Design your training program

[@ZaneGeeting]

Lou called it conjugate because you're training several different strengths in conjunction. What he probably should have named it is concurrent, since you're actually training them concurrently, not at the exact same time like conjunction would suggest.

[@toddhutchings906]

Ahhhh To me (a+b) is the conjugate of (a-b). Had me making a blank face 😂

[@ZaneGeeting]

@toddhutchings906 Yeah, its confusing. That's why I always just call it Westside. Unless I'm talking to fellow lifting geeks, then I might talk about concurrent training, lol

[@arncj18]

it's all in the russian book

[@X1348-n3n]

Thanks Buddy! Here is 10 bucks for some Miller, all I can give for now but thank you for your instructions and engineering. I also love the white board!

[@toddhutchings906]

Thank you so very much ‼️‼️. That is very generous

[@aManSwanson]

this is an absolute gold, i was trying to get into the conjugate system for a long time, but as an outsider it was hard to comrehend, thanks for dumbing it down uncle todd!

[@joshbunnerwvarmwrestler]

Great breakdown Todd. Planning on implementing this soon. Definitely need a speed day included in my week.

[@JBirch1990]

Todd, I’ve been implementing your training for a little while now. I watch all your new content that comes out but I’ve watched most your older videos, every time I watch a video I haven’t seen yet I typically learn something new. Just want to say thanks for all the content that you put out, I don’t think people realize how golden it is that you do this. When I first started your routine of side pressure lifts with all the different handles it was hard not to give up I was in so much pain, even while trying to ease into it, but it’s been so worth it to stick with it. So many goals to achieve, Excellence over Victory 💪🏽

[@toddhutchings906]

Thank you very much

[@Senick]

I sincerely hope aspiring arm wrestlers understand how valuable this is. Westside Barbell had more powerlifting word records to come out of their gym than any other gym on the planet. As far as I know, Todd is the only one who's translating conjugate philosophies for arm wrestlers. There is a reason his side-pressure is unmatched. Thanks unc, this vid/ series has the potential to breed countless new competitors.

[@jobidden2073]

Todd has always been an awesome puller since he was a couple years into it in 2004. Westside Barbell were far from natural lifters, I respect the late great Simmons honesty and passion, but it's efficacy without PEDs is in question because anyone naturally aspirated would overtrain and burnout pretty fast.

[@brettdyson8838]

💯 I think Uncle Todd is ahead of his time with his training techniques and programming. I would love to see Brian Shaw work with him.

[@Senick]

@ I cant say I agree. I think you are a bit too focused on the drugs. Have you trained in a powerlifting gym? There are plenty of natural lifters working just as hard as enhanced lifters. I had an elite total and 18" arms before I hopped on the sauce. Conjugate, if applied properly, will work just fine for drug free competitors. Will your totals compete with enhanced lifters? No, but that's a silly expectation. I wish people wouldn't assume that sauce is doing all the hard work, it just helps with recovery and progression, you still have to work hard. You can work just as hard naturally, you just progress slower and hit lower totals.

[@jobidden2073]

@@Senick Yes, I have ..... I've trained naturally for 19 years. A friend of mine only decided to start training when I had 9 years in the gym, after 2 years he started PEDs and would train twice as frequently as me for twice as long and recover in half the time making progress each session in terms of weights lifted or reps done..... It's the frequency of training I couldn't accommodate or super recover from as a natural.... I'd be sore all the time, weights and reps wouldn't increase and subsequently motivation would suffer. Mindaugus Tarasaitis is someone I know and have talked with for hours, his approach is depth of training and more infrequently. (He'll do two table sessions a week, one hardcore 3-5 hours and another 4 days later only training with 40% intensity (active recovery), any weight training is very light and only done to aid recovery also. He's a natural athlete and his armwrestling would suffer if he were to implement the Conjugate Method as Todd does.

[@richardjennex6583]

Good evening uncle Todd and thank you so much for these videos because this helps me so much because I do a high hook / high top roll and I keep trying to understand the videos but this one helps explain everything again for the 10th time or something you did it lol

[@mysteriousyoutuber]

Thank you uncle teached me a lot throughout time

[@Ivaylo.Todorov]

I need this so much at the moment! Trying to make the puzzle, watching your old videos before going to bed. Thanks for sharing everything!

