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. Since Louie started publishing his articles on his methodologies in Power Lifting USA back in the 1990’s, the methods grew wildly in popularity mainly for two reasons – (1) it was/is totally different from the standard power lifting programs up until that time, and (2) the methods worked for a lot of lifters.
Since then, Louie’s methods (as evidenced by his own writings) have evolved and morphed over and over again through the years and this has created confusion as to what exactly the Westside method is and isn’t. Combine that with the fact that 100s of power lifting and sport coaches have borrowed from, modified, and bastardized the Westside method over the years to blend with other programming models, even more confusion was created. And lastly, especially in recent years, with the popularity and rise of Raw power lifting, the Westside method has come under severe criticism for only being applicable to Multi-Ply power lifters who compete in federations with very lax standards on things such as squat depth.
Much of this criticism is fair and warranted. Some is not. I am a firm believer in the utility of the methods, not only for the raw power lifter, but perhaps even more so for the recreational strength athlete who needs a system that is malleable, flexible, easily adjustable, variable, fun, and not predicated on long drawn out progressive training cycles. More on this later…
But first let’s look at some terminology associated with this program.
The Westside Method
This is Louie’s mixture of the Max Effort Method, the Dynamic Effort Method, and the Repetition Effort Method, blended with a healthy dose of GPP/conditioning work to get the Westside Method. I would say that if you are not training at Westside Barbell, then you aren’t technically doing the Westside Method, you are doing a version of the Method. The system is a concurrent system. This is a fancy way of saying that multiple athletic qualities are simultaneously trained at once, instead of in separate blocks over the course of a training cycle.
Some programs might spend 4 weeks training for hypertrophy, 4 weeks training for strength, and then maybe 2 weeks training power production, then tapering into a meet. In the Concurrent System, every week work is done on all relevant qualities – absolute strength, power, and hypertrophy. This is maintained virtually year round.
So every week you will train the Max Effort Method on a Squat or Deadlift variation and a Bench Press variation for absolute strength. This generally involves working up to a 1-rep max or at least some sets at or above 90% of 1rm. In other words you go super heavy twice per week, once for upper body, once for lower.
Every week you will also train Power with the Dynamic Effort Method. Usually all 3 power lifts are trained in this fashion, with lots of sets, low reps (1-3 usually), and lighter weights with maximal volitional bar speed.
Every week you will do “special exercises” i.e. assistance work for the squat, bench, and deadlift. This basically means lots of exercises for the pecs, shoulders, triceps, lats, lower back, hamstrings, and quads. This is where you work in the typical bodybuilding rep range of 8-15 reps and try and build as much muscle mass as possible and address weak points.
Every week you will also train your conditioning with activities like Sled Dragging and Prowler Pushing in order to maintain the work capacity to push long and hard in the gym. Louie is a big big believer in training volume. And the more work you can do on your Dynamic Effort Training and your special exercises the stronger you will become. But you have to be in shape enough to train.
The Conjugate Method
So the Conjugate Method is not actually the same thing as the Westside Method, although the two terms have become so closely linked as to be almost interchangeable in the dialogue. But technically, the Conjugate Method is simply a PIECE of the overall Westside system. Conjugate training is simply a way of saying that you constantly rotate your exercises in and out of the program. This comes into play on the Max Effort Day and with the Special Exercises / Assistance Work.
Typically we will perform the competition versions of our Squat, Bench, and Deadlift on the Dynamic Effort Day. This gives us tons of volume and lots of practice on those lifts. But you cannot train the same lifts maximally week in and week out. You either have to wave the loads around OR if you want to practice lifting heavy every single week, you have to wave the exercises around. The latter is conjugate training. Basically a different max effort lift every week. And perhaps you come back to that lift every 6 weeks or so and try to beat your previous best performance. Accessory movements are treated the same way. You do a movement for 1-2 weeks at a time, push it as hard as you can, and then swap it out for a different but similar movement, and come back to it in a few weeks and try to break a record on it.
