8 ай бұрын
9 ай бұрын
Жыл бұрын
9 жыл бұрын
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@bestlobjagamer348 2 күн бұрын
It wasnt invented by Klokov, great silver era bodybuilder Steve Reeves used it way back
@harrisashraff 9 күн бұрын
Really useful. I have started strongman recently and done some couple of shows and this makes so much sense. Thank you
@CraigBongelli 9 күн бұрын
Appreciate it man, happy it helped
@FanOfSkribbly Ай бұрын
Thanks for your content! (Edit:Turned out not so "Quick"...) question: i don't really consider myself a beginner lifter, I've squat and dl 500lbs. I'm not sure what "know your body" means though. The kind of conjugate training I did was doing whatever max move i felt like that day.. typically not repeating very often at all and very rarely testing "comp" lifts. I was prone to getting anxious about comp lifts so i liked the variety but was pretty disorganized with my workouts (like not logging) and now I'm trying to get organized. I consider myself a beginner with conjugate because i never truly plugged into the system so it could work like it should. Dave Tate is the main guy I watch on KZbin. Of course he has some differing opinions (as all conjugate guys do). I'm sure I'd make better progress if i took any one of your "programs" and ran with it. I watched your "how to make your first conjugate program" (or whatever it's called). I did a few weeks of it but got thrown off by things i was hearing from other guys on KZbin. paralysis by analysis Anyway, just looking for a bit of direction (based on your opinion), or a tip or two based on the little info i gave on myself.
@CraigBongelli Ай бұрын
Got you. Near the end of this month Westside is going to be releasing a program for transitioning into conjugate which will be helpful as well as a conjugate certificate course which would be a PHENOMENAL education in terms of building programs for yourself.
@DawsonDaniel-s3g Ай бұрын
I definitely agree that it should a vital part of someone’s program, but not the only thing you train. It should be utilized to fix weak points.
@doomgronthewitcher6514 Ай бұрын
Hi Craig, what does the progression look like for the 5x5s? Do i just add weight each week, step load, wave load? What's the call here? Thanks!
@CraigBongelli Ай бұрын
Hey man, are you planning on adding accommodating resistance or just using straight weight?
@doomgronthewitcher6514 Ай бұрын
@@CraigBongelli Straight weight brother, don't have bands or chains
@CraigBongelli Ай бұрын
@@doomgronthewitcher6514 I would consider picking up bands for sure but in that care I would do 70-75% 1RM for the 5x5 for 3 weeks and then switch to a different variation/bar for the movement.
@billpretzelhoof Ай бұрын
Thanks for going into details on its purpose!
@CraigBongelli Ай бұрын
Very welcome!
@Jspore-ip5rk Ай бұрын
Your voice is jacked 😂😂. Good advice anyway 👍
@CraigBongelli Ай бұрын
😂 thanks, I think.
@Hillywillbilly Ай бұрын
Man you should post more of these shorts. Finally found these and commented before but man you nail it down to the point so quickly and articulate. Please do more of these, straight up pull these up while actually in the gym mid set, Saved my workout a few times now. Thank you bro
@CraigBongelli Ай бұрын
Appreciate it brother!
@Hillywillbilly Ай бұрын
Right to the point thank you man
@CraigBongelli Ай бұрын
Welcome brother
@606pretty Ай бұрын
@m today's year old. I've never heard of🤔
@CraigBongelli Ай бұрын
It's a killer!
@RDbodybuildingreardelt Ай бұрын
Brilliant explanations through out the video!
@CraigBongelli Ай бұрын
Appreciate it!
@kbderek610 2 ай бұрын
But how do you figure out your weakness?
@CraigBongelli 2 ай бұрын
Great question! Westside is going to have some articles coming out about this soon. If you're not on their email list I would jump on so you get them.
@LandonTBrock 2 ай бұрын
Nice. I'm gonna try using this since I've needed a good template to run for awhile now. Thanks
@CraigBongelli 2 ай бұрын
Very welcome.
@APNellyNelson96 2 ай бұрын
That first day would take me 2 hours in the gym. Don't have time for that kind of volume
@CraigBongelli 2 ай бұрын
If that workout takes you two hours you're moving too slow. I would cut down your rest periods significantly.