[@TheBeardedEpicure]

Uncle Todd, I've seen your previous videos (and this one) on how to use the WSBB system to get stronger at armwrestling and I can't stress enough how invaluable they've been at making me better. Please, please don't stop uploading and sharing this wealth of knowledge. Being able to learn from an absolute elite, experienced world champ like you can only be a dream but your channel makes it a reality. One question regarding the isometrics. Instead of going for a dead stop (which halts you after you've lifted the weight and gotten into your target position), wouldn't it be the same if I start from a dead stop (for example, I load up my pulley with an immovable weight, get in my backpressure position and try to move it for 10 seconds)? Is there a difference in the above described method vs moving it first and then dead stopping like you do?

[@toddhutchings906]

I think it is the same as long as you are contracting your muscles against a hard stop.

[@TheBeardedEpicure]

@toddhutchings906 Thank you so so much uncle Todd!

[@JacoFett99]

The only issue you run into is tracking progress. If you're building your weight up in your working sets, you know how much force you're producing and whether you're improving. I also think he likes the plyometric nature of moving into the dead stop, much like how Louie Simmons recommended dropping the bench press on the way down and catching it at the bottom for some dynamic effort sessions. What you're referring to is solely an overcoming isometric.

[@MANG00J]

Watching Todd do the Devon pronation lift feels illegal lol 😂

[@toddhutchings906]

😂💙

[@archmage2459]

I just love how devon created a lift that called by his name, that's just proved for history he is Legendary.

[@emilianmarius2402]

since i have started watching you , my armwrestling strength went up and up . I am really thankful for your videos especially considering they are free . Hope I will meet you in Turkey one day, so I can thank you personally !

[@Realprogressarmguy]

Exactly what i needed for my own training, thanks a lot todd.

[@Gdubs-u6e]

Thank u amazing advice will definitely implement into training at home

[@leditrot730q2z]

More videos from our favourite Uncle 🔥🔥🔥🔥

[@mariotambakis1468]

I've been following this system for 1.5 years now. It really does work 💪

[@yaheah4904]

I would love to see my favorite uncle show us what he is eating to get so incredibly strong

[@toddhutchings906]

You’ve met her.

[@brettdyson8838]

@@toddhutchings906😆😆🤣🤣

[@rickhero2111]

@@toddhutchings906 Uncle that's not what we meant 😭😭

[@noahburton]

Best video you have made yet Mr Todd. Blue marker

[@toddhutchings906]

💙

[@KongNator]

Love this content, you've become my arm wrestling professor 👍

[@GeileBever]

Thank you Uncle Todd, please do keep sharing your knowledge 🙏

[@lukerovig6253]

Very informative! One question though, do the exercises for speed day/isometrics day/volume day change each week like the max day exercise? Or do they stay the same each week?Thanks for the video!

[@toddhutchings906]

I don’t change them between matches. Some folks rotate through a few.

[@NardeLesva]

"I'm gonna have some super strong fingers, sweety is going to be so happy" definitely adding it to my training routine 😂😂😂

[@AndriaJakhveladze]

or just do bicep curls and wear skinny jeans

[@Thebigfan99]

Lol😂

[@1973169]

I used his methods when I was Powerlifting. I achieved a at the time the 7th highest bench press ever in the 242 lb weight class. I met Louis Simmons twice. The guy was a strength training genius.

[@toddhutchings906]

💙❤️‼️

[@TheTabletime]

Thanks for the detailed video! How do you prepare yourself for that program? It can be traumatic to start from a PR.

[@toddhutchings906]

Just jump in. I don’t know why a pr would be tramatic

[@TheTabletime]

@@toddhutchings906thanks! Noted, and how about the pick of exercises - do I just choose 1 for each group, ideally? Or it can be different variations of pronation, for example, for a different day?

