made the video
@thebackbencher6662 жыл бұрын
It’s still gibberish to me.
@jakepattinson91886 жыл бұрын
GET A NEW HAT DAVE !!!
@BadWolfMMANashville6 жыл бұрын
Jake Pattinson It's an Ohio thing
@vktesla5 жыл бұрын
this was so convoluted and complicated, terrible video.
@willcusic25575 жыл бұрын
Cake Hey asshole just look up an article to help you understand it instead of bitching about it
@blackpillspear25922 жыл бұрын
@@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,