How To Program Conjugate: Dynamic Effort Upper (Step By Step Guide)

Learn more about the conjugate system!
Max Effort Lower - • How To Program Conjuga...
Max Effort Upper - • How To Program Conjuga...
Dynamic Effort Lower - • How To Program Conjuga...
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[@ms08gouf]

Great stuff!

[@bsmitley]

Thank you!

[@BobBob-po3lp]

Hey brandon, love your video explaining it. Quick question, i practice bjj about 4 days week. I am trying to gear this more towards hypertrophy at least for like a 3-4 month block. My question is how do i progressively overload for that block. Do i add volume each week ?

[@bsmitley]

Thanks for the question. My suggestion would be to use high rep DB and back work. I would progress that volume on the same accessories for your full wave before swapping exercises. For example on DB Bench and Chest Supported DB Rows: Wk 1 - 3x12 Wk 2 - 3x15 Wk 3 - 4x12-15 Wk 4 - 4x15-20 Likey the same weight each week, but aiming to get more reps each session. This would yield about a double in training volume in a month...and you could do this with several exercises if needed.