How To Program Conjugate: Max Effort Lower (Step By Step Guide)

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

Why do you recommend relegating the posterior chain lift so late in the workout? Typically, I'll do my main squat work, then an Rdl variation or goodmorning, then a quad biased machine lift. My thought process is if you go right into more squatting after your main squat work, you're quads are too taxed to be performant on those lifts. Thoughts?

[@bsmitley]

Thanks for the question. Since I like to priorize the squat on Max Effort Lower days, emphasis should go into the quads first, since they are the prime movers (equipped lifting this changes, and I would agree with you in this case and my template would look different). On the dynamic effort Lower day, I prefer to place much more emphasis on the posterior chain work, which is a day dedicated more towards the deadlift. Hope that helps (and makes sense).

[@karimeltawansy]

@@bsmitley thank you for the tip. I'm going to give it a shot in today's squat workout.

[@bsmitley]

@@karimeltawansy you're welcome. Feel free to keep me posted!

[@karimeltawansy]

@@bsmitley session went well. I lost a few reps on the secondary squat patterns, which initially made me concerned, but then I realized I was working the quads harder by prioritizing all that volume before ending on the posterior chain work. Thanks. I use some of conjugate principles for hypertrophy. I've been a long time follower, but never commented before.

[@bsmitley]

@karimeltawansy great to hear. Well I appreciate the follow and your comment and feedback. Always love to connect with people.

[@graceball3380]

'promosm'