I can’t thank you enough for this class. The percentages made a lot more sense to me! Also I like the different variations so it doesn’t rigid. Again thanks so much!!!
Great video. Have you considered making a video about how to best implement the conjugate method for raw lifting? I think a lot of people would be interested in that
Always did the same old bodybuilding style, with very little to know shake up and wonder y I’ve been doing the same weight for yrs. with my main focus BJJ I haven’t done much studying on lifting. This vid, along with all the west side stuff is an eye opener thank you guys
Hey do you a more detailed breakdown of this method with specific exercise an assistant work for each exercise? I would like to give this a try to see if I can get stronger on my main lifts
Westside has been posting a basic workout for GPP and home gyms on their blog if anyone is interested: www.westside-barbell.com/blogs/the-blog/tagged/home-workout
If youre specific to powerlifting yes. If not, you can do whatever you want. I armwrestle so I tweak this to match what I train specifically for, you just have to write it all out and it has to make sense on what youre focusing on.
I have a questions. Let's say that my one rep max is 405 for deadlift. I hit 75% on Friday, and once I run back to the max effort day on Monday, do I shoot for a new max? Or do I stick to just working up to the 405lb. deadlift for the 3 week pendulum wave, and THEN shoot for a new deadlift max on the next new first week?
Neither! On your first Max Effort lower day you can do your deadlift max (405). Do your 3 week dynamic wave 75-80-85% based on your 405. The next Max Effort lower day will not be the deadlift, actually during this 3 week wave I would only make the first one a deadlift to get your percentages. Your next max effort lower could be a squat, rackpull or goodmorning etc, always rotate max effort exercises so you wont stall. I will only test my deadlift, squat and bench competion style every 12 weeks just to see that im progressing!
Thanks! Great Video! Quick Question on day 4 When you perform your 9 sets of Bench Presses. Do you always start Wide, Medium to Close Grip. Or Switch it up from week to week.?
Nice video! A question should i increase the weight on my bench press, deadlift and box squad every week? And if so only on the max effort day or at the dynamic affor day?
So with the main movements e.g. Max effort upper. I do pin press one week and do different variation? Or can I run the same exercise for the 3 week wave and do another variation?
IMO we should start using the phrase "conjugated training" instead of "conjugate system". The concept has much wider use than just mirroring Westside. I mean you could easily say crossfit is a conjugate system of training.
What are you using for percentages on Max Effort days, what does a sample rep & loading scheme look like? Is there a goal number of sets that you should be showing for the max in?
100.5% ideally...The goal is to set a new 1 rep max PR but that is why you need a bunch of different but related max effort movements that transfer to the main goal. Conjugate means to join together.
This is so awesome, question about the map of training, are we supposed to alternate weeks of squatting and then deadlifting for both the max effort day and the dynamic day? Or is dynamic day doing both deads and squats? Also, is there any assistance work on the max effort day after the max is reached?
best way I have been able to is a legit scale. But you can always hang 25% of what your lifting on it and guess how much stretch is at the top of your range of motion, they weights should float off the ground. But the only way to truly test it that ive ever done is a legit scale and hook it to the bands and measure it.
yes but you build up to that weight. Use different variations of deadlift and squat too. IE box squat, wide stance, sumo dl, sldl, ect.. just come up with 6-12 max efforts so youre not hitting the same variation every week. should be 6-12 weeks before you hit the same exercise again so you can see if youre gaining strength.
so are we doing for dynamic days, are we doing 12 X 2 for 50% of RM then another 12 X 2 of 25% RM with bands or chains? and same with the upper? thank you
Caleb Lea normally it's 3 sets 10 to 20 till failure with 2 to 5 minute rest intervals I go with 2 for example complete your speed bench then as accessory hit 3 sets of db press to failure
What if i have never worked up to a heavy 1RM on a certain variation but want to use it for a dynamic day, how would i then manage to use 60-80% of 1RM in order to follow the program correctly? Do i take for example 60% of my 1RM of my original lift and use that for the variation? this seems a bit careless to be honest. I really dont know what to do.
