Free Commercial Gym Conjugate Program (You Can Do It Anywhere)

We cant tell you how many questions we get about how to do conjugate in a garage gym let alone a commercial one! Today Sam breaks down how you can use conjugate programming in any gym with a straight bar!
Follow this link to get your FREE Commercial Gym Conjugate Program
www.elitefts.com/education/co...
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[@zach5784]

I use to train with more of a Block method. Then switched to my own version of conjugate in my commercial gym. It works very well and I always have enough variation to keep exercises new. Don’t be scared to try it. As long as you put in the work the worst thing that could happen is you get bigger and stronger.

[@PlatePursuits]

Been training conjugate while recovering from 2nd knee surgery (go Army! 😂) I love the variety and if your looking at getting into this method of training make sure your making enough effort on your max effort day. Only hitting 90-95% of your 1rm one time will not do it. I have found squeezing about 3-5 total reps above 90-95% really worked for me. My numbers went up when I started focusing on supplemental work and accessory work. If you feel good do 4-5 sets of accessory work. I have learned you are training an entire system. I appreciate all the literature you guys put out. Actually signed up for my first meet and look forward to how far I can go with my limitations.

[@kev23dk]

Another tip is finding a yoga matt from a commercial gym and putting it on the bench it helps tremendously for stability and you won't slide around! Also will help a tiny bit with making the bench thicker.

[@squatcurldeadlift7346]

I've started training conjugate in my commercial gym two weeks ago and it's been going great. I have no problem with the repetition method as opposed to when I was training at home with just a bar and dumbbells since there's a billion machines in the gym, and we actually have one barbell which is of decent quality so I'm using that one as much as I can. We also have a safety squat bar and the racks also have band pegs, it's very complete for a 24h gym.

[@yashhgami]

I like these videos, they make me think outside of the box by introducing new training principles. I've implemented something similar in my training before but didn't know the technical name for it. Max effort has my main focus because it automatically increases the weight for the other two exercises. But, I find the dynamic effort hard sometimes. Looking to increase the % of my max I use for dynamic effort to improve my peak RFD. Putting in moderate to high rep kettlebell swings and KB front squats has helped but I am looking to jump higher and accelerate a bit quicker than I can currently to reach top speed faster.

[@paulnikeqt]

I have a great succes using 60%-65%-70% of my 1RP, straight weight as an OHP dynamic work (yes its my main press lift)

[@alanhold2468]

On lifting conjugate in a commercial gym. I have been lifting for wrestling since 89 and always trained like this in a commercial gym. I always find it's always better not to bench on Monday. I always pull on Monday and bench Wednesday and squat Friday. Also always have go to alternative exercises. If you need to do face pulls and the usual suspect is having lunch on the cables use the lat pulldown. Keep it moving..... Excellent video🙏🏻👊

[@Ainttrippin]

Crazy how much more weight you can start putting up when you are training on quality equipment.

[@SebastiansChannelYT]

Great video, looking forward to reading the article!

[@Pibodabo]

I train in a commercial gym but have bought bands, chains, fat gripz, slingshots so I can have a variation to choose from. But at the end of the day, Conjugate isn't about rotating exercises for the sake of rotating but about what you need at the time in terms of weaknesses.

[@henriquenakamura5752]

I've been running conjugate since January. Put on 25 lbs with minimal fat gain (although there's probably some muscle memory in action).

[@NittoNba44]

Thanks for the info, Sam. Conjugate is so fun in a simple gym setting. Very humbling spending so much time on basic compound moves. The constant changing of exercises really helps pin point weak points.

[@incognito99e]

Love this bro

[@taylorlilley776]

What a great video! So helpful in clearing up Connugate's accessibility. I found some of the side notes just as valuable as the main topic, like the accessory recommendations. Big love to the elitefts crew!

[@jameswooff3698]

I use 3 week conjugate cycles at a commercial gym. Granted the commercial gym I use is very nice and they have a lot of different bars, squat racks and benches but no chains or bands. I’ve put a ton of weight on my three lifts by doing speed work without bands and chains so you can do it without this equipment for sure. I also use Wenning Warmups for every workout and it’s really improved my fitness level.

