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.
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?
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,...
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.
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.
@@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.
@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.
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.
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.
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.
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.
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.
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
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.
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 !!
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.
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.
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
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.
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?
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
@@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,
Another great source for current westside methods is the their podcast
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.
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?
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,...
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.
Dave said that is it at it’s basic easy template. And I’m completely lost lol
😂
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.
@@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.
B hinkle the 5x5 scheme isn’t linear periodization, that’s linear progression.
Real El Goblino monkaW fixed.
Great info always !
Name of the intro song?
Love EliteFTS for sharing wisdom.
VIC CAMPOS Simon Says by Pharaohe Monch
Great content Dave!!!😎💯
Nice hat! Maumee native here ✊🏽
@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.
Does it work for raw powerlifting? Only belt, knee sleeves and wristwraps.
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.
@@thebeardedpowerlifter8598 thanks.
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.
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.
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.
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.
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
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.
Yeah. Squats but different ways to do them. Different bars, different size box, different types of accomidating resistence etc.
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 !!
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.
I hit these numbers Oct 2 RPS
WOW...This is a 10 minute video with an almost 5 minute rant in the beginning
A Murphy I mean, there is a difference between Conjugate Method AND Westside Method
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!
Why does that make them a snowflake?
@@sabertoothwallaby2937 because they are
Michael Shaleen does this really need explanation?
I've noticed people calling others snowflakes are usually projecting and are snowflakes themselves
Love DT. Keep it real brother.
Thank you!
So where did deadlift fall into that? Do you switch out dead’s and squats every other week or after a training block?
Trying to figure this out myself. Like is one week variations of squat week for lower and next week variations of dead’s
@@j.o8707 I think they say like half the dealift frequency as squat so like 2 week Squat variation 1 week dead
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
Should the max effort squat variation be performed on the same day as the max effort deadlift variation?
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.
@@eliteftsofficial Thanks!
How do you feel about back off sets of the ME lift to a 80% 3x5?
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.
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
Nathan Baylot u can do it mate
Vincent, thank you, that actually helps a lot!
Deadlift can be in the rotation for max effort squat day?
What’s the tune right at the end after Dave finishes talking??
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.
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
Are you White?
@@clenjones5748 Why?
@@thebackbencher666 you’re not Joseph Chowhan... why are you asking, fren?
@@clenjones5748 But I am Joseph. We are all Joseph.
I want that shirt!!!
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?
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 .
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 .
Why does Matt Wenning always bash Louie and Westside? Seems every video he does bashes both.
TLDR; Is it like a conjugate visit?
Can you use the conjugate method for bench only ??
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.
s57iotuk t what’s your layout? Could you email an example? Pat.dewolfe@hotmail.com
pat dewolfe how much do you know about conjugate?
s57iotuk t I know a good portion
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
If you spend a third of your video trying to justify your video, maybe you shouldn’t have made the video
GET A NEW HAT DAVE !!!
Jake Pattinson It's an Ohio thing
It’s still gibberish to me.
this was so convoluted and complicated, terrible video.
Cake Hey asshole just look up an article to help you understand it instead of bitching about it
@@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,