How I Program the Conjugate Method - Complete Program Breakdown
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- čas přidán 20. 03. 2020
- Get coached in the conjugate method: www.andybaker.com/landing-page/
In this video I give a complete and thorough breakdown of how I go about programming the conjugate method for my clients and barbell club members. - Sport
This is the best articulated video on conjugate training on youtube
thank you
Not often I sit through a 2 hour CZcams video but, just like a lot of your content, I’ll probably come back to this a few times.
I really appreciate how when you mention Louise and his method, it's respectful. You say what it is and what it isn't. So many people love to take shots at Westside. Thanks for the great video.
Agree. You don't have to be "all in" on somebody's philosophy or methodology to learn from them. Louie's finger prints are all over the industry and a lot of people don't even realize it. He is/was truly an innovator. Most are just taking shots to get clicks, likes, views, etc to try and get noticed by taking a shot at someone like Louie. Lame.
I’ve long been interested in conjugate but apprehensive to apply due to a lack of knowledge. This video has given me the confidence to jump in now!
You’ve got great articles. They’ve really helped de-clutter some of the confusion I’ve had around the conjugate method. Keep up the great work.
Thanks Andy for all the information and dedication to helping athletes and the general public!
Great video. Appreciate this. Will look to use this after I run out linear progression programming
Outstanding video. Starting up Conjugate/Concurrent training for the first time. The information in this video and your excellent articles on the website gave me somewhere to start!
Thanks a lot for this Andy i'm not a member of your barbell club but i'm wanting to start running the conjugate method and this video was extremely useful!
One of the best videos I've watched on conjugate. So much valuable information. Definitely going to implement it into my programming.
Incredible info! Thanks for taking the time to share.
Excellent video, thank you Andy
Thank you!
Thank you for this fantastic video, Andy!
Very informative. Thanks alot!
Honestly, thank you for this video, I learned a lot after watching this, and I can see how i messed up a few things
Awesome information. Thank you Andy!
back with the solid content!!!!!!!!!!
Thanks!
Interesting how the way you explain it makes perfect sense and every other conjugate style video i have watched is totally confusing. Great video!!!!
I have just stumbled upon this and it is actually the clearest guide to conjugate and the most complete video I have seen. It is however, missing one thing. It sets out the 4 days training brilliantly, but doesn't go into much depth about the "off" days. I'm assuming that one in 7 is a genuine rest day, but the other two are GPP days. I have seen circuits and training ideas for these GPP sessions and different recommendations - including just walking on one of the "off days" from Dave Tait, but how hard should these circuits be and how long should they be, given they should allow recovery from the heavy stuff? I'm guessing it's down to individual recovery rates and proximity to competition, but I'd be interested to know how long a typically GPP session you would prescribe for you for lifters would be and at what sort of average intensity you would use?
I'm nearing the end of my NLP and these videos are helpful. Thanks
Very valuable!
Hands down best video on how to set up a conjugate program
Very informative and excellent explanation
Would love to see some new videos...ive watched all the old ones multiple times
Awesome video
This was the so so so helpful thank you.
Hey Andy solid content as usual !!
One question though, would you assume a Conjugate method would work better for a recreational Crossfit type of athlete? In which you are doing strenght work, but also gymnastics/skills/conditioning, etc.
You should publish an e-book on this. Great content.
I agree
thanks Andy
Thank you for the intel🏋🏻🏋♂️🦊
I'm not even running conjugate, I just like Andy lol. I might run this in the future though. Great vid boss.
I just Really wondering that issue Andy,if we dont Powerlifter,and dont compete and our goal is gaining strength and size with physique aspect,should we still Train 1rep max on ME days ? I mean if our goal is mass,should we still 1 rep max on ME Lifts variants ? Can we use 5-6 rep max and rotating exercises every 2-3 weeks wave ? Or One Rep Max and after strain can we do backoff work for hypertrophy and then supp&acc movements for physique goals ?
