From all that I have read and seen: This is by far the best explanation I have seen on how to build your program. You detail the method while creating a program, it makes so much sense seeing all together! Simply awesome!
Elitefts is by far the channel I’ll rewatch older videos the most. I’ve seen this one a dozen times alone. This is the best content out there and Dave knows how to translate it for anyone at any level. We’re beyond lucky to have Date Tate in a world on snake oil sales people
Easily the most digestible explanation of the conjugate system I've ever seen. I've taken so much from this. New program starting very soon. Cannot commend you guys enough for the content you put out. So fascinating watching Dave just pour all this out in one session. Pure gold.
Thank you so much. I am studying to be a tactical athlete coach but I’m coming from a bodybuilding background and the strength side has been harder for me to grasp. Between your content and Matt Wenning, I feel like I am finally understanding strength training. ❤️💪🏻
This is awesome, I def had a bunch of questions bcs Louie explain things a bit weird in his west side barbell training methods book, thanks a lot for this video.
@@thebackbencher666 He means "don't plan what exercises to do each week beforehand". It's meant to be auto-regulated - on feel. You decide what to do and what variation when you come to the gym. Only the methods and patterns are programmed, not the exact exercises.
This is extremely simple compared to what real WSBB athletes do and the numbers they deal with. He literally just gave you a template to follow? What else do you need lol? Maybe key in on how talks about the Reverse Hypers and GHRs. Then what exercises are strictly Main Movements and which ones need to be supplemental movements. He gives specific reasons on why this movement should be here vs here. Once you go through it again it’ll all make a lot more sense! Good luck!
@@thebackbencher666 yeah man, think heavy singles for heavy days, then just wave your light days with 12x3, 10x3x 8x3 sets x reps then restart it with new exercises. The Dynamic Day is the day you should really pay attention to in this video.
Stephen Mikus Really good! I’m enjoying it more so I think I’m putting more effort into my training. Not seen the increase in strength yet because it’s kind of hard to judge.
When rotating lifts remember grip width and foot width are big variations, close grip, grip thumb length away from smooths, pinky on the bar and index on the bar. Estimate your max on index on the bench and take off 5% the closer the grip gets. So close grip will be 15% less. Works well for late novices and early intermediates.
how the fuck does someone dislike this, im gonna call them out cause you know you straight hating!smh. Thanks for your free content Dave its value to the max
Google " westside barbell extra workouts" Louie has articles laying out the workouts they did, and when to do them. It's on the westside barbell website under articles.
thank u 🙏🏼🙏🏼🙏🏼... good and detailed explenation would like to ask mr Tate , what exactly do u mean when u say that a high aerobic capacity would be something that u would have to recover from ? ... as far as i know a high aerobic capacity is benefitial for recovery in any case.... thank u
Outstanding video! I am amazed by your knowledge and ability to communicate it to us meat heads. I feel like I need to squat 3-4+ times a week how would this fit into this method? Thanks for your time
I find I keep doing more research on this because i cant get a grasp on it completely. Been researching for 3 weeks after I discovered it with westside barbell. I bought their deadlift and sqaut manual and didn't really understand it. any advice out there on where to start with all this??? This video does help. I understand a little more
Towards the end of the video you stated that if you bench 300 then go to a meet and bench 325 easy, your dynamic work should stay the same and you should not increase anything. I’m wonder if you could elaborate more on this please? BTW this is the best video ever made on simplifying the conjugate system and Elitefts is the bomb!
Great video. Didn't know anything about Conjugate before this and just wanted to know, before I study the 8 keys article listed in the description whether that and this video could be used to build one's own conjugate training programme. Thanks
Nice video! A question should i increase the weight on my bench press, deadlift and box squad every week? And if so only on the max effort day or at the dynamic affor day?
xavier van de Laar Depending on how you feel you can increase the weight or go for a PR on Max Effort Day on one specific exercise like around every 2-3 weeks in a wave or training cycle.You can also increase band tension but keep the bar weight the same on Dynamic Effort Days. I personally like too have 1 week for loading weight for max effort days and loading band tension for dynamic effort days then 1 week for deloading weight for max effort days and deloading band tension for dynamic effort days and finally 1 week where I keep the weight the same for all of the sets and keep the band tension the same for all the sets except for my warmup sets. On dynamic effort days if you are really focused on speed training then load the band tension but lower the weight or keep the same weight to make it harder. On max effort days if you are really focused on strength training the load the weight without any band tension then go for maximal speed for anywhere from 80-94/95%
@@llleerrooyy I’ve read on a couple forum sites that west side is periodised into accumulation , intensification and realisation phases where they apparently don’t hit any maxes for a few weeks at a time but I can’t find any official evidence for this . Would you happen to know ?
@@Dan.Tejeda yeah maybe a 1 and 2 board (possibly a 3 if you’re got really long arms) once each in a 10-12 week ME cycle and maybe for 3-4 weeks at a time for sets of 6-8 reps straight after DE bench if you’re looking to build lockout
This is my 4th time watching this video. Still trying to figure out. How many exercises are we talking? 1 main movement. 1 supplemental or 2? And how many accessories? 2?
What do you think of this? For every plate you have on a lift you cycle through 4 maxes. If you’re a 2 plate bencher you’ll have 8 lifts and a 3 plate squatter 12 lifts.
Quick Q, Dave.. My friend and I are going to switch to your conjugate template very soon, I'm a novice-intermediate and he's more advanced, but we were thinking of adding volume to the ME and the DE main movements portions, something like this: ME Lower: Backoff sets 3x5, deadlift(or squat) variation 2-3x8 ME Upper: Backoff sets 3-5x5 Roughly same thing for the Dynamic effort.. Is it acceptable or do you think it might be counterproductive? We're pretty much gonna stick with your supplemental and accessories for awhile btw. < THanks!
