This article is based on the book “Westside Barbell Method” written by Louie Simmons, where he talks about the conjugate method and periodization of powerlifting training. Louie Simmons says in the book: With the conjugate method, many methods are combined and rotated, combining training days for speed and maximum effort, where five elements of strength are trained. These elements are:
- Speed
- Explosiveness
- Force-Speed
- Speed-Force
- Absolute strength
Methods used in the Conjugate System
Within the conjugate method, three sub-methods are used in search of strength and muscle gain.
Maximum effort method (ME)
The day you train maximum effort, each lift will influence the next. If today you use 90% of your maximum in an exercise, for example Good Morning, the next time you do this exercise the percentage should be higher. This will directly contribute to the strength gain of the exercise to which it is related, in this case Deadlift.
Louie gives us an example of one of his students Mike, who managed to deadlift 363 kg without having previously done squats or conventional deadlifts on maximum effort day. The maximum effort method trains speed-strength and absolute strength.
Dynamic stress method (DE)
This type of effort is always done with the basic exercises: Bench Press, Squat and Deadlift. Repetitions should be performed with the maximum possible speed, applying maximum force. For example, if your bench is 300 kilos and you are training dynamic effort with 150 kilos, the force you apply to the bar should be the same as if there were 300 kilos on the bar and perform it at maximum speed. The dynamic effort method trains explosiveness and speed-strength.
Repetitive stress method (RE)
This method is similar to the conventional one used in common gyms. The failure in repetitions with isolated exercises is sought, this causes an improvement in the resistance of the subject and an improvement in tolerance to lactic acid. It also promotes the secretion of growth hormone, which causes muscle growth and a factor to take into account in the gain of strength.
Sometimes weights are also used around 20/30% of the maximum, in which the repetitions are not counted but can be several minutes without stopping which helps the recovery of the muscle, since the weight is not enough to achieve a good muscle contraction.
Exercises related to the basics
These exercises are the options for ME days and you should rotate them each week in cycles.
Upper Body
- Floor Press
- Suspended chain press
- Close grip press
- Press with elastic resistance bands
- Reverse grip press
- Board Press
- Traditional press
Lower Body
- Squat in box
- Front Squat
- Traditional squat
- Sumo style deadlift
- Good morning
- Rack Pull
- Deadlift with suspended chains
- Conventional deadlift
The repetition pattern of these exercises is as follows (increasing weight in each series):
- 1 × 15 (with bar)
- 1 × 10
- 1 × 7
- 1 × 5
- 1 × 5
- 1 × 3 (90%)
- 1 × 3 (100%)
- 1 × 3 (95%)
On the other hand, on days of dynamic effort, 6/8 sets of 3 repetitions are performed at maximum speed without increasing the weight.When you train in addition to the maximum effort exercise or dynamic effort, complementary exercises should be added to higher repetitions (4 × 10 / 12).
On Upper Body days you should choose a press of any type with dumbbells. Also added 1 shoulder exercise, 1 biceps exercise and 1 triceps exercise. Each of them 3/4 sets of 8/10 repetitions. On Lower Body days you should choose any type of high rep squat. Also add 1 exercise for the trapezius or back part of the shoulders, 1 for the lower back and 1 for the abdominals. Each of them 3/4 sets of 8/10 repetitions.
This is the method created by Louie Simmons and produces incredible results in the Westside Barbell Gym. Now it is in your hands to prove it.
