Beginner's Guide To Conjugate - Introduction

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Welcome to our new series "Beginner's Guide To Conjugate", where we'll go through each facet of the Conjugate System, educating you on what each element is and how it functions within the system.
If you wish to support the podcast directly, here is the donation link:
donate.stripe.com/8wMcOz8yg7M...
Check Out Our Links:
Starting Conjugate: www.westside-barbell.com/sear...
Linktree: linktr.ee/WestsideBarbell
Timestamps:
00:00 Start
01:10 Intro
01:31 The Conjugate System
02:42 The Maximal Effort Method
03:39 The Dynamic Effort Method
04:29 The Repeated Effort Method
05:15 Factors To Consider
07:49 Implementing The System
11:41 Finding Your Weakness
13:48 Accessory Work
15:35 Recovery
17:22 Common Pitfalls
20:37 Outro

[@nicoladiiusto832]

holy cow, amazing. I would appreciate a whole series how to design a conjugate program for average dudes, everyday athletes

[@WestsideBarbellOfficial]

We will take this request back to the team and see what they can do! Thank you!

[@munimed2]

brilliant idea

[@chrishamann2136]

yes please

[@TrainWithTRIDDY]

check out @jasonbrowncoaching very good expert at programming conjugate for everyday athletes

[@luckoval6649]

🔥

[@CleanCarbonZ]

Still can't believe Lou is gone. Trained at Westside in 2001. Really took my training to another level. I will always cherish him and Westside.

[@angelodelemos316]

I would be super interested in more content towards beginners and how to start conjugate, thx

[@WestsideBarbellOfficial]

We are very exited to continue this series, we're going to explore all aspects of The Conjugate System with each episode. Thank you for watching!

[@17vmrivas]

Will start to incorporate this method into my armwrestling training. Be back in 6 months or so.

[@IvanDjuric300]

Oh man this is exactly what I’ve wanted. So happy to see this. I’m a big fan. Keep ‘em coming! Cheers

[@WestsideBarbellOfficial]

Glad you like it! Thank you. Keep Squatting and Stay Strong!!

[@Beefn]

I expected to see you here

[@joachimAl]

Thank you Sir 👍

[@gregorysuchyta]

Really well done. Its encouraging to see the education push that Westside has gravitated towards since Louie's passing.

[@WestsideBarbellOfficial]

Thank you!! Our goal is to help teach everyone about The Conjugate System, and how they can utilize it to achieve their goals.

[@822737292]

One of, if not the best, Westside Barbell KZbin videos I have watched. Please for the love of God keep posting these. We the people are grateful for your help

[@WestsideBarbellOfficial]

Thank you! Will do! We're exited to continue the series!!

[@Xendrius1990]

I agree with all the other dudes, more please, especially how to warm-up properly for all the different days as a beginner

[@WestsideBarbellOfficial]

Thank you for the comment! I belive warm-up is a topic that is going to be covered a few episodes in.

[@chrishamann2136]

@@WestsideBarbellOfficial please make a long winded warm-up video, especially for newbies with garage gyms. thank you so much

[@tobik564]

question for upcoming videos. how should I modify the conjugate method when my main goal is hypertrophy and look good naked with as much muscle as possible naturally. merci

[@kooler3991]

hell yeah, thats my goal too but I don´t want to bodybuild, great suggestion

[@hosamgnaba2305]

conjugate bodybuilding, sounds good

[@WestsideBarbellOfficial]

Great Suggestion, we'll take it back to the team and add it to the list. Until then, check out the bodybuilding program on the conjugate club. www.conjugateclub.com/bundles/body-building-alc

[@helmutkrusemann9194]

absolute banger, best episode so far and absolutely helpful. Please more stuff for beginners

[@WestsideBarbellOfficial]

Thank you !

