The powerlifting cycle described here will take lifters through an 8 to 15 week progression to reach a peak on competition day. One of the unforeseen aspects of the conjugate system is that youll spend 80% of your training in the form of special exercises, namely. The only 5 strength training programs youll ever need. The standard template there is a great story from dave about how the standard template. Coach and powerlifter matt wenning, ms, discusses the benefits of conjugate periodization in this talk from the nscas 20 coaches conference. With that in mind, heres the potent westside program, boiled down to its.
The conjugate bodybuilding approach will work best for those who prefer variety and have a performance component to their plan. Many of these lab rats are doing the program youre about to read. Its very hard to program this template properly, but with defrancos version that becomes much easier while still allowing for a lot of variety. The former soviet union claims to have invented the conjugate method at a club known as the dynamo club. If you want to lean towards the conjugate methodology for bodybuilding a better program for hypertrophy would be the cube method. But thats because dave signs my checks and i have to nod and laugh whenever he says. Traditional training plans addressed single qualities at a time, like the example. Most write it off as only working for geared lifters, and instead turn to other types of programming that emphasize volume and simplicity in exercise selection. Since louie started publishing his articles on his methodologies in power lifting usa back in the 1990s, the methods grew wildly in popularity. A users guide, i outlined the basics of westsides methodology and how to set up an appropriate training regimen as you may recall, i.
The conjugate method is a term and methodology made most popular by louie simmons, owner of the westside barbell club and the creator of what has become known as the westside method of. It makes heavy use of resistance bands and chains so it is recommended that these are used when following the program. The standard template there is a great story from dave about how the standard template originated. They had 70 highly ranked lifters and used 25 to 40 special exercises to complement the olympic. A guide for coaches and programmers what does periodization mean. In laymans terms, periodization is the division of a training program into distinct training blocks, with each block focusing on specific, predetermined athletic qualities. Westside barbell template working with the standard template by jim wendler for.
Westside for skinny bastards a modified lifting program for. On this day, you will perform an exercise similar to the squat or deadlift, up to a rep max. If you havent heard of conjugate planning by now you must have been living under a rock. Its much easier to program and would transition into westside type training very well in a few months if you decide thats the direction you want to go. Periodization bodybuilding program bodybuilding and.
With that in mind, heres the potent westside program, boiled down to its simplest elementsthat is, sans the bands and chains, chalk and knee wrapssimmons has been adding to traditional lifts since 1990 to increase tension at the upper end of the range of motion. With that in mind, heres the potent westside program, boiled down to its simplest elementsthat is, sans the bands and chains, chalk and. However you arrange them, stick with the program for six. Huge list of training programs august 16, 2011 by gregor winter 1 comment here is is list of about every hypertrophy powerlifting olympic weightlifting bodybuilding fat loss routine. Westside for skinny bastards a modified lifting program for hardgainers by joe defranco this article originally appeared on. I have created an excel template for a westside methods driven program. The conjugate bodybuilding program is heavily influenced by the great work of louie simmons of westside barbell. In fact, the basis of all my programming is the conjugate method used in. There are countless ways to write a program that will yield results, but the name of. It provide the empiricalreal world application demonstrating conjugate training works. Most write it off as only working for geared lifters. Periodization bodybuilding program effects of 8week nonlinear periodized training program on effects of 8week nonlinear periodized training program on physical. The perfect training system to get brutally strong. While it uses the original conjugate system as a foundation, it also integrates.
A simple guide to periodization for strength training. The conjugate system is great at allowing the coach and athlete to design a program that fits the athletes specific needs. Typically you dont go maxing out on any of the main lifts until you want to test it out or get in a meet. Matt wenning is arguably the most successful crossover from geared to raw powerlifting, as well as most successful raw lifter to have come from a westside barbell background.
Periodization is defined as the longterm cyclic structuring of training and. Aug 16, 2011 huge list of training programs august 16, 2011 by gregor winter 1 comment here is is list of about every hypertrophy powerlifting olympic weightlifting bodybuilding fat loss routine. The conjugate system was first experimented with by the legendary y. The foundation of this program is conjugate training. The conjugate system is a proven way to boost your strength. Believe me, you give this program a try and you will absolutely love going to the gym. This is where you work in the typical bodybuilding rep range of 815 reps and. Simply click on the program you want and navigate to its page, download the excel sheet near the top, enter your maxes, and track your results.
While it uses the original conjugate system as a foundation, it also integrates christian thibaudeaus own thoughts, and methodsexercises he deems the best choices to build a powerful physique. Sep, 2018 the conjugate system is great at allowing the coach and athlete to design a program that fits the athletes specific needs. In my article the westside barbell conjugate method. How conjugate works, and why it might now be working for you.
The only aspect of the conjugate system that would most likely be beneficial to bodybuilding is the repetition method, but your programming would most likely look like the standard westside split, however you would replace the dynamic effort with reps. I highly recommend for more information on conjugate. Theyre easy to find on the internet, and most people think that doing 5 sets of 10 reps makes the cut. Build more muscle from two or three short weekly workouts than most guys do from training six days a week. The only aspect of the conjugate system that would most likely be. This may come as a shock to many, but the logic is pretty simple. If you are competing, make sure to complete three singles sometime throughout the week that will be your planned openers. Few powerlifting programs have generated as much interest as conjugate periodization aka westside. Ive heard it 435 different times and it never gets old.
