"Conjugate Periodization" For Dummies | Mike Israetel RP STRENGTH

►FULL Podcast | • #129 Dr. Mike Israetel...
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►Join Dr. Mike Israetel of Renaissance Periodization (RP Strength) and Dave Tate as they speak on conjugate periodization and why it isnt as hard to understand as you think!
#elitefts #mikeisraetel #renaissanceperiodization

[@francoisstrength]

Mike has a way of taking very complex subjects and making them extremely simple to understand.

[@banglevision8207]

Fax

[@johnjaynejr.2332]

Alot do, but we the ppl are dumb and follow verbatim. Even after reading, this is only a template in which to learn from.....

[@jahimuddin2306]

That is why he is one of my favorites.

[@michiel5160]

He keeps it simple, instead of overcomplicating things. Let's face it, training for powerlifting is pretty simple. Doesn't mean it's easy, but it isn't complicated.

[@julienl.3327]

He is super intelligent

[@chattingwithshap8010]

Great video. So funny how we have a million different types of programming. Not complex though - progressive overload - recover - rest - eat well - avoid all out, all the the time - mix up movements - REPEAT - it’s not about training for one month or year. Much better for a lifetime. I’m a masters lifter. Been training for forty years. Learned lots of mistakes and tools in that time. Number one - everyone is unique. No system works the same exact way to each person. Get educated and don’t just follow what one person says.

[@REVIVALFitness]

"I can't do +5 anymore..." Rippetoe: Gain 20 more lbs

[@maxeffortliftz1086]

Hello revival fitness

[@letlapafly]

😂😂😂 drink a gallon of milk everyday and eat lots of pizza

[@boydmccollum692]

Not sure how gaining 20lbs of fat in a month helps, but if the Ripper says to do it....

[@smolkafilip]

iF yOu ArE nOt WiLLiNg To GeT oBeSe To LiFt FiVe MoRe PoUnDs YoU hAvE aN eAtInG dIsOrDeR God I hate that guy.

[@goose10001]

Drink a gallon of pizza everyday and eat lots of milk

[@maxeffortliftz1086]

Dr Israetel is amazing love to listen to him speak! This has had to be one of the most insightful videos I’ve ever seen

[@anthonycaruso6065]

Is it though? He really isnt saying anything.....what was it that you learned that you didnt already know?

[@utkarsh2746]

@@anthonycaruso6065 He is talking about general principles of training like "the myth of linear progression", "stimulus to fatigue ratio for exercise selection" and deloads. Search for those videos and he talks about them in more detail.

[@connormorrison1682]

I was literally looking for a refresher today. This is perfect

[@JK-pp2xl]

"Did I get injured in my sleep?" lol dude is living in my head

[@CankleCankle]

I was getting elbow tendinitis, I tried everything, sleeves, cbd creams, hot/ice, etc. Then one day my girlfriend says she notices me tucking my hand under my pillow when I sleep. So I was cranking my arm back at hours at a time while sleeping. That was it, no more elbow owie.

[@CeroAshura]

@@CankleCankle this is the leading cause in elbow fuckery, I've fucked up mine the same way.

[@dannyboy8t666ed]

"WTF did I just get injured in my sleep" lmao. And here I thought I was the only one.

[@satchel291]

No, both of my shoulders went bad in my sleep. Months apart, but just lost strength and range of motion forever I guess... it's been years

[@FitnessNews24]

probably the best explanation of "programming" on the internet

[@randygentry2442]

Figuring out what you’re trying to do and referencing back to that answer during programming is key

[@ElMuelio]

I think I've arrived at what Mike is talking about. I basically have a 5 day training cycle with each day focussed on a core movement pattern, but also have a 4 cycle rotation of exercises. So on my deadlift day for example, I rotate through raw comp deadlift, single ply comp deadlift, raw deadlift with bands, 12" block pulls in the suit. They're just 4 variations I like so for now I'm repeating them, but I do swap movements out as the months progress. Other days I only have 2 or 3 movements I rotate, but never more than 4.

[@davidturner9688]

Approximately 9 minutes of dialogue that anyone interested in strength training should hear. Layman's terms and to the point.

[@mike1graz]

Even though my goal is to get stronger and faster I appreciate Mike's work. He is so knowledgeable

[@10countboxing46]

Fast day and a slow day. You can just use a set of mini bands for speed days if you’re not a competitive lifter, and by that I mean you’re as strong as he guys at nationals. Do some fluff and pump to build mass without fatiguing your CNS. Westside barbell has a great article on how to plan your workouts

[@cameronbatko]

Great clip. Very good discussion to emphasize

[@kk0119yt]

I just change the exercise for a short while whenever I think I am stalling.... Typically for some dumbbell alternative. Replace Barbell Bench with high rep Dumbbell Bench, Back Squat with high rep Bulgarian Split Squats, Deadlifts with RDLs etc. I have personally found that switching up exercises every week for the sake of 'variation' is just dumb. Focus on the exercises you want to be good at or something extremely similar.

[@Adam-gn5kh]

Its not dumb when they build up weaknesses that then carry over to the exercise you're intending to build. Its not as specific as linear training obviously but it does work very well. Avoiding the overuse that comes with specificity is a must for me too.

