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Old 06-01-2008, 10:53 PM   #1
Howard Wilcox
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Join Date: Mar 2008
Posts: 44
Default Conjugate method

Hello folks,

I've been reading a fair amount of EFS/Westside articles on the conjugate method. As most here probably know, they divide the types of training into max effort, dynamic effort, and repetition effort. Then they split the body into lower (squat/deadlift) and upper (bench) since they are powerlifters. So, there are four workouts per week:

ME SQ/DL, ME Bench, DE SQ/DL, and DE Bench. Each day also has RE work for supplementary muscles like triceps, lats, hamstrings, etc. These are often more "bodybuilding-like" in terms of exercises and reps.

My understanding is that Louie got most of his ideas from reading European (Soviet specifically?) training books and stuff. I think most of this was used for olympic lifters if I'm not mistaken.

If that is true, how exactly did they incorporate this stuff into a program for weightlifting? Namely, how were the days split up, what exercises were considered for ME, DE, and RE, etc? Since the olympic lifts in and of themselves are "dynamic", I'm not sure if they would be used for ME or DE work. In Louie's stuff, dynamic work is often a percentage of ME work (50%-70%) in order to maximize bar speed (and thus muscle recruitment I think) whereas ME work is inherently slower since it is a grind. So, I'm just curious how it was done.


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Old 06-05-2008, 05:01 PM   #2
Kalen Meine
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Join Date: Jul 2007
Posts: 14

I'd actually argue that a conjugate-type program would involve heavier lifts like good mornings, GHR, and deadlifts, and pulls from varying heights, and maybe a mess of repetition snatches, maybe with KBs or the like. At least that what most of the old Russian programs that Simmons purports to draw from look like
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