Conjugate: A Brief Introduction

by Anthony Oliveira

I remember what it was like 10 years ago trying to find information on Conjugate training. There were a few YouTube videos, a few articles from Louie, and then of course Book of Methods.

There wasn't, however, a real starting point. I was able to find a Syatt Fitness article here that really helped make the process of learning the system a bit easier for me, but outside of that I was left to my own devices. 

I wanted to create a jump off point for people in this modern time where there is arguably TOO much information out there at times. If I were to write this, it would be heavily biased, so I wanted to give a younger lifter who has lived through this age of info the chance to break it down. 

The following is a breakdown of the basic template for conjugate. This is not the end all be all, and it isn't even how Roman or myself even really run the system at this point. It is simply some background and a great glossary of terms for someone who is new to conjugate and just wants a baseline. 

There are constant evolutions of the system but if you understand how a sandwich is made, you can change the ingredients and still put on together.  Same thing here. Hopefully this can help some of you wrap your head around some concepts within the system and make some sense of the nuances that we endlessly discuss in this space.

Maximal Effort: Using maximum level weights You may also hear this called “Max Effort,” “Maximum Effort,” or “M.E.”

Dynamic Effort: Using sub-maximal weights at maximum velocity (bar speed). You may also hear this called “D.E.” or “speed work.”

Repeated Effort: Using sub-maximal weights for maximum repetitions. You may also hear this called “Repetitive Effort,” “R.E.,” or “Reps to Failure.” This is often in reference to accessories.

Main Movement: A variation of the squat, deadlift, or goodmorning on lower days and a variation of the bench press on upper days. Also referred to as “main work.”

Secondary Movement: A movement done immediately after main work, this typically has a little more focus or regularity than other accessory work. Some will refer to this as an “auxiliary lift.”

Accessories: Smaller exercises that build muscle mass to contribute to the competition lifts, typically single joint movements trained like a bodybuilder.

Pendulum Waves: A loading scheme where intensity is waved up over three weeks, then dropped down to original levels after. Typically, you will see this used on D.E. Lower like this: Week 1- 50%, Week 2- 55%, Week 3- 60%, then start over again at the next Week 1.

Priority Principle: The idea that after the main movement, you should train the weakest muscle group first. So, if it’s M.E. Upper and your upper back is significantly weaker than other muscle groups; you would train your upper back first when doing accessories.

Accommodating Resistance: Referring to the use of bands, chains, or sometimes weight releasers; these means of resistance lessen as one engages in the eccentric and then reload as you go into the concentric. Also referred to as “A.R.” or “A/R.”

Straight Weight: Regular plates on the bar.

Variations: Most commonly used in reference to main work on M.E. days, this refers to a main movement adjacent to but not exactly the same as a competition lift. For example, a box squat would be considered a variation of the squat.

Prilipin’s Chart: Prilipin’s chart was the product of a study conducted by A.S. Prilipin. He studied the sets and reps of elite weightlifters done at various intensities and created a chart that summarized how much and how intense most of their volume of training was. This chart outlines optimal total volume, sets, and reps at various intensity ranges.

Dynamic Effort days use the dynamic effort method defined in the glossary above for main work. This will involve taking larger volumes (defined by Prilipin’s chart) of work with submaximal weights. However, the intent is that you exert maximal force against these weights and move them as fast as possible. This trains you to develop as much force as possible in as little time as possible, improving bar speed.

After the main speed work is over, you would do accessory work. This would usually consist of tricep, shoulder, upper back, and maybe some hammer curls. Here is an example of what the accessory work could look like:

• 4x8 Skull Crusher
• 3x10 Cable Tricep Pushdown
• 3x15 DB Row
• 3x25 Band Face Pull

 

M.E. Lower

This is a day that uses the maximum effort method for the lower body. On this day, you would work up to a 1-3RM on a squat, deadlift, or good morning variation. This main work variation changes every week to avoid accommodation.

While it does not necessarily have a wave like dynamic effort work does, here is what 3 weeks of main work could look like:

Week 1	Deficit Conventional Deadlift 1RM
Week 2	Cambered Bar Goodmorning 3RM
Week 3	Safety Squat Bar Box Squat 1rm

 

The accessories on this day would revolve around the posterior chain and trunk. They could look something like this:

• 3x8 Romanian Deadlift
• 3x10 Glute Ham Raise
• 4x15 Cable Pullthrough
• 4x20 Reverse Hyper

 

M.E. Upper

This day uses the maximum effort method for the upper body. On this day, you would work up to a 1-3RM on a bench press variation. This main work variation changes every week to avoid accommodation.

While it does not necessarily have a wave like dynamic effort work does, here is what 3 weeks of main work could look like:

Week 1	2 Board Press 2RM
Week 2	Floor Press 1RM
Week 3	Bench Against Mini Bands 1RM

 

The accessories on this day would be very similar to the accessories on D.E. upper outlined above.

 

D.E. Lower

As the name would suggest, this day’s main work focuses on the dynamic effort method for the lower body lifts. On this day, you would do your “speed work” for the squat and deadlift. In a traditional Westside template, you would do this in the fashion of a 3-week pendulum wave using volumes defined by Prilipin’s chart, typically against some kind of accommodating resistance.

Here is what the structure of the main work would look like over the course of 3 weeks:

Week 1	SSB Box Squat 12 sets of 2 @ 50%1RM+25% chains
	Sumo Deadlift 10 sets of 1 @ 50%+25% bands
Week 2	SSB Box Squat 12x2 @ 55%+25% chains
	Sumo Deadlift 10x1 @ 55%+25% bands
Week 3	SSB Box Squat 10x2 @ 60%+25% chains
	Sumo Deadlift 8x1@ 60%+25% bands

 

The accessories on this day would be very similar to the M.E. lower day outlined above.

 

Evolutions

Louie Simmons frequently wrote about his ideas in various magazines, websites, and publications in his day. He also had many lifters from all over come through his gym as visitors or full time members. What both of these mean is that the conjugate method grew to be spread over many gyms across the world, which led to many interpretations and evolutions of his work.

For the sake of brevity, the only evolution we will look at is that which has been popularized by Trigger Warning Conjugate and the N/NHight Crew(s). It operates with the same four days with some small changes to the waving and focus of the days. Looking at the same weekly schedule, let’s break down each of the days.

 

D.E. Upper

This day is largely the same, however; the accessories are focused more on the pecs and shoulders than exclusively the triceps.

 

M.E. Lower

While at its core it follows the same format, this day is entirely focused on deadlifting. This day will rotate variations of competition and opposite stance deadlifts, goodmornings, and speed pulls. The accessories are similar and still posterior chain focused.

 

M.E. Upper

This day is largely the same as the traditional template.

 

D.E. Lower

D.E. Lower is where things get the most different. To highlight a few changes: volume is slightly lower, there are no speed deadlifts in the main work (as these are done on the deadlift-focused day sometimes), and there is a fourth week of the wave to practice squatting without the box. Sometimes this is to an “opener” level weight, a second attempt, or a 1RM. This largely depends on where in the training cycle a lifter is.  Usually on week 3, instead of traditional speed work you can work up to a top set with the setup dictated by the wave as well.

Here is what a 4 week wave could look like:

Week 1	Cambered Bar Box Squat 8 sets of 3 @ 50% + 25% chains
Week 2	Cambered Bar Box Squat 8x3 @ 55%+25% chains
Week 3	Cambered Bar Box Squat 3RM + 25% chains
Week 4	Straight Bar Free Squat 1RM