On your max effort days, you work up to a variation. Let's take for example the front squat : the 1st week of the program, on ME lower you worked up to a 1RM on the front squat, that same week, since you know your max on Front Sq, you can start your 1st pendulum wave (3weeks) with front sq. on DE lower. The 3rd week of the program, again you work up to a max but on a different variation on ME lower, let's say Hig Bar Pause Squat. Then on your 2nd wave on DE lower, you can work High Bar Pause Sq for 3 weeks. You should always know your max on a variation before incorporating that variation on dynamic days.
Could you stick with a "main exercise" for like 3 weeks and then choose another one? For example: using a high bar box squat on ME lower for 3 weeks and trying to progress every week, then after three weeks you maybe go to a lowbar free squat and trying to progress on that lift?
To add onto this - Louie Simmons recommends one single of around 90%, one of 95% and then one PR single, which would likely be 2.5kgs more than your original 1RM, depending on the plates you have access ti
Dr. Psycho you come back to a Variation every 6-12 weeks. Or you can test your competition lifts every 6-12 weeks. Week 1 Competition Bench Press Week 2 incline Press Week 3 CGBP Week 4 Chain Bench Press Week 5 3 Board Press Week 6 Pin Press 1 in. Off Chest Then in week 7 you could do your competition bench to see how your progressing.
You work up to a max, so usually it's 1 set x 1, 2 or 3. Usually, you do backdown sets after (3x5 o r5x3 @75-80%) if you're not too tired of your max of the day. You shouldn't fail on max effort if you not confident you going to hit the weight, call it there and you should stop when your form breaks down.
thank you for this video, I have a question if anyone could answer I would appreciate it; how many sets on max effort day, and how do we know to bump up the weight, do we just do trails/error, or do we base it off a percentage ie. increase max by 3% per week or something? Would really appreciate an answer thank you.
basic idea: (1) 90-95% as last warm up. (2) break last pr on movement by 5 or more pounds. (3) continue as long as you have the confidence to break it. it may be trial and error the first couple times, but do enough max effort movements, you'll have a better a gauge of what you're good for that day. this isn't the ONLY way to figure out your ME days, but this is how we do it
Great video. Though something intrigues me: wouldn't it be 96 hours from Max Effort Lower to Dynamic Effort Lower (Monday to Friday) and not 72 hours? Or did you mean to place Dynamic Effort Lower on Thursday, which would make more sense since you would have more time to recover for the next Max Effort Lower the following week?
Great explanation, thanks man. Question: Are max effort days always working up to a heavy (90%) 1RM, or are there alternatives where you work up to 2RM or 3RM? Also, can't help but laugh every time the words "bands" and "chains" are used.
This has changed since Louie released the book of methods. It is now always a 1rm except if you're doing good mornings (3-5rm) or high rep DB sets. If you're feeling incredibly beat up you skip the main movement (if this is happening more than 2-3 times a year you need to look at diet etc)
@@TimIsABatso you suffer from meat plugs in your rectum? It's common with eating all that animal flesh and protein supplements. You won't find much nutritional intelligence in these parts. Colon cancer is the next event unless you educate yourself.
I just got an answer from an EliteFTS guy who told me that they do a DE box squat and sometimes do Speed Pulls as a second exercise. DE Box Squats are almost always the first exercise.
Rob M yeah I know that part. Just seems dumb to not do speed pulls. Without em I would only be pulling like 2 times a month. Not sure if I'll make gains that way?
![Gunna - HIM ALL ALONG [Official Visualizer]](http://i.ytimg.com/vi/HiCxoDeo0hc/mqdefault.jpg)
Initially thought he was a buff math tutor based on the title
Fuck. So simple. Thank you so much. I've never, ever heard it explained so perfectly.
I can’t thank you enough for this class. The percentages made a lot more sense to me! Also I like the different variations so it doesn’t rigid. Again thanks so much!!!
Best video i've seen on this! Been confused about this method for awhile, finally get it. Thank you!