Below is an example 6 week cycle of the Conjugate Method at work for a Max Effort Bench Press Day:
- Week 1: Competition Bench Press – 1RM + 2-3 @ 90%. Incline DB Bench Press 5 x 8-12. Barbell Rows 5 x 8-12. Lying Tricep Extensions (ez curl bar) 5 x 10-15
- Week 2: Incline Bench Press – 1RM + 2-3 @ 90%. Flat DB Bench Press 5 x 8-12. T-Bar Rows 5 x 8-12. Overhead Tricep Extensions (ez curl bar) 5 x 10-15
- Week 3: Close Grip Bench Press – 1RM + 2-3 @ 90%. Incline DB Bench Press 5 x 8-12. One Arm DB Rows 5 x 8. Cable Tricep Pressdowns 5 x 10-15
- Week 4: Bench Press w/ Bands – 1RM + 2-3 @ 90%. Close Grip Bench Press 5 x 8. Seated Cable Row (narrow grip) 5 x 10-15. Lying Tricep Extensions w/ Dumbbells 5 x 10-15
- Week 5: Swiss Bar Bench Press – 1RM + 2-3 @ 90%. Flat DB Bench Press 5 x 8-12. Hammer Strength Row 5 x 8-12. Overhead Tricep Extension w/ Cable 5 x 10-15
- Week 6: Floor Press – 1RM + 2-3 @ 90%. Incline Barbell Press 5 x 8. Seated Cable Row (wide grip) 5 x 8-12. Dips 3 x failure.
So in the above example our sample template is a (1) max effort bench variation (2) supplemental chest exercise (3) a row (4) a tricep extension. I like the use of a template like this (you can create your own template based on need and preferences) and then just plug in new exercises week.
Record Keeping……..
It is absolutely vital that you keep records of the max effort and assistance exercises you are performing. Constantly aim to break new records and set new personal bests. This doesn’t mean you actually will break a record every time you train, but try to. On the max effort day, you need to be aiming to break your old 1-rep maxes each time you cycle back to that exercise. On the special exercises you need to try and be setting new bests in the form of increased load, adding reps, or adding sets. So if your previous best DB Bench Press was 3 x 10 x 80, you need to try and do 3 x 10 x 85, 3 x 12 x 80, or 4 x 10 x 80. Any of those would constitute a PR.
The Ideal Training Split …….
Usually I set this up for my clients as a 3-5 day per week training program with 4 days being the average.
The original training split set up by Louie was like this:
- Monday – Max Effort Squat / Deadlift
- Wednesday – Max Effort Bench Press
- Friday – Dynamic Effort Squat / Deadlift
- Sat or Sun – Dynamic Effort Bench Press
I often set it up like this:
- Monday – Max Effort Bench Press
- Tuesday – Max Effort Squat / Deadlift
- Thursday – Dynamic Effort Bench Press
- Friday – Dynamic Effort Squat / Deadlift
Either way, I recommend scheduling a day of REST after the max effort squat / deadlift day.
The 5-day split is basically identical to the above except we add a 5th day that is a body building style “Back & Biceps Day.” This can be nice because back accessory work like heavy rows and chins are actually pretty damn taxing and they have a way of getting half assed at the end of the other sessions. The back day allows a lifter more time and energy to train the back movements harder and more time in the other workouts to focus on other assistance movements.
- Monday – Max Effort Bench Press + Assistance for Chest & Triceps
- Tuesday – Max Effort Squat / Deadlift + Assistance for Hamstrings & Low Back
- Thursday – Dynamic Effort Bench Press + Assistance for Delts & Triceps
- Friday – Dynamic Effort Squat / Deadlift + Assistance for Quads and Abs
- Saturday – Back & Bicep Day (about 15-25 total sets)
In the 3-day per week schedule we simply take the 4-day program and spread it out over a 3-day week. This works great for lifters who struggle with recovery or who can only commit to 3-days per week of training.
- Monday – Max Effort Bench Press
- Wednesday – Max Effort Squat / Deadlift
- Friday – Dynamic Effort Bench Press
- Monday – Dynamic Effort Squat / Deadlift
- Wednesday – Repeat Cycle
This is exactly how we program this method in the Baker Barbell Club
Now, let’s get into a breakdown of each training day.
Max Effort Bench Press Day
I like to set up the Max Effort Bench Press Day in cycles of 6 weeks in length and I’ll show you how and why.
Week 1 is going to be the “competition” version of your Bench Press. i.e. your normal Bench Press. This is important from a “testing” stand point – i.e. you need to be able to gauge if your program is working, but also as a way to set up the percentages for your Dynamic Effort training day. So however you normally Bench Press, use that technique today.
In Week 2 use an Incline Bench Press. Standard would be about a 45 degree bench with a normal bench grip, but in subsequent cycles you can modify things like angle of the bench and grip width for even more variety in programming.
In Week 3 use a Close Grip Bench Press. You can do a normal touch n go, use a pause, or even press off the pins in following cycles.
In Week 4 use accommodating resistance – i.e use bands or chains and use your normal bench press technique.