[@chrishamann2136]

how should I warm up before I lift? Mobility? Stretching? Specific Exercises? Activation exercises? How many sets? reps? How should a proper max effort lower body, max effort upper body, dynamic effort lower body, dynamic effort upper body and a full body workout warmup look like? Can you share detailed warmup routines for alle the different days please? I can´t use a sled in my commercial gym if that´s a necessary information. Great content, thx

[@WestsideBarbellOfficial]

Hey, if you check out this article, we have a great approach to warm ups laid out, www.westside-barbell.com/blogs/the-blog/starting-conjugate-how-to-warm-up?_pos=1&_sid=b0f1a14db&_ss=r

[@alexbenoit19]

awesome topic suggestion

[@angelodelemos316]

I would like to see this too

[@munimed2]

@@WestsideBarbellOfficial please deep dive into this topic, especially for newbies

[@danielb2373]

This is gold. Thanks!

[@Kiqultra]

This has got to be my lucky day. Thank you 🙏 I'll be watching each and every episode

[@WestsideBarbellOfficial]

Thank you for your support!!!

[@1aspirefit]

great stuff, lets go!

[@WestsideBarbellOfficial]

Thank you very much!!

[@ArmanKanonas]

Absolute gold. Thank you for passing down the legendary knowledge.

[@nkyshaolin]

Just signed up for your personal training and athletic coaching cert

[@catfish1161]

Thank you for the easy to digest information

[@mbm4481]

Thank you for your time and commitment making this video about the conjugate method. I'm watching and listening to westside stuff for maybe ten years now, and I always had a smile on my face when louie came up with a new video and I could watch it and listen to him, talking about lifting and training and the methods. I liked him a lot, but as a non-native English speaker, i had a lot of hard times to follow him and declutter his wisdom, too. This here now is the piece I looked for for a long time, and it's a breeze to watch and listen to. Thank you again, and as lou wrote into my copy of the Westside Barbell Book of Methods : Stay strong!

[@lightmass2446]

This is the best video on strength training for beginners on KZbin. Easy to understand and well edited .Thank you for this and for carrying the legacy of Louie. cant wait for the next video on this series

[@nealbakerlis]

Such a great resource

[@ginobeast2951]

Great info

[@st3v3n3aker]

This is great! Great job as always, Tom!!!! Thank you!!!!

[@WestsideBarbellOfficial]

Glad you enjoyed it! Thank You

[@TrainerJake01]

Outstanding!!!

[@WestsideBarbellOfficial]

Thank you so much!!

[@ShobitJain]

Thank you for doing this! So informative!

[@WestsideBarbellOfficial]

Most welcome, thanks for the comment!

[@MacMittens1776]

This helped me understand I’ve been over training, putting my body through unnecessary stress and load. I look forward to future episodes.

[@WestsideBarbellOfficial]

Thank you for watching, our goal is to help everyone understand and implement the system, so they can get the best results

[@doctt6639]

Excellent! Thank You

[@WestsideBarbellOfficial]

Thank you for watching!!!

[@peazy216]

Thanks. Really put stuff into perspective

[@WestsideBarbellOfficial]

Thank you!

[@rovh7525]

I never realized how much i grew up around the conjugate concept and learning its theories as I was learning how to make workouts from him at age 12. My dad is a member of Westside and a friend of Louie's (Dad's name is Chad Hickam). Ive just started reading Verkhoshanskys book and am starting my journey in weightlifting!

[@michaelpunaro5594]

Thank you and keep up the good work!

[@WestsideBarbellOfficial]

Thank you, will do!!

[@f2003p]

Great post please keep educating us. Greatly appreciated

[@WestsideBarbellOfficial]

Thank you, will do!

[@SanjaySoekhoe]

Superb quality. Both video and content!

[@WestsideBarbellOfficial]

Thank you Sanjay!!!

[@cepuncepun8168]

As a female (61) who has loved the weightlifting since her college days, this was a great video on the conjugate method. I have been attempting to execute this method over the past two years using Louie's Book of Methods and the 8 Week program series. This intro lesson solidifies why I love the conjugate method - well organized like a fine oiled machine - Would love to see Women & Conjugate woven into the discussions when appropriate or as a topic of singular discussion - Thanks for taking the time to put this video out for all of out here - It was very helpful as a review & refresher! Can't wait for what is coming out next! C

[@WestsideBarbellOfficial]

Thank you! Great topic idea, we will bring back to the team and see what we can do.

