Conjugate Training for Raw Lifters

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Күн бұрын

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@helmutkrusemann9194 2 жыл бұрын

more more more please! this is the most underrated channel on youtube regarding strength and fitness and I would appreciate more content. Please make a whiteboard video how to program conjugate for non competitive powerlifters, average meatheads who want to get strong, build some decent muscle and stay fit healthy. Thank you very much

@tommyAndechs 2 жыл бұрын

you nailed it, more conjugate for novice

@stevenpurchase1010 11 ай бұрын

Here's an idea for squat max effort day: Take 3-5 exercises which are similar to but more difficult than the competition style squat. They should be exercises that are new or haven't recently been in your repertoire. Let's say you do 4. Week one you would text your 1RM on the exercises in the order of: A,B,C,D. Your not going to actually work up to a max single. You would choose a weight at which you think you can get 3 reps, then use the Epley formula to estimate your max. Let's say on exercises D you got 315x4. 315(34/30)=357 The following weeks you would do the exercises in the order of: Week 2: B,C,D,A Week 3: C,D,A,B Week 4: D,A,B,C Week 5: A,B,C,D Etc......... Your reps will always be 2,3,4,5 Since in week 1 you tested exercise D fourth, and in week 2 you are going to do it third, you will have less fatigue, so you can expect to post a better 1RM estimate than the 357. And, also, because it is a new exercise, you have that gain factor. So, to determine what weight you need to use to post a better number at 3 reps, you would perform this calculation that yields what the equivalent would be: 315(34/33)=324.5 So you would want to go, probably, 335. You would get that, so you would do this to determine what weight to use for your set of 2: 335(33/32)=345. Looks like 355x2 to me. Next that exercise will be done last with the fatigue of the previous three exercises, so the equivalent would be a gain. Thus, you want to do the equivalent or a little less, depending on the difficulty of the previous week's double. 355(32/34)=334.1 I would suggest 330 x4. Previously it was 315x4. This method works very well. I developed it in prison and tested it on 10-12 very successfully. I also made a highly versatile and effective pyramid, but I am tired of typing, and no one responds to this shit, anyway.

@MetalMaineiac Жыл бұрын

This channel is grossly under rated, great information without a bunch of fluff and unneeded B.S. or screaming, (Douchette).

@gueeeeeeeee 2 жыл бұрын

Can we pls push this channel more? Awesome content, keep it coming.

@helmutkrusemann9194 2 жыл бұрын

agree 100%

@harrisashraff Жыл бұрын

Dude, who are you ?? I have never seen any one explaining conjugate this much simpler without any loss of information. Please do make a playlist of these videos.