Your Workout is Wrong! (World Record Conjugate Training Secrets Explained)

Matt wenning, I've been watching you for a couple months now and I absolutely vibe with what you say, understand it completely and agree with it also. I think you and stan efferding are the absolute best. I'm 34, 6'1" 275 from Elkhart indiana, been lifting on and off for a while but started watching you and now completely dedicated to becoming competitive. I'm raw, I've been training again since June 15th, I'm benching 425, deadlifting 655 and squatting 645 with wraps. I'm shooting for what ever weight gets me the strongest. I'm hoping to break out of where I'm at in my life and I will, just know you've really helped me lock in and make this choice. Remember the name I'm coming for sure. When I get there I'm signing up with you or stan efferding. Thanks brother.

[@WenningStrength]

Love to see people such as yourself pushing for something greater!!! Keep up the hard work and keep in touch!!

@@WenningStrength I'll keep in touch for sure. I'd like to get somewhere in my lifts where I'm more legit before I make a real move. Email me sometime at [e-mail] sometime and give me some info so I can really keep in contact. Maybe I can get to your preferred training gym some weekend and train with you or have you train me. Keep it up, this channel is the truth, it'll be big soon.

@@WenningStrength also pinning my comment just made me 200 percent more motivated.

[@bosshawg7991]

Wenning Strength This is awesome! Best of luck Joseph! This channel really does have quality content that really clicks with me. I look forward to future vids. Keep em coming 💪

[@RomanKondrachov]

Recovery is key. Too many people have the drive to push it hard in the gym, but not enough will to take a rest day and back down from heavy weights.

[@stevenhewes1990]

Or to do what it takes outside of the gym to get better.

[@landerhendrickx3522]

Your handwriting is surprisingly nice! :p

[@bangermccrusher]

Strength + brains = Matt Wenning

[@WenningStrength]

Yes sir!!!! Please help the channel by joining patreon - we show workouts - q and a - and special projects!!! www.patreon.com/wenningstrength

[@heveyweightheveyweight5399]

Everytime I listen to these videos I automatically get in the mood to go to the gym an lift.

[@WenningStrength]

Please share them

[@davidcomins8328]

Found this guy off a Stan Efferding video and this guy knows what's up... Educated on this obviously but great presentation and resourcefulness to make these vids quality. Not to mention neat hand writing and he's left handed... keep it up Wenning Strength.

[@WenningStrength]

Yes sir!! Please come support patreon to help us with the channel!!! We answer questions- show workouts etc www.patreon.com/wenningstrength

[@brandimuetze]

Great breakdown. Simple understanding. Awesome information!

[@tonymcnamara9368]

Exactly what I do. DL/Bench tues/fri. (Only bench tues). Sq wed-lighter/higher reps Sq sat-heavy singles/doubles Thurs/sun accessory. Works a treat.

[@FlakerFPS]

Accessory? Excuse my ignorance towards the terminology

[@tonymcnamara9368]

@@FlakerFPS accessory work is basically, working the smaller stabalizing muscles that are involved with the main lift. It can include working with resistance bands, chains etc. Hope that helps.

[@WenningStrength]

www.patreon.com/wenningstrength Help us out with the channel here brothers. Thank you

[@edschobs5204]

Bout to do my first wenning warm up tomorrow morning before my max effort squats. Can’t wait to see how they improve my max effort lift!

[@WenningStrength]

💪💪💪💪

[@summerofsais]

Wenning warmups for two weeks now. They are a game changer

[@adtjtjdjsj]

@@summerofsais Absolutely, especially since they create adaption so quickly with little fatigue

[@a.k2156]

Very nicely explained!

[@landerhendrickx3522]

Great video. The problem I can think of is that it gets really difficult to track progressive overload. Picking rep targets and selecting weights with the constant variation seem to be a challenge as well but I assume that gets easier with experience.

[@WenningStrength]

Lander Hendrickx i tracked them by my Numbers going up every meet

[@landerhendrickx3522]

Wenning Strength hehe nice. If that works without powerlifting meets great, else do mock meets?

