Benn doing some singles and doubles in my compound moves one week a month. Then back to some standard hypertrophy / body building . wow really making me stronger all around. Thanks . awesome info.
For max effort you recommended the following for frequency: 50%- Good morning type exercises 40%- Squat exercises 10%- Deadlift Can I play around with the percentages like putting (much) less emphasis on good morning exercises or is that type of movement really a pillar of conjugate? Thanks.
I'd say the percentage is good as is. I believe it is a pillar of the Conjugate program, but I haven't ever had it as the main or first movement of the day. In my programming a hip hinge has always been a supplemental exercise. I had programming done by Brandon smitley of elitefts for a year and a half and that's the way it was.
@@alexferreira6100 Yeah i'm just confused since Dave really seemed to put it in the max.effort.main exercise slot and I dont see myself doing more GMs than squats as ME
@@aba192 I'm going to in about a month or two follow his plan from these 2 podcasts. Can't knock it till I try it. On days my ME are gm ill just do goblet squats or close stance ssb box squats as a sup movement.
@@bigdavidsmith7167 tending to do more squats and deadlifts as a percentages, my GMs are my strong point so I tend to rotate them in when Im a little too banged up for SQ or DL, and I use gms as a supp alot of the time
I’ve yet to watch the stream, but if anyone can help I’d appreciate it. How do I determine how much weight to put on the bar vs band tension on dynamic work? And also, is it worth doing max effort work with bands or not? Cheers anyone who can help even if it’s just directing to another video or article.
Hey! Not too much of an expert myself but as far as I can understand adding band tension on dynamic work would make the percentages a bit lower but as for the specific load honestly that really depends on you. I've seen suggestions such as 30/35/40% 1RM but again this may or may not apply to you and it's much better to test things out yourself. As for max effort work with bands, that's another way of adding variability to your lifts. The goal of the max effort method is to strain so as long as you get to that level you should be okay. Just make sure you don't take out the straight weight work and solely do accomodating resistance though. Hope this helps!
Percentage is a matter of opinion and kind of a guideline. Dave says one thing, Louie another, Matt Wenning another, Brandon Lilly another etc. what I found worked for me was to work up to where I was getting the right bar speed while having the resistance needed. I use different percentages for all three main lifts. That is what seems to work best for me. I also don’t use bands or chains all the time. I rarely use them for bench. Again that is what seems to work for me. That may not work for you. When adding bands or chains you want the weight you have chosen to be the weight at the top including the bands or chains. The general rule of thumb is 25% of the weight will be from bans and or chains. Again that can be played with for what works best for you. So if the weight you need is 185 your band/chain weight at the top would be ~45lbs and bar weight of 140 totaling 185 at the top. Work your weaknesses. If you are weak at lockout then yes train with bands on ME, if you are weak out of the hole, off the chest or off the floor then bands probably aren’t ideal for ME. But you can still rotate them in if you want to overload the top. The fun part, and suck part, with conjugate is you really focus on your weaknesses to bring them up. Spend some time figuring out the dynamic work and keep with it. It took me a bit to dial in what works for me, but half believe that I get more out of dynamic work than I do ME work. Maybe it is all in my head but my lifts have gone up since I fund what seems to work for me.
Interesting comments about the eccentric comparison of chains vs bands where your body needs to absorb the potential energy of the bands but the ground absorbs the potential energy of the chains. This obviously makes the eccentric of bands more taxing but the opposite is true during the concentric. Bands make it so that peak power output is lower during concentrics but that power output is more consistent. I'd assume that would make bands better on joints than chains or reverse bands, unlike Dave's conclusion.
Thank you so much for these videos. What a wealth of information
Benn doing some singles and doubles in my compound moves one week a month. Then back to some standard hypertrophy / body building . wow really making me stronger all around. Thanks . awesome info.
For max effort you recommended the following for frequency:
50%- Good morning type exercises
40%- Squat exercises
10%- Deadlift
Can I play around with the percentages like putting (much) less emphasis on good morning exercises or is that type of movement really a pillar of conjugate? Thanks.
I'd say the percentage is good as is. I believe it is a pillar of the Conjugate program, but I haven't ever had it as the main or first movement of the day. In my programming a hip hinge has always been a supplemental exercise. I had programming done by Brandon smitley of elitefts for a year and a half and that's the way it was.
@@alexferreira6100 Yeah i'm just confused since Dave really seemed to put it in the max.effort.main exercise slot and I dont see myself doing more GMs than squats as ME
@@aba192 I'm going to in about a month or two follow his plan from these 2 podcasts. Can't knock it till I try it. On days my ME are gm ill just do goblet squats or close stance ssb box squats as a sup movement.
how'd it go i'm also confused?
@@bigdavidsmith7167 tending to do more squats and deadlifts as a percentages, my GMs are my strong point so I tend to rotate them in when Im a little too banged up for SQ or DL, and I use gms as a supp alot of the time
Dave when can I come for a squat class?
Thank you so much for these videos. just started conjugate being a intermediate lifter. Loving the variation that the system offers.
Hur går det för dig?
Thank you for this info
Can you put time stamps. It's hard understanding for 2 hours
Can’t believe this shit is free
I’ve yet to watch the stream, but if anyone can help I’d appreciate it. How do I determine how much weight to put on the bar vs band tension on dynamic work? And also, is it worth doing max effort work with bands or not? Cheers anyone who can help even if it’s just directing to another video or article.
Hey! Not too much of an expert myself but as far as I can understand adding band tension on dynamic work would make the percentages a bit lower but as for the specific load honestly that really depends on you. I've seen suggestions such as 30/35/40% 1RM but again this may or may not apply to you and it's much better to test things out yourself.
As for max effort work with bands, that's another way of adding variability to your lifts. The goal of the max effort method is to strain so as long as you get to that level you should be okay. Just make sure you don't take out the straight weight work and solely do accomodating resistance though.
Hope this helps!
Percentage is a matter of opinion and kind of a guideline. Dave says one thing, Louie another, Matt Wenning another, Brandon Lilly another etc. what I found worked for me was to work up to where I was getting the right bar speed while having the resistance needed. I use different percentages for all three main lifts. That is what seems to work best for me. I also don’t use bands or chains all the time. I rarely use them for bench. Again that is what seems to work for me. That may not work for you. When adding bands or chains you want the weight you have chosen to be the weight at the top including the bands or chains. The general rule of thumb is 25% of the weight will be from bans and or chains. Again that can be played with for what works best for you. So if the weight you need is 185 your band/chain weight at the top would be ~45lbs and bar weight of 140 totaling 185 at the top. Work your weaknesses. If you are weak at lockout then yes train with bands on ME, if you are weak out of the hole, off the chest or off the floor then bands probably aren’t ideal for ME. But you can still rotate them in if you want to overload the top. The fun part, and suck part, with conjugate is you really focus on your weaknesses to bring them up. Spend some time figuring out the dynamic work and keep with it. It took me a bit to dial in what works for me, but half believe that I get more out of dynamic work than I do ME work. Maybe it is all in my head but my lifts have gone up since I fund what seems to work for me.
Dave, what percentage gain in my bench would i get from getting a silicone butt to sniff amonia out of?
Great stream man i watched it live but i'll comment here as well so that your video will get a better rating on youtube
Interesting comments about the eccentric comparison of chains vs bands where your body needs to absorb the potential energy of the bands but the ground absorbs the potential energy of the chains.
This obviously makes the eccentric of bands more taxing but the opposite is true during the concentric. Bands make it so that peak power output is lower during concentrics but that power output is more consistent. I'd assume that would make bands better on joints than chains or reverse bands, unlike Dave's conclusion.