Great video. Have you considered making a video about how to best implement the conjugate method for raw lifting? I think a lot of people would be interested in that
Always did the same old bodybuilding style, with very little to know shake up and wonder y I’ve been doing the same weight for yrs. with my main focus BJJ I haven’t done much studying on lifting. This vid, along with all the west side stuff is an eye opener thank you guys
very well explained! It seems like people make this sound more complicated than it really is!
Going to try it great video well done 👍
Thank you. Very simple explanation . In a what I thought was a very difficult method. Based on the way it was explained by others
Hey do you a more detailed breakdown of this method with specific exercise an assistant work for each exercise? I would like to give this a try to see if I can get stronger on my main lifts
So for assistance you would do 4 exercises 3or5 sets of 8-12 reps on both de and me days?
cheers for the info.. simple and easy to follow
Great information AJ. I have a doubt, how often do you guys work up after dynamic effort work??
Thank God for u
Great vid. Much better explained than Louie does.
Awesome video! Conjugate made easy!
25% bands resistance as in tension at top or average or something else?
Walter Hung 25% at the top
awesome thanks for the guide deff gonna start using this
Westside has been posting a basic workout for GPP and home gyms on their blog if anyone is interested: www.westside-barbell.com/blogs/the-blog/tagged/home-workout
So you can only squat or deadlift in the same week?
If youre specific to powerlifting yes. If not, you can do whatever you want. I armwrestle so I tweak this to match what I train specifically for, you just have to write it all out and it has to make sense on what youre focusing on.
thanks for this....one question; would you do deads and a squat lift both on monday.......or is it an either or situation?
Great info and straight to the point. Well done.
I have a questions. Let's say that my one rep max is 405 for deadlift. I hit 75% on Friday, and once I run back to the max effort day on Monday, do I shoot for a new max? Or do I stick to just working up to the 405lb. deadlift for the 3 week pendulum wave, and THEN shoot for a new deadlift max on the next new first week?
Neither! On your first Max Effort lower day you can do your deadlift max (405).
Do your 3 week dynamic wave 75-80-85% based on your 405.
The next Max Effort lower day will not be the deadlift, actually during this 3 week wave I would only make the first one a deadlift to get your percentages. Your next max effort lower could be a squat, rackpull or goodmorning etc, always rotate max effort exercises so you wont stall.
I will only test my deadlift, squat and bench competion style every 12 weeks just to see that im progressing!
BetitoBass good question!!??
very helpful! thanks
Thanks! Great Video!
Quick Question on day 4
When you perform your 9 sets of Bench Presses.
Do you always start Wide, Medium to Close Grip. Or Switch it up from week to week.?
Chris Garcia start close.. Louie dynamic effort bench videos talk about the benefits
Hey there, on monday do you train max effort for your squat and deadlifts together or u separate and change it every week?
Nice video!
A question should i increase the weight on my bench press, deadlift and box squad every week? And if so only on the max effort day or at the dynamic affor day?
xavier van de Laar your dynamic effort weights are a % of your PR and therefore should only increase as your PR does
@@Dr_Footbrake alright thx!
So with the main movements e.g. Max effort upper. I do pin press one week and do different variation? Or can I run the same exercise for the 3 week wave and do another variation?
IMO we should start using the phrase "conjugated training" instead of "conjugate system". The concept has much wider use than just mirroring Westside.
I mean you could easily say crossfit is a conjugate system of training.
What are you using for percentages on Max Effort days, what does a sample rep & loading scheme look like? Is there a goal number of sets that you should be showing for the max in?
100.5% ideally...The goal is to set a new 1 rep max PR but that is why you need a bunch of different but related max effort movements that transfer to the main goal. Conjugate means to join together.
and On your dynamic days.........are you just selecting one exercise as the dynamic work exercise then going to assistance exercises?
thanks
does anyone have a spreadsheet of the lifts for days and lifts cause this seems like a plan i would love to try
This is so awesome, question about the map of training, are we supposed to alternate weeks of squatting and then deadlifting for both the max effort day and the dynamic day? Or is dynamic day doing both deads and squats? Also, is there any assistance work on the max effort day after the max is reached?
