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Is Conjugate The ULTIMATE Training System? || I Was WRONG!?
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- Опубліковано 31 лип 2024
- #EnkiriEliteFitness #Conjugate #WestsideBarbell
The famed Westside Barbell Conjugate System was crafted by Louie Simmons decades ago, refined over the course of many years, and experienced widespread popularity in the early 2000's due to the massive success of Louie's elite lifters in the multi-ply powerlifting world. That popularity reached near mythical status at its peak and much of it still lingers today surrounding the legendary Conjugate system of training created by Louie.
In my earlier days I was personally very skeptical of this system. I believed that the absence of so much specificity was not going to be helpful for people outside of the realm of Louie's typical clientele (multi-ply powerlifters who are hopped up on a lot dat dere celltech). The thing is though, I was wrong! As I have matured as a lifter I have come to realize that Louie really kind of hit he nail on the head with his rotating system. The Conjugate System may really be the ULTIMATE training system. So in today's video I want to offer a few suggestions for how to set up a microcycle that utilize the core principles of the Conjugate system, while ENHANCING its benefits for the AVERAGE trainee, such as you, me, and Joe Shmoe down at the Y.
If you enjoy the video or just find the information presented here helpful please feel free to share it around! Leave me some love in the comments, subscribe to my channel, and drop a like as well! I hope you enjoy this one guys!
TIMESTAMPS
0:00 Introduction
0:22 The Conjugate Method Briefly
2:49 I was wrong, guys
7:04 What I've been doing
10:55 Why train this way?
12:26 Sample microcycle
15:51 Closing thoughts
_____________________________________
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As usual very informative coath
I was running a program by Torokhtiy. His gear is sexy af. Congrats, my guy.
It's the beginning of the end. 😞
@@flyintheskyinc.8705 oh come on. Oleksiy was an Olympic champion. I was honored to be contacted by such a tremendous athlete.
@@EnkiriElite ✊ big hugs
Alex from Alphadestiny is rubbing his hands like birdman rn
while at the buffet
and jason blaha
Same here as well 🤣🤣
@@watermelon1221 alex and jason actually train the exact same, its pretty funny. regardless of who they are, the shit works
god damn it i was gonna comment something like this
Weightroom boomer learns that monogamous relationships to lifts isn’t great in the long term. Rather polyamorous relationships with multiple lifts is the key to success, wealth and health.
Better to be a Boomer than a millennial.
I really hate the way you phrased this... ...but it's not wrong.
Lol at first I was like bitch I'm no boomer, but alas, ya got me.
This is great!!
@@marcochavezjr9180 you sure about that?
I follow 3 days full body workouts of the silver era style of bodybuilding but every workout I begin my sessions with a Max Effort Press or Bench variation on Mondays, a Max Effort Pullup or Chunup variation on Wednesday and a Max Squat or Deadlift variation on Friday followed by a moderate volume full body hypertrophy workout. About 12 sets a week per muscle group. Never sore. Weekly rotation of max Effort lifts maybe 3-5 different ones I cycle through to avoid overuse injuries. Im 45yrs old but love lifting heavy shit and staying strong while I get more jacked and tan. Conjugate has many avenues in application. I do train a lot like Alex Leonidas and it never gets boring or stale. Variety is the spice of life. Thanks for all the great content brother. Thanks to all who comment too. Love you all
Definitely agree on only using 2-3 movements per movement pattern at a time. 4 at the very most.
Compared to a few years ago, I use fewer variations, but rotate them a bit more often than before. Before I'd have a dozen or so in the mix, and it just ended up being a lot of fluff and randomness.
Then toss in a bunch of rep targets and autoregulating....works well.
I disagree, for my experience advance trainees need more then 4 lifts, You are gonna plateau quick with 2-3 lifts
@@abdulai719 per movement pattern, so 2-3 hinges, 2-3 squats, 2-3 pushes, 2-3 presses, etc. And also at a time, so can change every training block.
