Conjugate System EXPLAINED | Unlock New Gains With Conjugate

In this video, Matt discusses the Conjugate System and how to use it properly.
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[@WenningStrength]

Guys!!!! I don’t see much sharing - reposting. These videos take a ton of work and would love more help 💪💪💪💪

[@christianupshaw136]

I've been sharing the videos with friends/clients via texting links. Is that what you mean?

[@davidwallace6772]

@@christianupshaw136 I do the same thing with some of my workout pals, unfortunately most ppl want entertainment rather than educational content from legitimate coaches/athletes. I appreciate the content coming quite a bit so I bought a lower tier patreon, gotta show support 💪🏼

[@thailandtimelapse420]

I dont think itll be long before u break 100k. I watched many bodybuilding motivation videos and jack pgm meme videos before i got interested in louie simmons and stumbled upon your channel

[@rohitgeorge8879]

content is insightful but the intro music is PAINNFULL

[@ronroyce6]

@@jaykeenan6884 don't you know that Matt is literally the ONLY person in the world whose time is valuable? /s

[@scraps4019]

This video is gold. No gimmicks. No hyped commentary. Just the honest truth about the most effective training methods.

[@WenningStrength]

💯💯💯💯💯

[@jerrodfuell8358]

Exactly why Matt’s knowledge is gold. Understanding these training blocks takes a lifetime. Who else do you see putting the info out with examples of them actually implementing and doing them.

[@WenningStrength]

Nobody :)))

[@tabletofnow4733]

Dr. Matt is a rare jewel.

[@WenningStrength]

@@tabletofnow4733 🙏🙏🙏

[@julianvelazquez2294]

Just graduated high school and I’ve been training for about 5 years. Watching your videos for the past 2 years have really given me a good idea of what elite training looks like. All the coaches I’ve had throughout high school didn’t live what they taught and ironically didn’t know what they were talking about. Living what you teach is an important attribute and keeping longevity in mind is crucial. The content you produce is greatly underrated and deserves immense praise. Keep doing what you’re doing!

[@WenningStrength]

Trying my best brother

[@vintageweightspgh]

I love that you mentioned Zach Even-Esh. I’ve learned so much from him.

[@WenningStrength]

💪💪

[@edisonsanagustin1078]

Watched tour NCSA seminar on KZbin. And tour interview Power project with Mike Bell, and 2 elitefts podcast . You are awesome strength teacher

[@WenningStrength]

🔥🔥🔥

[@matthewdelanoy4243]

I think one of the best features of conjugate for young trainers is it taps into their craving of variety. Westside for skinny bastards by Joe de Franco was my favorite routine in high school and college.

[@WenningStrength]

💯💯💯

[@TeodorPeykov]

Mr. Matt Wenning, MUCH respect for your knowledge, skills, and conveying real value without the typical fakeness of social media. Respect, and for telling the truth about the birth of some systems and methodologies. Greetings from Bulgaria!

[@WenningStrength]

Thanks please spread the word over there!! Would love tons of followers from one of the greatest lifting countries in the world

[@Karl_Havoc718]

This guy has the best content, it got me onto the train heroic programming and it’s been awesome

[@WenningStrength]

Glad to help you brother 🙏🙏🙏🙏

[@Tw3kazZ]

I first got in touch with the conjugate system in a magazineI bought, but it wasnt really well descripted so i got overtrained fast cause I didnt understand how to program it right. A few years later I gave it a shot again and singed myself up on the conjugate club site and now Im doing this for quite a long time and Im getting cuase now i understand the whole program and Im getting strongerand stronger.

[@WenningStrength]

Cool 💪

[@danieldiaz1318]

Best training content hands down!!!

[@WenningStrength]

We sure try

[@METALADIX]

Appreciate all this content, Your the best on KZbin when it comes to advice on gaining strength. Those Wenning warm ups work very well for me.

[@WenningStrength]

⭐️⭐️⭐️⭐️⭐️⭐️

[@JStuart609]

Fantastic breakdown. The history is fascinating and my understanding of theory behind the method greatly increased. Thank you!

[@WenningStrength]

🎯🎯

[@stewartoregan552]

Another great video full of info. Thanks Matt.

[@WenningStrength]

Trying our best 💪💪💪

[@stewartoregan552]

@@WenningStrength Tell you what, you've got me thinking about the other aspects of my training too. Kayaking and swimming, and if we should be incorporating some sort of conjugate system there also. Thanks for pushing me to think outside the box.

[@mariholtslander2525]

I love wacthing your videos. I shared your videos with my brothers.

[@WenningStrength]

Awesome glad to hear it 🏆🏆🏆🏆

[@oceanlindgren9540]

Top tier as always man! One of if not the best minds in the game. you do such a fantastic job of not only presenting knowledge but also a great job of breaking it down.

