What is the Westside conjugate method?

The conjugate training method is a weightlifting program that's primarily designed to build strength. It's sometimes referred to as the Westside-Barbell Conjugate Method or Westside's Conjugate Method.

What is the conjugate method of training?

Conjugate training is simply a way of saying that you constantly rotate your exercises in and out of the program. This comes into play on the Max Effort Day and with the Special Exercises / Assistance Work. Typically we will perform the competition versions of our Squat, Bench, and Deadlift on the Dynamic Effort Day.

What is the Westside training method?

The Westside method incorporates 4 workouts per week, training: Upper body and bench press related exercises in one day. Lower body, including squat and deadlift related exercises the another day.

Is the conjugate method good for raw 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.

Does Westside work 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 do I increase my squat Westside Barbell?

squatter, start with 50% for 12 sets of 2 reps with 45 seconds rest between sets. Stay with 12 set of 2's for 3 weeks, jumping 2.5% each week. At 57.5 and 60%, drop the sets to 10; 60% of 600 is 360; 360 X 10 sets of 2 reps = 7200 pounds.

Why does Anderson squat?

The Anderson squat is a squat variation that starts with the bar from a dead stop at the bottom position of the squat. By emphasizing the concentric portion of the lift, it can help you improve your squat lockout, improve your hip mobility and glute strength, and develop more power in your lower body.

What is the Texas method?

The Texas Method is a three-days-per-week training regimen that emphasizes volume on Mondays, active recovery on Wednesdays, and intensity on Fridays. Rippetoe was inspired by an old bench press workout from Canadian strongman Doug Hepburn, in which Hepburn would do 5 heavy 1-rep sets followed by 5 heavy 5-rep sets.

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 is the Russian squat program?

Russian Squat Program

Also called the “Soviet Squat Routine,” this is one of the more common squat programs used by Olympic lifting coaches in the past decade or so. It involves squatting three days per week for six weeks, and every other session is based around 6 sets of 2 at a standard weight throughout the program.

Can you workout at Westside Barbell?

The Westside Barbell powerlifting club uses all types of rows including barbell rows, machine rows and lat pulldowns. Some Westside athletes perform an upper back exercise every single workout – even on their lower body training days!

What is Westside Barbell program?

The Westside system requires your athletes to perform a 1 rep maximal lift on a special squat, rack deadlift, clean/snatch variation or elevated deadlift standing on a 2” or 4” box. What does “max out” mean? Simply work up to a max single repetition.

Who trained at Westside?

I am proud to say not only Matt trained at Westside, but also, Dave Tate, you made Elite Fitness. Jim Wendler of 5-3-1 Fame, although it does not add up, trained at Westside. Along with the Brandon Lilly and his cube system. And of course, Mark Bell and his Super Training gym.

Who developed the conjugate method?

The original conjugate system (referred to then as the coupled sequence system, CSS) was originally developed under the Dynamo umbrella of the Soviet Union in the late 60's-early 70's. From a macro view the CSS is a systematic development tool used to organize multi-year training.

What is conjugate periodization?

After a period of time, the emphasis is switched to another quality while putting the quality that was just developed at maintenance. The conjugate sequence system can either be set up in a linear or undulating fashion.

What is an inverse curl?

When used properly, the Inverse Curl works the entire posterior chain, initiating a firing pattern in the lower body muscles that develops greater athletic-oriented strength and explosiveness (be it for throwing, sprinting, jumping, lifting, etc.).

What is a joker set?

Joker sets are a way of adding volume to your workouts without overdoing things. They also encourage you to test your strength on a regular basis. As with much of Wendler's lifting philosophy, Joker sets put the onus on you, the lifter, to train intelligently.

What is 5 3 1 program?

The 5/3/1 method is a four-week cycle that requires four workouts per week. Each workout session centers on one core lift: the bench press, squat, deadlift, or shoulder press. The rep scheme is as follows: Week one: For each workout, perform three sets of five reps (three x five) of one lifting exercise.

What is TM in weightlifting?

The Texas Method (TM) is a strength training program renowned for its ability to provide intermediate to advanced lifters (those with 18-24+ months of continuous training according to legendary strength training coach Mark Rippetoe) with increased variety and physical adaptation.

What is hack squat?

What is a Hack Squat? The HS is a Squat variation that is performed on a machine and involves pushing the weight away from you, at an angle, as you stand back up. You must stand on the plate with your body leaning back against the pads. The weight is moved during the concentric phase of the movement.

What does the Jefferson squat work?

Jefferson squats help build muscle in your entire body.

They target the triceps, hamstrings, adductors, and inner thighs. In addition to being a great strength-training exercise, Jefferson squats increase hypertrophy, affecting the visible size of muscles.

What is a sissy squat?

The sissy squat is a top exercise for building quads, working on your hip flexors and strengthening your core simultaneously. It involves locking your feet in a fixed position and leaning right back, with the tension on your thighs, before bringing yourself up again - most easily completed with a Sissy Squat Bench.