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The Westside-Barbell Conjugate Method: A Users Guide

by Jordan Syatt on Sep 26, 2011 in Athletic Performance, Training, Westside Barbell | 105 Comments

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The Westside-Barbell Conjugate Method: A Users Guide A Brief Disclaimer

About Syatt Fitness My name is Jordan Syatt and I’m a strength training and nutritional consultant. I'm a World Record Powerlifter, I've been featured in publications such as T-Nation, Muscle & Fitness, and Men’s Fitness Magazine, and through this website I will provide you with the necessary tools to achieve and maintain your ultimate fitness-based goals.

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Before I begin it’s important for me to clarify what I aim to accomplish through writing this article:

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In writing this article I solely aim to provide a reliable source of information which outlines how to use The Westside-Barbell Conjugate Method.

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This article will not be devoted to explaining the science or methodology behind Conjugated Periodization. I will not discuss other forms of periodization (i.e.

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linear/non-linear, undulating, etc.), nor will I give my opinion on any of these periodization models as an “effective” or “ineffective” means of training. If you’re looking for a description of why this method works or how it compares to other methods of training I suggest you stop reading here.

This article is exclusively meant to be used as a guide/resource for those intending to learn how to make use of The Westside-Barbell Conjugate Method. Period.

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As I am sure many of you know, Westside’s methods are anything but common knowledge. While some professionals have tried (and failed) to create mock-Westside templates, the reality is very few people have even the most basic understanding of Louie’s system never mind fully comprehend it. Therefore, each and every one of you should be asking yourselves, “What qualifies Jordan as a knowledgeable resource in regard to Westside’s training methods and why should I trust him?”

Well, I’ve been fortunate enough to have worked, trained, interned, and competed under Louie. I have taken The Westside-Barbell Certification and am currently

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Westside Barbell Certified. While I in no way, shape, or form claim to be a leading expert on Louie’s methods (seeing as I consider Louie to be the only expert) I do have an extremely good understanding of his methodology and how to use it.

Finally, I’d note this article is significantly longer than any of my previous work. This article is not meant to be read once with immediate comprehension as I fully expect my readers will need to read, re-read, and read this article again in order to understand all of the material provided.

Popular Now that I’ve gotten my disclaimer out of the way, here is The Westside-Barbell Conjugate Method: A Users Guide.

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Westside Barbell is the strongest gym… in the world!!!!

To give you a better understanding of how strong Westside really is, here are some concrete numbers to work with.

Westside is currently home to: 33 men who have bench pressed 700+lbs 8 men who have bench pressed 800+lbs

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2 men who have bench pressed 900+lbs 17 men who have squatted 1000+lbs 6 men who have squatted 1100+lbs 18 men who have deadlifted 800+lbs and 13 men totaling 2500+lbs, 7 men totaling 2600+lbs, 2 men totaling 2700+lbs

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Louie Simmons, the founder and owner of Westside, is the driving force behind the gyms’ success. Louie himself is 1 of only 5 lifters in history to total Elite in 5 different weight classes and the only person over 50 years old to squat 920lbs, bench press

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To say that Louie is a freak of nature would be an understatement.

Support for SyattFitness is Sincerely Appreciated While Louie has, and continues, to make innumerable contributions to the strength industry, perhaps his greatest achievement to date is his creation of The WestsideBarbell Conjugate System and the subsequent world-wide attention that has been given to understanding the benefits of Conjugated Periodization.

Those who have researched and investigated Louie’s methods are likely aware that he makes available numerous articles and products specifically geared towards explaining The Westside system. In spite of his efforts it seems the majority of people are absolutely clueless on how to correctly and efficiently implement his methods into their training. As a result, I figured I’d do my best to outline a “simple” and straightforward guide designed specifically to instruct the masses on how to properly use The Westside-Barbell Conjugate Method.