[@toddhutchings906]

@ you must choose exercises based on your weak spots. Your weak spots may change over time

[@Human-Centipedes]

*We need hook training 4 !!!*

[@toddhutchings906]

Same strategy, different tactics. Base your lifts off wrist wrench

[@Human-Centipedes]

@toddhutchings906 Sounds like a solid approach! The wrist wrench definitely changes the game-time to adapt and dominate.....

[@rewa97197]

Very informative, especially speed day is something I will incorporate from now on. How do you view rest, though? Do you hit every workout, even if the body says no?

[@toddhutchings906]

I don’t miss many. Maybe a few a year.

[@javra6118]

hey uncle todd can you tell me what percentages of 1RM should i train with on Wrist curls, Dynamic pronation and fingers (should i do fingers isometric or dynamic?) and one more question, when you are arm wrestling should you press with fingers on opponents hand as strong as you can? (i dont focus so much on pressing with fingers and maybe that is why i always lose wrist) ❤

[@javra6118]

And Also which is better for arm wrestling isometric or dynamic wrist curls?

[@toddhutchings906]

I don’t do isolated wrist work. This in includes 1rm Isometrics should work on wrist. That’s how you use them in a match Train wrists heavy volume, full range if you are going to. Loose grip hookers, squeeze some toprollers.

[@toddhutchings906]

I don’t do wrist curls.

[@tyrelle4232]

Valuable info. Keep it up uncle

[@pat86.]

Thanks uncle Todd. Danke

[@FilipKrznaric]

Hey Todd Do you recommend full rest the week leading up to a match?

[@toddhutchings906]

2-4 days is plenty, depending on the weight cut.

[@FilipKrznaric]

@ Right on, thank you for the reply 💪

[@stuartbailey6201]

Class is in people “ take notes “

[@APNellyNelson96]

Dave Tate, from West side, says you should keep the weight on speed days light while adding bands. Using % of 1RM, not adding weight week by week on the speed days

[@toddhutchings906]

He is a powerlifter training big muscles with powerlifting bands. We are armwrestlers training small muscles with powerlifting bands. It’s easy to add 5 pounds of weight, hard to add 5 pounds of bands. The percentages do not line up for us as well. The important thing is to keeps the reps ballistics.

[@befa5322]

You are the best ❤

[@KeithTheStrengthbuilder]

Hey uncle Todd. I am a 17 year old boy I am about 5'6-7 and I weigh at the moment 225 pound and been arm wrestling 2 years. My question is do I stick at heavyweight and super heavyweigh (when I get up to super some months) or should I cut down a weight class? Also my arm is from elbow to fingertip 17 inches so I got a short arm so I hook.

[@unidentifiedx4319]

You should definitely lose some weight and keep that strength.💪

[@toddhutchings906]

A 17 year old should focus on maintaining a healthy weight and get as strong as you can. 5’7” is short for SHW. Hell, it’s short for 90kg. Get healthy, get strong, have fun. There is lot’s of time to focus on arm wrestling. I started at 35 😉

[@KeithTheStrengthbuilder]

@toddhutchings906 Thanks Uncle Todd!!

[@RDS_Armwrestling]

You'll probably get a little bit taller (most people stop growing at about 21) so you have 5 years. For the sake of your health, definitely consider losing weight while continuing armwrestling training, starting at your age is fantastic.

[@ohkay3644]

Do you only do one of those exercises on volume, isometric, and speed days?

[@toddhutchings906]

Yes

[@giorgikuprava1055]

Everyone says it's an outdated training method.

[@toddhutchings906]

Certainly, not everyone. 🙄

[@giorgikuprava1055]

Don't get me wrong-your results speak volumes to me and many others, proving that you've figured it out. In my opinion, your achievements are underrated-they're not talked about enough, not just in arm wrestling but in general. Outside of arm wrestling, most people don’t believe me when I share your example.

[@alihamadiya]

If my elbows are hurting on max day, Do I still push through the pain and try to do a max or should I go a bit lighter to where there is no pain

[@HateLoveHP]

I think it's better to do 2-3 days until your tendon becomes stronger and then you can add more days like Todd's program.