@APNellyNelson96 2 ай бұрын
@@CraigBongelli what do you recommend for rest periods?
@CraigBongelli 2 ай бұрын
@@APNellyNelson96 I wouldn't say there is a magic number for that. Keep pushing yourself to take the least amount you can and as you get fitter you'll be able to shrink it. That said, as you get into the accessory work - under 1 min for sure.
@deaconturk7752 2 ай бұрын
Good point, good training should be tailored to address that individual's weaknesses and aims.
@CraigBongelli 2 ай бұрын
1000% !
@374usmc 2 ай бұрын
As others have said, best explanation I’ve heard so far! Seriously, I was bout to say F it and go back to bodybuilding type workouts. Thanks for taking the time to make this video!
@CraigBongelli 2 ай бұрын
Appreciate it brother and happy it helped.
@HenchPig 2 ай бұрын
Hey man how would you approach strength training for grapplers? So many mixed opinions on this. I’m a bjj brown belt and unsure wether to do body building type training or more classic strength training with big lifts.
@CraigBongelli 2 ай бұрын
I would check this out: www.westside-barbell.com/blogs/the-blog/dante-leon-forging-a-champion-at-westside-barbell
@adtjtjdjsj 3 ай бұрын
Get a coach to correct your speech
@CraigBongelli 3 ай бұрын
Why is it always the people with no videos 😂
@drinkinouttacups2665 3 ай бұрын
Do you think there's a prerequisite strength level for these or is it moreso a matter of what you can recover from?
@CraigBongelli 3 ай бұрын
That's an excellent question. Primarily it's going to be what you can recover from (although done with light weights these can enhance recovery) but I would hold adding these in until your progress slows down with the 4-main workouts.
@drinkinouttacups2665 3 ай бұрын
@@CraigBongelli Appreciate it man. Still rebuilding from zero at the moment with more simple programming before returning to conjugate but I'll definitely keep this in mind
@anthonyesposito7144 3 ай бұрын
It is nice to find more conjugate training. You were at westside barbell, were you ever on table talk with dave tate
@CraigBongelli 3 ай бұрын
I haven't been on table talk, but was on the Westside Podcast: kzbin.info/www/bejne/e4XOpmWbnNyagLssi=z3nCUus99oth0RwX
@anthonyesposito7144 3 ай бұрын
@@CraigBongelli thanks i will listen, it would be grate if you did table talk also, thanks
@BlessedAre97 3 ай бұрын
Great finally found a good explanation
@CraigBongelli 3 ай бұрын
Glad it helped!
@abodiluck3616 3 ай бұрын
I have a question I’m doing the conjugate program that you posted what I don’t understand is how long until I get back to the main movement
@CraigBongelli 3 ай бұрын
It depends on how many main movements you choose but there will be a google doc link in the description that will help
@abodiluck3616 3 ай бұрын
@@CraigBongelli yes I use it. But now my main heavy upper body is bench press with a bar a 1 thumb away from the soft part next week I have to do a different variation of the bench so how many variations I have to do until I get back to the bench and taste if I made a progress in that movement or to be more specific when I have to 1 rep max on the bench . And is the dynamic upper body just barbell bench or also dumbbells as variation . I’m sorry to bother you I live in Iraq and there is no power lifting coach and I knew about the conjugate method from your video I searched about this question and a few others but I haven’t found a clear answer
@abodiluck3616 3 ай бұрын
@@CraigBongelli again sorry for the inconvenience
@CraigBongelli 3 ай бұрын
@@abodiluck3616 All good man, those answers will all be in the video. I would watch it again and check out the link in the description
@abodiluck3616 3 ай бұрын
@@CraigBongelli will do thanks for answering. When ever you decide to post something on KZbin you best believe I’m going to watch it . And also thanks for the program I was stuck in a loop of maxing 5_6 times a week getting injured
@Tegronixxl 4 ай бұрын
When do you Deload?
@CraigBongelli 3 ай бұрын
Honestly, when you need it. If you're managing your program well that shouldn't be something you feel like you need to do often. (And if it is you need to evaluate your plan and how you're approaching recovery)
@shifter8207 2 ай бұрын
I find deloads are very individual I take one before I think I’ll need it and how I feel at 4 weeks give or take
@j.a.6866 4 ай бұрын
Nice overview dude. I echo the positive comments that others have made. Do you discuss PEDs on this channel?
