How To Start A Westside (or Conjugate) Program

[@Jenga_Henga747]

Most people talk about Louie’s system like it’s some kinda esoteric knowledge. This guy broke it down so simply, I’m excited for the results to come

[@CraigBongelli]

Appreciate you. If I can do anything to help let me know.

[@richwill7438]

I think ive watched about 10 hours of explanations of conjugate. This is the best one, really the only one that left me understanding the system. Thank you.

[@CraigBongelli]

Very happy to help

[@374usmc]

As others have said, best explanation I’ve heard so far! Seriously, I was bout to say F it and go back to bodybuilding type workouts. Thanks for taking the time to make this video!

[@CraigBongelli]

Appreciate it brother and happy it helped.

[@patricklittleton9344]

Most useful video I've seen on this by FAR! Everyone else talks about this but avoids the actual programming like it's some kind of secret. Thanks for breaking this down so I can try it!

[@CraigBongelli]

Appreciate that a ton - I'd love for you to let me know how it goes!

[@patricklittleton9344]

How much rest do you recommend between sets?

[@CraigBongelli]

@@patricklittleton9344 Depends on the movements. Heavy, max effort type stuff up to 5 minutes if you need it. Secondary work maybe 2-3 minutes. For the small accessory work a minute is likely solid - and even less for speed work. It's not a major factor though, resting as much as you need to be effective for the next set is all most people will need.

[@patricklittleton9344]

​@CraigBongelli thanks for the response man! Starting to toy with this today!

[@CraigBongelli]

@@patricklittleton9344 Get after it man! The results I'm seeing with people so far have been NUTS

[@elic1257]

I just hit a 50lb squat pr after doing this exact method for 2 months thanks man 🤘

[@CraigBongelli]

Hell yes brother!!

[@Darin451]

I've been following WSB for 30 yrs+, ever since Louie started writing in PLUS A and this is one of the best videos on how to set up your program. Anyone new or just confused this should help. YES he talks about 3-5 RM on ME day but it still is very good video

[@CraigBongelli]

Appreciate you!

[@RDbodybuildingreardelt]

Brilliant explanations through out the video!

[@CraigBongelli]

Appreciate it!

[@Feastalisk]

man thank you so much, especially for the template because it makes it easier to follow!

[@CraigBongelli]

Glad it helped!

[@brunoamoroso7216]

Great info Craig, simple and clear, greetings from Argentina 💪🏽

[@CraigBongelli]

Appreciate you!

[@ninjasec]

Great stuff. I always feel the creation of force speed for power is something i have carried with me since the punching power seminar

[@CraigBongelli]

Appreciate you brother!

[@billholland583]

Thanks man. This helps, ive been trying to figure out how to program the Conjugate system.

[@CraigBongelli]

Let me know if you have questions brother!

[@BlessedAre97]

Great finally found a good explanation

[@CraigBongelli]

Glad it helped!

[@calumyoung9688]

Loved the content in the video here, clear, concise, informative, so good! Recently I heard you on a podcast, you mentioned in it with athletes looking to work on speed/acceleration you would do 50% on dynamic Effort speed lifts. Could you elaborate, is the band tension still 25%ish 1RM or do you keep a similar 2:1 ratio of bar to band like when working at the traditional 75%. Also what sets and reps do you work with (still 5x5 & 8x3). Then I assume variations are similar (box squats still king) or are there any other variations you would suggest for improving sprinting acceleration?

[@CraigBongelli]

Appreciate the kind words brother, will put together a video breaking that down.

[@michaelpatino5284]

Thank you this is amazing. The video content and google sheet are perfect. I’m not a competitive lifter. Do you recommend doing any gpp on off days?

[@CraigBongelli]

Appreciate that! And good question. The answer is... likely. It's going to depend on your goals and what you have available but it's very unlikely to me that it's a bad idea.

[@HandsomeViking16]

Just found your channel. You're awesome dude

[@CraigBongelli]

Appreciate you brother!

[@j.a.6866]

Nice overview dude. I echo the positive comments that others have made. Do you discuss PEDs on this channel?

[@CraigBongelli]

Appreciate it! And I don't touch PEDs on the channel at all. Not for any kind of "moral" reasons, just because I feel there are much more qualified experts to give advice in that area.

[@Onnitofficial]

🔥🔥🔥

[@CraigBongelli]

Appreciate it! Had a pretty sharp background which didn’t hurt 😂

[@doomgronthewitcher6514]

Hi Craig, what does the progression look like for the 5x5s? Do i just add weight each week, step load, wave load? What's the call here? Thanks!

[@CraigBongelli]

Hey man, are you planning on adding accommodating resistance or just using straight weight?

[@doomgronthewitcher6514]

@@CraigBongelli Straight weight brother, don't have bands or chains

[@CraigBongelli]

@@doomgronthewitcher6514 I would consider picking up bands for sure but in that care I would do 70-75% 1RM for the 5x5 for 3 weeks and then switch to a different variation/bar for the movement.

[@lucamasseroni7]

Thanks for this open knowledge. Very usefull for ppl searchin info. Sport i such a "full of secret" for some reason, like i steal Ur athletes.

[@CraigBongelli]

Happy to share it

[@helmutkrusemann9194]

Where is the easiest place to start with weight training or conjugate training? How to build a solid base of GPP as an average older (40 years old) dude who wants to become more muscular, stronger, fit and healthier? What are the basics for a beginner like me? I want to train twice or three times a week. Do you provide a conjugate beginner program? Thank you very much for your help

[@CraigBongelli]

Honestly man I would consider getting a coach. Other than that I've got some books on my website (craigbongelli.com) that would be a great place to start.

[@shorthli]

I have question regarding 2nd exercise for Upper body light and heavy days. Did I understand correctly that even if you do a vertical press or barbel row as a 1st main day exercise is always the triceps work will be afterwards?

[@CraigBongelli]

Correct, but I wouldn't do a row as your main movement.

[@Tegronixxl]

When do you Deload?

[@CraigBongelli]

Honestly, when you need it. If you're managing your program well that shouldn't be something you feel like you need to do often. (And if it is you need to evaluate your plan and how you're approaching recovery)

[@shifter8207]

I find deloads are very individual I take one before I think I’ll need it and how I feel at 4 weeks give or take

[@SelfSupremacy]

For the 5x5’s what percent of my max should I use

[@CraigBongelli]

I’d start around 70% and see how that goes. Depending on fitness you’ll ideally be able to work up close to 80% as you go.

[@SelfSupremacy]

@@CraigBongelli thank you, really appreciate you answering

[@CraigBongelli]

@@SelfSupremacy Absolutely brother!

[@APNellyNelson96]

That first day would take me 2 hours in the gym. Don't have time for that kind of volume

[@CraigBongelli]

If that workout takes you two hours you're moving too slow. I would cut down your rest periods significantly.

[@APNellyNelson96]

@@CraigBongelli what do you recommend for rest periods?

[@CraigBongelli]

@@APNellyNelson96 I wouldn't say there is a magic number for that. Keep pushing yourself to take the least amount you can and as you get fitter you'll be able to shrink it. That said, as you get into the accessory work - under 1 min for sure.