ItalianStallion21

Conjugate for /plg/

Jun 21st, 2020 (edited)
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  1. This is a collection of videos on the Conjugate Method (last updated 10/4/2020)
  2. It's recommended you do additional reading on it. (Try to avoid reading Louie Simmons if you aren't familiar with him or new to Conjugate. He can be a bit of a rambler and might confuse you.) See the main OP pastebin. Most of these videos try to be from Westside featuring Louie. Some have ex-Westside lifters so the method might be slightly tweaked. Multiple breakdown videos on how Cojugate developed and can be run are provided.
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  4. OFFICIAL WESTSIDE BARBELL LINKS
  5. https://www.westside-barbell.com/ - Official Westside Website
  6. https://www.westside-barbell.com/blogs/the-blog - Westside Blogs
  7. https://www.instagram.com/westsidebarbellofficial/?hl=en - Official Westside Instagram
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  9. What is Conjugate (The Conjugate Method)?
  10. The Conjugate Method is a part of the Westside method. The Westside Method is a combination of The Max Effort Methord, the Dynamic Effort Method, and the Repetition Effort Method. Every week trainees will train with maximal weights to train absolute strength, mediums weights with maximal speed to train power, and light weights for high repetitions to build muscle mass. The goal is to avoid misses if possible, but end with a heavy all out single that causes us to strain extremely hard under very heavy weight. This is why choosing different exercise every week is not just something we do for fun and variety but because it is a necessity. There is also rotation in exercise selection to address weak points. You cannot max out on the same movement multiple weeks in a row. You will burn out, regress, and even get injured. However, if there is variety in exercise selection you can actually train maximally (100% of 1RM) week in and week out without burnout and with less chance of injury.
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  13. >Main Articles Used by /PLG/ for Creating your own Conjugate Programming
  14. https://www.andybaker.com/a-simple-complete-guide-to-conjugate-westside-training/
  15. https://www.andybaker.com/programming-with-the-conjugate-method-my-favorite-features/
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  17. https://www.youtube.com/watch?v=9lqxxS8Ougw - LOUIE SIMMONS | BANDS, ACCESSORIES, WESTSIDE FOR RAW LIFTERS, CIRCA MAX & 2hr VS 24hr WEIGH-IN
  18. https://youtu.be/vVI2f_Uj8sw- Louie Simmons Live Demonstrations at Westside Barbell
  19. https://youtu.be/fN_zoTSx9V8 - Louie's Lesson - 5 things you should know about the Bench Press!
  20. https://www.youtube.com/watch?v=Ix10WjQ9ycc - Louie Simmons on Training at 90%
  21. https://www.youtube.com/watch?v=wT6mykvvdmY – Westside Barbell Dynamic Bench Training 2001
  22. https://www.youtube.com/watch?v=qtWQ8xBeMQY – Louie Simmons Speed Bench
  23. https://www.youtube.com/watch?v=Gek3CtRHuqk – Benching with Louie Part 1
  24. https://www.youtube.com/watch?v=COeDaq2mtaM – Benching Louie Part 2
  25. https://www.youtube.com/watch?v=Z_A1ZUrDPkk Benching with Louie Part 3
  26. https://www.youtube.com/watch?v=21pUtnEP-9Y – Louie Tips for a Better Squat
  27. https://www.youtube.com/watch?v=qr_MunBplgo – Louie Simmons 2006 Seminar
  28. https://www.youtube.com/watch?v=p-dsuWMAnlk – Louie Simmons Conjugate System 1
  29. https://www.youtube.com/watch?v=ammXNp4FVmQ – Louie Simmons Conjugate System 2
  30. https://youtu.be/IYBz_O3ucLo - How I Program the Conjugate Method - Complete Program Breakdown Andy Baker
  31. https://www.youtube.com/watch?v=O6VElh9J7AE – Max/Dynamic Effort Lifting Dave Tate
  32. https://www.youtube.com/watch?v=8LGHtdkSc6o - Conjugate Method: Aj Roberts Explains The Basic Conjugate Method
  33. https://www.youtube.com/watch?v=w0DbXp1qqmg - FREE STRENGTH PROGRAM!! How I Set Up the Conjugate Method Brian Alsruhe
  34. https://www.youtube.com/watch?v=BdOfNhF43oQ - Matt Wenning's Take On Conjugate JTSstrength.com
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  36. Reading FOR THE HEARING IMPAIRED
  37. https://www.stack.com/a/what-is-the-conjugate-training-system-a-program-strength-coaches-should-consider-for-athletes
  38. https://www.elitefts.com/education/16-week-conjugate-periodization-program-for-novice-powerlifters/
  39. https://www.elitefts.com/education/the-beginners-guide-to-the-conjugate-sequential-system/
  40. https://www.westside-barbell.com/blogs/articles-2009/using-the-conjugate-system
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