the only thing I find difficult to "master" or comprehend properly, is how to setup the DE waves. I've watched every video on YT on it, read a bunch on Elitefts, but it's still not easy to be sure. Let's say I don't wanna do bands or chains, so let's say I do 70-75-80% 12-10-8x1-3, that's fine, but if I wanna maximize strength, I should rest 4-5 minutes per set, so it's going to take over 1 hour just do do 8-12 squat sets with that rest time, then it's 10-20 deadlift singles, which takes an hour as well... 2 hours down, now a third hour goes by when doing assistance work. I'm fine with 3 hour workouts.... I could half the time on main lifts if I cut the rest time, but again 1-3 min rest isn't optimal for stength... hmm. Everything else about conjugate makes sense to me and is easy to set up
The whole 4-5 min thing applies to recovering from near maximal work. DE is not near maximal. If it takes you more than 10 min to get through an entire round of DE work you're doing it wrong. 90s rest times max.
@@dr.sethalbersworth Appreciate the answer! Gotcha on the rest times, makes sense. I guess I'm just always in the mind of "max strength", even though it it submax work... Was thinking along the lines of, shouldn't I push the rest times to 4-5 min on DE work as well, to make sure I recruit every muscle fiber I possibly can? So many people run DE differently from what I've gathered... Do you have a generic "raw lifter" DE wave you think is good? I guess if you just want very fast speed on each rep a percantage might be impossible to throw out there... but not sure how your stance is on speed work DE vs. more normal volume work. If I go 70-80% waves with 2 min rest, I will complete those sets, but I won't rep them out very speedy like traditional speed work. Does running 70-75-80% with 1-2 min rest between sound worthwhile? Or does it defeat the purpose of the DE day in your opinion? Oh and those %'s are without acc. resistance Some people just scraw DE for raw and do normal volume days, 5x5, 4x8, etc, too. Man I love conjugate, it's so fun to play around with and right now I'm experimenting with sutff, but still looking for help if possible
Hey Seb just discovered the channel! Great video. I’m looking to get stronger for my sport. I train bjj 6x per week right now and want to get strong. My form is good on all lifts. Have ran LP’s before aswel as some intermediate programming. How would you approach conjugate for a bjj athlete?
With powerlifting, training is also our sport practice so we need to be more mindful of specificity. With non-barbell sports, the training is all general preparedness, and the skill component comes from actually training the sport, so you will have much more freedom in exercise selection than a powerlifter would. Figure out what you need the most work on, then prioritize it within the ME/DE/RE structure
@@dr.sethalbersworth Thank you! Would you just work up to a heavy single on ME days for bjj athletes too? I’ve decided to go light on the speed work kind of how Wendler does it as I feel it may me more translatable to explosiveness for the sport. What do you think of something like this ran over a 3 day week and rolling the workouts onto the next week? Football Bar Bench 1RM Flat DB Bench 3x10 BB Row 3x10 Inverted Row 3x1RIR Band Tricep Ext 3x20+ Box Squat 1RM SSB Good Morning 3x10 GHR 3x1RIR Abs 3x1RIR Speed Bench 5x5 @ 40% W Bands Press 3x10 BB Row 3x10 Inverted Row 3x1RIR Band Tricep Ext 3x20+ Speed Box Squat 5x5 @ 40% W Bands Speed Deadlift 5x5 @ 40% W Bands SSB Good Morning 3x10 GHR 3x1RIR Abs 3x1RIR I’ve decided to work up to a heavy single on ME days followed by bodybuilding work and keeping the speed work light on DE days followed by bodybuilding work. I haven’t added any lower rep assistance work as I didn’t think I’d need to work on those for bjj like powerlifters do. What do you think?
Depends on season/need. If max strength is something you need to touch, go for it. If you need to prioritize more building, I might play with reps between 3 and 6
I’ve tried implementing Conjugate for a Powerbuilding routine and it had been working great. Now I’m going more with a Mike Israetel approach and trying to sort out what’s best for me. Do you have any videos comparing more traditional training with Conjugate?
Do you read and respond to comments? If so, I would like to send you a brief summary of my version of the conjugate method. I wanted to ask first because a brief version requires a lot of typing on this phone. I've done a lot of that for nothing. It is a simpler version because I only had access to basic equipment. It has been very effective for those who have used it...........inmates. The backbone of my method are two rep schemes. Both are highly versatile and effective. I have Googled the best rep schemes, and mine are better than all of those. They are simplistic compared to mine. Both employ a strategy of doing an exercise with a degree of muscular fatigue then, over subsequent workouts, reducing the amount of fatigue under which the exercise is done to realize a strength gain from having done it with the greater amount. I haven't been able to get any commentary or critique from the experts on other channels. Maybe because, invariably, I mention that I created this stuff in prison. I'm prone to alcohol induced stupidity, but I am not stupid. My stuff is simple (there is some simple math involved) has been proven to work, doesn't require torturous high volume workouts because of those rep schemes, and is almost enjoyable to do.