[@SayCheeseM3dia]

Love the shirt matt i love orange... how can i get one

[@Cryptocurrency1O1]

Great video 💪 this is really informative gold

[@WenningStrength]

💪💪💪💪

[@iAmJeffReYY]

love this content you consistently put out. I eat up anything you put out, much like stan efferding. youre the shit

[@WenningStrength]

Yes sir!!!! Please help the channel by joining patreon - we show workouts - q and a - and special projects!!! www.patreon.com/wenningstrength

[@johnsonbenjamin887]

Great stuff

[@WenningStrength]

💪💪💪💪💪

[@Cylinderheadjunky]

I’m going to have to watch that again 👍🏼

[@WenningStrength]

Please share it around!!!! These videos are possible by patreon support brothers so please help if you can 💪💪💪. www.patreon.com/wenningstrength

[@WenningStrength]

Please watch it many times!!! Share these around and help the channel please

[@bennygilligan]

Great stuff Matt

[@WenningStrength]

Yes sir!!!! Please help the channel by joining patreon - we show workouts - q and a - and special projects!!! www.patreon.com/wenningstrength

[@jermainemjoiner]

Best explanation I have seen

[@WenningStrength]

www.patreon.com/wenningstrength Help us out here💪💪💪💪

[@bocachicatoon1945]

Wenning is like a PHD version of Louie Simmons... great information but I don't have to replay sections multiple times because I didn't understand something

[@WenningStrength]

Louie is a smart dude but yes very hard to follow

[@bocachicatoon1945]

He tends to mumble, especially when he's excited

[@johnlawe4535]

facets not faucets. Thank you. Love your work

[@mikeanthony5206]

Great explanation of conjugate. As complicated as it can be, I’m finding the more I learn then implement the more I understand it. My main confusion still lies in CNS recovery. If I’m sub-maxing lower one day and the next day my program calls for sub-maxing upper, how the hell is my CNS recovered? Has it recovered “enough” in 24 hours?

[@WenningStrength]

Come on patreon for questions my friend. That how I can make these videos 🙏 wenningstrength.com/matt-wenning-patreon/

[@oxygenuptakekineticsPhD]

Great video!!!!!

[@Andy-tf2il]

Hi Matt, I recently came across you in a Stan Efferding video, so I thought I'd check out your channel .... I like what I see.

[@WenningStrength]

Thank you. Check out our patreon channel we would love to help ya and show ya more www.patreon.com/wenningstrength

[@stevesedgwick5789]

Always good advice

[@WenningStrength]

Yes sir!!!! Please help the channel by joining patreon - we show workouts - q and a - and special projects!!! www.patreon.com/wenningstrength

[@stevesedgwick5789]

@@WenningStrength I would if there was some hope for me 😀

[@gooddeedsbeatbad2625]

Whats youropinion onthe trap bar Mr Wenning.. Love all your top class knowledge & enthusiasm.

[@WenningStrength]

www.patreon.com/wenningstrength

[@achieveidealweighify]

Dynamic effort makes little sense to me because I have never seen anyone move a maximum lift at an accelerated rate of speed. So I don’t see how lifting light translate to moving extremely heavy weight quickly. I’ve tried Max effort/dynamic effort training in the past and didn’t see any benefit. Basics is what works best for me

[@WenningStrength]

Cool!!! Good kuck

[@raymunddomingo6608]

Just to clarify sir, so its 72hours..so if i did sq or dl on fri..i need 72hours again..so it will be on monday right? I dont have to follow the same day that i started squatting or deadlifting which was on tue..right?

[@WenningStrength]

Yes sir!!!! Please help the channel by joining patreon - we show workouts - q and a - and special projects!!! www.patreon.com/wenningstrength

[@SwoleTown]

The biggest issue I run into is programming high intensity days with squat and deadlift. Doing them on separate days seems have them conflict with each other and hurt recovery. Doing them together seems like one usually suffers and/or the session is just a bit too intense if I’m trying to really push the weight up. How do you manage the two big lifts giving them equal attention to train concurrently?

[@WenningStrength]

See ya on patreon or online coaching my friend!!

[@jahimuddin2306]

Hope you found a way around it. What I do is change which lift I do first. On Mondays, I do deadlift and then the squat, and on Thursdays, I do the squat first.

[@rautanen81]

Don't do both, pick one or the other. Specially if you train sumo, you would use same muscles.

[@ldivagas6782]

You hear coaches talking about there athletes doing 1 rep max/strength in the morning and speed power in evening, I know this can be done for only a short cycle but does one method improve the other or is this just for an over accumulation pre comp??