[@joymukherjee2453]

Just try to reach your max effort number that day. And also incorporate recovery and healing exercises in the week, like J.M. Press and Reverse Curls. These two can definitely heal and strengthen the elbow joint very well and effectively.

[@joymukherjee2453]

On the max day you are supposed to hit 1RMs. As you warm up to the working weight, you no longer do more than 1 repetition in 1 set. As you warm up try to do a couple of reps till you reach your 50% of 1RM and then from there do only a single rep for the rest of the sets and reps. And try to reach your max number within, or in about 36-40 reps (including the reps done in the warm-ups).

[@toddhutchings906]

Perfect answer

[@toddhutchings906]

Excellent answer

[@EyeDriveATruck]

17 workouts plus three practices, got it.

[@toddhutchings906]

👍‼️

[@Ivaylo.Todorov]

Uncle Todd, please explain about the max effort reps After we get to our max weight, how many reps do we perform on each arm? Thanks!

[@toddhutchings906]

1rm 1 rep max Max weight for 1 rep

[@ElementalHangover]

If you have not yet established your weakpoint or you don't have any, what exercise would you do on speed, ISO and volume? As a basline is it always the same exercise as the Max day?

[@joymukherjee2453]

@@ElementalHangover for speed and volume days respectively, you are supposed to pick any 1 or, 2 weak point of yours and then perform that or, those throughout the period till your match or tournament. Keep the exercises in speed and volume day the same till you explore or point any other prominent weakness in your style.

[@toddhutchings906]

Excellent answer. 👍

[@siddhishnair]

How do you set a new PR every week after 3 table sessions a week?

[@toddhutchings906]

That’s the beauty of the method.

[@siddhishnair]

Too strong uncle Todd keep it going!!❤️💙

[@thetruth7046]

Good Afternoon, Sir. 💪

[@AbhimanyuAgnivanshi]

Just one querry Isometric volume nd speed would be of all 5 exercises or only one exercise per week (like max effort)

[@toddhutchings906]

Like max effort

[@Dimamz]

Thanks for the videos! It really helps me in my training! From Russia with love 👍

[@toddhutchings906]

Thank you

[@sadtastic9810]

Hey uncle Todd, great video. I just wanted to ask what should I do if I want to do my regular gym stuff on top of this program? Should I alternate this program and my regular gym program each day? Good luck on your match with Irakli.

[@toddhutchings906]

No Do your other program in the 17 other available time slots

[@thehightide2559]

what about starting strength Just do heavy shit until you can do light shit alot

[@emilianmarius2402]

starting strength: the name tells you everything , it works for beginners as they are able to pr everytime . they upgrade to the texas method . You know, getting stronger can be done in many ways

[@Fox8ball.]

Calling mom whilst the ads play #WCFYP

[@toddhutchings906]

Smart play

[@tobiasjonsson9282]

Is there only 1 exercise/day/speed,max..? Do you train the rest of the body on other days? Is it possible to buy a schedule from you? You Will kick skinnyjeans as💪

[@toddhutchings906]

I just gave you a schedule. I keep the workouts to an hour. 2-3 exercises. After the ones in the video you can finish with some wrist work and some reverse work.

[@tobiasjonsson9282]

Haha I know, just wanted to see one but I got the answer now. Thanks for your time🙏

[@kevindavis3333]

The man with plan.

[@armwrestlingfan6804]

Saved

[@tashmoo]

got a little question for those who are more experienced. for example im a top roller and do backpressure variations on max day and speed day, also hammer curls for volume day. when to work on side pressure and wrist curls? can we add volume after max days and speed days for other parts. when i compare aw to strength training( bench squat deadlift etc) if backpressure is squat then sidepressure or wrist is bench press which is completely different movement . ok not completely but different pattern and different muscles generally. we cant have 2 max days for wrist and/or sidepressure and backpressure differently. pls enlighten me if im missin smt here. one option would be add a side pressure or wrişst exercise to our max rotation but that doesnt make sense cuz you dont add bench movement to your squat max rotation right? its box squat , deficit squat, high bar squat etc, bench is movin in its own progression like dumbell bench incline bench tricep work etc etc.