@CraigBongelli 4 ай бұрын
Appreciate it! And I don't touch PEDs on the channel at all. Not for any kind of "moral" reasons, just because I feel there are much more qualified experts to give advice in that area.
@Feastalisk 4 ай бұрын
More Please!!!
@CraigBongelli 4 ай бұрын
haha, drop questions when you have them and I'll see what I can do.
@Feastalisk 4 ай бұрын
man thank you so much, especially for the template because it makes it easier to follow!
@CraigBongelli 4 ай бұрын
Glad it helped!
@Jenga_Henga747 5 ай бұрын
Most people talk about Louie’s system like it’s some kinda esoteric knowledge. This guy broke it down so simply, I’m excited for the results to come
@CraigBongelli 5 ай бұрын
Appreciate you. If I can do anything to help let me know.
@richwill7438 5 ай бұрын
I think ive watched about 10 hours of explanations of conjugate. This is the best one, really the only one that left me understanding the system. Thank you.
@CraigBongelli 5 ай бұрын
Very happy to help
@brunoamoroso7216 5 ай бұрын
Great info Craig, simple and clear, greetings from Argentina 💪🏽
@CraigBongelli 5 ай бұрын
Appreciate you!
@elic1257 5 ай бұрын
I just hit a 50lb squat pr after doing this exact method for 2 months thanks man 🤘
@CraigBongelli 5 ай бұрын
Hell yes brother!!
@Darin451 5 ай бұрын
I've been following WSB for 30 yrs+, ever since Louie started writing in PLUS A and this is one of the best videos on how to set up your program. Anyone new or just confused this should help. YES he talks about 3-5 RM on ME day but it still is very good video
@CraigBongelli 5 ай бұрын
Appreciate you!
@lucamasseroni7 5 ай бұрын
Thanks for this open knowledge. Very usefull for ppl searchin info. Sport i such a "full of secret" for some reason, like i steal Ur athletes.
@CraigBongelli 5 ай бұрын
Happy to share it
@charlysaultellez5982 5 ай бұрын
Tk bro
@shorthli 5 ай бұрын
I have question regarding 2nd exercise for Upper body light and heavy days. Did I understand correctly that even if you do a vertical press or barbel row as a 1st main day exercise is always the triceps work will be afterwards?
@CraigBongelli 5 ай бұрын
Correct, but I wouldn't do a row as your main movement.
@nameless.greyceo 5 ай бұрын
How is it different from behind the head press?
@bongellifitness7047 5 ай бұрын
The grip-width is the big one, the mandatory pause is another.
@helmutkrusemann9194 6 ай бұрын
Where is the easiest place to start with weight training or conjugate training? How to build a solid base of GPP as an average older (40 years old) dude who wants to become more muscular, stronger, fit and healthier? What are the basics for a beginner like me? I want to train twice or three times a week. Do you provide a conjugate beginner program? Thank you very much for your help
@CraigBongelli 6 ай бұрын
Honestly man I would consider getting a coach. Other than that I've got some books on my website (craigbongelli.com) that would be a great place to start.
@patricklittleton9344 6 ай бұрын
Most useful video I've seen on this by FAR! Everyone else talks about this but avoids the actual programming like it's some kind of secret. Thanks for breaking this down so I can try it!
@CraigBongelli 6 ай бұрын
Appreciate that a ton - I'd love for you to let me know how it goes!
@patricklittleton9344 6 ай бұрын
How much rest do you recommend between sets?
@CraigBongelli 6 ай бұрын
@@patricklittleton9344 Depends on the movements. Heavy, max effort type stuff up to 5 minutes if you need it. Secondary work maybe 2-3 minutes. For the small accessory work a minute is likely solid - and even less for speed work. It's not a major factor though, resting as much as you need to be effective for the next set is all most people will need.
@patricklittleton9344 6 ай бұрын
@CraigBongelli thanks for the response man! Starting to toy with this today!