The Westside-Barbell Conjugate Method

It’s important to understand the Westside system is, first and foremost, designed to develop strength. It was not created for optimal fat loss or to improve general health. Plain and simple: Westside trains for strength. If this doesn’t fall in line with your goals/area(s) of interest this may not be the optimal training system for you.

Frequency + Methods

The Westside System adheres to a 4-day per week training schedule and uses an

upper/lower split. More specifically, as Westside is a powerlifting gym the upper/lower split can be more suitably defined as a Squat and Deadlift/Bench Press split.

Westside’s training schedule can be further broken down into two distinct categories based on two of the three principal methods of training: The Maximal Effort Method and The Dynamic Effort Method.

The Maximal Effort Method is defined as “lifting a maximal load against maximal resistance,” and “should be used to bring forth the greatest strength increments,” (Zatsiorksy). Westside devotes 2 training sessions per week to focus on Maximal Effort Training: One Max Effort session for the Squat/Deadlift and another Max Effort session for the Bench Press.

Max Effort Squat/Deadlift: One day per week is dedicated to Maximal Effort training for the Squat and/or Deadlift. On this day the trainee must choose either a Squat OR a Deadlift variation and work up to a 1-3 repetition maximum (1-3 RM). I’d note the use of a Good Morning variation is also acceptable but almost exclusively in the form of a 3RM. This is known as the “Main Move” and must be the first exercise of the day.

Max Effort Bench Press: One day per week is dedicated to Maximal Effort training for the Bench Press. On this day the trainee will choose a variation of the Bench Press and work up to a 1-3RM. This is known as the “Main Move” and must be the first exercise of the day.

Max Effort Accessory Work: Following completion of the Main Move the trainee must focus on improving her/his individual weaknesses through the use of special exercises. No two people will have the exact same accessory work as each and every person requires specific and individualized programming to improve her/his specific limitations. As such, set and repetition schemes are highly variable and entirely dependent on the situation. The absolute best advice I can provide you with is: Find what you suck at and do it over and over again; once you’ve perfected it, find another weakness and repeat the process again. To quote Louie directly, “Do it until it hurts too much.”

Max Effort Day Guidelines:

1) Frequency: 1 session per week for Squat/Deadlift and Bench Press respectively

2) Main Move: Work up to a 1-3RM in a Squat OR Deadlift OR Good Morning variation for lower body days and a Bench Press variation for upper body days. Take as much rest as you need between attempts (3-5 minutes should be plenty) Do NOT psych yourself up before a max lift; be as calm as possible. There is a huge difference between a training max (TM) and a contest max (CM). Save the craziness for competition.

3) Variations: The concept of variation is where much of the confusion stems in regard to Westside’s Conjugate Method. Without going into excruciating detail, in order to prevent a lifter from adapting or suffering from The Law of Accomodation it is absolutely essential to constantly vary the stimulus being placed upon the body. Therefore, in order to utilize The Maximal Effort Method as often as possible without overloading the central nervous system (CNS) and/or causing adaptation to ones training, you must choose a different variation of the squat or deadlift and bench press every single week.

The most important things to keep in mind when choosing variations are: Variations can be slight and should closely resemble the move you are attempting to replicate. A variation can be as simple as changing the width of your grip/stance or reducing/increasing the movements’ range of motion (ROM). A variation should not be repeated for at least 4-6 weeks. Sometimes I won’t repeat a variation for almost a year! When you finally do repeat a variation be sure to attempt a new 1-3RM personal record (PR). However, DO NOT get impatient and try to break your previous record by a substantial amount of weight. Remember, a 5lb PR is still a PR! Make small/appropriate jumps to ensure your continued success. Anything and everything works! Many people spend entirely too much time trying to come up with the “perfect variation.” Believe me when I tell you that’s a waste of time and effort. Choose a variation which you haven’t done for a while (at least 4-6 weeks) and hit a 1-3RM. As long as you’re handling maximal weight you’re getting the job done.