[@WenningStrength]

Thank you. Check out our patreon channel we would love to help ya and show ya more www.patreon.com/wenningstrength

[@mairajrasheed4003]

Just couple of days and I am going to sign up on patreon channel

[@WenningStrength]

www.patreon.com/wenningstrength

[@sunlightofspirt]

Hey Matt I’m curious if you guys ever implement training BELTLESS on the majors while still trying to hit the 70-80% range.... I’ve been back at the gym for about 6 -7months consistently now ...... and I actually feel STRONGER beltless while still hitting decent numbers.... especially on bench...... this is also because I’m FAT from my strongman days so it was part preference / comfort.... part strategy.... Just wondering if u have ever felt stronger BELTLESS ?? ..... 💪🇺🇸

[@kristenarcher5996]

Would using this conjugate style of training be good for fat loss or increasing general fitness for personal training clients? Or is this style of training more focused on strength athletes and power athletes?

[@WenningStrength]

Come on to patreon let’s talk 💪💪💪 www.patreon.com/wenningstrength

[@ResistanceQuest]

Extremely helpful video

[@WenningStrength]

Thank you. Check out our patreon channel we would love to help ya and show ya more www.patreon.com/wenningstrength

[@edschobs5204]

Also, wanted to note, how many people I’ve talked to about conjugate method, they all seem to laugh it off like it’s a garbage system. Feel like they’re just lazy. Don’t wanna put in the time to learn about how much better it is than linear progression!

[@Ian.lifts.]

I don't know why the hell you're giving this information away for free. Fantastic information

[@madzkev3100]

Cause knowing all that and putting it To work is 2 different thing...

[@landerhendrickx3522]

madz kev it sure is. After this comes exercise selection, detecting weak points, choosing challenging but doable weights (Matt recommends not going to failiure which is even harder to estimate) and picking rep ranges.

[@WenningStrength]

Thank you!! We sure could use your help by subscribing to patreon!!! Thank you www.patreon.com/wenningstrength

[@jermainemjoiner]

Have you done a video on dynamic effort?

[@WenningStrength]

www.patreon.com/wenningstrength

[@shanecarroll5220]

Is the repetition method too much for lower body Jm blakley used it for bench 6x6-8x8-10x10 But never seen it done on lower days instead of dynamic

[@WenningStrength]

Wenning warmup

[@bocachicatoon1945]

Wow I actually thought my conditioning wasn't very good for my squatting and deadlift, I physically can't do them more than once every 72 hours because I get so incredibly sore.

[@jimb4366]

Hey Matt, was wondering if you could successfully put pull ups as a max effort on upper days as well as the bench press ? Would that be too much?

[@jimb4366]

Is that a yes ? 😬

[@kevinlukac]

what would eric bugenhagen think of the 72hr rule? haha

[@Xplora213]

kevinlukac Bulgarian method is completely different and embraces that neural distress... He also moves on VERY often. Yes, Romanian Deads are great but they don't work forever to improve your deadlift. He's also not paid to lift one lift better for years at a time. He just needs to grow and improve. Bugenhagen is doing conjugate... He just applied the timing principles different to Wenning.

[@RektRL]

Xplora213 bugenhagen isn’t doing conjugate. Conjugate must involve the repetition method and dynamic effort method as well. He only does max effort or repetition method on the day

[@josephwilkinson1610]

Delightful

[@WenningStrength]

🙏🙏🙏🙏

[@zachariahwall1253]

If the first week you train SQ for the whole week then the next week you do DL for the whole week is it okay to have a full week gap in between DL and SQ?

[@WenningStrength]

Ask on patreon man we have lots to discuss www.patreon.com/wenningstrength

[@holycow8233]

Md now I need a 9 day week. 😝 Been lifting about 21 years but I guess I over train maybe. I bench Monday Wednesday and Friday close to max each time also. 😬 I am the only heavy lifted in the gym and lone lifter. Once every few months one the young college kids come in and lift about the same. I get asked all the time what I do to lift heavy but I really don’t have any advise except hand placment and leg drive and shoulder blades. Anyway I always implement what I learn and you have good information as usual. I’ll try some techniques.