Periodization bodybuilding program effects of 8week nonlinear periodized training program on effects of 8week nonlinear periodized training program on physical fitness and contributors of functional knee joint this suggests that unstable surface training can enhance the afferent pathways. The 26 programs listed here are all fullyvetted, industryleading plans that are tried and tested by thousands of lifters from around the world. This is the final week in the 8 week powerlifting program. Burley hawk the westside method, also known as the conjugate method, is a program that is often times misunderstood in the raw powerlifting realm.
The westside conjugate system is the best of two advanced training systems. For one most dont program out more then just a week at a time. After that, change the program variables dramatically, or perform a cycle of strength work to improve on the main lifts. Free strength program how i set up the conjugate method duration. Dec 27, 2017 the conjugate bodybuilding approach will work best for those who prefer variety and have a performance component to their plan. But its not a high volume program in the traditional sense, and most people will be able to handle the volume. Oct 03, 2017 coach and powerlifter matt wenning, ms, discusses the benefits of conjugate periodization in this talk from the nscas 20 coaches conference. Theres no reason for a bodybuilder to accumulate unnecessary fatigue by hitting. Jul 30, 2019 also, the conjugate method is designed to help powerlifters, so expect a program that is based around the three main lifts squats, deadlifts, and bench press. The conjugate method is actually made up of 80% special exercises, meaning your work with the barbell will only make up 20% of your training volume. Both the volume and the intensity drops allowing your body to supercomensate in preparation for a maximum attempt. Westside for skinny bastards a modified lifting program. Variety is the spice of life when looking at what makes the conjugate method special your eye is immediately drawn to the massive amount of variety the program offers.
Instead of opting for a onesizefitsall training system, the conjugate. Some programs might spend 4 weeks training for hypertrophy. Periodization bodybuilding program bodybuilding and fitness. Traditional training plans addressed single qualities at a time, like the example above. Mike stone as a form of fatiguemanagement that contains periods that repeat. I highly recommend for more information on conjugate training and westside barbell to visit their website. They had 70 highly ranked lifters and used 25 to 40 special exercises to complement the olympic lifts. A study of this system showed that only one lifter was satisfied and the rest wanted more exercises to choose from. Conjugate bodybuilding program christian thibaudeau. However, due to lack referencing, widely varyings opinions mostly incorrect on implementing this. My lab is the weight room and my lab rats are my athletes. For more info about strength and conditioning, visit. Also, the conjugate method is designed to help powerlifters, so expect a program that is based around the three main lifts squats, deadlifts, and bench press. While im a proponent of conjugate training, i cant really see the benefits to running this style of program for a bodybuilder.
The start of most plans would begin with moderate intensity, a decent amount of volume, and steady aerobic work before moving onto. However you arrange them, stick with the program for six weeks to allow it to work. Verkoshansky back in 1972 and later refined by louie simmons. Here are some proven strategies for allnatty size and strength gains, and how to put them all together into a workout plan. Offseason training mass gaining for bodybuilders phase 1. Have you been thinking about competing in a powerlifting competition. Westside barbell is the strongest gym in the world. Scribd is the worlds largest social reading and publishing site. Its difficult for me to express the significance of this in one line so allow me to reiterate while using italics because you and i both know italics makes me even more serious. Brian alsruhes conjugate program is a 16 week, 4 day per week strength program that utilizes conjugate methods dynamic effort, max effort to stimulate. In writing this article i solely aim to provide a reliable source of information. Just as a bodybuilder spends a significant amount of time isolating. This program is the final part of a three part series. Brian alsruhes conjugate program is a 16 week, 4 day per week strength program that utilizes conjugate methods dynamic effort, max effort to stimulate strength gains.
Before i begin its important for me to clarify what i aim to accomplish through writing this article. The weights are planned as precisely as can be, to reach the milestone target of 3 x 5 at. Jan 03, 2017 simmons calls his method of training the conjugate sequence system, such that it is not a single workout program but a combination of three workout systems that rotate. Foreward the conjugate system is new hot word when it comes to training systems right now. Simmons calls his method of training the conjugate sequence system, such that it is not a single workout program but a combination of three workout systems that rotate. Matt wennings take on conjugate juggernaut training systems. The conjugate method is a term and methodology made most popular by louie simmons, owner of the westside barbell club and the creator of what has become known as the westside method of training. Apr 18, 2020 brian alsruhes conjugate program is a 16 week, 4 day per week strength program that utilizes conjugate methods dynamic effort, max effort to stimulate strength gains. I used to try and program out an entire wave but always failed at following it and gave up. The classic conjugate template calls for 4 training days per week. For this reason it could be considered a periodization model, which is defined by sports scientist dr. Exercises can include various forms of the box squat, rack pull, deficit deadlift, and good morning, performed at a rep max. The end result is a westside based program that will knock the socks off your bench while still being everything you could possibly want and more from a bodybuilding program.