I don't even see how you'd fit 5 hinging movements into a training week and do them justice.
@@GVSahh I see, I thought you meant from a max effort stand point.
@@abdulai719 bruh
For me finding your "movements" and focusing on them is more enjoyable too. Like for example;For Biceps ı do Barbell curl , İncline Dumbell curl , hammer rope cable curl , just doing them and focusing on getting stronger on them doing more of them is more enjoyable then doing lots of movements
Even back in the early 80s I realised that,for example,low incline presses or dumbbell presses increased strength off the chest on benches,it was only when I worked out that I'd deadlifted over 600lbs over 400 times in less than a decade,that this could only go on for so long before over use and other injuries crept in.This is the basis of conjugate,finding a way to build strength in the least compressive way.
The older a lifter gets the more this is a must if you want to be the last man standing.
It’s the smallest shit that you never think will make a big difference
@@BaldOmniMan Very true,as you get older it's the small exercises that stop you falling apart...I heard Louie say that in an interview and it's so right
The aspect of being well rounded is also very appealing to me these days. Thanks for chiming in man!
Unbreakable strength unblock me don’t be snowflake
Good video, most people just hate westside and louis Simmons because EqUiPed lifting, dismissing his training methods. I have had great results with the conjugate template myself by still following the overall structure but tweaking a few stuff.
Exactly, this is Not 2015 anymore
The conjugate system is the only way of training that made my lifts sky rocket on a regular basis, it gave me the confident that I actually can become how ever strong I chose to be if im dedicated enough. Ive strayed from conjugate training many times and every time I get back to it, I realise that there is absolutely no other way I should train if im serious enough. I read most of louies book from age 16 to 18 trying to understand what the fuck he was talking about (trust me it took me an incredible amount of time) and then applying it in the gym, trial and error, lucky for me I have severe ADHD and I stopped my only other hobby which was gaming in order to become a better lifter. Im super thankful for having spent that time on studying his (well russias) methods. Currently Im training my girlfriend in this manner for 3 months and she havent missed a single PR yet, now she suddently realises that she can become strong as well and its so fucking cool to see.
Glad you finally see the light! It’s a great system because it’s so adaptable to whatever your individual needs are 💪
Truth.
I searched all over the internet for a simple effective application of conjugate and you are the ONLY one so far..i rarely leave a comment but hats off to you and thanks
Hey man, I'm just glad you found the video helpful. Thanks for commenting!
"The BEST program for you is the one you like doing and will consistently bust your ass on, even if it is sub optimal." loosely quoted from Steve Shaw. For me, it is two complexly different Full body routines 3 x week rotated ABA BAB. I run, bike, hike, and play on the other days.
I am not sure if Steve Shaw is really a good source to follow. That guy just comes across as witless and brings nothing new to the table.
HIT ?
@@GODAIM-ANDY not hit
The reason I use conjugate is because I wanna be able to hit my goals 20 years from now (I'll be 50). I don't wanna hit them when I'm 40 and not be able to train anymore. I love to train and I want to be able to for as long as possible. Conjugate allows for every workout to be exciting and I never dread a workout.
Well thought out plan - thank you!
Love training conjugate, I just keep my max out rotation around 3-4 exercise so you’re hitting them frequently. (Sumo, banded sumo, conventional, deficit) (high bar, low bar, box squat, banded) then I keep speed work rotating in 3 week waves, one wave with the comp lift, one with a close variations. Same with supplemental work, incline barbell for 3 weeks then incline DB. Follows the laws and is higher specificity for raw lifters👊
I did a similar thing a while ago and adapted it to raw powerlifting.
Id do 4x/wk upper lower, on me days I rotated lots of paused and tempo variations, highbar, alternate stance deadlifts/various grip widths, basically variations close to the powerlifts without bands chains or boxes and then follwed it up immediately by hypertrohy work. On DE days I did a 5x3 or a 4x2 rpe7 of a technique improving assistance lift, say tempo squat, long pause bench, paused deadlift followed up by hypertrophy work. I had around 6-8 variations i ran through before repeating them and it did me well and was lots of fun too.