Thanks Andy, great video! Two’ish questions:
1. for DE Lower are your squat and deadlift on the same week or are the weeks staggered - so do you end up with Week 5 squats and deadlifts on the same day? And if so can your guys handle that without either sandbagging the speed or giving it their all but slowing down with a lot of sets left?
2. For max effort you discussed how you don’t have to kill yourself for a PR if you aren’t feeling good on a particular day, but how do you feel about cherry picking the lift to find an attainable PR on a day like that instead of going with the planned lift that may have an unattainable PR?
With DE you can usually Squat and Deadlift on the same day. If you've moving quick you can usually get through both in 30-40 minutes, spending 20-30 mins on assistance work and you're out the door in an hour. If you can't get through the workload, bring the intensity down and work your GPP/Conditioning with sleds, prowlers, etc and get yourself in good enough shape to do the work. Usually an inability to do 10x2 and 10x1 at like 60-70% of 1RM would represent a lack of work capacity and general conditioning. I don't like cherry picking max effort movements. Better to write out a plan and follow it. Caveat being if you have some sort of injury or whatever you're trying to work around then certainly don't be an idiot and choose an exercise that doesn't aggravate it.
Hi, thks for the video what do you think of doing max effort with accumulate volume instead of more weight for a top weight each time? Like doing 1 single at 120k bench week 1, 3 single week 2, 5 single week 3. And the back off set will get an inverse situation like 3x3 at 85% week 1, 3x2 at 90% week 2, 3x1 at 95% week 3 then deload or switch variation of the lift and do it again? Thks
Awesome info! I just took 4 pages of notes. Thanks for this! If you were going to include GPP work, where would you insert that during the week?
Most guys do it on non-lifting days
Hey Andy how to rotate Me lifts like OHP and Weighted Dips ? 3 week OHP variant and 3 Week Dip variant (pause dips,banded dips,weighted dips regular etc.) or week to week rotation much better like ME OHp week1 , ME Dips week2 etc..
Hey Andy, just a quick question.
For ME days, can I have 4 exercise rotations (I do comp bench then 3 other bench variations before coming back to comp) or should I rotate more exercises?
Also, I really appreciate the video. Super helpful!
Unless you are a novice or early intermediate, i doubt you will be able to set PRs every 4 weeks
Hi Andy what do you think of a Texas methodology mixe with conjugate but heavy medium day, whith each day change variation every 4 week = day 1 intensity bench rotation of normal grip flat, close grip, pin press , day 2 volume/dynamic = rotation of incline, incline pin press, floor press. Thanks
Very informative video! Quick question that I might have missed, about what percentage or RPE should we use for the supplemental exercises? (3x5)
rpe 8-10
70% if doing an upcoming variation,
otherwise RPE 8-10
I really gotta join the club.
Come on over!!!
How would you peak for a meet with this program, would you take last week before a meet off? How would look max effort and dinamic efort 4 weeks before meet and would you drop assistance excercises? If you can answer here pls or make video about it, this is the last piece of the puzle
In your article on the ME day the back off % is 90 to 85. I like that for doubles and on here you say 80 to 85. Do you think that 90% is a little to heavy? I do sets based on how I feel. If the first set is slow I don’t to anymore sets. Thanks
For some people and for some exercises then yeah 90% might be too heavy, especially if you hit a lot of singles over and above 90% on your way up to your max. The real variable here is volume. If you want to accumulate a small to moderate amount of volume with the back off sets then 80-85% is better. If you do 90% we're usually talking ONE back off set in most cases of 2-3 reps. Some exercises.....like maybe dead stop bench presses off the pins....I might do the back off work as 3-5 singles @ 90% since that exercise is meant to be done with singles only. Also if I was in the gym with a client and I saw that our max effort single that day was not terribly heavy then I might nudge the percentage of back off work UP a bit because 90% of a slightly submax top single is probably more lie 85% anyways. If the top max effort set was an all out ball buster then back offs might go down to like 75-80%.
What do you feel about replacing DE days with an upper volume day, and just doing ME upper and ME lower like WS4SB 3 suggests for "washed-up" lifters (those of us 40+, even 50+)
Fine. Works better in some cases. Not everyone responds that well to the DE Bench protocol. Some guys do better with more traditional heavier volume work or even just a day of bodybuilding type accessory work
@@andybaker2413 Really appreciate your answer, thank you. And grateful for your articles on conjugate, which really helped me grasp the concept.
