Getting Started with Conjugate Training - WSBB #78

In today’s episode, Tom Barry and Burley Hawk break down the fundamentals of the Conjugate System and guide you on how to incorporate it into your training regimen. They address common questions from listeners about when to start the system, appropriate warm-ups, exercise selection, and much more. Whether you're a beginner or looking to refine your approach, this episode offers valuable insights to enhance your strength and conditioning journey.
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00:00 Intro
00:04 Start
00:52 Base Building & Starting Conjugate Blogs
01:13 What is the Conjugate Method
14:27 What Considerations to make for exercise selection?
15:25 How to balance the system while training?
17:56 When to push accessories?
24:32 When do you switch exercises?
31:13 Biggest challenges for beginners
39:59 Beginner programs for people over 40
43:14 What techniques & exercises strengthen the bottom of a lift?
45:20 How should dynamic lifts be performed?
49:02 What is an effective warm up routine
54:10 How to rotate main exercises?
55:41 How to modify the system for maximum hypertrophy?
57:14 What level of strength should you have to implement Max Effort?
58:22 Parting Thoughts & Outro

[@reignconsumer]

Loved to see Burley on more often!

[@JohnColonShorts]

My training is forever impacted by Westside's influence. I definitely appreciate content like this 🫡

[@manuelsiegelin3997]

Where and how can I get the novice program you talk about?

[@WestsideBarbellOfficial]

The Free Training Guides link is in the description!

[@andrewschell8335]

great episode as always

[@procroustisk]

Why the most famous gym in the world don't provide a complete program that takes into account everything you explain here and in the base building series? Please make a complete program or book for beginners I can purchase that tells me exactly what to do, step by step to achieve my goals as a average natural meathead who´s priorities are work and family but who want´s to get muscular and strong but also athletic. I would appreciate that. Thank you

[@12mrajay]

well said brother, thx

[@tommyAndechs]

I would rather see a beginner course behind a paywall

[@jorgebarrosan]

I grew up reading books, I prefer a beginner program book

[@WestsideBarbellOfficial]

We have many complete step by step programs in our membership site the Conjugate Club along with a community page where we answer questions, do live Q&A, and provided breakdowns of technique etc.

[@cheeks138]

@@WestsideBarbellOfficial do you provide different beginner programs? How do I know which one I should pick?

[@NickHowell-tb9hd]

awesomeness 😮

[@WestsideBarbellOfficial]

Thank you!

[@GabrielMartinsFitness]

The best thing about this episode is that everything people conplain about conjugate this and westside that was once again proven false accusations. Awesome work guys A bit of a different question here, but do you have any tips on mental health? How do you guys deal with stuff like addiction and depression. Thanks

[@jakegalloway6153]

Gold as always boys, appreciate it.

[@WestsideBarbellOfficial]

Our pleasure!

[@Rico_Santana]

Yessir 💪🏼

[@WestsideBarbellOfficial]

Thank you!

[@karolmigo2571]

GOLD!

[@JacobJones-qb2nd]

How would you guys specifically program an in-season football conjugate program? I've read the article on your website addressing this, which helps fill in some gaps, but my question is more specifically about exercise selection for max effort work, both upper and lower. Obviously we want to increase our strength, but the main focus in-season has to be having athletes preform their best on game day. My head coach has mentioned about going to two-days in season, with a potential game day lift (not sure what to think of this yet), so I'm debating on combining a dynamic effort upper and lower day, alternating the max effort day week to week, and have yet to decide on what to do on game day if we do lift then. I'm a second year strength coach and I've learned 90% of the stuff I do from Westside. First off-season going full-blown conjugate and have seen some pretty good results. Thankful for the information you guys put out.

[@billybenoit647]

Hey I have advice on this issue and hope it helps... Specifically as it pertains to max effort its important to keep the time in between ME and DE effort as close to 72 hours as possible, then try to adjust that to game day as best possible. Now it helps if you have game day on the same day each week like Friday afternoons/nights but if thats not the case then do the best you can avoiding ME lower workouts 24-48 hours before game time. Now when doing ME workouts in season it is important to have your athletes fully understand the difference between "over-training" and "under-preparing", "under-recovering" and "under-nourishing". Focusing that those last three things never occur will always set your athletes up for optimal ME workouts without running the risk over over-fatiguing. For ME workout selection stay on program with heavy excessive rotation. Make sure in your performing a ME workout close to game day be extra smart with exercise selection to still give max effort but not an exercise that involves a whole compound movement.. Example upper ME: 4 board or pin press instead of a regular bench/incline press. Example lower ME: Above knee rack pulls or high box sumo pulls instead of regular deadlift/squat. Most important thing is to be consistent with rotating exercises and to keep the workouts short and with a purpose. Get in, attack the main lift without over doing it (limit to 3 or less reps @ over 90%), attack accessories that help your main movement weaknesses, get out go recover and prepare for your next workout.

[@JacobJones-qb2nd]

@@billybenoit647 I like the ME upper example. That general idea was something I was leaning towards anyways. I was wanting to do high box squats and high pin Anderson squats for ME Lower, which lowers the range of motion while still keeping intensity high, which follows the same logic you used for ME upper, if I understood it correctly. I'd probably program low to mid range back or front squats to keep some strength in a full range of motion. We power clean instead of maxing out on deadlifts, but throwing in singles @90% every two weeks is something I'd probably program instead.

[@steadypro]

Very well! 👍

[@WestsideBarbellOfficial]

Thank you very much!

[@crumptonfamily9022]

Golden beautamass

[@Darin451]

I'm 60 and got a wild hair and want to start benching in competition again and see where I can take it. This video was very well done and answered so many questions. Louie we miss you sir❤