Your shoulders are looking juicy man, definitely need to incorporate those Lu raises to my training.
I started in single ply, back in 1993, when there really was no raw powerlifting. I have used a version of the conjugate method for decades, even after going raw. I don't rotate exercises nearly as often, my volume is much higher and my "max effort" reps and intensity are different than what Louie recommends. I also do "speed work" just to reduce the intensity. I am not a big believer in speed work for powerlifting. I must also confess that I was of the opinion that using accommodating resistance was overrated for raw lifters and next to useless for strength speed movements like cleans. However, I am in the unique position of having sons that are identical twins. They are 16 and play basketball and run track. They usually train minimally during the basketball season and are relatively weak at the beginning of their off season. So, I tried a little experiment (I realize that the subject size, among many other issues, makes this anecdotal). I was surprised by the results. I had each of my boys work up to a max clean. Then 3 days later had them do cleans again, one with bands in a manner consistent with Louie's suggestion from a Barbell Shrugged podcast. The one using the bands improved his clean by 10kgs in one session. I had the my other son do it the very next week and he also made a 10kg improvement in the next session. Now, they were de trained, but they have never made such a large improvement from one session to the next. Now, we do it every 5 weeks or so and I'll be damned if they don't get under the bar faster every time I take the bands off. This, of course, will stop happening at some point, but I'm gonna use it until it stops.
After I reached my vertical jump goal of 38 inches and broad jump goal of 10 feet, I started full body conjugate training last month and have been having a blast. With the consistent progression it facilities, I'm confident my deadlift will go from 565lb to 600lb within 5 months. I've also been trying out conjugate sprint training where I rotate through max effort sprints at 2.5 incline increments. The facility where I coach athletes has a treadmill that can adjust up to a 40 degree elevation, and one cycle of going from flat to 20 degrees has helped me reach my first 20mph sprint at a 2.5 degree incline this week. Besides the effective training conjugate enables, I personally think it's just more enjoyable to have the properly dosed variety after 6 years of strength training.
Interesting. Never thought about testing speed on an Incline but that would be a fun concept to toy around with. Good stuff man!
Has your explosivity increased with your strength
@@monsieurLDN Over the couple years since this post, I've been training to maintain most of my explosiveness while prioritizing strength gains and also increasing running endurance. At this point, my explosiveness does not increase with my strength unless I prioritize explosive training.
holy shit, i've come to same conclusions as you. At first i was training pretty minimalist style and yes i got strong fast on those lifts i was training at the time, BUT i always ended up with fast plateaus and overuse injuries, so then i finally got tired of constantly having overuse injuries, so then i started rotating exercises, but the problem was that i had like 6-8 variations i was rotating with and ended up just spinning my wheels and not seeing any real progress, so then i chose to drop variations so that for example if i'm doing bench 2x a week i have 2-4 variations to rotate between, and now i'm making progress and not having constantly overuse issues. So the middle ground between minimalism and going completely nuts with variations is awesome!
Glad to hear things are moving well once again for you. Thanks for chiming in man!
Great video brother❤
After running the same program for over a year I needed some variety to keep me fresh. I adopted somewhat of a conjugish approach. 3 squat and 3 bench variations. 9 weeks with 3 week waves. Running the same variation for 3 straight weeks then switching in the next wave.
That's another way you could do it that I've tinkered with in the past. Good stuff man!
That's not conjugateish though
speaking of specificity, the Bulgarians themselves had a 12-18 month period of GPP work before they underwent the full program.
Definitely agree with the points in this video. Systems are not flawed on paper; the man is.