4)

Accessory Work: As I said, it’s impossible to give precise directions for

accessory work as each and every person has different restrictions, needs, and goals. For example, one person may need to gain mass (in which case they would program higher repetition/volume work into their training) whereas someone else may be need to lose weight while maintaining strength (in which case they would lower the volume and increase the intensity). However, in spite of the vast differences between individuals I do have some standard guidelines to follow:

Max Effort Squat/Deadlift Accessory Work: Following the main move be sure to incorporate exercises for each of these muscle groups: Glutes, Hamstrings, Low

Back (Erectors), Lats, Traps, and Abs. Max Effort Bench Press Accessory Work: Following the main move be sure to incorporate exercises for each of these muscle groups: Triceps, Upper Back, Lats, Shoulders (Anterior/Medial/Posterior), Traps, and Abs. Specific movements should be used for a maximum of 1-3 weeks. For example, if I decide to perform weighted dips as my first accessory move following Bench Press I would progress on weighted dips for a 1-3 week period and then switch to another movement. Attack your accessory work as hard and heavy as possible. You should aim to get stronger in all of your accessory exercises just as you aim to get stronger with your main moves. Find exercises you suck at and do them until you’ve perfected it. You suck at it for a reason, likely because you’re weak. Build up your weaknesses and watch your strength skyrocket.

The Dynamic Effort Method is defined as “Lifting (throwing) a nonmaximal load with the highest attainable speed,” (Zatsiorsky). Westside dedicates 2 training sessions per week to focus on Dynamic Effort training: One Dynamic Effort session for the Squat/Deadlift and one Dynamic Effort session for the Bench Press.

Dynamic Effort Squat: One day per week is devoted to Dynamic Effort Squat training and it runs on a 3-week pendulum wave. The trainee must choose any type of Box Squat variation and perform 10-12 sets of 2 repetitions at 40-60% 1RM for geared lifters or 70-85% for non-geared/raw lifters. The trainee will use this same variation for 3 weeks in a row while slightly increasing the weight each successive week. This is known as the “Main Move” and must be the first exercise of the day.

Dynamic Effort Deadlift: Dynamic Effort Deadlift training can run on the same 3-week pendulum wave as Dynamic Effort Squats or it can be changed every week. The trainee must choose any type of Deadlift variation and perform 6-10 sets of 1-3 repetitions using 60-85% 1RM. This move always comes *after* Dynamic Effort Squats

Dynamic Effort Bench Press: One day per week is devoted to Dynamic Effort Bench Press training and it runs on a 3-week pendulum wave. The trainee must choose any type of Bench Press variation and perform roughly 9 sets of 3 repetitions at 50% 1RM. The trainee will use this variation for 3 weeks in a row while maintaining the same weight on the bar. This is known as the “Main Move” and must be the first exercise of the day.

Dynamic Effort Accessory Work: Dynamic Effort Accessory Work is largely the same

as Maximal Effort Accessory Work with the only major difference being Dynamic Effort days tend to be higher volume/lower intensity than Maximal Effort days. The trainee still must focus on improving her/his individual weaknesses through the use of special exercises and must constantly aim to improve her/his accessory work. Additionally, the same muscle groups trained on Maximal Effort days must be trained on Dynamic Effort days.

Dynamic Effort Day Guidelines:

1) Frequency: 1 session per week for the Squat/Deadlift and Bench Press respectively

2)

Main Move Perform each and every repetition as fast and explosively as possible Take :30 – :60 seconds (maximum) between sets Perform the prescribed number of sets/reps at the appropriate percentage of your 1RM:

Dynamic Effort Squat: 1.

Geared Lifters: 10-12 sets of 2 reps at 40-60% 1RM

2.