In Week 5 use a specialty barbell. Use a cambered bar, a swiss bar, a fat bar, etc.
In Week 6 use a partial range of motion. Use a floor press, a 1 or 2 board press, or a pin press.
After the 6 week cycle go back through and repeat everything and try and break new records. So the base cycle is 6 weeks, but if you modified each exercise each time through the cycle you could actually come up with a pretty good 12-24 week cycle using the basic template I provided above. Beginners won’t need that much variety, but more advanced athletes may.
For example:
- Week 1: Bench Press
- Week 2: 45 degree Incline Bench Press
- Week 3: Close Grip Bench
- Week 4: Bench w/ Mini Bands
- Week 5: Swiss Bar Bench Press (narrow grip)
- Week 6: Floor Press
- Week 7: Bench Press (test)
- Week 8: 60 degree Incline Bench Press
- Week 9: Close Grip Bench Press (from dead stop off the pins)
- Week 10: Bench w/ Monster Mini-Bands
- Week 11: 3 inch Camber Bar Bench Press
- Week 12: 1-Board Press
You could go on and on forever, but having a loose template in place helps give some organization to your training.
If you don’t have all the gadgets (bands, chains, specialty bars, etc), no problem. Set up your own cycle using different grip widths, pin positions, bench angles, etc and you can come up with a long list of options for max effort bench cycles.
For the max effort movement you are going to work up to a max effort single for the day, aiming for a personal best when possible. I always recommend aiming for a conservative PR first, and then go by feel after that. So if your previous best on the Close Grip Bench Press was 275 lbs x 1, then today, make your target 280 lbs x 1. If you nail 280 x 1 as a fast and smooth rep, try one more set. Maybe anywhere from 285-295 lbs x 1. If 280 lbs was a grind it out type of single, you are done for the day. The idea is to hit a top single for the day but avoid a bunch of missed reps. After the top single for the day, deload the barbell to 90% and hit a top set of 2-3 reps. Then move onto the special exercises / assistance.
After the Max Effort exercise, I recommend you do work for the Chest, using a high volume of sets in the 6-12 rep range. My favorites are Dumbbell Pressing at a flat, incline, or decline angle. Dips are also good. You can also take an exercise that is normally on your max effort menu and use it today for higher reps. Inclines are good, so are many specialty bar exercises. Just make sure you hit a bunch of volume and leave with a huge pump in the chest. Rotate this exercise out every week or at least every 2-3 weeks. Try not to go “stale” on a movement. The minute you regress or don’t make progress, swap it out. Come back to it in a few weeks.
After that, hit 2-3 more exercises for the lats, triceps, delts, etc.
Dynamic Effort Bench Press Day
People get super confused here because the recommended percentages are literally all over the place in the “official” Westside literature.
Let me attempt to simplify. For a raw lifter using straight weight (no bands or chains), use 60-70% of 1-rep max in a 3-week wave and perform 8-12 sets of 3 reps. For example:
- Week 1: 12 x 3 x 60%
- Week 2: 10 x 3 x 65%
- Week 3: 8 x 3 x 70%
- Week 4: Repeat cycle.
Rest times should be about 30-90 seconds in length. We WANT a high density of training here, but we also want bar speed. So take as little time as possible between sets, BUT rest long enough so that fatigue doesn’t slow down your bar speed.
I recommend you pause each rep on the chest and then EXPLODE up as fast as possible on the concentric. Use your competition Bench Press (i.e. normal) set up and technique, but just move every rep explosively.
When you come back through the cycle, you don’t need to increase the weight. Repeat the same weights again, but try and move the loads FASTER and/or decrease rest time from the previous cycle. Every time you hit a new Bench Press PR (every 6 weeks or so) then you can adjust the weight on the bar to reflect your new max.
If you want to use bands or chains for Dynamic Effort work, lower the bar weight down to 50-60% of 1RM and then add the bands or chains. Test a set out. If the reps move slow, then reduce weight even further and perhaps do a wave at 45-55% of 1RM,. But use light band tensions only – Mini Bands or Monster Mini-Bands are enough.
After the Dynamic Effort Benching, I usually move my lifter onto heavy direct overhead pressing work. Standing Barbell Presses or Seated DB Presses are my go to’s. Again, we want a high volume of pressing and then we’re gonna follow that with more work for the delts, lats, and triceps, as needed.
