In this video I walk you through everything you need to know to create your first conjugate program. Get the template here: docs.google.com/spreadsheets/...
I think ive watched about 10 hours of explanations of conjugate. This is the best one, really the only one that left me understanding the system. Thank you.
I've been following WSB for 30 yrs+, ever since Louie started writing in PLUS A and this is one of the best videos on how to set up your program. Anyone new or just confused this should help. YES he talks about 3-5 RM on ME day but it still is very good video
Most useful video I've seen on this by FAR! Everyone else talks about this but avoids the actual programming like it's some kind of secret. Thanks for breaking this down so I can try it!
@@patricklittleton9344 Depends on the movements. Heavy, max effort type stuff up to 5 minutes if you need it. Secondary work maybe 2-3 minutes. For the small accessory work a minute is likely solid - and even less for speed work. It's not a major factor though, resting as much as you need to be effective for the next set is all most people will need.
Loved the content in the video here, clear, concise, informative, so good! Recently I heard you on a podcast, you mentioned in it with athletes looking to work on speed/acceleration you would do 50% on dynamic Effort speed lifts. Could you elaborate, is the band tension still 25%ish 1RM or do you keep a similar 2:1 ratio of bar to band like when working at the traditional 75%. Also what sets and reps do you work with (still 5x5 & 8x3). Then I assume variations are similar (box squats still king) or are there any other variations you would suggest for improving sprinting acceleration?
Appreciate it! And I don't touch PEDs on the channel at all. Not for any kind of "moral" reasons, just because I feel there are much more qualified experts to give advice in that area.
Appreciate that! And good question. The answer is... likely. It's going to depend on your goals and what you have available but it's very unlikely to me that it's a bad idea.
I have question regarding 2nd exercise for Upper body light and heavy days. Did I understand correctly that even if you do a vertical press or barbel row as a 1st main day exercise is always the triceps work will be afterwards?
Where is the easiest place to start with weight training or conjugate training? How to build a solid base of GPP as an average older (40 years old) dude who wants to become more muscular, stronger, fit and healthier? What are the basics for a beginner like me? I want to train twice or three times a week. Do you provide a conjugate beginner program? Thank you very much for your help
Honestly man I would consider getting a coach. Other than that I've got some books on my website (craigbongelli.com) that would be a great place to start.
I think ive watched about 10 hours of explanations of conjugate. This is the best one, really the only one that left me understanding the system. Thank you.
Very happy to help
Most people talk about Louie’s system like it’s some kinda esoteric knowledge. This guy broke it down so simply, I’m excited for the results to come
Appreciate you. If I can do anything to help let me know.
I just hit a 50lb squat pr after doing this exact method for 2 months thanks man 🤘
Hell yes brother!!
man thank you so much, especially for the template because it makes it easier to follow!
Glad it helped!
Great info Craig, simple and clear, greetings from Argentina 💪🏽
Appreciate you!
I've been following WSB for 30 yrs+, ever since Louie started writing in PLUS A and this is one of the best videos on how to set up your program. Anyone new or just confused this should help. YES he talks about 3-5 RM on ME day but it still is very good video
Appreciate you!
Most useful video I've seen on this by FAR! Everyone else talks about this but avoids the actual programming like it's some kind of secret. Thanks for breaking this down so I can try it!
Appreciate that a ton - I'd love for you to let me know how it goes!
How much rest do you recommend between sets?
@@patricklittleton9344 Depends on the movements. Heavy, max effort type stuff up to 5 minutes if you need it. Secondary work maybe 2-3 minutes. For the small accessory work a minute is likely solid - and even less for speed work.
It's not a major factor though, resting as much as you need to be effective for the next set is all most people will need.
@CraigBongelli thanks for the response man! Starting to toy with this today!
@@patricklittleton9344 Get after it man! The results I'm seeing with people so far have been NUTS
Thanks man. This helps, ive been trying to figure out how to program the Conjugate system.
Let me know if you have questions brother!
Great stuff. I always feel the creation of force speed for power is something i have carried with me since the punching power seminar
Appreciate you brother!
Thanks for this open knowledge. Very usefull for ppl searchin info. Sport i such a "full of secret" for some reason, like i steal Ur athletes.
Happy to share it
Just found your channel. You're awesome dude
Appreciate you brother!
Loved the content in the video here, clear, concise, informative, so good! Recently I heard you on a podcast, you mentioned in it with athletes looking to work on speed/acceleration you would do 50% on dynamic Effort speed lifts. Could you elaborate, is the band tension still 25%ish 1RM or do you keep a similar 2:1 ratio of bar to band like when working at the traditional 75%. Also what sets and reps do you work with (still 5x5 & 8x3). Then I assume variations are similar (box squats still king) or are there any other variations you would suggest for improving sprinting acceleration?
Appreciate the kind words brother, will put together a video breaking that down.
Nice overview dude. I echo the positive comments that others have made.
Do you discuss PEDs on this channel?
Appreciate it! And I don't touch PEDs on the channel at all. Not for any kind of "moral" reasons, just because I feel there are much more qualified experts to give advice in that area.
Thank you this is amazing. The video content and google sheet are perfect. I’m not a competitive lifter. Do you recommend doing any gpp on off days?
Appreciate that! And good question. The answer is... likely. It's going to depend on your goals and what you have available but it's very unlikely to me that it's a bad idea.
🔥🔥🔥
Appreciate it! Had a pretty sharp background which didn’t hurt 😂
I have question regarding 2nd exercise for Upper body light and heavy days. Did I understand correctly that even if you do a vertical press or barbel row as a 1st main day exercise is always the triceps work will be afterwards?
Correct, but I wouldn't do a row as your main movement.
Where is the easiest place to start with weight training or conjugate training? How to build a solid base of GPP as an average older (40 years old) dude who wants to become more muscular, stronger, fit and healthier? What are the basics for a beginner like me? I want to train twice or three times a week. Do you provide a conjugate beginner program? Thank you very much for your help
Honestly man I would consider getting a coach. Other than that I've got some books on my website (craigbongelli.com) that would be a great place to start.
For the 5x5’s what percent of my max should I use
I’d start around 70% and see how that goes. Depending on fitness you’ll ideally be able to work up close to 80% as you go.
@@CraigBongelli thank you, really appreciate you answering
@@SelfSupremacy Absolutely brother!