Raw Lifters: 10-12 sets of 2 reps at 70-85% 1RM

Dynamic Effort Deadlift: 1. All Lifters: 6-10 sets of 1-3 reps at 60-85% 1RM Dynamic Effort Bench: 1. All Lifters: 9 x 3 repetitions at 50% 1RM

Use the same variation for 3 weeks in a row while simultaneously increasing the weight in each successive week. When 3 weeks have been completed choose a different variation and cycle back down to the appropriate starting percentage of your 1RM

3)

Variations: The variation guidelines are more or less exactly the same for

Dynamic Effort as they are for Maximal Effort. However, I suggest you use the following information to help you make educated decisions.

Squat: Choose any variation but always squat onto a box! Use a wide stance and low/parallel box to build up the hips Use a close stance and low box to build up the low back Use a slightly above parallel box to help with the “normal” sticking point

Deadlift: Choose any variation Use a sumo stance to build up the hips Use a conventional stance to build up the low back/erectors

Bench Press: Choose any variation Use a close grip to build up the triceps

4)

Accessory Work: As I said before, the accessory work for Dynamic Effort and

Maximal Effort is more or less exactly the same. Target the appropriate muscle groups (listed below) but focus on your individual weaknesses. Find movements you suck at and do them until you’re proficient.

Dynamic Effort Squat/Deadlift Accessory Work: Following the main move be sure to incorporate exercises for each of these muscle groups: Glutes, Hamstrings, Low Back (Erectors), Lats, Traps, and Abs. Dynamic Effort Bench Press Accessory Work: Following the main move be sure to incorporate exercises for each of these muscle groups: Triceps, Upper Back, Lats, Shoulders (Front/Medial/Rear), Traps, and Abs. Perform specific accessory movements for a maximum of 3 weeks and then switch to a different move.

Battling Accommodation through Accommodating Resistance

The use of accommodating resistance such as bands, chains, weight releasers, and different specialty bars is one of the key components to Westside’s success. Using these varying tools as added resistance allows one to incorporate more variations into their training while simultaneously targeting specific weak-points. Unfortunately, explaining how to use/set up these forms of accommodating resistance is well beyond the scope of this article. Since the majority of you have insufficient means to use bands, chains, weight releasers, or specialty bars (i.e. don’t train at a powerlifting gym), in addition to the fact that this article is already atrociously long, I’ve made the executive decision to stress the importance of accommodating resistance but exclude

explicit directions on how to use them. You can be sure a future article will cover this topic in detail.

As a result of my guilty conscience for skimping on this section I’ve decided to include this video of Dave Tate from Elite Fitness Systems demonstrating how to use bands. Additionally, while I understand the majority of gyms don’t supply this type of equipment, a good set of bands are not only relatively cheap but are a fantastic investment. Therefore, I’m also going to provide you with this link to Westside’s store which sells numerous bands of varying strengths.

If you want to experience the full benefit of The Westside-Barbell Conjugate Method I highly recommend you invest in a set of bands as the carryover to improved performance is honestly astounding.

A 6-Week Sample I understand this system is extraordinarily complicated and I’ve thrown a ton of information at you. In an attempt to make the programming aspect somewhat easier I have created this 6-week sample program outlining the Main Move variation on Max Effort and Dynamic Effort days respectively. Below the 6-week program I have provided you with several examples of which type of accessory exercises are commonly used at Westside. Keep in mind these are only some of the hundreds upon hundreds of exercises. As long as you remember anything can work then you will truly begin to understand the Westside program.