I've been using conjugate for a while, I love it, what I will say is that doing 1rm just didn't really work for me. For me. 1Rm work for a lot of people but started burning me out even with rotation so I've switch to 2,3&5s which are working great for me and give me much better rotation variation
I not only rotate rep ranges such as five threes easy singles I rotate the bars so one micro cycle would be fat bar bench for a set of five top set the next week would be Swiss bar set of five tops at the following week would be football bar tops or a five then the following week I would start the rotation again only with the top side of threes and the third micro cycle would be singles rotating the three bars so in essence I’m changing grip with and grip position
Jason Blaha advocates conjugate. Alex 'Alpha Destiny' too. I applaud you too, Alec. How great to see someone showing intellectual honesty, and changing one's mind.
Thanks!
@@EnkiriElite you could be the next Jason Blaha?
Conjugate/concurrent is great! Honestly once you sub out the speed work for traditional volume work (the often prescribed percentages for speed work is too low, and a better option for rate of force development is ballistic lifts, jumps, sprints or sport specific drills), it's so effective and easy to run year round. I like running the volume days in 3 week waves of percentage increases eg 60-65-70% but there's many ways you can structure the progression to work 👍
Check out Joe Defranco‘s Westside for skinny bastards
@@mariogreco6843 what he described here is basically the same thing iirc. That program came out a long time ago!
Akin to how Alex Leonidas runs it.
I never looked into Westside because I thought equipped powerlifting was silly. Still do. But then I realized that its pretty much what I found to work for me, lots of exercise rotation to allow for more frequent max effort work. I was basically doing max effort Zercher Squats, Arthur Lift Squats, and One hand deadlifts on a 3 week rotation for half a year with super consistent progress! I guess that was basically conjugate. I like conjugate.
Also Simmons likes Hack Deadlifts and Zercher Squats! Probably the best powerlifting program for the generalist lifter!
Yeah I have found lately that the concepts fit nicely with my "hybrid " approach to fitness that I've been discussing on here. So it's been a lot of fun!
I’ve been messing around with this for the last six months and I’ve gained more strength in that six months than I have in years of lifting with a standard split
For example rotating conventional, snatch grip and deficit deadlifts
There is a lot of talk about rotating The same lift with different bars are using bands and chains
For the average guy looking to keep fit and get strong it’s not even necessary just rotating a variation to give your body a Break and develop a slightly different movement pattern while at the same time strengthening the conventional lifts
Even experimenting with a program like this makes you give up on the 10 different curls, 20 different crossovers and leg extension machines
I think the specificity matters more when you’re A professional but when you’re just in it for the game of life it’s just a case of doing something slightly different for a couple of weeks so your body can recover and learn new skills
Love the new longer form videos, ever thought about starting a podcast?
Also bit of a minor thing but are your eye darting to the left to read from a script?
Yes, I'm reading a script
11:06 that's a really clever yet safe way of doing back extensions
Thanks!
It's crazy to me how there are so many really strong natural powerlifters who only squat bench and deadlift. They perform the same patterns with pretty much no variation and yet they're very strong. I've always found I made better progress when I had at least a few different movements in the mix.
Also I don't know if it's related but many of these guys have pretty average physiques. My theory is that some people just respond very favorably to very specific training and they can get really strong with it. Others have to get more creative but even then they probably won't end up very strong.
They also usually suffer from more frequent injuries due to overuse and/or lack of strengthening supporting muscles. Alec mentioned it in a previous video in regards to the benefits/trade-offs of something like "squat every day".
It also begs the question of how generally strong the powerlifter is as opposed to specially strong, as Alec mentioned in this video. There's a big difference between "I'm strong on these 3 specific lifts" vs "I can perform well in many strength challenges of different demands", basically powerlifting big 3 as opposed to strongman whatever challenges they get in a given event for the year. Powerlifters end up being the bodybuilders of general strength in that it's more show than practical, IMO, because they overspecify to the point of detriment. They're certainly a lot stronger than a person who doesn't really lift or lift at all, but nowhere close to as strong as a generalist of the same amount of years of lifting (Candito is currently slowly being forced to learn that himself with his new love misplaced love for weighted chin-ups).
