Managing Barbell Training Intensity as a Beginner

A common question many individuals new to strength training ask regarding weight selection is, "How heavy is too heavy?" This will always depend on the individual. Some folks can walk into the gym and bench 225 lbs the first time they touch a barbell, and others can hardly press an empty barbell. 

The basic template calls for two max effort training days per week when using the Conjugate Method. If working with a complete beginner, we would replace all max and dynamic effort training days with repeated effort training days. This would limit the training intensity the athlete is exposed to and accrue plenty of training volume to improve absolute strength for a beginner-level trainee. 

As we know, the best way to improve absolute strength is through max effort training. However, since beginners have not yet adapted to any resistance training, the intensity experienced during repeated effort training will be enough to stimulate the improvement of absolute strength. 

Getting Started

As an athlete new to barbell training, the primary focus should be developing balance and skill with each lift. Focusing on developing proper technique not only helps reduce the risk of injury but also makes for more productive training. It's simple: the better an athlete's execution of an exercise, the more they can potentially get out of it. 

We follow a similar structure for the training day with beginners as we do with our other athletes. However, the actual volume and intensity of the training will be slightly different. 

Here's an example of a lower-body training day for a beginner:

Main Exercise:

Squat – 4 x 3-5 reps

Primary Accessory Exercise:

Sumo Deadlift – 3 x 8-10

Secondary Accessory Exercises:

Leg Press – 4 x 10-12

Hamstring Curl – 3 x 12-15

GHD Sit-Ups – 4 x AMRAP

As you can see, our exercise selection is similar to what could be used for a beginner-level powerlifter. We want to include a selection of multi- and single-joint exercises that properly address all major muscle groups of the lower body. We then program those exercises using specific set and rep parameters to ensure the athlete experiences a variety of training intensities. 

For instance, the four sets of 3-5 reps with the squat will have an athlete training at around 70-75% of their current level of absolute strength. Then, as we work through the training day, the intensity lowers a bit, the volume increases, and our goal of muscular hypertrophy is further achieved. 

Conjugate for All

While the Conjugate Method is undoubtedly an advanced strength training method, this does not mean that a beginner cannot use our training methods. With Conjugate, there are no limitations other than the mind of the athlete or coach developing the training plan. If correctly organized, Conjugate Method training can accelerate the progress of a beginner-level athlete.

Considering we do not use extended training phases we can also quickly modify training based on the individual's progress. Instead of training phase by phase, we train week by week. This means that instead of waiting three months for training to adjust, our training can be modified weekly to ensure it is as efficient as possible. 

Some athletes will progress slowly, while others will progress rapidly. The strength training method used must be able to account for and adjust for the differences in progress timelines. The Conjugate Method reduces wasted training time and ensures training is always productive. 

If athletes need to improve their squat technique, we can adjust training to work towards that goal. If an athlete suddenly has a competition scheduled in two weeks, we can adjust training immediately to ensure the athlete is correctly prepared for the competition. 

Again, there are no limitations to the Conjugate Method. The only thing that limits the methods is the coach or athlete's mind when developing the plan.