Week

Monday: Max Effort Squat/Deadlift

1

1) Close-Stance 1) 2-Board Bench 1) Wide Stance 1) Close Grip Below Parallel Box Press. Work up to Below Parallel Box Bench Press: 9 x Squat. Work up to a 1RM Squat: 12 x 2 @ 3 @ 50% 1RM a 1RM 75% 1RM 1) Rack Pull from 1) Close-Grip 1) Wide Stance 1) Close Grip Pin 1. Work up to Bench Press. Below Parallel Box Bench Press: 9 x a 1RM Work up to a Squat: 12 x 2 @ 3 @ 50% 1RM 1RM 80% 1RM 1) Wide Stance 1) Floor Press. 1) Wide Stance 1) Close Grip Above Parallel Work up to a Below Parallel Box Bench Press: 9 x Box Squat. Work 1RM Squat:10 x 2 @ 3 @ 50% 1RM up to a 1RM 85% 1RM 1) Good Morning 1) DBell Bench 1) Conventional 1) Floor Press: 9 Variation. Work up Press. Work up to Stance Parallel x 3 @ 50% 1RM to a 3RM a 3RM Box Squat vs. Bands: 12 x 2 @ 75% 1RM 1) Sumo Deficit 1) 1-Board Bench 1) Conventional 1) Floor Press: 9 Pull from a 2” Mat. Press. Work up to Stance Parallel x 3 @ 50% 1RM Work up to a 1RM a 1RM Box Squat vs. Bands: 12 x 2 @ 80% 1RM 1) Zercher Squat. 1) Rack Press. 1) Conventional 1) Floor Press: 9 Work up to a 1RM Work up to a Stance Parallel x 3 @ 50% 1RM 1RM Box Squat vs. Bands: 12 x 2 @ 85% 1RM

2

3

1

2

3

Wednesday: Max Friday: Dynamic Effort Bench Effort Squat/Deadlift

Saturday: Dynamic Effort Bench

Sample Accessory Work Movements Squat/Deadlift Days All Good Morning Variations 45 Degree Back Extension/Reverse Hyperextension Cable Pull Through Variations

Bench Press Days DBell Press Variations(incline/flat/standing) Pushup Variations (close grip, clap pushups) Tricep Specific Movements (extensions/press downs) All Rowing Movements (cable/dbell/barbell) Lat Specific Movements (lat pull down/chins) Shoulder Specific Movements (rear delt/front/side raises)

Glute Ham Raise/Hamstring Curl Variations Sled/Prowler Pulling/Pushing Lat Specific Movements (lat pull down/chins) Wrapping Up

Rather than conclude with a clever anecdote or inspirational statement, I couldn’t think of a more fitting way to end this article other than with a quote by Louie Simmons, himself, regarding The Westside-Barbell Conjugate Method. So, without further adieu, here is a clear and concise bit by the man who created perhaps the most effective multi-year strength training system in history:

“When lifters repeatedly use the same simple method of training to raise their strength level, they will eventually stall. Like the scholar who must utilize many sources of information to achieve a higher level of knowledge, the lifter must incorporate new and more difficult exercises to raise their standards. Many have the theory that to squat, bench, or deadlift more, you simply have to do the three lifts. If it were that simple no one would need special exercises, machines, or systems of training. But we know this is not true.” -Louie Simmons

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• 2 months ago

Just wanted to say great article, had questions but was answered through other post. I actually have Louie's book, "Vault" but as a condensed version it was very well written.

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david hay es

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• 3 months ago

I'm in my forties I have just started going to the gym this year. My Chiropractor is completely against squats and deadlifts from his professional perspective. I tried dead lifts for the one and only time, keeping it conservative, I pulled my back out. My lower back is my 'weak area'. Should I ever attempt these exercises again, or can you suggest alternatives that would do the same work for a MAX effort. I currently use Bench Bridge with a DB weight, and walking lunge holding DBs

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> david hayes

• 2 months ago

this is just too lol

△ ▽ Gary Fudge

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• 5 months ago

Hi I'm 50 and together with my young training partners, we're preparing for our first comp on 28th July in Glasgow. We live on Orkney off the north coast of Scotland. Personally, at 105kg, I'm looking to hit anything over 200kg each for my squat and deadlift. Lower back is a weak point as well as hams so looking at good mornings and lunges as my extra exercises. My main question is, how long should we look at following this type of routine, when preparing for a comp i.e 5 weeks out, similar to Sheiko comp prep. Thanks for your time in this matter. :)

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> Gary Fudge

• 5 months ago

You can follow this template up until 1 week out from the competition. Westside (and I) use it year round.