Max Effort Squat / Deadlift Day
A 6-week cycle of max effort movements works here as well, although you can of course spread it out over a longer cycle length. And I think for most advanced lifters a 12 week cycle is probably better. In the example below I’m using a 12-week Template, but you can obviously pare this down to something more basic
In order to keep it simple, just alternate each week between a Squat variation and a Deadlift variation each week. Do not use a TWO max effort movements in the same day, every week.
In Week 1 max out your competition squat for testing purposes and to set up your percentages for your dynamic effort squat day. However you regularly squat is how you will squat today.
In Week 2 max out your competition Deadlift. If you compete with a conventional pull, do that. If you compete sumo, do that.
In Week 3 do a Front Squat. I like a “lighter” movement here because of the stress generated by the max effort squat and deadlift in previous weeks. I also like front squats for assistance throughout the program so having a rough 1RM on paper is useful for estimating loading.
In Week 4 do a Deadlift with the opposite stance of what you used in week 2. If you pull sumo, then do a conventional Deadlift today. If you pull conventional, do a medium stance sumo pull today.
In Week 5 do a Squat to Pins or a Box. Either way, get down at or below parallel and pause for a good 2-3 count.
In Week 6 perform a partial Deadlift. So this is a Rack Pull or Block Pull. Usually this is something just below the knees.
In Week 7 perform a Squat with a Specialty Bar. This is usually a Safety Squat Bar or a Cambered Bar. You can do this to a box or as a “free” squat.
In Week 8 perform a Snatch Grip Deadlift. Grip somewhere between the rings and the collars depending on height.
In Week 9 perform a Squat with accommodating resistance. You can go with or without a box, but add chains or bands to the bar.
In Week 10 perform Deficit Deadlifts. Stand on a platform about 2 inches in height and perform regular conventional deadlifts.
In Week 11 perform Squats with a Pause. Don’t use a box or pins. Just pause the weight for a good 2-3 count at the bottom of your regular squat position and come back up.
In Week 12 perform Deadlifts with accommodating resistance. Add bands or chains and deadlift with your competition stance.
You can alter this menu of course, but the order of the movements is intentional to build towards better testing in Week 1 and Week 2, so try and stick with this as close as possible if you have the right equipment in place.
Usually on the max effort day we’re going to work the hamstrings and lower back really hard using the conjugate system. After the main movement pick a supplemental movement like RDLs, SLDLs, Goodmornings, or Weighted 45 degree hyper extensions. Or you can pick an exercise from the max effort menu. Rack Pulls are one of my favorites for supplemental work. Hit some good volume here without killing yourself. 2-5 sets in the 6-10 range. Then finish with a few other lighter movements such as unweighted 45 degree extensions, leg curls, glute ham raises, or reverse hypers for sets in the 10-20 range.
Dynamic Effort Squat / Deadlift Day
Like the Bench Day, there is a lot of confusion how to use this day for the raw lifter. A lot of the official literature on Westside has a whole lot of information about boxes and accommodating resistance like bands and chains here and it can read very confusing. A lot of this stuff is written with a lifter competing in multi-ply power lifting in mind. So we don’t need above parallel box squats with tons and tons of band tension.
Remember that today is serving as the main VOLUME STIMULUS and the main chance to PRACTICE your COMPETITION lifts. The max effort exercises and the assistance exercises are changing often and will help to build strength and muscle mass, but we need to make sure we stay TRAINED on the lifts we actually compete with or test with. So I recommend staying with a form and technique here that is very close to, if not exactly how you compete.
I think just a regular Paused Squat (without the box) with maximal acceleration on the concentric is best here. IF you prefer to do your dynamic squats with the box, that is fine, but be wary of the fact that losing the “feel” for the bottom of the squat can be a very real thing with a raw lifter. If you choose to box squat, stay tight at the bottom and make sure the box is at or below parallel.
Using your competition squat as a guide, the raw lifter can set up a 3-week wave with 60-70% of 1RM for about 16-24 total reps per workout. Rest times are generally 45-90 seconds
- Week 1: 12 x 2 x 60%
- Week 2: 10 x 2 x 65%
- Week 3: 8 x 2 x 70%
The use of doubles is simply convention here, because it basically assures there is no drop in bar speed within a set. But there is no reason why you couldn’t do triples for a bit of added volume, and some lifters even do well using a conventional 5 x 5 workout with these same percentages. This would yield a similar protocol to what Fred Hatfield advocated for several decades ago with his Compensatory Acceleration Training (CAT) which is similar to the Dynamic Effort Method.
After the speed squats, we’ll move onto Dynamic Effort Deadlifts, which, by convention yet again, is often programmed for with a high set count of singles with one set performed approximately every 30 seconds with maximal bar speed. However, there is no reason why you can’t pull for 2-3 reps per set provided your bar speed stays elevated.
