Your accessories should have a purpose
One of the biggest questions I get about Conjugate is: What accessories should I do, and how much?
Instead of randomly picking exercises, start by breaking down the lift you're trying to improve.
SUPERSET #1
Heavy Banded Quarter Squat — Belt Squat
This gives you traction through the hips while hammering the quads and top end of the squat.
Elevated-Heel Goblet Squat — Full Range of Motion
Now go the other direction. Use a full range of motion and pump a bunch of blood into the quads while working through the bottom end.
**4 sets of 12 reps each
SUPERSET #2
Slide Lunges
These bring in more adductor work while challenging stability through the hips and knees.
On-the-Toe Leg Press
Pair the lunges with the leg press to continue attacking the legs from another position.
**4 sets of 12 reps each
Here's the point
Look at what those four exercises accomplish together.
You're working different parts of the squat while addressing mobility, stability, the bottom end, the top end, quads, hips and adductors.
That's how I want you to think about accessories. Don't just ask, "What's a good accessory exercise?"
Ask what the main lift needs, break it down into pieces, and choose exercises that address those pieces.