△ ▽ Tama

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• 5 months ago

Would you happen to know the title of the article where Louie lays out the Conjugate Method? Or is it several articles that I would have to go through? I'd like to read the minute details and research that he has found. Thank you

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> Tama

• 5 months ago

It's in a bunch of articles. The best resource is his Book of Methods which you

It's in a bunch of articles. The best resource is his Book of Methods which you can purchase on his site.

△ ▽ Noel

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• 5 months ago

Can someone who is primarily training for football power, not necessarily maximal strength benefit from this? Can you give an example please? And how do you know how to spot your weakness without a coach? Thank you

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Jordan S y at t

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> Noel

• 5 months ago

Yes they can benefit using this method. Louie discusses this extensively in various articles. Football players would generally use a bit higher repetitions to promote muscle hypertrophy as well as lengthen the time of each set in order to mimic their sport. So, for example, they might do Prowler Pushes as accessory work, each set lasting about 7 seconds (which is the average length of a football play)

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> Noel

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• 5 months ago

Louie trains many football players using his system. With the conjugate system, everything is being worked out, so you will be developing explosive power as well.

△ ▽ Gues t

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• 6 months ago

This looks like it can be an effective bodybuilding program as well considering the accessory work. From what I've noticed, the biggest bodybuilders are usually the strongest.

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> Guest

• 6 months ago

Have you ever heard of Doggcrapp Training? I was thinking of incorporating the Westside Program into it. Sorry for rambling. I was just wondering what anybody's input would be.

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> Seleti

• 6 months ago

If you're going to incorporate Doggcrapp you'd just stick with the main moves of Westside's programming and then use Doggcrapp for accessory work. 1

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> Jordan Syatt

S elet i

• 6 months ago

Thank you for the quicc reply!

△ ▽ Mik e

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• 6 months ago

No one ever mentions the "Repetition Method" that I know Louie has talked about in additional to DE and ME work. How would this integrate? Or is it a synonym for DE or ME or only for accessorize work?

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> Mike

• 6 months ago

The Repetition Method is more geared towards the accessory work. That's where you tend to use lighter weight/higher repetitions for GPP/hypertrophy/recovery/pre-hab/etc

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Jos hua DeLong

• 7 months ago

I think there is a typo on Dynamic Effort Squat. It says above that geared lifters should use 50% of their max and non-geared should use 80% of their max. Shouldn't these two be swapped? If these were swapped, a geared lifter at 80% is seeing about 50 to 60% load while a non-geared lifter would then see about 50 to 60% load; otherwise a geared lifter would only be seeing about 30% load. The only possibility here is if Louie is talking about if your 1 rep max was set using gear and you are doing your dynamic workout as raw then you could use 50% of your max then so you would be seeing about 80% of your raw one rep max.

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> Joshua DeLong

• 7 months ago

There is no typo. Geared lifters train at ~50-60% 1RM and raw lifters train at ~7085%1RM.

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> Jordan Syatt

• 4 months ago

I suspect any lifter, raw or geared, that is lifting over 60% on his 'dynamic effort' work is moving pretty slowly, and not really gaining the intended benefits of the day.

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> Jason Struck

• 4 months ago

You'd be surprised. It totally depends on the lifter. Some move 70 or 80% like speed work and others move 50% like it's near maximal. It all depends on the individual.

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Ollie

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• 7 months ago

Great post mate, very clear, detailed and well written. Thanks

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Jordan S y at t

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> Ollie

• 7 months ago

Thanks, Ollie!

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jeremy

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• 8 months ago

Great explanation. Would anything in your template change for a raw lifter. I have read multiple arguments as to why raw lifters shouldn't box squat or worry with accomodating resustance.

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Jeremy

> jeremy

• 8 months ago

Thanks for the response. I tried a westside template years age with minor results, but it was mostly my own fault from lack of knowledge. I'm excited and want to give it another shot.