@@111kino Really good points. I think the disparity between the big 3 and general strength is especially more apparent in those lifters who use extreme technique (like excessive arching on bench, and wide stances on deadlift and squat) as opposed to those who don't. The guys who don't have to make up for the extra range of motion by actually being strong.
@@Soccasteve yep, it's a sport at the end of the day and as long as you're playing by the rules and winning, that's all that matters for those who care. Some people do need unorthodox stances or grips because they're built different, but not to the frequency that it happens in competitions.
Will you be updating ultimate performance with some of these new ideas? I’m trying to reconcile how to get the advantages of this stuff while also trying to make use of that program
Im using for baseball. Big fan of the system and easily modifiable to not leave me broken down for running/cutting etc. I dont work up to 1rms though I work up to 4-6rms then a DE day.
I think the 4-6 rm is a good replacement idea. I would also consider using 3-5rms instead as well. And I would recommend swapping DE work with truly explosive exercises such as Olympic lift variations, swings, loaded jumps, Resisted sprints, etc.
Agree. I do power cleans and power snatches on lower days and eliminated dynamic deadlifts. I don’t do back off work for squat variants so I find I need to keep some light dynamic work(just to have some volume without draining myself) so I don’t detrain.
Not so quick explanation of my "Conjugish" take on my training
I have been experimenting with a lot of the conjugate tenents, while throwing in some RPE work as well as limiting the variation so that everything Im doing Im doing for at least 3 weeks in a row except for my max effort Hinge. Im in 3 days a week. My First day is my ME day, and its deadlift focused. I will start out with KB swings, then do my ME hinge up to a heavy single, then 2 backoff sets of 90% to RPE 8-9, so ideally its a heavy single and then 2 doubles with 90%. If i hit my goal weight I rotate to a close variation the next week(ie. Block pull right below the knee-->Block pull Mid shin). If I dont hit my goal weight then I do the same variation the next week, for a max of 3 weeks. Then Ill do a 3x5 squat, 3 weeks per variation, always ATG. The way im rotating it rn is front squat/High bar/ssb/low bar, then Ill probably start that cycle over. Then a strict row, seal rows at the moment, supersetted with Ham Curls and Calves. Then reverse hypers at the end. The row, ham curl, and calves will rotate every 6 weeks cause im lucky enough to have access to laying, seated and standing curls, as well as standing, seated and donkey calf raise machines. My next day is my upper body power day. It starts with 5 heavy push press singles, rotating every 3 weeks to a close variation(ie close grip push press-->Push press--> Jerk). Then some kind of high pull/power shrug/upright row that resembles the grip width of the press for 5 heavy singles. Then volume swiss bar bench and pullups, then side and rear delt pump work, rotating the grip width of the bench every 6ish weeks. Then my last day is "Dynamic effort" lower. Ill start out with some hip thrusts to warm up, then some kind of Jump work. Then speed squats to a Box with the SSB, then RDLs, then single leg work. And ofc more reverse hypers. Is this perfect? Definitely not. Is it working so far? Seems to be. Is it fun? Hell yeah. Will I be tweaking it down the line? 100%. Experimenting with programming and training is so much more fun than doing a pre made program IMO. I spent a year doing bulgarian Lite and made phenomenal gains, but my schedule with school and being able to swim again (swimming is my primary sport), I needed something different. If it goes well, this will probably become my in season training program for the next few years. If not, Ill make it better lol.
Good stuff man! Thanks for commenting.