[@Schwertfisch198]

I do conjugate, first started in a commercial gym where I transitioned from 5/3/1 over with the same 3 week wave you prescribed and it worked wonders!

[@brianhickey5949]

Best explanation of conjugate! As always from Elite FTS :) Also love the tips on bands for the bench and fat grips for the grip!

[@gkurosaki]

Simplicity is beauty, Thanks Guy. Awesome Content.

[@mitchhansmeier4225]

Great breakdown, thank you!

[@linkrm75]

I use the short bands for deadlifts. Put them on the bar before you put the plates on and then just step into them lift and repeat

[@bubbadauwalter2687]

This video is gold 💰

[@SerratusAnterior]

I used to do conjugate when I didn't even have a SQ rack back in my military days. ME Bench, vary grip width 2-3 weeks using 3-5s, Pause/no pause ME DL- Sumo, Conventional alternate every 1-2 weeks, sometimes a zercher SQ. deload after 3 weeks DE upper- mostly bench but some time I would do a clean and jerk and call it a full body dynamic effort DE low- usually skipped it It wasn't optimal but I liked it

[@10countboxing46]

Also I find working similar to Wendler but using 7,5.3 at 80% 85% and 90% works great for most athletes (maybe not as good for powerlifters) they will be far less taxed than running higher percentages.

[@cameronbatko]

Great video Sam!

[@tonywiggins8560]

Hey, this is super helpful. I train at a home gym and a commercial gym. I learned a lot l. I will be referring back to this video.

[@Emilvn96]

Im running conjugate in commercial gyms, and it works perfectly

[@helmutkrusemann9194]

awesome video! the blackboard series are amazing. I would appreciate if you go more into detail on each method and especially how to manipulate dynamic effort or maximal effort method for beginners to learn proper technique, what percentages, sets and reps on dynamic effort method or 1rm 2rm or 5rm on max effort and how to properly work up to theses maxes etc. Thank you very much for sharing so much great content

[@gatorslim5781]

Looking forward to seeing the program.

[@jonathangroves3580]

Great input!

[@Hextho3]

this article will be fire . max effor Sam work💪

[@Baxter91]

Looking forward to your article. Good video.

[@footballover01]

I love conjugate. Coming from a minimalist workout it's been great! Variety, maxing out (keeping that ego happy 😉) and pump work, what else could one want?!

[@tammykaelin8809]

Thank you, I’ll be looking forward to that article 12wks program

[@Auspicious24]

thanks

[@jtsavor5649]

I've trained in a commercial gym my entire life outside of when I was in the military and I'm 40yo now. My PB's are 605 squat, 535 bench and 710 deadlift. All those raw, bench was always my favorite lift. Done conjugate method for years in commercial gyms and worked just fine. May require some meat head ingenuity sometimes but that just teaches you how to be better. Think outside the box like buy your own bands and putting them on weight stacks of machines if necessary to add weight and for increased dynamic force!! #NoExcuses!!

[@SFRB1187]

Sam providing great info and subliminal salesmanship at the same time

[@samuelstewart1417]

Very helpful

[@blackkened1]

Damn! Elite(Dave) is still kick ass 2 decades later!!!

[@tommyjohn312]

Great video

[@jadsafa8332]

Fr i do reverse hypers on a bench and glute ham raises on the lat pulldown machine you can always find a way you don’t have a lat pulldown machine you can do nodric curls

[@boeydafunk3324]

I love my shoulder saver pad

[@BaldOmniMan]

The hammer strength racks are pretty common and those typically have band pegs

[@muineeguh7011]

Of all the videos I watch, I probably see comments from you on about 70% of all of them and I’m quite impressed

[@innovatixn99]

@@muineeguh7011 He's everywhere LOL.