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Jordan S y at t

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> jeremy

• 8 months ago

I noted the differences in Dynamic Effort Squat %'s for Geared/Raw lifters which you should take a look at. Other than that pretty much everything stays the same. Accommodating resistance can and should be used by all lifters. I will say that - in my opinion - raw lifters should incorporate both box and free squats. They are both valid options and provide unique benefits. While geared lifters should focus on box squats raw lifters can get away with more of an even split between the two.

split between the two. -J

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Ludvig

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• 9 months ago

I've always changed between 2 reps and 5 reps and three sets every week for the deadlift, squat and bench press. I always save one rep in the set. So when I do 2 reps it's of course max effort, but when I do 5 it's under 90% of max so is it the repition method? When I do this I won't regress and have never done because I don't do max efooort every week. So my second question is: This method has given me good results in two years I've increased 220 lb on my bench press and in one year 150 lb on my squat and deadlift. Can I keep doing this but add a main move variation that will train my weakness after my main move (like floor press for middle section in bench press) and rotate the reps the same as my main move?

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James

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• 9 months ago

I've followed this by DAVE TATE. What should i do after completion? I dont understand week 9? http://violentheropowerlifting...

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A lex

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• 10 months ago

Jordan thank you for the article. Very concise. I have questions regarding your accomodating resistance. I am unable to work out at a facility that provides chains and bands are very limited. Are there ways to achieve this with other materials? very respectfully, Alex

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> Alex

• 10 months ago

apologies didn't read the latter part. 2

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BEN

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• 10 months ago

hi Jordan. Great articles, helping me a lot. i have one question with regards to DE bench. what is the best way to schedule some progression? bar weight is supposed to stay the same for 3 weeks, does band tension stay the same or can this be raised? on the next wave if i wanted to stick to bench to work on technique, would i up the weights say 5% and so forth and keep going in a similar fashion wave by wave as long as the bar is moving fast!!??? thanks in advance. ben

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Jordan S y at t

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> BEN

• 10 months ago

Ben, 1) Band tension and bar weight stays the same each week of the 3-week wave 2) All DE Bench moves should closely resemble the Bench Press and therefore be used to improve technique. You can up the weight if you'd like but it must continue to move fast. And remember, increasing bar weight doesn't count as changing the variation

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Ty

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• 10 months ago

I might be repeating a question here re: Max Effort days, but just to confirm.... what you you consider to be the minimum & maximum number of sets involved in working up to a 1RM? I ask in relation to wondering how much you would "up" the weight with each set...

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> Ty

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Sorry, just found your other article on Building Up to a 1RM... which probably answers everything!!!

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Ry an

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• 10 months ago

Hey it says for dynamic effort squat for raw lifters to use 70-85% o 1RM I can't shift the wight fast enough I have a 200 kg raw squat so the minimum weight would be 70% 140 kg Louie says on a video the bar must travel at .7-.9 metres per second I can't shift 140 that fast I could shift 100 tho around that speed so if u can clear this up well appreciated

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Jordan S y at t

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> Ryan

• 10 months ago

Ryan, Reduce the weight until you're moving fast enough. -J

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RJ

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• 11 months ago

Great job!!!! Made every very clear!!!! Thank you

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Jordan S y at t

> RJ

• 11 months ago

Thanks RJ. Glad you enjoyed it. -J

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Ray

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• 11 months ago

Great article! I do have a quick questions tho; on the max effort days how long should the rest periods be for the accessory work?