Hey, thanks for the video. Quick question, how do you work out the band tension?
best way I have been able to is a legit scale. But you can always hang 25% of what your lifting on it and guess how much stretch is at the top of your range of motion, they weights should float off the ground. But the only way to truly test it that ive ever done is a legit scale and hook it to the bands and measure it.
Where can I get appropriate chains and bands?
On max effort its a one set max... so the MAX weight u can do ... once.
yes but you build up to that weight. Use different variations of deadlift and squat too. IE box squat, wide stance, sumo dl, sldl, ect.. just come up with 6-12 max efforts so youre not hitting the same variation every week. should be 6-12 weeks before you hit the same exercise again so you can see if youre gaining strength.
When do you deadlift..on both lower body days? On max effort days do I do max effort for a squat and a deadlift?
Isn't 72 hours Monday to Thursday. Also do you recommend conjugate for raw lifters
on Dynamic upper, are you using 75% of one max rep, If you do not have bans or chains?
Yup
go get some bungie cords at home depot, they are cheap and work just as good.
so are we doing for dynamic days, are we doing 12 X 2 for 50% of RM then another 12 X 2 of 25% RM with bands or chains? and same with the upper? thank you
No, you are doing 12 X 2 with 50% (Plates) plus and additional 25% of adding weight (bands or chains).
What do you mean by repetition method? How do you implement it? Do you use it with accessory or the main movements
Caleb Lea normally it's 3 sets 10 to 20 till failure with 2 to 5 minute rest intervals I go with 2
for example complete your speed bench then as accessory hit 3 sets of db press to failure
How would I incorporate Olympic lifting variations into the Westside Conjugate Method?
Everyday is Max day ;)
What if i have never worked up to a heavy 1RM on a certain variation but want to use it for a dynamic day, how would i then manage to use 60-80% of 1RM in order to follow the program correctly? Do i take for example 60% of my 1RM of my original lift and use that for the variation? this seems a bit careless to be honest. I really dont know what to do.
On your max effort days, you work up to a variation.
Let's take for example the front squat : the 1st week of the program, on ME lower you worked up to a 1RM on the front squat, that same week, since you know your max on Front Sq, you can start your 1st pendulum wave (3weeks) with front sq. on DE lower.
The 3rd week of the program, again you work up to a max but on a different variation on ME lower, let's say Hig Bar Pause Squat. Then on your 2nd wave on DE lower, you can work High Bar Pause Sq for 3 weeks.
You should always know your max on a variation before incorporating that variation on dynamic days.
Could you stick with a "main exercise" for like 3 weeks and then choose another one?
For example: using a high bar box squat on ME lower for 3 weeks and trying to progress every week, then after three weeks you maybe go to a lowbar free squat and trying to progress on that lift?
But late but yeah, think this is recommended for more late beginner/ intermediate athletes
you mean on Dynamic Days. You shouldn't be maxing out the same variation for at least 6+ weeks
Can i do this on monday tuesday and thursday friday ?
So I do squat and Deadlift on the same day (Monday) on max effort day? Or do I alternate squat and deadlift ?
Chenithung Jami alternate
How many sets on max effort days?
To add onto this - Louie Simmons recommends one single of around 90%, one of 95% and then one PR single, which would likely be 2.5kgs more than your original 1RM, depending on the plates you have access ti
And how do you progress on this program ?
Dr. Psycho you come back to a Variation every 6-12 weeks. Or you can test your competition lifts every 6-12 weeks.
Week 1 Competition Bench Press
Week 2 incline Press
Week 3 CGBP
Week 4 Chain Bench Press
Week 5 3 Board Press
Week 6 Pin Press 1 in. Off Chest
Then in week 7 you could do your competition bench to see how your progressing.
@Train Aggressive What are the sets n reps on max effort days though?
You work up to a max, so usually it's 1 set x 1, 2 or 3. Usually, you do backdown sets after (3x5 o r5x3 @75-80%) if you're not too tired of your max of the day.
