How do you program a Westside Barbell?
Maximum Effort Method:
- Work up to 90-97% of 1RM.
- Multiple sets of 1-3 reps.
- Start at light weight and progress in small increments to heaviest weight. Generally, warm up using three reps until no longer possible, then switch to one rep. Do not push to failure. Leave a rep or two remaining in every set. Only one 1RM at end.
How do you do conjugate training?
The conjugate method breaks training down into 4-5 weekly training sessions:
- maximum effort upper (Bench Press)
- maximum effort lower (Squat and Deadlift)
- dynamic effort upper.
- dynamic effort lower.
- one extra day for posterior chain and weak point training.
Is the conjugate method good for raw lifters?
Just because a lot of equipped lifters use the conjugate system doesn’t mean it is ineffective for raw lifting. However, if you’re a raw lifter you are not going to train tit for tat as an equipped lifter would. As a raw lifter, you use the same general premises as the equipped lifter: you train where you are weak.
How many days a week is conjugate?
It may not be an all-time record, but it is the most you are capable of on that day, week after week. This is just like the Bulgarian training with the exception of the number of lifts. They would follow this system 6 days a week. Six maximum lifts were done in the morning.
What is the Westside method?
The Westside Method, also known as the Conjugate Method, is a program that is often times misunderstood in the raw powerlifting realm. Most write it off as only working for geared lifters, and instead turn to other types of programming that emphasize volume and simplicity in exercise selection.
What is conjugate periodization?
So… What is Conjugate Training? While most periodization schemes dedicate different blocks of training to different athletic qualities (i.e. one month for endurance, one month for size, one month for strength), A conjugate program trains many different athletic qualities at the same time.
Is conjugate good for beginners?
Problems for Novices. Conjugate is a GREAT style of programming but presents some challenges to the beginner, all of which are addressed in my template. Variety – Conjugate thrives on variety in exercises, especially with regard to max effort exercises. This is why tools like special bars, bands, and chains are used.
Is Westside Good for raw lifters?
The Westside Method is widely accepted as the “go-to” system for developing absolute strength. The system utilizes the max effort method, dynamic effort method, and the repetition effort method. How you choose to use these principles will determine your success.
What days does Westside Barbell train?
As for what days to lift, the Westside lifters follow this split:
- Sunday: Dynamic-effort bench.
- Monday: Maximal-effort squat/deadlift.
- Wednesday: Maximal-effort bench.
- Friday: Dynamic-effort squat/deadlift.
What equipment does Westside Barbell use?
Westside uses two special harnesses. The Zercher Harness is a special harness to hold the barbell while doing a Zercher lift off the floor or doing Zercher squats. It takes the pressure off the elbows. It also has a rack for front squatting, and it is excellent for building an athlete’s squat and deadlift muscles.
How does the Westside Conjugate method work for You?
The Westside system is a combination of the two. Science has proven that training at a 90% or above for 3 weeks will cause physical and mental fatigue. With the Westside conjugate method we switch a core barbell exercise each week to avoid accommodation. The wide variety of special exercises will perfect form.
When did Westside Barbell start using the conjugate system?
Many have asked how Westside developed the conjugate system and why. I started training full time in powerlifting in late 1969 after returning from the army. I had my first power meet in 1966. What an experience!
What kind of training schedule does Westside use?
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 the conjugate method only for geared lifters?
The Westside Method, also known as the Conjugate Method, is a program that is often times misunderstood in the raw powerlifting realm. Most write it off as only working for geared lifters, and instead turn to other types of programming that emphasize volume and simplicity in exercise selection.