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> Ray

• 11 months ago

Ray, To be honest it's relatively arbitrary. Personally I like to keep them between 2-5 minutes depending on the movement, how I'm feeling, etc. Hope this helps, -J

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Mat t Theo

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• 11 months ago

Jordan, thank you for writing this article and putting it in simple terms. I totally understand the system now thanks to you. I have only one question if you don't mind: How many accessory exercises, reps & sets per muscle group should we be doing? Thanks very much Regards Theo

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> Matt Theo

• 11 months ago

Hey Matt, I covered that topic in my article The Westside Barbell Conjugate Method: A Guide to Accessory Work (http://bit.ly/trq3Jg). It's important to note, however, that specific exercises, sets/reps, and schemes

It's important to note, however, that specific exercises, sets/reps, and schemes are largely dependent on the individual and their weaknesses. Give the article I linked to a read and let me know if you have any more lingering questions. -J

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A ngus

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• a year ago

Brilliantly explained Jordan! I have a few questions with regard to the use of this program for sports outside of powerlifting. I'm a track cyclist (sprinter) that requires a massive amount of power. Obviously building strength and power in the gym is one key aspect to this development, but on top of gym work 4 track sessions a week on the bike are also incorporated. Currently the notion in track cycling is 2-4 gym sessions a week with variations on strength, power, and plyometric work. Typically a gym session in the morning followed by a cycling session in the afternoon 3-4 days a week. Most of the time, less than maximal weight is used (5RM) most likely because it takes time to recover from anything more intense than that, and will probably hamper your cycling ability and recovering ability. My question for you is, because using this method requires going close to a 1RM or 90% 1RM and above for 3 lifts, is the reason because it takes a whole week to recover from such load on the CNS? Secondly, would this load on the CNS hamper my cycling ability and recovery process considering I would have to train 3 other days following ME day on a Monday? Thanks for you time, and once again, grateful for explaining this method so well!

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> Angus

• 11 months ago

Angus, I apologize for the late reply! In regard to your 1st question: There are many reasons why Westside works up to a 1RM only 1x/week. Certainly, the affect on the CNS is a primary concern, but definitely not the only one. In regard to your second question: I can't say for certain as to whether or not this would hamper your cycling ability as it's likely very individual. That being said, if you planned your training cycle appropriately you could absolutely lift at/near 90%+ 1RM 1x/week and still improve your cycling times. My best advice would be to try it and see how your body responds. Run a 6-9 week cycle, track your strength, energy levels, cycling times, etc and see what the result is - from there you can make an educated decision as to how you should progress with your programming. I'm sorry for the vague answers but I hope this helped. Let me know if you have any more questions. -J

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A ndre

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• a year ago

Great post sir. Can we fit in regular deadlifts and squats on some max effort days as well or does it always have to be a variation of a squat and deadlift? If we can, how often do you suggest to do that? Thank you, sir.

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> Andre

• a year ago

During my time at Westside I never saw anyone perform a competition Squat and/or Deadlift - it was always some form of a variation.

That being said, if you aren't regularly competing and are simply looking to get stronger you could incorporate the competition lifts as one of your variations. If that is the case then you should treat them as such and cycle them throughout your training just as you would with all other variations. -J

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Jos h Mc Guire

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• a year ago

5 weeks in on conjugate method....bench pr 400 35lb increase / squat pr 500 35lb increase....haven't tested deadlift but thanks for this article and making it simple to follow

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> Josh McGuire

• a year ago

Congrat's Josh, awesome work!!! I'm glad I could help out. Keep it up, man. -J

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Greg B ark ans

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• a year ago

I'm sure someone else has already posted this - but I'm going to try and say it straight and to the point: -Louie suggests (ESPECIALLY FOR DRUG-FREE LIFTERS) to work your way to 8-10 workouts a week. These "extra" workouts occur on in-between days and as second workouts on Monday and Friday. They are 20-30 minutes and much lower intensity. They involve GPP work and Prehab work for the most part. IF you're a regular gym-goer --> this means do lat and ab and hip work and some rotator cuff work.

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> Greg Barkans

• a year ago

Good stuff, Greg. Thanks for clearing that up -J

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c hewy

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• a year ago

Thanks for the post. I feel like im understanding something wrong but it seems like it says to work lats/back as accessory work each day you work out. if that is the case doesnt it seem like working the back 4 days a week is a lot. Maybe im just reading it wrong. thanks....chewy

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