Let me put on my plus 5 hat of weapon smithing and let’s talk about this…
But In all seriousness I’m a big conjugate advocate myself. I lifted for 10 years and stalled for a couple years. I ran conjugate for a year and my bench went from 300 to 365. Plus it’s just fun to run, it’s exciting doing a new max effort lift every week. There’s so many ways to program as well. Not saying this is the only way to get strong Bc far from it but can’t deny it works
Something i just want to point out is that loui rotates things more often for two unmentioned reasons, 1: westside lifters are very advanced. They don't forget how to do a given variation. You don't get a key to westside without being elite. And 2: its built in deloads. Dave tate talked a lot about this part, lets say your weakest squat variation is a safety bar, your weakest deadlift is sumo and your weakest bench is a spoto press, at some point you will have a week of ssb squat, sumo deadlift and spoto press and your body gets a break from heavier loads
"Conjuwhat?"
-Dave Tate
What do you think of Wenning warm ups? Matt Wenning was a a westside member and he came up with Wenning warm ups as a form of GPP and to potentiate weak muscles. And he prescribes them in a 4X25 circuit.
So it might look something like
4X25 tricep extensions
4X25 face pulls
And then 4X25 variation of your main lift. So if you're barbell bench pressing something like a dumbbell bench press.
Of course this isn't an official Wenning warm up, it's a made up example
Even julius maddox is running those, so it seems to work
I alternate between two different exersizes every week and I also train in different rep ranges but only the bench stayes the same one week 10 sets of ten other week 8 sets of 8 other week 6 sets of 6 al the way to 2 sets of 2 my bodyweight is 225 and my one rep max is 440 in the bench
I see you've been watching The Wire. Good show.
I've watched it like 3 times. Recently have started rewatching all the best scenes on UA-cam haha.
Good? That's it? THE BEST
I’m not questioning the effectiveness of rotating exercises for max effort on a weekly basis. As I’ve read and heard Dave Tate, Matt Wenning and Louie Simmons have described the “conjugate system” it is defined by conjugating or bringing together the max effort (for strength), dynamic effort (for speed) and repetition effort (for hypertrophy) specifically geared to shore up the individual athlete’s weak points in their specific sport.
It seems like the approach outlined here drops the speed work (dynamic effort), but perhaps the “power” moves for the lower body (snatch, high pull) could be considered “dynamic” adaptations for the non-specific recreational athlete.
Oly work on conjugate speed days with standard conjugate heavy days makes for a sweet supertotal program.
It's not conjugate or even conjugateish but i am rotating my secondary lifts that way for injury prevention. I keep SBD the same in a linear periodized manner but switch the secondary lifts every week between three lifts per block. For the secondary lifts i do simple double progression.
So you've started doing the SubMax and Repetition Effort Methods, have you considered buying a copy of the Book of Methods? Secondary and accessory lifts aren't rotated weekly, they're run until progress can't be made. Only S/B/D lifts are rotated weekly because of the pressure on the joints/spine and CNS while you drive your other movements and dynamic effort volume up
Yeah I know the secondary and accessory movements are not rotated weekly. That's why I mentioned that I don't think anyone else is doing this way. But I think you can get away with I'm doing because the selection pool for each training block is much smaller do you are still seeing the exercises frequently enough for it to be meaningful, plus the progression in method is very different as are the intensity ranges.
Not sure about west side but I did read one of the Soviet book. In that book, in every macro cycle you change your exercise every meso cycle. Having a general movement in early meso cycle of the macro and specific movement in the meso at the end of the macro cycle
liked and commenting for teh luv
I think a good example that you can see on UA-cam of Conjugate is Phil Daru's channel he's even collabed with Louie. He's the top S and C coach at American Top Team which has a bunch of top athletes in MMA. I think conjugate is not the best method for powerlifting, but with I think it has more validity when applied to athletics.
Joe Defranco should be mentioned as well, and yes it’s a great program for athletes
Mike Hedlesky went to IPF worlds with the conjugate system as a raw lifter and has written a bit about adapting the system for his specific application (drug free raw powerlifting). He recommended only a few variations at a time, especially for newer lifters, specifically things you suck at. There are tons of articles up on EliteFTS about adapting the system for everything from combat sports to college athletics. The system is very adaptable, but the original documentation and presentation is very lackluster.