Nick Scarfo are you running this for powerlifting? Dave has mentioned before that he doesn’t like back-off work. The main goal for ME work is to strain, and do 2-4 reps over 90%. However - a format I have used before with success is to work up to a 1RM on a variation, then back-off to 90% x 3 reps, then 80% x 5 reps. Dynamic day already has your volume covered so there would be no need to back-off work. The volume in this style of training comes from the DE day and your supplemental/accessory work.
This is why there is so much confusing regarding Dynamic Effort Percentages..... I just came from Matt Wenning's channel and says 30-40% is the ideal wave for speed work? Meanwhile Dave says upwards of 70%?
There’s no singular right answer here (Dave Hoff and AJ Roberts used 25% on bench) because everyone’s capacity is different. Basically week 3 would be the heaviest weight you can still move reasonably fast and recover from. I think the girls just before Louie passed were using 60% + 33% accommodating resistance for 4 sets of 6 at times.
Just now getting on this method two years into powerlifting and you my friend are the best at explaining this for a meat head. Im hoping this takes me from 1800 to 2k within the next year
As in with everything prescribed? That's the thing, you figure it out yourself. You can't write out a one size fits all programme bc one size doesn't fit all.
while I do generally agree with what Tobias said, if you want a prewritten program, I suggest looking up brian alshrue, he has a free conjugate program on his youtube channel
Say you're an intermediate lifter and dont have access to a wide variety of bars or any chains/bands. Can you do a conjugate system just alternating SQ/DL every other week for the max effort days or will you burn out that way? Also, can you run this template on a mon/tue/thu/fri split?
I think you would still need to rotate through a few more lifts. But don't think of it as just squats/deadlifts. Consider things like deadlifts from blocks/deficeit, different grips etc. Squats and Good Mornings from pins/straps. Also with squats you could consider Zerchers/Fronts etc. Theres heaps of different variations that can be dont with just a straight bar. Have a look at a guy called Burley Hawk on instagram. He trains at Westside and gives out some good information on congujate. If you go back though his stuff, he has some good max effort lifts that can be sued. In terms of scheduling, I think you should be fine to run it that way. General rule of thumb for congujte is leaving 72 hours between lifts. I.e If you Bench monday, than bench again thursday, you've left 72 hours. Hope this helps.
@@Franklifts77 For assistance I do stuff like stiff leg deads, front squats, etc. so what would I alternate the main lifts as being? I lift in a shitty commercial gym that doesnt have blocks or any kind of special bars and only one rack even has safety pins to do pin work. No bands, no chains, nothing. Just two shitty racks, a bar and plates. So for the squat/deadlift slot, what would I rotate to not burn the same few exercises out?
@@krakistophales for specifically SQ/DL you can do Paused, Front, Pin, Hughbar, Lowbar, Zercher, Alternating Foot Stance for squats; DL's can use Sumo, Conventional, Paused, Rack pin height, Blocks at varying heights, Snatch grip. There's plenty you can do man, you just have to look. General rule is to try not to perform the same ME variations within a 4-6 week cycle, so if you Front Squat, don't Front Squat again for another 6 weeks at least.
@@SwizyInHD My gym's racks lowest rack setting for pulls is basically like knee level so i cant get it any lower to get a good ROM and any higher will be rack pulls above the knee. The gym has no blocks, and the plates aren't flat on one side so I cant even do deficit pulls. You also cant even stack a few 45s on top of eachother to do block pulls cuz theyre all uneven and slide around. I already do front squats and stiff leg deads as assistance movements, so what could I do instead?
krakistophales honestly if you’re serious about powerlifting, go to a different gym. If you have no other gym options then you can buy or build your own blocks and bring them to the gym. You can also use these blocks for box squats and varying height deficit deadlifts. Keep doing front squats or straight leg as assistance but when you use it as your max effort movement, do something different. For assistance ham string curls, leg presses, barbell good mornings. And honestly get creative, do box squats and move the height, do a low box, a high box, a pause squat, get some bands on elitefts this month I’m sure they’ll have a sale and throw the bands around your feet and over your belt and do a band walk for time, you can also put a band around your feet and over your belt when you do squats or deadlifts and it gives some accommodation, do pull-ups, shrugs, bent over rows, back raises. Again, go to a new gym if powerlifting means anything to you. Also, if you can’t figure it out without deficits or block pulls then I would guess you need a simpler program,
On dynamic days, 1. Do i execute the reps as fast is i can ? 3 reps of 60% of my 1 rep max seems...pointless or am i still missing something ? 2. Do you always do dynamic day that way ?
All about the neural adaptation and rate of force production, not strength in dynamic days. If you don’t have bands, then use the weight at the percentage you have 50-65 and move as fast as possible while being efficient and having good form
@@diabolical1976 you obviously have never done any grappling before my friend. I encourage you to try. You will begin to move your body in ways like never before
@@1990sodapop It does not matter if I have grappled or not. Your body was meant to move one way and one way only. Any deviation in that process, it not only affects your performance capabilites, it puts you at a greater risk of injury. If you are using your core as a prime mover, you are compensating for weakness in other areas of your movement paradigm. You don't have to listen to me, or my kinesiology degree, that's fine. I have people that pay me well enough for that same advice I just gave you. Pura Vida my friend.
@@1990sodapop I agree with you, i wrestled and did Brazil jiu jitsu and core strength helps a lot especially playing guard, but heavy squats I've noticed help core development enough to skip crunches and abs
The whole point of conjugate (and any other methods anyways) is to work on your weak points, that's why no spreadsheet is needed here. Dave explained perfectly how to make a Conjugate plan, just listen to him carefully, make some notes, see where do you have some sort of sticking point and make it!