[@WenningStrength]

Doing my best brother

[@kristianjakowicz666]

I love learning this. Always a student. Thank you Matt!!

[@WenningStrength]

Trying my best

[@austinnunley2819]

Great video ! Got to watch yesterday on Patreon

[@WenningStrength]

💪💪💪💪💪💪💪

[@robinselkirk]

'Merica! I love your content Matt. Old can still be gold

[@WenningStrength]

💯💯💯

[@paulkleinhenz420]

Great to know the science and history behind conjugate method! It is a proven system, thanks for helping us to understand it better!

[@WenningStrength]

Trying my best 💪💪💪

[@robertchalfant7233]

Thank you Matt! Many younger athletes never seen how the USSR dominated in the 70’s and early 80’s …. 1984 Olympics there was a change… weightlifting and track&field, as well as other sports that started to develop stronger strength programs for all sports. Great info.

[@WenningStrength]

🎯🎯🎯🎯

[@bigdude382]

Just imagine if we had this information available in the 80's and early 90's when ppl in my age bracket, mid 50's, were trying every routine available at the time, much of them bioscience or word of mouth. Let's get channels like this more wide spread to educate, especially the newer generations of strength lifters...

[@WenningStrength]

Yup 💯💯💯💯

[@alessela7119]

Great explanation! Beginner questions: 1. For endurance athletes (runners, xc-skiers), is conjugate system an appropriate system or are other more traditional systems "good enough" (since raw strength is not the main objective)? 2. It seems you need a fair amount of equipment to implement conjugate system. Can you do it with minimal equipment (some dumbells / kettlebells) in a garage?

[@WenningStrength]

Come on patreon we can get everything answered 💪💪💪 wenningstrength.com/matt-wenning-patreon/

[@TSC1]

Great information Matt, thank you for sharing!

[@WenningStrength]

Trying brother

[@WenningStrength]

Please consider patreon my friend for to help with the videos 🙏🙏🙏 www.patreon.com/wenningstrength

[@TSC1]

@@WenningStrength You are doing a good job Matt - you condensed a lot of historical information from different systems into an easliy understandable format

[@korhankaya6637]

Great video! It's so informative!

[@WenningStrength]

💪💪💪💪

[@themeetlocker]

I was thinking about the view count on this and Elite FTS With how targeted your audience is it's actually sweet to think about 14,000 serious power lifters who understand sitting here listening to you break it down. If this would have been a seminar it would've filled a hockey stadium. Juji is great but has the Planet Fitness crowd, weekend warriors, and non fitness fans following him. His advice falls on deaf ears most times as they just want to see a horse and pony show. Listening to you and Dave break things down lead us towards the Conjugate system and appreciating Louie's legacy. Your view count reflects real people, real lifters, who implement real changes based on your advice so please keep it coming. 9-15,000 real people move real weight because of it.

[@WenningStrength]

True - unfortunately doesn’t cover costs for videos. / it’s a brutal scenario

[@philipnoel3704]

Gotta share these! Great info

[@WenningStrength]

⭐️⭐️⭐️⭐️⭐️

[@barbellbryce]

Conjugate is King 🔥

[@vonshade]

Loved this knowledge drop, started lifting back in the early 90s and once I came across Louie Simmons and all the info mostly from powerlifting USA magazine back then it really aided in my progress. You and a few others I feel have really evolved the content around conjugate and training in general as well as add a plethora of new information on strength training nutrition and other topics 🙌🙌💪🏻

[@WenningStrength]

Yea glad to help 💪💪💪. Too bad educational channels get no attention

[@russtraphagan1048]

Best in the business

[@Pibodabo]

What amazes me is that some people here in Bulgaria still worship the same system without caring about its cost later down the road...

[@WenningStrength]

Yep!!! It’s potent , but only for finding freaks

[@maanikgupta9477]

Awsm work as always brother ❤️❤️💪💪

[@WenningStrength]

Trying my best brother

[@paulwaters4672]

I remember 25 years ago ir longer my brother was a great bencher for the time frame & trained with Bulgarian lifters..It totally left him exhausted..But im sure by now some things in the Bulgarian system may changed..

[@WenningStrength]

There is no Bulgarian system in tact anymore

[@tabularasa820]

Great video!

[@WenningStrength]

⭐️⭐️⭐️⭐️⭐️

[@jensnygaard4427]

Top knowlegde 😎😎💪💪 The systems is not used enough here in Scandinavian...

