Having the proper perspective is critical when utilizing the Conjugate Method. Over the years, there have been quite a few myths and misconceptions associated with our training style, and our goal is to correct the record. When programmed and executed correctly, the Westside Barbell Conjugate Method is the most effective training method for athletes. 

The Basic Conjugate Training Advice series of articles aims to provide insight into our mindset when programming and executing training at Westside Barbell. Ideally, these pieces of advice will bridge knowledge gaps and help individuals succeed with their Conjugate-based training plan. 

There is no doubt that our methods take time to learn and fully understand. It can take up to a decade to truly become competent in all aspects of the Conjugate Method. It is not just about studying and remembering information from text; it is a matter of applying that knowledge successfully in the gym with various athletes. 

This experience provides coaches with the sensibilities and understanding needed to deliver optimized Conjugate Method training to their athletes consistently.

There is much more to training than reciting a piece of text or alluding to a recent study; what matters most is the results of the training. As anyone who has correctly utilized the Conjugate Method knows, the methods produce nearly guaranteed results on a predictable schedule. 

This is not to downplay the importance of educating oneself. I have always subscribed to the Lou rule of reading every day, and I think any coach who wants to be successful should follow suit. Acquiring knowledge is incredibly important, but knowing how to wield that knowledge to the greatest degree is paramount. 

That said, here is some advice to help improve the quality of your Conjugate Method training plan.

Increase the Density

While training intensity and volume are frequently discussed aspects of barbell training, training density is often overlooked. Training density refers to the amount of training accomplished in a specific amount of time. Increasing training density is a simple and effective way to raise an athlete's conditioning level without having to introduce additional exercises into the mix. 

Increasing training density is simple: Shorten the rest periods between sets. This is accomplished by only taking as much time as needed between sets to complete the next set to standard. We want to avoid immediate drastic reductions in time; the goal is to slowly reduce rest periods between sets over time. 

This allows overall conditioning to improve at a reasonable rate while also ensuring athletes aren't missing or performing reps with poor form. At Westside, training density is something we are regularly concerned with. Whether working with strength or conventional sports athletes, we want training density to be on point.

Of course, on max effort days, we will extend rest periods a bit to lift the heaviest weight for that given training session. However, on dynamic effort days and during accessory exercises, we move at a good pace until the workout is complete. 

Respect the Rest Periods

The basic Conjugate Method training schedule features four training days per week, with the other three days dedicated to rest and recovery. Too often, individuals new to our methods want to add training days or rearrange the training schedule in ways that impact recovery and training efficiency. Failure to adhere to the suggested training schedule can quickly lead training off the rails. 

Each week, we will train two max and two dynamic effort sessions. Max effort sessions should be performed 48 hours apart, while dynamic effort training should occur 72-96 hours apart from the corresponding max effort day. We want to perform dynamic effort lower 72-96 hours after max effort lower, with the same rule being applied to dynamic and max effort upper. 

If an athlete is truly training at the highest reasonable level, the rest periods between training days should be welcomed. If an athlete were to ask to add an additional training day, I would immediately assume they aren't training at the correct level of output during their max or dynamic effort training days. 

In my experience at Westside Barbell, the rest days were absolutely needed if progress was to be made. We train as focused and intense as possible during our scheduled training days and remain disciplined with our recovery protocol away from the gym. 

Remember, there is no greater way to recover than simply resting. 

Think for Yourself

In the modern strength and conditioning world, quick-hitting social media content is the ticket to fame and fortune. Many coaches make it their job to produce a new video every day offering a new piece of advice (that often conflicts with last week's advice), with the goal of getting likes and shares and hopefully monetizing their social media presence. 

It's not so much about helping the athlete as it is about helping increase their influence via a social media algorithm. 

The best option for all athletes is to avoid these types and focus on finding the source of the information these influencers borrow from. Instead of waiting for an influencer to read and regurgitate information to you via a 60-second clip, find the books they are sourcing their information from and teach yourself. 

This will help you avoid disorganized and incoherent programming due to mindlessly following your favorite influencer's latest tip or trick daily. You'll also have reference material to rely on at your fingertips to ensure you fully grasp foundational strength training science. 

The internet allows anyone to acquire valuable training materials such as the Westside Book of Methods, Supertraining, Science and Practice of Strength Training, etc. Take the time to read and teach yourself; you will become a much better athlete and coach. You don't just read these books once and put them down; you will refer to them at various times throughout your coaching or training career. 

Instead of buying into the hype, the wise strength coach knows the best option is accumulating a library of time-tested strength and conditioning books and manuals. Read the books, walk the path, and meld knowledge with experience. Want to be on the cutting edge of strength training? Sharpen your mind in the library and the gym, not on Instagram. 

Westside is the Best Side

Westside Barbell has always been for the athlete. Operating outside of the confines of typical strength and conditioning hierarchies, we provide athletes with training that delivers specific and predictable training adaptations and outcomes. We answer to the athlete, not the coaching staff.

Over the years, this has allowed us to find effective and abstract ways of applying the maximal, dynamic, and repeated effort methods.

With 2025 nearly upon us, our mission is to continue to help as many coaches and athletes as possible. We look forward to our two upcoming training workshops, which will allow us to teach the Westside Barbell Conjugate Method directly in person. I highly recommend attending if you can. 

Additionally, we want to remind folks that our doors are open for visitors, free of charge. You can tour the facility, see what is currently going on, ask questions, and clear up any misunderstandings regarding our training methods. Providing the public with access to worthwhile strength and conditioning information and training advice was extremely important to Lou and remains our priority to this day. 

Be sure to check out the WSBB blog each week for new articles covering many different aspects of Conjugate Method training and programming. Check out the Conjugate Club free trial if you need a training plan. 

WESTSIDE RULES

Sources:

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

Verkhoshansky, Y., & Siff, M. C. (2009). Supertraining. Verkhoshansky.