So each variation for three weeks, then progress to the next? Got it. Deload between variations or only if you feel beat up?
2:40 absolutely insane
Agree 👌
You gotta remneiwbr too advanced lifters and some intermediates are very skilled technique wise and good and learning or apply the aisle variations of technique for each lift appropriatley…I like how beginners can learn with 2-3 excercises per movement pattern and that’s smart …but also a few months of LP doesn’t hurt but technically a minimu dose of complexity is still a conjugation thus conjugate …obviously not west side exactly haha but it helps…if you look at what Matt wenning does especially for the tactical population it works so well granted it takes time to build up but it’s solid … I love doing full body and the same stuff all the time but I know I should change it every 3-4 weeks preemptively cause damn …I love the tier system a’la joe kenn with conjugate…this dude 13barperformance wrote a killer program for soldiers based on those systems it’s really freaking solid man life is great
I think the most controversial/contested point about conjugate is bands. A lot of strength coaches are against the idea that you can still produce maximal force and get similar stimulus by using bands for speed. What do you think about this
I think their usage should be relegated to advanced lifters only.
So how would I program this? For example say I have 3 varieties for bench (pause bench, close grip, cambered Swiss bar) do I rotate them every two weeks? Sets and reps?
I think you could rotate them every week in a 3 weel wave, or every 2 weeks in a 6 week wave, or every 3 weeks in a 9 week wave lol. Whichever one sounds most appealing to you is probably the best bet.
bro i used to hate on you for hating on alphadestiny and his style of training, but i would still watch your videos because you seemed very knowledgable on other more obscure aspects of fitness like speed and power training. now i can finally watch your videos without any guilt!
You should check out his recent video on alpha destiny bro
@@snakesoccult2444 ive seen it already, good that he changed his mind, just didn’t understand his hatred towards him in the first place
@@zanderbederi neither but Im out of touch until recent days
@@zanderbederi did he say he hated him?
@@GODAIM-ANDY no, I had nothing against him personally. I just wasn't a fan of things like rack pulls above the knee.
Holy shit I literally predicted this video on last week’s
ICP (Insane Conjugate Posse) have the Conjugaloes #magnets
Would you consider the conjugate system to be advanced since it requires max effort days and that may not be suitable for people still mastering the movement? That seems like a key a part of the method since itll be hard to make progress while cycling variations otherwise. Or would you reccomend just going high intensity but not max on those days for newer lifters as that is what I'm leaning towards? Just started focussing on the big 4 as a means of rehab/prehab after seeing your reviews of the seedman israetel debate and kneesovertoesguy and its going amazing!!
it's not 'advanced' but it's also not 'novice'. i'd say intermediate minimum. if you have been lifting for 6 months and following a novice program and finished out your 'noob gains', conjugate is fine even for early intermediate lifters.
Conjugate system is great but if you do like Alpha destinty (reverse band + slingshot + chains) then yeah its weird.
In my opinion, Matt Wenning's way of conjugate is best for raw powerlifters
You've probably mentioned this before, but do you take deload weeks with this method?
yes
Yes I run it and deload every 4-7 weeks
Yeah, I would go by feel. The program itself is intuitive by nature so I would use thst feedback to decide when it was time to back off.
Conjugates biggest strength is also its biggest weakness....that its so easily modifiable. Keep the selection of ME exercises low, maybe 5-8 slight variations for each lift and Just rotate them through. Deload every 3rd to 5th week and Go milk those slow and steady gains
This reminds me of the "which martial art is the best?" Debate
A) it depends mostly on the teacher and the practitioner
B) different Martial arts have different strengths
Jiu jitsu is best 💪
@@BrandonWilliams-wf6hg XD
@@watermelon1221 kickboxing Sambo and traditional wrestling are good in the cage. But all those fighters have to know the basics of jiu jitsu. Or else they would get choked out or arm bared.
