The basic Conjugate Method training day typically features a main exercise, along with primary and secondary accessory exercises. We program to use available energy most efficiently, ensuring the main exercise is performed first and all accessory exercises are programmed from most to least demanding. 

This strategy ensures athletes can reach appropriate levels of stimuli during main exercises, bringing about the prioritized training adaptation of the day. 

However, the main exercise only accounts for 20% of our training volume during an average training day. While we need to ensure we have maximum energy in reserve for the main exercise, this does not mean the main exercise will consume all energy reserves. Once the main exercise is complete, athletes should still have the energy to continue with repeated effort-focused work. 

While exercise selection certainly plays a role in accessory exercise training success, the most critical aspect of this training is how the sets and reps are programmed. Appropriate set and rep programming selections will dictate the training adaptations that occur and, when selected correctly, can lead to significant increases in training efficiency. 

Too often, accessory exercise training is treated as a box that needs to be checked. Athletes perform exercises at inappropriate levels of volume and intensity, wasting energy that could otherwise be used for more valuable training. 

Below, we will discuss optimizing your Conjugate Method accessory exercise programming.

The Primary Accessory Exercise

Once the main exercise is complete, we will typically move on to the primary accessory exercise of the training day. This exercise will always be a multi-joint movement, focusing on training at higher intensity levels. The primary accessory exercise will most often be a variation relevant to the squat, bench, or deadlift.

For instance, we will often perform 4-5 sets of 3-5 or 5-8 reps in the cambered good morning immediately after a max-effort lower main exercise. On an upper day, we may follow up a max-effort bench main exercise with something like close grip or Spoto presses performed for a similar rep scheme as the good mornings. 

The goal of this training is to improve absolute strength via multi-joint barbell movements and optimal levels of muscular hypertrophy. Considering the bone and tissue density benefits associated with training intensity, it makes sense that heavy reps performed in a repeated effort manner can bring about gains in physical composition. 

While the primary accessory exercise will not be performed at max effort, it can still be considered a heavy effort exercise using cluster sets. This makes the training highly valuable to both strength and conventional sports athletes, provided it is correctly managed. 

If excess fatigue becomes an issue, one of the first adjustments we can make to training is removing the primary accessory exercise. This will immediately lower overall training volume and intensity, and it will typically be enough of an adjustment to make a difference, provided recovery is not completely off the track. 

Regarding exercise selection, we will typically perform movements often used as max-effort variations. Primary accessory training focuses on exposure to worthwhile levels of intensity and volume. This usually carries over best when we use multi-joint barbell movements similar to our main exercise selections. 

Primary Accessory Exercise

Intent: Achieve high-intensity training exposure to improve absolute strength, with some hypertrophy-related benefits. 

Common Set and Rep Schemes: 5 x 3, 5 x 5, 4 x 3-5, 4 x 5-8

Secondary Accessory Exercises

The secondary accessory exercises are the movements performed after the primary accessory exercise. This training focuses on muscular hypertrophy and work capacity. It addresses lagging muscles or muscle groups and improves an athlete's strength endurance. 

Unlike primary accessory training, where the set and rep choices are somewhat limited, we can program secondary accessory exercises in various ways.   

First, it should be noted that we will execute 2-5 secondary accessory exercises depending on the training day. Most often, 2-3 of these movements will be based on the athlete's weaknesses or lagging muscle groups. The final few exercises will be ab movements or sled drags. 

Our secondary accessory exercises will be both multi-joint and single-joint exercises. This offers us the ability to train large muscle groups or isolate to focus on individual muscles. Additionally, we can focus on achieving optimal hypertrophy, leading to improved physical composition. 

We can also use this work to improve work capacity and strength endurance. 

When focusing on muscular hypertrophy, we often perform 3-4 sets of 8-10, 10-12, 12-15, or 15-20 repetitions. For individuals competing in sports that call for high levels of strength endurance, we can even program exercises at 50+ repetitions per set. Ultimately, the exact approach would be dictated by the athlete and the physical attributes needed to succeed in their sport.  

Not only will these ultra-high rep sets result in improved levels of strength endurance and work capacity, but they will also benefit the connective tissues. 

While we want to maintain a fairly high level of accessory exercise training volume, we also want to ensure optimal recovery between training sessions. For training to be productive, we want to push near the limit and call it a day. If we constantly train at or push the limit, excess fatigue will occur, and training efficiency will suffer. 

Secondary Accessory Exercises

Intent: Improve physical composition, work capacity, and strength endurance via moderate to high-volume accessory exercises. 

Common Set and Rep Schemes: 3-4 x 8-10, 3-4 x 10-12, 3-4 x 12-15, 3-4 x 15-20, 3-4 x 25+

How to Program a Basic Training Day

Now that we have defined the basic set and rep parameters for primary and secondary accessory exercises, it is time to demonstrate how to program a basic training day. The strategy utilized in the programming below can be applied to both max or dynamic effort training days.

Max / Dynamic Effort Lower

Main Exercise:

Squat – work up to a top set single.

Primary Accessory Exercise:

Front Squat – 4 x 5

Secondary Accessory Exercises:

Inverse Curl – 4 x 10-12

Reverse Hyper – 4 x 12-15

Standing Abs – 4 x 15-20

Sled Drags – 10 trips, 40-50 yds per trip, moderate to heavy sled. 

Max / Dynamic Effort Upper

Main Exercise:

Bench Press – work up to a top-set single

Primary Accessory Exercise:

Spoto Press – 4 x 3-5

Secondary Accessory Exercises:

Rolling DB Triceps Extension – 4 x 8-10

Lat Pulldown – 4 x 10-12

Hammer Curl – 4 x 10-12

Chest-Supported Row – 3 x 12-15

Lateral Raise – 2 x 15

As you can see, we begin the training day with the most demanding movement, the main exercise. Once this exercise is complete, we move on to the next demanding exercise, the primary accessory exercise. This pattern of prioritizing the most demanding exercises continues until the training day is complete. 

This is a simple example of structuring your accessory exercise programming to ensure you achieve the most substantial training adaptations possible. If you are going to train, it only makes sense to train in a way that allows you to make the most efficient gains in strength and athletic capability. 

Training Day Energy Management

Each time we walk into the gym, we ultimately walk in with a certain amount of energy to train. Some days, we have great amounts of energy, while other days, energy can be somewhat low. Nonetheless, how we manage that energy is important and will dictate the effectiveness of each training day.

It only makes sense to ensure we spend this energy performing worthwhile movements at appropriate levels of volume and intensity. Too often, you see coaches who believe the key to accessory exercise training is to get a bunch of reps in and make an athlete tired. 

As the great Yuri Verkhoshansky has been quoted as saying, "Any idiot can make another idiot tired." We want accessory exercise training to expose athletes to various levels of volume and intensity capable of improving specific aspects of athletic performance. 

We can achieve meaningful benefits in strength and hypertrophy at the 8-10 and 10-12 rep ranges. When we go to high or ultra-high ranges, such as 15-20 or 25+, we will see significant improvements in strength endurance and work capacity. Of course, we can get some additional absolute strength training in, with primary accessory movements performed for 3-5 or 5-8 reps per set. 

Rapid improvements will occur when energy is managed correctly, and the programming is dialed in. Instead of focusing on the next new movement, focus on how to better program the foundation barbell, dumbbell, and machine-based exercises. Often, an athlete needs a new training volume prescription, not a new movement, to bring about specific training adaptations. 

Sources:

Simmons, L. (2007). Westside Barbell Book of Methods. Westside Barbell.