Also Can you rotate every week supp/acc exercises too ?
Yes, and you should rotate often. Not necessarily every week, but you certainly CAN if you prefer. But either way, you'll probably do something for 3-6 weeks and then rotate.
Thank you for this sir. I hear Louie mention one time he advocated for doing 2 max effort bench variations on the very same day instead of one. What do you think of this?
Just a quick question Andy about a lay-off and coming back to conjugate style. How would an experienced intermediate come let’s say after a month of lay off back to conjugate. Do we start with ME workout or do we do of DE upper/lower to help build work capacity take two days off then start ME not sure here?
Start with max effort but don't make it a "true" max effort. It doesn't need to be. Just work up to a quick "training single" on the Bench and then Squat/Deads so you get some percentages to work with. Then your first DE cycle you can go from 60-80% as I outlined but do most of your volume work for like 5 x 5 rather than 10x2, etc. at least for first 2-3 weeks. That'll help build up your work capacity. And then hit the assistance hard.
Andy Baker I just wanted to let you know I really appreciate you Andy. Andy have you thought about writing a book just based on intermediate/advance training methodology similar to ppst3(bought it)but this time your own work similar to 40+ book
@@UnifiedD Thank you so much. I have considered it, but it's just a matter of time and other commitments that keep me procrastinating. We'll see what the future holds
Andy Baker I’m glad to hear this Andy. Last but not least what about deadlifts do we do dynamic effort 10 singles(60-80%) as normal during the comeback phase 3-4weks or change that like we did with DE squats&bench 5x5?
I can see this is very specific to a raw lifter.
What changes would you make for an athlete?
For example, i train BJJ + Wrestling guys to get stronger.
Anything or anyone you can recommend who explains the way they like to set things up would be great!
Thanks :)
Probably a bit less volume overall, just because of the competing demands of the sports. I'd focus on shorter focused workouts but a lot of similarities. Assistance work would be targeted towards grappling instead of power lifting - much more focus on things like heavy weighted chin ups, heavy weighted pull ups, heavy barbell and dumbbell rows, and even a lot of isometric versions of these types of movements. I'd still do Bench variations but I'd work in more standing press variations as well as weighted dips, heavy dumbbell movements, and the focus on the pulling movements. For lower body, in addition to squat and deadlift variations I'd focus on goodmornings for ~5-rep maxes, heavy abdominal work, heavy oblique and erector work, and heavy single leg work. I've worked with a bunch of mma, judo, and BJJ guys. What's weird I've noticed is how many of them are excellent fighters but not good athletes. I'm not talking about GSP, but your average guy on the local mma scene. That means you'd have to narrow your focus on exercise selection a bit. Better natural athletes pick up new movements right away. Less skilled athletes don't pick these things up as fast and you don't want guys maxing out or doing speed work on movements they haven't mastered (injury). So focus on what they can do well, and if any movement is too damn challenging from a technical standpoint, then move on from it if they aren't grasping it.
Which exercises are supposed to go to failure? For example on squat ME day, are leg extensions/curls and split squats etc supposed to go to failure?
Nevermind I just saw that you answered in the video, gonna leave the comment here in case someone else has the same doubts, thanks a lot for the great information!
Amazing content Andy! Two questions: 1. I understand fatigue management is built in via variations so do you prescribe a “Deload week” lets say after entire 5-6 week block? 2. When testing 1rm of comp lifts after a cycle let’s say after 5-6 weeks do we need to lower volume the prior week(last week of the block) so we can peak for that 1Rm on the new block?
