Max Effort Exercise Variations for Raw Powerlifting
The use of max effort main exercise variations during maximal effort is commonly associated with the Westside Barbell Conjugate System. At Westside, we use main exercise variations to avoid...
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Max Effort vs. Maxing Out
In the world of strength and conditioning, the max effort training is often misunderstood. If you ask the average strength and conditioning coach about the maximal effort method,...
Four Weeks to a Squat PR: Week 1
One of the most beneficial aspects of the Conjugate Method is the amount of data and feedback each training day, week, and month provides the coach and athlete....
Conjugate for Strongman: Max Effort Upper Exercise Selection
The development of a strong overhead press is essential for any strongman competitor. Much like the bench press in powerlifting, the overhead press tests upper torso pressing strength...
Workout Walkthrough: Max Effort Upper
I am now back at Westside Barbell training full-time and wanted to use this opportunity to provide more insight into how we train at the gym. These articles...
Base Building: Utilizing Max Effort
The max effort method is a training method intended to develop an athlete’s absolute strength. At Westside, we have used the max effort method to train all athletes,...
Four Weeks to a Squat PR: Week 4
One of the most critical aspects of designing sound Conjugate Method programming is to ensure the athlete is being set up for success as much as possible. There...
Four Weeks to a Squat PR: Week 3
The adaptability of the Conjugate Method is one of the key reasons it is superior to any other strength training methodology. When working with athletes, predicting how exactly...
Four Weeks to a Squat PR: Week 2
It is now the second week of our four-week squat PR plan. Last week, we performed a 2" mat deadlift, working up to a top-set single. We selected...
Four Weeks to a Squat PR: Week 1
Successful Conjugate Method training depends on accurate training data and tracking max effort single-rep lifts. When organized correctly, an athlete’s programming should ensure that current training maxes are...
Four Weeks to an Overhead Press PR: Week 4
The Conjugate Method provides many different ways to set up an athlete to achieve a new PR in a specific lift. One of the most effective ways to...
Four Weeks to an Overhead Press PR: Week 3
On the path to developing a strong overhead press, it is important to address all involved muscle groups through main and accessory special exercises. Over the past few...