@@BrandonWilliams-wf6hg dafuq my comment got deleted
In a way, it kind of matters. For an example, I’m not going to depend on karate if I want to improve my grappling. Likewise if I want to know how to strike better, I’m not going to be going through jiu -jitsu classes to get there.
Is there a way to do some rotations in the ultimate program? I was hearing that westside style rotations work better to prevent overuse injuries overtime and are better for longevity. Is there a way to reconcile that with the ultimate program?
During the autoregulated phases in block 2 you could rotate those exercises on a weekly or bi-weekly or tri-weekly basis, instead of running the same exercise for the entire block. That would create a very similar concept as the Conjugate "Max Effort" Day.
@@EnkiriElite ok that makes sense. Do u think rotating the block 1 lifts with a set rep scheme and like an rpe scale method might be worth it or too wonky?. I’m trying to do rotations bc I think it will keep joint wear and tear down so I can keep this program up into my 30s
BUT WHAT ABOUT ORC MODE TRAINING?
can someone clarify what ramp to heavy 1-5 means? thanks
If you are ramping to a heavy triple you do sets of 3 whio slowly adding weight to the bar until you get to the heaviest clean set you can do that day. So if your squat max is 300 you might go 95x3, 135x3, 165x3, 195x3, 225x3, 245x3, 265x3, 275x3.
Brain: Enkiri posted a video you gotta watch it
Me: why
Brain: you just gotta
Nah man, "Me" was right.
So how you have it here you are "maxing" out (1-5 reps) on pullups and dips in the same week?
Yes but on different days.
Conjugetsome!
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You use Whey as chalk?
Has anyone noticed his lower leg size vs the rest of his body?
Hey Guys! What's the No1 written source on the conjugate method? I have seen some books from Louie online, but the reviews are not all that positive...
I would just put the pieces together by reading from various sources, such as Louie himself on the Westside website, along with others who have successfully run the program like Alphadestiny. I think you'll get the most out of it that way, by using multiple credible sources.
@@EnkiriElite OK, thanks for the feedback!
Hey alex can i know your intro music theme?
as of this video it was just some jingle I made up in Garage Band lol
Trying to think of how I can incorporate this into a weightlifting program
I wouldn't lol. I would follow the Russians and the Chinese, but with weight-lifting you can't escape the technical aspects of the lifts, which requires much more frequent practice than the powerlifts to truly master.
@@EnkiriElite not specifically the Olympic lifts, but squatting and deadlifting type movements as part of an oly lifting program, I suppose the Russians and Chinese know what they are doing, I just enjoy the variety of switching lifts
@@allstrongfitness fair enough man! All comes down to goals anyway. If you are fine knowing that you are only achieving 85-90% of your "potential " in the sport of weightlifting but you have 10 times more fun doing it....well that sounds like a good tradeoff to me!
@@EnkiriElite agreed. Love your videos and appreciate the quality content.. enjoy your Sunday brother
Whats the model of those weightlifting shoes? They look sick
10:46 what exercise is this?
RDL
Couldn't you say that the Boogz does bulgarian conjugate?
So when you starting your first cycle and you need any help with pinning that bootie?
Is hair loss a side effect of steroids? lots of bald dudes in Westside lol
Yes lol
I feel like as well that when you get as strong as them you start losing hair as well.
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3 variations are not enough what so ever ; you will plateau very quickly if you're advanced. I'm sorry but you're opinion is built on inexperience with the conjugate system.
Is a 550lbs deadlift at 160lbs ish not advanced ?
Bro your back looks like it has the bat symbol on it lol
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Haven't watched but taking brazen shots in the dark: Nope. Edit: Guess I was wrong guise but it wasn't Westside either so it's fine.
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Westside is broscience central LOL
Broscience is better for weight training than real science, imo.
It created the worlds group of strongest lifters that dominate for a decade or two so clearly the ‘bro science’ speaks for itself. Louie is considered the godfather of powerlifting for a reason, he knows A LOT.