1. Deload frequency, duration, and severity depends on the person. I generally just prescribe 1-2 weeks of lowered training volume but keeping intensity mostly up. Other great option is just a frequency deload. I have an article about this on my site. So if you are training hard and heavy 4x/week then reduce your frequency to 2-3 times per week for 2-4 weeks. So you might go week 1: Tues - max upper body, Thurs - max lower body. Week 2: Tues - dynamic upper, thurs - dynamic lower. And repeat that cycle 1-2 times. Don't even have to adjust the workouts just take more days off. 2. I don't try to peak within a training cycle. Only for a meet, otherwise just hit the training max like it's a workout. It'll go up. Honestly I think this might be a better strategy than tapering and peaking all the time trying to hit new maxes
Thank you so much Andy. 1.Yes I did read the article about the 2freq will apply it. 2. That makes good sense. It’s similar to the emerging strategies used by reactive training systems. Just taking 2-3 days off as normal and compete or set PR is apparently more predictable than tapering/peaking. The thing that fascinates me about the conjugate method is the different variables/variation to reduce fatigue. Also after reading PPST3 and working through it I noticed you always respond to changing stimulus. Many thanks you are so underrated I honestly don’t think you get enough credit for your extensive programming knowledge!!!
How would you peak for a meet using the conjugate method? Seeing how this is more towards raw lifting I would like to see how you program the peaking without the use of a circa max.
That's a big question for YT comments but in a nutshell - about 3 weeks out the max effort day would switch to heavier singles (starting at maybe 85% and going up towards 90-95% over 2-3 weeks). Bench and Squat would be the competition lifts and not variations. DL singles might be variants but very close - like reverse band deads or banded deads.
Andy Baker thank you! Appreciate the info.
There are no excuses
59:23
Hey Andy what is your opinion on RPE for intermediate lifters?
It's a useful tool in some situations. I don't like to see programming based around hitting an RPE vs trying to hit more concrete numbers. However as a means to communicate between lifters and coaches (especially in an online relationship) it has value. Or as a means to determine how or when to increase loads in subsequent workouts it has a value. But I don't like to see intermediate lifters tying themselves in knots worrying about RPE on everything, which a lot of them do.
@@andybaker2413 thanks a lot for the answer andy, great content.
Hey, man, is a 5 day a week conjugate program feasible? How would one go about it? would it be more volume or the same, but spread all over?
Andy talks about this in one of his articles.... basically ME upper, ME lower, back + biceps, DE upper, DE lower
Say one is into strongman-any suggestions on how to incorporate some events into this template?
Have an entire article on conjugate for strongman here: www.andybaker.com/conjugate-programming-for-strongman/
@@andybaker2413 Thanks man!
Iv tried this program for many months and it is literally imposible to make a pr on max effort day you will always be too sore on that day. And lifts on wich i made prs didnt transfered to main lifts. First 2 weeks i made prs, later never. Only bench press is improveed
The numbers say so.
Is there a surrogate method? :)
If there are no PRs why??? Everytime you walk into the gym......
What if I did 85×5, 90 ×3 couldn't I expect to start at 90×4????? The answer is yes.
What the hell are you talking about?
36:12
The answer is typical.
This need time stamps!
that 80% on DE day sounds like a killer and would def kill me.
The best rep schemes ever created were created by me.
yeah.....right
What if I did a set of 3 on my 3rd set, couldn't I be expected (using the Epley formula) to do better (using the Epley formula) to do better on a set of 2.....second set???
I'm giving you the best rep scheme of all time.
I just threw down the greatest rep scheme of all time.
I'm so far ahead of this dude.
Bye
On a scale from 1-10 how high are you? You’ve left like 10-15 separate comments on this video mostly responding to yourself
Everyrhing he just said wouldnt benefit the competition lifts.
Why not?
Wanna template?? ????Seriously???? Test your max on the floor press. Next week do 80
×6, 85×4, 90×3. Next week do 85 ×5 ( you can do that because you did 85×4 on your 2nd set) 9×3, 95×3×1. Next week, you got 90×4. Next week 95×3.
80×6
85×4
90×3
That's week one
85×5
90×3
95×3×1
Next week
90×4
95×2
Next week
95×3
@@stevenpurchase9939 ?????!!!!!!
No, spell check, yup.
In South Dakota State Prison, I put together the best conjugate method of all time.
I tried it with hundreds of inmates.