[@avaknahabedian7456]

yeahhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhh they back big dogs

[@WestsideBarbellOfficial]

!!!

[@jonlehman4717]

I was wondering why you hadn't released any new content in a while but now I can see why. Great job Tom! You can tell you put a lot of work in putting this together 💪

[@WestsideBarbellOfficial]

Thank you! Our production team put a lot of work into this, it's great to see everyone enjoying the video

[@dante1981]

Great video, you are doing an amazing job in making Louie´s stuff more accessible without taking anything away from the actuel content.

[@WestsideBarbellOfficial]

Thank you for your kind words and support!!!

[@winanderson4143]

Awesome presentation, Tom!

[@WestsideBarbellOfficial]

Thank you!!

[@darksidetraining9815]

Been a fan of westside for awhile. Listened to all the podcast, have a few of the book. I thought this was so well explained, it’s a nice refresher. Thank you👍

[@WestsideBarbellOfficial]

You're welcome!!

[@chadanderson7255]

Great info!

[@WestsideBarbellOfficial]

🙌💪💪

[@allianceSnC]

Great video

[@WestsideBarbellOfficial]

Thank you!

[@FitFighter15]

When is the next Bible video com6out ? Many of people like me are eagerly waiting... Pls 🙏🙏

[@GoldenEraBookworm]

This is awesome. I've started reading the books from Louie Simmons and talk about mind blown! I'm looking forward to this series and implementing the conjugate system into my programming

[@WestsideBarbellOfficial]

Awesome, thanks for watching!!

[@hyttetur]

What I would REALLY love for you guys to do is make a video (like this) on spotting and fixing weaknesses. Ex: Show someone doing a squat, with knees caving inn... explain why this happens, what muscles are weak and how to fix them... Throughout all the books I read for the certificate, there are bits and peaces here and there. But it would be great if it was all gathered specifically in "one chapter" or one video 🙂

[@WestsideBarbellOfficial]

That's a great idea for a series we plan to release in the future, thank you for your suggestion!!

[@ordinarypablo]

Hell yeah

[@wildbeast1016]

I feel like there is some points that are also related to Mike mentzer philosophy which I like

[@noalane3626]

Hell ya, honestly something 2-3x a week options for military is perfect cause we have to do a lot of running and rucking and sprints and Carrie’s/combat PT and it’s almost impossible to periodize for us which is why something concurrent is perfect

[@WestsideBarbellOfficial]

That's awesome!! Have checked out Conjugate Tactical?

[@anthonyesposito7144]

Awesome from the original house

[@WestsideBarbellOfficial]

Thank you!!!! Stay strong!!

[@jordan-kristina2014]

When does part 3 come out?

[@donthejewler74]

It would be a dream come true to just come there for one day and get coached and spend time there even if it was just for a day.

[@WestsideBarbellOfficial]

Contact us via Instagram if you would like to schedule a visit!!

[@akthebeast6497]

What should be the RPE for dynamic effort sets

[@WestsideBarbellOfficial]

we use percentages. generally in 3 week waves of 50% bar weight 25% bands week 1, 55% bar weight 25% band week 2 and 60% bar weight 25% band week three, here's a link to an article on our site on dynamic effort and how to implement it, www.westside-barbell.com/blogs/the-blog/starting-conjugate-dynamic-effort?_pos=3&_sid=dd2301907&_ss=r

[@saulodamasceno8547]

👏🏽👏🏽👏🏽👏🏽👏🏽

[@theredfive]

part 2 coming ?

[@WestsideBarbellOfficial]

Very soon.

[@ShobitJain]

Tom has lost a lot of weight it seems

[@bobbobnovic4903]

"friendly competition"

[@WestsideBarbellOfficial]

Lol

[@DavenportBarbell]

I think the max effort method is great but not all the time, I really like the repetition method that’s actually my number one method I use and personally dynamic effort does absolutely nothing for me personally

[@Conjugatesportsp]

Great work Tom and the team @wsbb

[@WestsideBarbellOfficial]

Thank you!