Focused on high volume and speed using submaximal weights.
The difference between a guy who "tries Conjugate" and a guy who has a 700lb squat is the research. The gym bro trains by feeling. The scholar-practitioner trains by the data compiled in the Westside vaults.
One of the most significant contributions of Westside research is the use of "special exercises." In a standard program, if your bench press stalls, you simply bench press more. Westside research suggests that if your bench stalls, it is because a specific muscle group—like the triceps or upper back—is weak. Focused on high volume and speed using submaximal weights
Most lifters think ME Day is simply "heavy singles." The Westside research proves it is more specific. The PDF emphasizes . You never do the same main lift for more than three weeks.
—a system designed to build absolute strength, explosive power, and muscle mass simultaneously, all year round. The Three Pillars of Progress The scholar-practitioner trains by the data compiled in
Speed Strength and Explosive Power. The Protocol: Lifting a submaximal weight (40-70% of 1RM) with maximal velocity.
The enhanced Conjugate Method relies on a distinct weekly structure. Unlike standard bodybuilding splits or linear periodization, Westside operates on a "Microcycle" that rotates three primary methods of strength training. Most lifters think ME Day is simply "heavy singles
I can then provide a or a Dynamic Effort percentage chart tailored to your current lifting numbers.