[@matteoscala2001]

Wow... This video is awesome... Well done

[@eliteftsofficial]

Glad you liked it

[@kiddfamilyfarmllc9962]

Oh, so that’s how it works. Dr. Mike makes breaks it down.

[@iamzebra7025]

You - Dr Mike - should know that the Starting strength NLP is just one part of Starting strength ”ideology” if you will… no-one has ever said or written that the Novice part would last forever…

[@boydmccollum692]

Good stuff about equipped lifting.

[@denoffitness3379]

😅❤hilariously knowledgeable😊

[@johnhassell5643]

So good.

[@JGGwinnipeg]

Fucking brilliant

[@athletetic]

Conjugate is actually harder to periodize xd. I periodized my first conjugate cycle and i still feel i made hundreds of mistakes. It truly take time. I spent 4 days to periodize 12 weeks. I feel like i half assed it. 🤣😂 I'd periodize another cycle where it'll probably take from me 1 week to periodize.

[@Mister_Phafanapolis]

Dear KZbin, STOP recommending and auto playing EliteFTS and Jeff Nippard videos. I'm here to binge watch Greg Douchette!

[@vestinaborbe]

This is opposite what Lou, Dave and Matt are talking and results for them selfs and other who they train talk that if you are stronger in any variation then previously were you are stronger in main lifts. He can have phd how much he want I believe more those three from westside then him, I dont understand hype around him rly. He is not Lou or Hany Rambod...

[@muamerblazevic]

Well if you prepare to bench I guess you'd do bench on conjugate at least once a week. I assume there would be another chest exercise and ohp but I'm just guessing.

[@ramblr5900]

Starting strength old info?

[@HailTennis]

>starting strength >900 lbs squat What did they mean by this 😂

[@mikewalkow1860]

I get injured in my sleep all the time, LOL, even more now that I'm over 50, LOL

[@brysonbarney5646]

His food is alphabetically organized. I love Mike. He’s the lex Fridman of fitness

[@AjaychinuShah]

Simpler yet easy on leggs good to go 🚶‍♂️ 😪

[@Sk0lzky]

Easy - you don't cuz it's not a verb. (I'll see myself out)

[@user-zx6nj2le4l]

You're gonna run a marathon next week lmaooo...

[@mikealessi7006]

Ok I must be a dumbass cuz I didn't understand most of it

[@smarterworkout]

I can't believe he had to get a PhD to understand this stuff. I guess it comes easy to me. Maybe this stuff is hard to understand for some people. You absolutely don't need to get PhD. Just start self-educating yourself.

[@andrewsmith5512]

His arguments for Conjugate were a bit of a strawman if you ask me but still a good watch. If you don’t have regular max effort movements in your rotation that you use to gauge whether you are making progress throughout the year you are doing it wrong. Conjugate gets a bad wrap because most of the people who run it only choose max effort exercises that stroke their egos (too much overloading), don’t know how to properly program their accessories and go too heavy on their dynamic effort days. An intelligently laid out conjugate program is as close to the perfect training program for general strength / athletic performance to of ever existed, it just has to be in the hands of someone competent enough to know how to put the pieces together and not let their egos get the best of them.

[@kylebeng]

I was thinking the same... he was purely talking about it in PLing context also. I compete in tennis all year-round. I'm not looking to be the strongest at one given moment... Something that gives me a decent base is perfect for my needs.

[@boydmccollum692]

I don't think so - I get your point though, I was thinking the same thing. But in their heads, people think they're doing Westside, while in reality, a vast majority of lifters doing "conjugate" are doing exactly what Israetel is saying. I mean you said it yourself "Conjugate gets a bad wrap because most of the people who run it only choose max effort exercises that stroke their egos (too much overloading)..." You could say the same about his Starting Strength comments - it's a little more than adding 5lbs+ every week. That's like beginning Starting Strength. But there are some advanced lifters who like the 5x5 model. At least with conjugate he brought up the advantages (variation first), then the downsides. With Starting Strength he just talked about its weak point. We can make the same point about anything - RPEs and RIRs are exactly the same. Most people use RPE in the exact opposite way it's intended.

[@andrewsmith5512]

@@boydmccollum692 You don’t judge a program by the results of people that do it the wrong way even if the amount of people that do so is the majority so that’s why his argument is still a strawman. You only can judge a program when it is executed correctly.

[@boydmccollum692]

@@andrewsmith5512 I agree with you. And I'm not really a fan of Dr. Israetel - he's doing what a lot people do though. How many people diss on programs or RPE etc, based on people not doing them correctly. He probably only threw in something nice about conjugate because he was talking with Dave Tate. The reason why I don't think he was creating a strawman here is that he was making a more generalize point about progression and the similarities across methodology.

[@RenaissancePeriodization]

@@andrewsmith5512 thank you for the insights. I think it gets pretty tough to find "the right way" that conjugate is being executed. So much so, in fact, that we often bump into a version of the No True Scotsman Fallacy when attempting to critique the approach. There are definitely better and worse ways to do conjugate, but at the end of the day, modern periodization (a synthesis of block and conjugate, among other things) is probably the best approach for most. - Dr. Mike