@CraigBongelli 6 ай бұрын
@@patricklittleton9344 Get after it man! The results I'm seeing with people so far have been NUTS
@Strongman_Sutton 7 ай бұрын
Strongman and conjugate are a natural fit. The sport demands high variation. Great video! Thanks.
@CraigBongelli 7 ай бұрын
Completely agree brother! And thank you
@billholland583 7 ай бұрын
Thanks man. This helps, ive been trying to figure out how to program the Conjugate system.
@CraigBongelli 7 ай бұрын
Let me know if you have questions brother!
@basicmeme1040 7 ай бұрын
So a btn press?
@CraigBongelli 7 ай бұрын
It is behind the head, that's correct. It's a specific variation, hence the distinct name.
@basicmeme1040 7 ай бұрын
@@CraigBongelli what us special about it? The fact you're standing?
@CraigBongelli 7 ай бұрын
@@basicmeme1040 That you pause on your traps every time and that you use a snatch grip.
@angry2881 7 ай бұрын
Right now I'm not participating in any contest but in future i want to and my goal is also strongman so should is still do all these mentioned lower body strongman movements or focus more on barbbell lifts till i start competing? Also how many sets of these movements?
@CraigBongelli 7 ай бұрын
It is entirely up to you with what you want the focus of your training to be. If you want to start getting better at strongman, focus on that. And all the set information is in the video.
@Strongman_Sutton 7 ай бұрын
One cue that helped a guy I work with: “I want your hips to rise fast! I just want your shoulders to go with them.”
@CraigBongelli 7 ай бұрын
That's a great way to explain explosiveness.
@tomcoleman8753 7 ай бұрын
Great point!
@tomcoleman8753 7 ай бұрын
Love this! Thank you to Louie and the crew at Westside Barbell. All the effort, work and information shared. Thank you!
@CraigBongelli 7 ай бұрын
Appreciate it brother!
@tomcoleman8753 7 ай бұрын
Great stories ahahaha
@CraigBongelli 7 ай бұрын
some of my favorite memories!
@Rico_Santana 7 ай бұрын
Man great content! I hope you start uploading more b/c you’re very knowledgeable!
@CraigBongelli 7 ай бұрын
Have lots coming my man!
@Rico_Santana 7 ай бұрын
@@CraigBongelli Yessir 💪🏼
@Rico_Santana 7 ай бұрын
Man I was looking for this! Thank you for sharing! Ppl underestimate how beneficial these are to your strength gains & physique 💪🏼
@CraigBongelli 7 ай бұрын
You're absolutely right brother!
@Rico_Santana 7 ай бұрын
@@CraigBongelli is there anything in the future for some of these sample upper & lower body mini or special workouts on a excel or Google sheets?
@CraigBongelli 7 ай бұрын
@@Rico_Santana Here are some great options straight from the source: www.westside-barbell.com/blogs/the-blog/extra-workouts-2
@Rico_Santana 7 ай бұрын
@@CraigBongelli This is great, Man thank you so much!
@ninjasec 7 ай бұрын
Can you do athletic layer splits again, I miss those videos. 2 days max is usually all I can get to lilsgym, with martial arts ,family etc. I have the old plans I use them. But would love to see newer videos. No pressure though
@CraigBongelli 7 ай бұрын
Put July on your calendar. Going to be sharing some of the coolest athletic training info you've ever seen!
@ninjasec 7 ай бұрын
@@CraigBongelli awesome, my birthday month. I'll be 30 again
@kieranwardale6212 7 ай бұрын
Great video. The last part about dynamic effort overhead is something i've been wondering about and you answered just in time.
@CraigBongelli 7 ай бұрын
I'm glad! I got a lot of questions about that so made a whole new video just talking about that today
@sutton_trout 7 ай бұрын
This is my new favorite channel, it’s nice to have some fresh conjugate content. I just ran your max effort upper day and put it on my KZbin channel and gave you a little shout out. man the upper back pump and tricep pump was insane! I left that work out wondering to myself man have I even been training this whole time?😂
@CraigBongelli 7 ай бұрын
haha I appreciate that a ton brother and was flattered you even got my last name right! I will be pumped to see how your progress goes!
@sutton_trout 7 ай бұрын
@@CraigBongelli thank you brother! Keep putting out the great content!
@CraigBongelli 7 ай бұрын
Will do brother