[@WenningStrength]

Not used enough anywhere. No one has patience or wants to be a student of the game

[@3AmRebounding]

Hey Matt just wanted to say I love your content and advice I just did my first conjugate workout this morning and my first time doing wenning warmup kicked my ass but still pr’d today and had a lot of fun with it keep up with the awesome content 🔥🔥🔥

[@WenningStrength]

🙏🙏🙏🙏🙏

[@bernadettevaioleti7158]

Thanks heaps Matt all the way from 🇳🇿 Jahhhbless brother

[@WenningStrength]

🏆🏆🏆🏆🏆

[@mattmilstead3733]

Great video !! Just got your book of variations .

[@WenningStrength]

Awesome I hope you like and keeps training fun

[@Invictus13666]

Really well broken down.

[@WenningStrength]

💪💪💪💪💪💪

[@anthonybartolotta3469]

Very helpful!

[@WenningStrength]

🏆🏆🏆🏆

[@KillianDefaoite]

I'm taking a more and more conjugate-style approach as I get more advanced in my training. Though I am not all that strong or experienced yet, I find that this variation-rich training method is the only way to make consistent incremental gains without beating my body into the ground. Sure, the quick gains from linear periodization is great, and is exactly what you need when you are prepping for a meet (as I am now) but it is a recipe for disaster if it is used year-round.

[@WenningStrength]

Not great for meet prepping either if you know what your doing. But sounds like your on the right path

[@ronniecoleman9x]

Knowledge bombs by the coach!!

[@WenningStrength]

🙏🙏🙏🙏🙏

[@ethanking4954]

Great video.

[@WenningStrength]

⭐️⭐️⭐️⭐️⭐️

[@doctt6639]

Thank you for the great video as always!!! I’m a 50 year old lifter who has just started conjugate in the last month mainly due to injury and training “mileage” as you put things. Any resources and modifications you would make for an old fart like me. So far I’ve just trimmed volume on assistance work but want to make sure I’m thinking correctly. I’m finding out there’s not as much forgiveness in training as I get older.

[@WenningStrength]

Yep we have a lot of people your age following the workouts on patreon- as well as the over 40 manual which was designed for someone 55

[@doctt6639]

Thank You I will be checking it out. I appreciate the help.

[@dalecook4805]

Great info, thanks

[@WenningStrength]

✅✅✅✅

[@Jimmy_Russle]

When are you going to come up with a how to conjugate book?

[@WenningStrength]

Which books do you have of mine??

[@Jimmy_Russle]

@@WenningStrength i have the tactical training v1 and the vertical diet one.

[@LambeauLeeeper]

I was looking at your 16 Week Intermediate Conjugate program. I was wondering if we stay at %45/%55 the whole time or go up slightly each week? Im not understanding. Any help will do. Thank you.

[@WenningStrength]

On speed you must stay in speed range

[@itumelenglefafa7111]

Informative 🤟🏾😲🤯😁🔥🔥🔥🔥🔥

[@WenningStrength]

💯💯💯

[@fro1967]

Whats the hiphop music in the beginning?

[@patricksomaine3700]

The only companies i take strength and conditioning advice from is westside barbell and wenning strength.

[@WenningStrength]

💯💯💯💯💯

[@millemaolchannel8608]

Great video Matt - I’m using your tactical training manual now to get ready for state trooper academy in January. I’m in Michigan and would like to take a trip down to your gym to meet you and train! Not sure how to make that happen or if it’s possible??

[@WenningStrength]

Yep lemme know

[@millemaolchannel8608]

@@WenningStrength should I email you brother?

[@jjk3502]

I am from the former Eastern Block. First of all top athletes were basically pros. Nobody worked. We could be at the training camps usually 9 months out of the year. Scientific sport publications for coaches were semi classified. You could not share them with foreigners. Even to this day there are publications in the archives that were never translated to English. You can dig them out but you have to know Russian or Polish..

[@WenningStrength]

Yep good thing I have a translator

[@LeeH3nson]

For the algorithm mate 👍🏾

[@WenningStrength]

🙏🙏🙏🙏🙏

[@EricB8487]

So with the conjugate system are you still training your muscle groups twice a week. Where once a week you're doing Max effort with heavy weights for certain selected exercises and also once a week you're doing fast explosive sets with lighter weight to not create anxiety and burnout. Very interesting, seems like an intellectual way to train to ensure longevity.

[@WenningStrength]

Please come support patreon for questions I’d love to help 🙏 www.patreon.com/wenningstrength

[@gilbertgurney4898]

Can some explain the chart comment of 4x mth or 1x week for Max effort " I'm lost on that one. Cheers.