You shouldn't fail on max effort if you not confident you going to hit the weight, call it there and you should stop when your form breaks down.
thank you for this video, I have a question if anyone could answer I would appreciate it; how many sets on max effort day, and how do we know to bump up the weight, do we just do trails/error, or do we base it off a percentage ie. increase max by 3% per week or something? Would really appreciate an answer thank you.
basic idea: (1) 90-95% as last warm up. (2) break last pr on movement by 5 or more pounds. (3) continue as long as you have the confidence to break it.
it may be trial and error the first couple times, but do enough max effort movements, you'll have a better a gauge of what you're good for that day.
this isn't the ONLY way to figure out your ME days, but this is how we do it
dialect1luv thank you very much
Great video. Though something intrigues me: wouldn't it be 96 hours from Max Effort Lower to Dynamic Effort Lower (Monday to Friday) and not 72 hours? Or did you mean to place Dynamic Effort Lower on Thursday, which would make more sense since you would have more time to recover for the next Max Effort Lower the following week?
I noticed this as well. I'm thinking he meant a minimum of 72 hours or something like that.
Rest periods?
Great explanation, thanks man. Question: Are max effort days always working up to a heavy (90%) 1RM, or are there alternatives where you work up to 2RM or 3RM?
Also, can't help but laugh every time the words "bands" and "chains" are used.
Louie writes in the book of methods that if you feel beat up you can also do a 3 RM or just repetition effort. Otherwise it´s always 1 RM
This has changed since Louie released the book of methods. It is now always a 1rm except if you're doing good mornings (3-5rm) or high rep DB sets. If you're feeling incredibly beat up you skip the main movement (if this is happening more than 2-3 times a year you need to look at diet etc)
Okay, thanks! :)
For max effort, how many sets to the 1rm? 5 sets 3 sets? 10 sets?
3 sets of 1 at or above 90%.
One set at 90%
Second set at 92-95%
And third set at 95% or higher.
Like always, the Westside elite leaves out the meat. How does a beginner get to the one rep on max day?
Roids
@@TimIsABatso you suffer from meat plugs in your rectum? It's common with eating all that animal flesh and protein supplements. You won't find much nutritional intelligence in these parts. Colon cancer is the next event unless you educate yourself.
What is the % used for DE upper if not using accom resist? thanks
geetarism 35+25=60
damuschka right but since it wasnt mentioned specifically I assume that just means there is no wave? same 60% q weekly. Right?
geetarism
Yes, no wave on UE. Stay at 60%.
Wouldn't doing a 1 rep max every single week be really hard on your body in general?
that's why you spend lots of time in the lower percentages
@@chadlikens6304 but like the program calls for, there's a max effort day every week?
Where would you fit in the dead lift? I love the dead lift and it sounds like you guys squat on both max effort lower and dynamic lower.
You can hit speed deadlifts with like 10x1 on dynamic lower day after squats. On max effort day you can rotate between squat and deadlift variations
Don't they also do speed pulls on DE lower body day?
this was where I got confused too
I just got an answer from an EliteFTS guy who told me that they do a DE box squat and sometimes do Speed Pulls as a second exercise. DE Box Squats are almost always the first exercise.
Rob M yeah I know that part. Just seems dumb to not do speed pulls. Without em I would only be pulling like 2 times a month. Not sure if I'll make gains that way?
Yes, now adays. 10-12 singles after DE boxsquat!
Bruh. Whats up with your accent? 95% of the time its a British accent and then 5% of the time it's an American accent.
ausie?
Pit bull power systems Great Britain.
I was thinking the same,goes from u.s to uk to ozzy
As a Brit I can tell you he hasn't had any British accents during the course of this video.
''super athlete''. Enhanced, dear boy.
Lol. yes for the juice lovers
You won't find a super athlete that isn't enhanced.
whats happened to your accent? you sound american sometimes?
Netflix and my fingers brought me here
Your accent is British I think? Sometimes you have an American accent
momoney89 L he moved from England to the US in high school
i thought he was a buff math tutor and i was i was like, "damn, he must have girls throwing themselves at him".
You forgot to mention you have to post bail and then snort cocaine as a warmup