Same here man

I see what you did there lol

Agreed

I bounce between Alex and Bugenhagen for different points of view on everything. My yin and yang for knowledge and mindsets.

Same here mate

Which Alex? 😂

@@agamjyotsingh5259 Both!

can you maybe explain it to me again? my first language isnt english and while im pretty good at it, im at a loss rn because i cant seem to wrap my head around this rn😅.

@@mariushager9983 don’t go as hard and heavy

@@mariushager9983 so basically instead of doing the different type of lift at 100% you do it 90-95% is what they’re saying

so its 1 max effort day in the lower rep ranges with an rpe of around 9 and one hypertrophy day with rep ranges around 10. for example with an upper lower split your first 2 sessions would be heavy and the last 2 hypertrophy based. did i get that right?

I'd 100% agree. As someone who only trains raw and uses conjugate, I don't do any ME variations with accommodating resistance, only on DE work. With DE work, it's only up to 65% TOPS, and that's including the weight of the bands/chains as well. The whole goal is to move the bar as quickly and explosively as possible, and when that bar speed begins to slow, you know your percentages are likely too high for the intended training session.

Whats your frequency on pulls?

I had the same issue. Switched to sumo for a while. Milked that for around 3 months without pulling conventional, then set a huge PR for conventional. Now sumo is too stressful to recover from, so starting a 12 week cycle doing deficit pause sumo as main pulling exercise… see where it takes me.

@@danredmond5589 sumo is cheating lol😏

So the answer is most likely, in my opinion, that it depends what you want? If you think about it you are consistently changing the work out, so it's harder to progressive overload for hypertrophy. And if you use it for strength it violates the law of specificity making it harder to get stronger. If you are on the juice that negates some of the downside.

@@Alex-il6pn What

@@Alex-il6pnhuge generalisation that does not apply to the real world, disagreed

I believe the back off sets are after the heaviest set on ME day. Almost like added strain but at lower %

I believe he's saying to pick an ME lift at the beginning of a training block, which you will then perform backdowns on for the upcoming weeks regardless of the rotating training max. So an ME high-bar squat performed on week 1 will be followed by 3x10 @70%. Weeks 2 and 3 you will rotate the ME lift, but the back-offs will remain as a 3x10 on high bar. These weeks 2 and 3 back-offs will involve increasing the load to result in an increase in RPE. If by week 3, your final set of 10 reaches approx RPE 9, the following week will involve you rotating this back-off exercise in accordance with the training max to prevent overuse. As for push pull etc, he was just suggesting that the remaining work is just filling out the volume for the day, then followed by isolation. I imagine that these are kept the same throughout each training block to ensure progression. So for an Upper ME day on week 1, you might start with ME Paused Bench, 3x10 Paused bench @70% back offs, weighted pullups, OHP, seated row, tricep pushdowns (rep ranges for other exercises here would be programmed however you like. Hope this helps :)

The disrespect in this comment lol, and he says it clearly " on volume day it'd be the same just ditch the ME and the back downs

Sorry about that. Email me directly; it's in the product description on the website.

60%

I do around 70%, have gone up to 80% for triples. % of 1RM

id say as much as possible. no need to really worry about percentages unless they’re super far apart

69%

You can go anywhere from 40-60% depending on the rep range you want

I did it for a month and put 5lbs on my squat. I guess different systems work for different lifters

Sounds like you messed up

You definitely fucked up somewhere

Sounds like you are the problem and not the program.

You cant expect results in 10 weeks unless you're a complete beginner, the idea behind conjugate is to steadily improve multiple aspects of fitness at the same time over a long time

Mike Tuchscherer of Reactive Training Systems (RTS)

That's because it's not Westside, it's conjugate (ie maintaining volume/intensity year round + exercise rotation)

@@barbellbryceisn't intensity/volume training is just normal concurrent training.

@@Han-nk3iohe’s discussing swapping movements as well..not just undulating intensity. So, it is indeed a conjugate system. Not all conjugate training looks exactly like west side.

Conjugate works. It started with the Russian weightlifting team, then Westside and now the Chinese weightlifting team. The problem is people do not apply the principles very well. Those that do tend to be the top of their field.

Lots of people have been successful with it.

@@stevenhewes1990 Russian conjugate and Westside are nothing alike except in the word "conjugate". Just the word.

@@samrogers7657 How many is "lots" in the top 100 powerlifters? Or even 1000? If it's

@@ProphetFear you’re probably too early in your training to reap the benefits. You may get to a point later in life where you’re unable to recover from a heavy squat or deadlift session within a week and need to rotate movements, bars etc.