The selection, programming, and execution of accessory exercises will have a significant impact on the training outcomes for any athlete utilizing the Conjugate Method. At Westside, we take our accessory exercise training as seriously as our main exercise work. Regardless of whether we are going for a max effort squat or performing standing abs, we want to perform every exercise with proper intent and at an appropriate intensity. 

Accessory work offers the opportunity to increase strength and work capacity while also helping to improve overall physical composition. Currently, you see a trend among powerlifting coaches preaching the importance of hypertrophy-focused accessory work, similar to what might be considered bodybuilding. Westside has been doing this for over 40 years. 

Our approach has always been to utilize classic bodybuilding-style exercises mixed with powerlifting-specific exercises tailored to the individual's needs. Lou always stressed the importance of continuing to build muscle mass, considering fat does not move weight; it only provides leverage advantage. 

At Westside, we have a variety of approaches to programming accessory exercises, depending on the level of the athlete we are training. This can vary from an intermediate-level athlete following a standard approach to ensure all necessary muscle groups are addressed to an advanced-level athlete adopting a more aggressive approach to elicit new, positive training adaptations. 

Below, we will discuss three ways advanced-level athletes can optimize their programming and execution of accessory exercises to continue making progress.

Timed Sets

The use of timed sets is a great way to challenge the work capacity of advanced-level athletes and will help to increase the overall volume of a workout quickly. Additionally, we can utilize time as a means of introducing a rep-per-second parameter, having athletes aim to complete one rep per second for a shorter duration.

Here is how we would program each approach:

Work Capacity-Focused

Belt Squat Walk – 5 x 1 minute

Rep/Time-Focused

Belt Squat – 4 x 15 seconds, one rep per second pace

With a work capacity-focused approach, the loading will be adjusted to ensure the athlete can maintain the ability to perform the exercise for the entire duration. When adopting the rep/time-focused approach, we aim to select a weight that enables the one repetition per second (1 rep/s) parameter to be met. Then, the goal becomes to move that weight at one rep per second with the best technique we can achieve. 

We can also go with exercises such as hamstring curls or Reverse Hypers for time. A go-to finisher exercise is the lying hamstring curl with ankle weights, performed for 1-2 minutes per set, with 1-3 total sets.

Rest-Pause Sets

Rest-pause sets are an advanced approach to accessory exercise execution and are an effective way to increase muscle mass, improve work capacity, and increase total training volume. A rest-pause set is a set where an athlete performs a set of reps at a particular weight, takes a brief intra-set break, and then continues performing the exercise again for as many reps as possible until the next intra-set rest or until the set is completed. This process will typically be repeated one to three times per set.

The key to successful rest-pause work is selecting an appropriate training weight. As we begin the first set, we will set an initial rep marker. For instance, when performing the dumbbell bench press, we will select a weight that we can initially do for 12 to 15 repetitions. Once those reps are complete, we will take a brief rest with the weight still in our hands and then perform another run of reps for as many reps as possible.

Here is how it looks written out in program format:

Dumbbell Bench Press

Set 1 – 110lb DB's, 12-15 reps / 15 seconds rest / AMRAP / 15 seconds rest / AMRAP

Set 2 – 95lb DB's, 12-15 reps / 20 seconds rest / AMRAP / 20 seconds rest / AMRAP

Set 3 – 85lb DB's, 12-15 reps / 25 seconds rest / AMRAP / 25 seconds rest / AMRAP

As you can see, the working weight will be slightly lowered as we begin each new set. Considering the volume of one complete set, reducing the weight for each subsequent set ensures that the rep parameters can be met and the technique remains optimal. 

In this scenario, we also increase the intra-set rest period for each set. However, we can also opt to keep a standard rest time for all sets. 

Rest-pause training was something Lou often recommended to us in the gym, especially for upper-body accessory work. I prefer to use rest-pause work with dumbbell presses and rolling dumbbell tricep extensions.

Working Up to a Top Set

The final way we can escalate the effect and intensity of our accessory exercise work is by working up to a top set. When we work up to a top set, our goal is to utilize the first few sets as a form of "warming up," with the final set being the heaviest. This is something I have used in my accessory training for years, and I discovered it while reading about Dorian Yates' training style, if I recall correctly. 

If you are familiar with Conjugate, you are familiar with working up to a top set. This is what we do when executing max effort main exercises. However, working up to a top set when performing an accessory exercise is a bit different. 

When we work up to a max effort top set, we want to take the most direct path possible to the top set, performing the least amount of total reps to conserve energy leading into the top set. With our accessory work, we seek to perform each set according to the rep parameter assigned to the exercise, selecting manageable weights for the sets leading up to the top set.

Then, as we arrive at the top set, we want to execute all reps to standard while using the heaviest weight possible. The lead-up sets will be performed with a weight that is stimulating without causing excess fatigue that would limit the training weight used during the top set. 

Now, you might think this is the same thing as our typical "use the heaviest weight possible while performing all prescribed sets and reps to standard" suggestion. However, in that case, we are using the heaviest weight we can for each set, not working up to a top set. Instead of squatting 475lbs for five sets of five, we are going to squat 405, 455, and 500lbs for five, leading up to a top set of 525lbs for five. 

This approach is typically applied to primary accessory exercises, which are multi-joint movements performed at higher levels of training intensity.

However, we can also apply top sets to single-joint movements. Here is how we would work up to a top set with an exercise such as rolling DB tricep extensions for an athlete who regularly uses the 90-100lb dumbbells:

Rolling DB Tricep Extensions – 4 x 10-12

Set 1 – 80lb Dumbbells

Set 2 – 90lb Dumbbells

Set 3 – 100lb Dumbbells

Set 4 – 110lb Dumbbells (top set)

In my mind, I think about this approach as a means to adjust the magnitude of the training adaptation of a specific exercise. Would 90-100lb dumbbells be suitable for all four sets? Sure. However, there is an argument to make that working up to the heavier weight ends up providing a more beneficial training stimulus.

I have not conducted a study to prove this. However, based on my experience working up to a top set during accessory work, I believe it can accelerate gains in strength and work capacity. It may be wise to do so whenever energy levels permit. 

Check the Boxes

The programming options discussed above represent a few ways that advanced-level athletes can modify their approach to accessory exercise training to continue making progress. While we encourage all coaches and athletes to utilize all options at their disposal to improve performance, it is critical to understand the importance of the standard approach featured in the Westside Barbell Book of Methods. 

We often suggest that athletes only expand their exercise selection options when necessary, allowing for meaningful gains to be made with basic movements before introducing advanced-level exercises. The rule with programming schemes is the same – we want to check all the standard boxes before moving on to advanced programming schemes. 

The Conjugate Method is a strength training system that can be utilized in numerous ways, depending on the athlete and the situation. We always want to start with the basics and then use advanced exercise selection and programming options only when the training requires it. When modifying training, we think in terms of the minimum effective dose, seeking the least amount of adjustment necessary to continue making progress. 

Visit the WSBB Blog for more information on Conjugate Method training.