This should have way more views. Very well done.
the only thing I find difficult to "master" or comprehend properly, is how to setup the DE waves. I've watched every video on YT on it, read a bunch on Elitefts, but it's still not easy to be sure. Let's say I don't wanna do bands or chains, so let's say I do 70-75-80% 12-10-8x1-3, that's fine, but if I wanna maximize strength, I should rest 4-5 minutes per set, so it's going to take over 1 hour just do do 8-12 squat sets with that rest time, then it's 10-20 deadlift singles, which takes an hour as well... 2 hours down, now a third hour goes by when doing assistance work. I'm fine with 3 hour workouts.... I could half the time on main lifts if I cut the rest time, but again 1-3 min rest isn't optimal for stength... hmm. Everything else about conjugate makes sense to me and is easy to set up
The whole 4-5 min thing applies to recovering from near maximal work. DE is not near maximal. If it takes you more than 10 min to get through an entire round of DE work you're doing it wrong. 90s rest times max.
@@dr.sethalbersworth Appreciate the answer! Gotcha on the rest times, makes sense. I guess I'm just always in the mind of "max strength", even though it it submax work... Was thinking along the lines of, shouldn't I push the rest times to 4-5 min on DE work as well, to make sure I recruit every muscle fiber I possibly can?
So many people run DE differently from what I've gathered...
Do you have a generic "raw lifter" DE wave you think is good? I guess if you just want very fast speed on each rep a percantage might be impossible to throw out there... but not sure how your stance is on speed work DE vs. more normal volume work. If I go 70-80% waves with 2 min rest, I will complete those sets, but I won't rep them out very speedy like traditional speed work.
Does running 70-75-80% with 1-2 min rest between sound worthwhile? Or does it defeat the purpose of the DE day in your opinion? Oh and those %'s are without acc. resistance
Some people just scraw DE for raw and do normal volume days, 5x5, 4x8, etc, too.
Man I love conjugate, it's so fun to play around with and right now I'm experimenting with sutff, but still looking for help if possible
Hey Seb just discovered the channel!
Great video.
I’m looking to get stronger for my sport.
I train bjj 6x per week right now and want to get strong.
My form is good on all lifts.
Have ran LP’s before aswel as some intermediate programming.
How would you approach conjugate for a bjj athlete?
With powerlifting, training is also our sport practice so we need to be more mindful of specificity.
With non-barbell sports, the training is all general preparedness, and the skill component comes from actually training the sport, so you will have much more freedom in exercise selection than a powerlifter would.
Figure out what you need the most work on, then prioritize it within the ME/DE/RE structure
@@dr.sethalbersworth Thank you!
Would you just work up to a heavy single on ME days for bjj athletes too?
I’ve decided to go light on the speed work kind of how Wendler does it as I feel it may me more translatable to explosiveness for the sport.
What do you think of something like this ran over a 3 day week and rolling the workouts onto the next week?
Football Bar Bench 1RM
Flat DB Bench 3x10
BB Row 3x10
Inverted Row 3x1RIR
Band Tricep Ext 3x20+
Box Squat 1RM
SSB Good Morning 3x10
GHR 3x1RIR
Abs 3x1RIR
Speed Bench 5x5 @ 40% W Bands
Press 3x10
BB Row 3x10
Inverted Row 3x1RIR
Band Tricep Ext 3x20+
Speed Box Squat 5x5 @ 40% W Bands
Speed Deadlift 5x5 @ 40% W Bands
SSB Good Morning 3x10
GHR 3x1RIR
Abs 3x1RIR
I’ve decided to work up to a heavy single on ME days followed by bodybuilding work and keeping the speed work light on DE days followed by bodybuilding work.
I haven’t added any lower rep assistance work as I didn’t think I’d need to work on those for bjj like powerlifters do.
What do you think?
Depends on season/need. If max strength is something you need to touch, go for it. If you need to prioritize more building, I might play with reps between 3 and 6
I’ve tried implementing Conjugate for a Powerbuilding routine and it had been working great. Now I’m going more with a Mike Israetel approach and trying to sort out what’s best for me. Do you have any videos comparing more traditional training with Conjugate?
Do you read and respond to comments? If so, I would like to send you a brief summary of my version of the conjugate method. I wanted to ask first because a brief version requires a lot of typing on this phone. I've done a lot of that for nothing. It is a simpler version because I only had access to basic equipment. It has been very effective for those who have used it...........inmates. The backbone of my method are two rep schemes. Both are highly versatile and effective. I have Googled the best rep schemes, and mine are better than all of those. They are simplistic compared to mine. Both employ a strategy of doing an exercise with a degree of muscular fatigue then, over subsequent workouts, reducing the amount of fatigue under which the exercise is done to realize a strength gain from having done it with the greater amount. I haven't been able to get any commentary or critique from the experts on other channels. Maybe because, invariably, I mention that I created this stuff in prison. I'm prone to alcohol induced stupidity, but I am not stupid. My stuff is simple (there is some simple math involved) has been proven to work, doesn't require torturous high volume workouts because of those rep schemes, and is almost enjoyable to do.