[@WenningStrength]

We take questions on patreon. Hopefully see ya there 💪💪💪 www.patreon.com/wenningstrength

[@mikereynolds2313]

Bodybuilder here so strength isn't primary but still like the ego stroke just helping the algorithm bro

[@WenningStrength]

⭐️⭐️⭐️⭐️

[@_AE_69]

Dynamic Effort

[@noalions5694]

Hell yea matt it's the truth

[@DynomyteDewd91]

In your opinion, do you feel dynamic effort/speedwork with the squat is more beneficial with doubles (12x2). Or speed work with 5x5 rep range? I’ve heard of both being used before, roughly the same number of reps overall. I would think to alternate rep ranges at points through the year, but do you feel a set of 5 is just too long of a strain for speed work?

[@WenningStrength]

Come ask on my patreon my friend. It’s how we fund the channel 🙏 www.patreon.com/wenningstrength

[@aaronb2779]

Speed/power work is effective until the bar starts slowing down and fatigue sets in. So as long as your set isn’t going over ~10 seconds I would think it should work fine

[@_AE_69]

Impatient

[@_AE_69]

Rate of force

[@user-ud2pu8ij6b]

I echo some of the comments here Matt I send these videos via text message to friends is that what you mean? They are watching them, they are using them for their sons highschool football workouts

[@WenningStrength]

Perfect 💯💯💯💯

[@Thebodfitness]

What is the name of these Soviet books Louie was reading?

[@WenningStrength]

Posted many of them on patreon 🏆

[@_AE_69]

Algo Matt Wenning

[@WenningStrength]

👑👑👑👑

[@freehatespeech6804]

> Currently late > Implying he will return Broke his back, fixed it with reverse hyper extensions. Lost his life, fixed it with ressurection?

[@_AE_69]

Matt Wenning

[@JC_963]

Hey Matt, was re-watching a lot of your seminars on the NSCA KZbin page going into detail about the conjugate method. Love all the info you've given particularly with compression vs traction lift and giving the ratio of total volume for both; an absolute gem. I understand the general layout, as you've shown high level army sample layouts. But they do not show week to week % changes for dynamic effort days or rep changes from 2's/3's/5's for max effort day. Do you have a general template that has week to week structuring, so I can structure my own. I don't believe its in any of the manuals, is it available on patreon? Cheers

[@WenningStrength]

Yes we can answer any of that on top tier patreon - and the manuals cover different areas of that system

[@JC_963]

@@WenningStrength I’ve seen how elitefts does it with Louie’s higher dynamic %’s - Might have to see what extra info this Patreon has cheers!

[@_AE_69]

Linear

[@_AE_69]

Respects

[@dissmr]

In Soviet Russia you train or you go to gulag... Motivation quotes from 1970s Russia

[@WenningStrength]

😂😂

[@existentialerasure]

Bulgarian method combined with a Nigerian superman, Oliver Orok in 1982.

[@WenningStrength]

💯💯💯💯

[@jerryscroggins6865]

I can’t see an honest argument against the conguate system. The three core principles as I understand them: weakness destruction, mileage reduction, & composite development are applicable to all types of training even certain facets of life.

[@WenningStrength]

Nope - but people are impatient and training doesn’t attract the smartest ppl in the world (understatement) 🤣🤣🤣

[@noalions5694]

Push pull ratio

[@_AE_69]

Algo Matt

[@WenningStrength]

💯💯💯💯

[@_AE_69]

Maximal

[@_AE_69]

Percentages

[@_AE_69]

Eastern Block

[@jeff-hh9mc]

“Currently late.” Never heard dead announced that way.

[@_AE_69]

Periodization

[@_AE_69]

Matt

[@williamlawlor7445]

What don't get about conjugate in this respect is if conjugate developes all the different abilities together, why would anyone need a powerbuilding block, a hypertrophy block etc.

[@WenningStrength]

Great question!!! Hopefully I’ll see it on my patreon to dial it in for ya

[@_AE_69]

RPE

[@_AE_69]

Lifters

[@bradleyhedge]

💪🏼💪🏼💪🏼

[@WenningStrength]

🙏🙏🙏

[@jigc23]

Previous music intro was way better

[@WenningStrength]

Thanks 💪

[@_AE_69]

Variation

[@_AE_69]

Professors

[@_AE_69]

Array

[@osu122975]

Russia cares more about strength than we do. They value it on a national level. Of course their options are limited in life choices. I agree. Psychologically I get burned out doing the same thing. Injuries mount from overuse. Overtraining. Gotta mix it up.

[@stevenagle615]

❤️

[@_AE_69]

Union

[@_AE_69]

Algorithm Matt Wenning

[@WenningStrength]

😎😎😎😎

[@_AE_69]

Lowering anxiety

[@_AE_69]

Max Effort

[@_AE_69]

Rotation

[@rudolphrictor5167]

💪💪

[@WenningStrength]

💪💪💪💪

[@_AE_69]

75 variation

[@_AE_69]

Wenning

[@_AE_69]

Online Coaching