[@dmann3042000]

So if you do Max effort on Sunday or Monday for chest and wait 72 hours to do dynamic would about the lower body exercise can you do Max effort on chest and upper body from Monday and a Max effort for legs and back on Tuesday? That's the trick because you're doing 2 days in a row of Max effort one day for upper and 1 day for lower and then dynamic for upper said me 2 hours later and the next day lower

[@WenningStrength]

Thank you. Check out our patreon channel we would love to help ya and show ya more www.patreon.com/wenningstrength

[@RATHER5KEPTICAL]

Is it normal for squats at 75,80,85% (3-2x8-12) with straight weight to fry my CNS way more than banded squats at the same percentages. My dynamic days with straight weight have been really taxing on me recently

[@kwizzo9509]

Ashwin Baker in all due respect, good question. Matt answers this in some other dynamic training videos. You should not be doing dynamic work at 75-85%. He suggests dynamic work at 30-50%+banded, and better on the 30-40% end, moving very fast. Your Max Effort work should be in the 85-100% range, basically just working up to a max on the big lift, and then moving on to a supplemental exercise, then accessory work. Total time in gym under 70 min warmups and all. Change the big lifts every week. Squatting as you suggest is more repetition volume, not really Dynamic or Max Effort work. Watch or read more of his stuff, and some of Louis Simmons philosophies. Peace

[@WenningStrength]

Please help the channel by joining patreon - we show workouts - q and a - and special projects!!! This includes fixing your percentages www.patreon.com/wenningstrength

[@eliheakins5217]

Does the 72 hour rule still apply if you’re going for more of a hypertrophy focus

[@ottowelt4378]

I would say yes if you go very hard with big exercises, otherwise I would say 48 hours is very good

[@WenningStrength]

Come on to patreon brother I have a few good ideas for ya www.patreon.com/wenningstrength

[@shooterwoods2944]

Matt, Glad to see you cleaned the language in video.

[@WenningStrength]

Trust me I didn’t want to

[@DM-jt4rh]

What about elite Olympic lifters who can squat up to 15xper week according to Poliquin?

[@memeking8734]

Don Jones what about elite powerlifters that squat twice a week?

[@bret9768]

Yeah, 72hr rule isn’t necessarily true. It’s excluding factors of active Recovery, body type and even volume and intensity.

[@WenningStrength]

I changed his mind later in his life. And remember I said longevity. Olympic lifters are usually only good for 1 medal run.

[@ONShypnos]

Less than 20. Gold in 92, 96 and 2000. Bronze in 2004 after which he retired due to his injuries. It's notable because the length of his top run is damn near unheard of - only four WLers have ever managed to medal in four Olympics, only four have three golds to their name and Pyrros is the only one on both lists.

[@DM-jt4rh]

Wenning Strength ok good point re longevity, you also said to ‘pump your fuckin warm ups higher’ for ppl looking or lose fat in another video, would that mean say doubling the warm up or doing another 3 exercises for 4x25 at the end? I would think 3x25 pre and 3x25 post would probably work best because you would’ve be super fatigued prior to lifting heavy?WDYT?

[@BertMelert]

Have you any idea of how many times you say ‘what does that mean?’ Good God man watch your videos!

[@mattwenning2164]

Thanks for all your help. Glad I could give you free content 😂😂

[@matthill8803]

💪💪💪💪💪

[@WenningStrength]

💪💪💪

[@nathant2984]

Bump

[@WenningStrength]

💪💪

[@bigtonutz]

💪👍

[@Topsiekku]

Westside barbell treeni systeemi

[@WenningStrength]

A S Medviedev but close

[@joemama7163]

Multiple faucets? You meant facets.

[@WenningStrength]

🤣🤣🤣 where would I be without all my correction police

[@klevdavful]

I had to click on this one because of the thumbnail . Matt post thumbnail with a woman struggling with unstable weight in a very weak position trying to overhead press! Roflmao!

[@WenningStrength]

😂😂😂

[@elcid4593]

I just realized I’m a moron

[@WenningStrength]

www.patreon.com/wenningstrength

[@giftofgabmac14]

Yo I’m not sore as I use to get when I started. What can I do?

[@landerhendrickx3522]

joseph murillo change up the program. Either the sequence or the exercises themselves. Decreasing rest or adding weight can be nice too.

[@giftofgabmac14]

Lander Hendrickx nice 👍 thanks....yeah I do the same routine

[@giftofgabmac14]

D Mora ok fasho

[@WenningStrength]

joseph murillo soreness is not a good indicator!!!!

[@giftofgabmac14]

Wenning Strength ok 👌 thanks a ton...

[@patricktalbot6725]

Can’t wait for a raw peaking program...

[@WenningStrength]

www.patreon.com/wenningstrength

[@fredost1504]

Cant pass this up....conjugal training doesnt require weights...LOL.