[@mikereed7682]

While I agree you don't need bands and chains. I don't understand why folks just don't bring them in the gym with them. I have a bag with wheels on it and just roll in with my chains. I have used multiple dumbbells to secure bands over a bar to do banded deadlift. I have figured out some creative ways to secure bands so I could squat with them. I even had my own "box" that I would bring in so I could box squat. I wanted to train with the zercher harness when I read about it some 20 years ago. I had to call Westside and ask if they would shop to me at my military address overseas, they said yes so I bought it. When I started training more towards strongman, I would roll in with farmers handles, kegs, logs, axel bar, circus dumbbell. I used a furniture dolly to wheel the make moving the things in and out easier. Got some looks, but it is what I needed to do to train so I did it. If my gym doesn't have something that I really want to train with, I just buy it and bring it in.

[@yushy5816]

i ran conjugate in my garage gym, very possible just need to get a little creative and stay focused

[@hirepgym6913]

In the 1960's we got our chains by sneaking down the harbor at night with a Hacksaw.

[@timtwing5886]

I think a better way to use bands for deadlifting is to put your weights on than bring the band from one side of the barnell to the other. The weights will help keep the band down and it will already have tension on it at the start of the pull. I do it this way whenever i deadlift.

[@glockt3ch968]

Bit of stupid question but what does it mean on heavy 5 or 3?

[@irishviking]

I’ve been putting bands on a bench for grips for a couple of years. To this day people still look at me like I’m out of my mind lol

[@boeydafunk3324]

That's because they don't know how to get their upper back tight and just flat back it....

[@irishviking]

@@boeydafunk3324 100%

[@10countboxing46]

Haven’t watched this yet but I think some basic plyometrics work great, or even short sprints. But you will need to do them AFTER your repetition work.

[@Rockyrules1995]

This video could also be called "Cpnjugate For Dummies". Grrat content please keep It coming. More Cpnjugate Templates please!

[@pattol666]

Might be stupid question but here gows. I habe garage gym in my home. Where would i aqcuire chains? And what size and weight would i need?

[@eliteftsofficial]

Not a stupid question! they are tough to find. we have them but we sell them as pairs! www.elitefts.com/pair-of-chains.html

[@Uncle_Tijikun]

Kind of a dumb question, I know, but can you program conjugate but with a higher frequency of the lifts? I guess you could just use the repetition effort to sneak in variations of a movement pattern? Because following the standard idea you'd be doing all of your lifts once a week in some way shape or form, while I honestly prefer a more frequent approach, but I'd love to try a conjugate style program Thanks in advance

[@Xplora213]

You do two ME days that rotate exercises regularly each week, and two DE exercises that rarely rotate but wave over three weeks. RM varies as often as you need as you stop progressing on each one. You can use repetition method aka accessories to practice your lifts but the conjugate approach is concerned about making your variations strong so your main lifts get strong. Get strong shoulders so your Press goes up. Don’t use the press to make it go up. Get a strong back so your deadlift goes up. Don’t use the deadlift... because you will only go so far with the main movements.

[@NZGEEK]

I train at a 24hrs gym and I bring my own bands, fat gripz and slingshot, that's enough for me to do conjugate

[@muffemod]

coupled, connected, or related.

[@shifter8207]

On a dynamic day wouldnt 50% or higher cause too much fatigue if done too much?

[@StrengthHacksCoaching]

Depends on the lifter, I find it best to run different percentages for speed work, rotating between different values for the 3 week waves. Ex: Do 30-40% + 10-20% Band/Chain for 8 weeks, then do 50-60% straight weight for 8 weeks, then do 45-55% + 10-20% Band/Chain for 8 weeks, then do 60-70% straight weight for 8 weeks.

[@Hextho3]

how about strongman training in Commercial Gyms? :D

[@eliteftsofficial]

We got you

[@Hextho3]

@@eliteftsofficial Thanks SAM :D💪

[@johndonovan5521]

Will I be kicked out of Planet Fitness for running this?

[@DensityMatrix1]

Hopefully

[@johndonovan5521]

@@DensityMatrix1 WESTSIDE BB 4 LIFE

[@bmstylee]

Absolutely. It would be for the best.

[@TheSam10pate]

24 fps or something?