Strength Training Articles

Conjugate Method Articles

Articles Tagged with Conjugate Method
Locking the Bench

Locking the Bench

Max Effort Upper2 Board Bow Bar Bench 1RM-3 chains (each side)-bench gripBow Bar Bench 3x6-3...

Sat Jun 08, 2019
The Objective.

The Objective.

Although the years change, the objective remains the same...Beat the other guy.  

Thu Jun 06, 2019
Bow to the Box

Bow to the Box

Max Effort LowerBow Bar Box Squat 1RM Bow Bar Box Squat 3x5-1 foot width wider...

Wed Jun 05, 2019
What to Do?

What to Do?

FAQs "What do I do if I don't have a cambered bench bar?" Aim to...

Tue Jun 04, 2019
Shocking

Shocking

Shock Techniques have been used for decades to entice muscle breakdown and blast through plateaus....

Mon Jun 03, 2019
To the Top!

To the Top!

"If you want to make it to the top, you have to train 8x a...

Sun Jun 02, 2019
Shirt or No?

Shirt or No?

Max Effort Upper1 Board Straight Bar Bench (raw OR geared) 1RM-bench grip2 Board Straight Bar...

Sat Jun 01, 2019
Classical

Classical

Off day GPP is paramount when working to build a substantial base. Remember, the classical...

Fri May 31, 2019
Oly Pull

Oly Pull

FAQs "What is the biggest issue you focus on with Olympic lifters?" The 1st and...

Thu May 30, 2019
Auxiliary Totals

Auxiliary Totals

Keep in mind, when using the Conjugate System 80% of total volume per session comes...

Wed May 29, 2019
Top Glutes

Top Glutes

At Westside we routinely work the lockout of the pull. A rarely performed variation is...

Tue May 28, 2019
Remember...

Remember...

Remember:Box Height is paramount.At Westside we train to a box set to parallel or 1"...

Mon May 27, 2019
Top Miss

Top Miss

FAQs "What are your best ME variants for top miss bench?" 1) Pin Press2) Floor...

Mon May 27, 2019
No Good

No Good

"It does you no good to be proficient at the wrong exercises."-Louie SimmonsA simple example,...

Sun May 26, 2019
Retest, But When?

Retest, But When?

Never be afraid to retest a main lift or variation. This will aid in guiding...

Sat May 25, 2019
Zercher for the Win

Zercher for the Win

Max Effort Lower1️⃣Pin #3 Conventional Rack Pull 1RM2️⃣Zercher Harness Front Squat 3x4-against 80lbs band3️⃣Standing Hamstring...

Thu May 23, 2019
Whether One or Another

Whether One or Another

Remember, whether you’re squatting raw or equipped, the first move is a sitting “back” into...

Thu May 23, 2019
An Extension

An Extension

We perform back extensions in a multitude of ways, here are just a few...-bodyweight-holding med...

Wed May 22, 2019
Deadlift Push

Deadlift Push

FAQs "What can I do to increase leg drive in the deadlift (conventional or sumo)?"...

Tue May 21, 2019
Squat Retest

Squat Retest

Max Effort Lower1️⃣Straight Bar Box Squat 1RM-parallel box2️⃣ATP (belt squat) Sumo Lockout 5x10-last 6" of...

Mon May 20, 2019