[@toddhutchings906]

Max Speed Volume and Isometric are different days. Do not combine them. You can have a mix of side, back and press movements on your max day You have 17 other time slots to work out each week

[@SUMTHIN2DO]

The name conjugate comes from Russia where it was called the conjugate sequence system.

[@toddhutchings906]

Thanks. I was taught (a+b) and (a-b) are conjugates. 😉

[@SUMTHIN2DO]

@ I love the info you put out on Westside. I came from powerlifting background and used it then. And now with your help use it here.

[@mythicalbeast953]

@@toddhutchings906 Which is erroneous.

[@toddhutchings906]

@@mythicalbeast953 www.mathsisfun.com/algebra/conjugate.html

[@mythicalbeast953]

@@toddhutchings906 It is erroneous in the realm of training is what I meant, not in the mathematical realm; this training style should be called concurrent, not conjugate.

[@syedsamadali2922]

Your PHD of arm wretling

[@8billionghosts]

hi vrezh sedrakyan. thank you for the video

[@toddhutchings906]

Thank you.

[@8billionghosts]

@@toddhutchings906 jokes aside. love ya. learning from you

[@craigandydavis5338]

Good video:):)

[@PulseoTV]

Westsidehutchings

[@Touch0fR3d]

Thank you sooooo so much for this information Uncle Todd. I am already rewatching it and taking notes on the dry erase board. Peace love and positive vibes my guy. Cant wait till you rip Irakli out of them skinny jeans

[@fishingpatriot2344]

Any advice for someone that works a physically demanding manual labor job nd gets too sore doing both? If that was the case wld you drop the sets or lower the weight? Also what if before you come to your max day you have a really strenuous day or 2 at work and know you wont even hit the number you hit last time. Do you attempt it anyways or drop down to what you think you might be able to get?

[@toddhutchings906]

Lift as much as you can that day. You’ll adapt. Your arm wrestling soreness most likely comes from getting pinned at practice. There is no benefit to practicing pins.

[@fishingpatriot2344]

@toddhutchings906 k thanks nd I only have a friend nd my brother to practice with and I have to use a band w them to make it closer. I don't get pinned unless I let them stay over their pin pad nd we only practice like once every 2 or 3 months if that even. My forearm tendons get sore from all the grip shit at work then if I do wrist curls or something they stay sore for a week it seems. Had the same problem when training grippers so I stopped haha I end up hurting myself at work normally when I'm too sore(no warming up nd random stuff we're doing). I've also never done an actual routine either I guess tho so maybe I just do too much. I'm gunna try your way nd see how it goes. Thanks again for the advice

[@pass_e]

@@fishingpatriot2344 try some jm presses. they make elbows and tendons stronger, also train opposite muscles. ex- wrist curls, do wrist extension after

[@richardjennex6583]

You really show do a live show

[@syedsamadali2922]

But your wrist is veeeery good

[@toddhutchings906]

Exactly ‼️

[@Jake35544]

It's called conjugate because my sweetie visits me afterwards

[@toddhutchings906]

❤️

[@photographacataday]

你好爸爸！

[@toddhutchings906]

Hello 😉

[@X1348-n3n]

Do you play chess?

[@toddhutchings906]

No. 😉

[@vikasmallick8041]

How do u know some of us are just doing it for the girls😂😂😂...jokes apart i have hit a plateau i only hit max days after every two days..i will give this program a go and see how it goes

[@toddhutchings906]

You should only max once a week, not every 3 days

[@franflan1019]

No, I don't think I will.

[@bosnakmehmetergen8931]

Türkçe alt yazıda olsa keşke şampiyon ❤❤

[@toddhutchings906]

I don’t know how to do that.

[@wgabsg627]

i bow before you uncle 😎

[@syedsamadali2922]

S

[@syedsamadali2922]

Plz wrist traning fan from india

[@toddhutchings906]

I do not do wrist specific training.

[@gymblud2d]

I'm 31.5 yrs old and I just started to train for armwrestling,,,You are One Of The Greats who is absolute power side pressure beast Uncle Todd....❤❤❤🫡🫡🫡🔥🔥🔥🔥