I often program the Deadlifts at about half the volume of the Squats. So usually something like this:
- Week 1: 6 x 2 x 60%
- Week 2: 10 x 1 x 65%
- Week 3: 8 x 1 x 70%
If you are going to add bands or chains to the Dynamic Effort Squats or Deadlifts then I’d lower the percentages down by 10% as we did with the bench. So now loads are 50-60% of 1RM plus band tension. Light band tension is fine here. We aren’t trying to mirror the strength curve of a squat suit so super heavy band tension is not needed or productive. Light band tension can be very effective.
Once you get warmed up on the Squats you ought to be able to complete ALL the squat and deadlift volume in around 30 minutes or so. It’s a very fast and efficient workout and why you need to be in shape enough to train this way.
The density of work and bar speed need to stay elevated for this to work, otherwise you are just lifting light weights slowly which does not work.
After the Dynamic Effort Squats and Deadlifts I like some dedicated leg work – especially for the Quads. I actually really like things like Leg Presses, Hack Squats, and Leg Extensions here because you can hit the quads hard with some quality volume, but save the lower back from further abuse. Single leg work like lunges and step ups are also good today. If you aren’t into the body building type of leg work then a great follow up to the Dynamic Effort Day is just to go push the Prowler until your quads want to explode.
This is a great option for guys who want to “train like an athlete.” Squat explosively. Deadlift explosively. Push the prowler. Done.
Sample Full Week of Training (4-Day Split)
Monday – Max Effort Bench Press Day
- Close Grip Bench Press – work up to 1-rep max for the day. Back off 10% and perform 1 set of 2-3 reps.
- Incline DB Bench Press 5 x 8-12
- Chest Supported T-Bar Row 5 x 8-12
- Lying Tricep Extension 5 x 10-15
- Side Delt Raise 3 x 20
Tuesday – Max Effort Squat / Deadlift Day
- Front Squat – work up to 1-rep max for the day. Back off 10% and perform 1 set of 2-3 reps.
- Stiff Leg Deadlift – perform 3 sets of 5 reps
- 45 Degree Back Extensions – 5 x 10
- Lying Leg Curl – 3 x 10
Thursday – Dynamic Effort Bench Press Day
- Bench Press 12 x 3 x 60%
- Standing Barbell Press 4 x 8
- Chin Ups – 50 total reps
- Dips – 3 x failure
- Hammer Curls 3 x 10
Friday – Dynamic Effort Squat / Deadlift Day
- Squat 12 x 2 x 60%
- Deadlift 6 x 2 x 60%
- Leg Press 5 x 10
- Leg Extensions 3 x 15
- Weighted Decline Sit Ups 3 x 10
Again, just a sample here but it shows how things might get organized.
Summary……..and why this works for average Joe’s.
One of the things that I like best about the Westside method is that it’s a bit random. You can certainly structure things into a long range multi-week / multi-month plan, but you don’t have to. As a regular guy with a job and family life it can be difficult to stick to a long drawn out multi-week / multi-month training plan which is how many “conventional” plans are drawn up.
Interruptions happen and missing a few sessions or especially an entire week(s) can completely blow up your training program.
With this style of training it doesn’t matter. The whole thing is almost completely auto-regulated based on your state of preparedness TODAY.
You just go in and max out today and do whatever you can do.
You go in today and take out a light to medium weight and squat it FAST. It doesn’t have to be exact. Something that moves fast with a little effort.
Then pick 2-4 assistance exercises and chase a massive pump with each exercise. Done.
That’s it. Very little planning is involved and you can basically train HARD every time you are in the gym.
This method is excellent for guys who (1) love to train hard (2) have trouble with highly structured programs.
This program is also FUN. If you like a little of everything and a lot of variety this program has it.
Want to train heavy? Max Effort day
Want to train explosively? Dynamic Effort Day
Want to do a little body building? Do as much as you can handle
Where to find Conjugate / Westside Programming…….
If you want to be coached through weekly conjugate / Westside style programming, this is how we currently train in our Power-Building Track inside the Baker Barbell Club Online
Joining the Barbell Club will give you access to programming that sends you all new workouts every single week with done for you exercise selection, sets, reps, etc. Plus you have access to a Private Facebook Group for form checks on all the exercises, and a Private Forum for Discussion of the programming with other members and Q&A with me.
Join today for conjugate programming for the raw lifter: Baker Barbell Club Online.
