What is the conjugate method Westside Barbell?
Westside uses two max effort days a week, one for the squat and deadlift and one for benching; 72 hours separate a speed workout and max effort day for the same lift. Three lifts at 90% and above are advised. This is more practical for powerlifting, on the basis of using this max effort system for the last 26 years.
How do you use the conjugate method?
When you do the conjugate method, you repeat the same movement patterns in slightly different ways. It involves doing variations of the squat, deadlift, and bench press. This is paired with accessory training that’s geared toward highlighting and improving upon your weaker areas, as well as addressing injuries.
How do I train like the Westside Barbell?
Westside Barbell Method
- Dynamic-Effort Bench: Do 9 sets of 3 reps with about 50% of your 1RM, focusing on technique and moving the bar quickly.
- Maximal-Effort Squat/Deadlift: Work up to a 1- to 2-rep max of a wide-stance box squat with varying bars (Duffalo, spider, safety squat).
Does Westside work for raw lifters?
The Westside Method is widely accepted as the “go-to” system for developing absolute strength. The system utilizes the max effort method, dynamic effort method, and the repetition effort method.
What is the Westside training method?
The Westside method incorporates 4 workouts per week, training: Upper body and bench press related exercises in one day. Lower body, including squat and deadlift related exercises the another day.
Is the conjugate method effective?
The results you can achieve in three months of training with the conjugate method are outstanding. You can get significantly bigger, stronger, and faster in only twelve weeks. A large percentage of competitive athletes only have twelve to sixteen weeks of uninterrupted training time per year.
Should raw lifters box squat?
The box squat is a great option for geared lifters, athletes and those learning to squat. For the competitive raw lifter, or lifter looking to maximize performance in the raw squat, you will be better served to just squat more.
How do I increase my squat Westside Barbell?
Again, use 5 x 5 reps adding weight each week. If you don’t have a five-inch cambered bar, stand on a six-inch box that puts a deadlift in front of the toes. But work with caution—do not set the bar on the top of your foot! If you get bored, pull rack pulls for one or two weeks, but keep the 5 x 5 reps.