Conjugate Method Of Westside Barbell

Conjugate method of Westside Barbell is all about combining different methods of strength training and powerlifting workouts. Conjugate means "to couple" and at Westside Barbell, these different methods of strength-training exercises focus on the development of different abilities of a powerlifter. However, you dont need the same amount of change of movement or recovery for all these methods.

Max Effort Work:
The load is increased while doing max effort work. Thus, the cycles of this powerlifting training are more limited. Moreover, the GPP (General Physical Preparedness) and the lifters experience limit the number of weeks you can use this strength training method. You may even need to change this movement from one to three weeks, and de-load in every 3 to 6 weeks.

Dynamic Work:
While doing dynamic work, it is recommended to keep your movements the same due to the SPP (Specific Physical Preparedness) of the sport. This strength training method includes bench press, dead lift and squat. However, the loading patterns changes, though the movement stays the same. And this is what makes the dynamic training cycles different. For constant progress, it is important to use various different cycles. The average cycle length is 3-4 weeks and it is recommended to de-load after one or two cycles.

Supplemental Work Hypertrophy:
These powerlifting movements are used to build your mass and can change every season. This strength training method tends to tear your body down as much as possible and thus, never use them as a part of your pre contest phase. During this time, muscle recovery is more important than building the body mass. And dont forget to de-load in every 6-8 weeks.

Supplemental Work Main:
These movements are mainly used to drive the lifts. Though they differ, depending on the power lifters capacity, these movements include 4 glute/ ham/ calf raise, board presses, and shoulder presses. In fact, this strength training method is based on three main lifts. And it is important to practice them well so as to increase your cycles and as well as your rep ranges. Though the average cycle length of this powerlifting training is 5-8 weeks, it may be extended to 8-12 weeks. And since these movements can influence your main lifts directly, it is recommended to choose them wisely. Powerlifters mostly keep these movements in during their entire powerlifting meet training phase. However, you need to change the intensity, reps and sets to make them as strong as possible. And de-load in every 8 to 10 weeks.

Accessory Work Prehab:
This powerlifting training helps to keep you away from getting beat up. This includes lower back work and external rotator work. This strength training method usually uses higher reps with lower amount of loads. Thus, movement change is not often. Since these powerlifting movements are not supplemental work and are designed for pre-hab, there is no need to have similar rate of perceived exertion (RPE) for them as a powerlifter would have for other strength training methods. The average cycle length is 8-12 weeks and you need to de-load in every 8-12 weeks.