A common mistake many new to the Conjugate Method make is to place all of their focus on maximal and dynamic effort training and then go through the motions with their repeated effort work. While we, of course, want to place an emphasis on maximal and dynamic effort training, the repeated effort method provides a foundation of training volume that is critical to the ongoing development of strength and athleticism.
This accessory work is one of an athlete's most critical training tasks. Not only will this training help to improve work capacity, but it will also allow an athlete to develop optimal levels of muscle mass. While max effort work can certainly help from a tissue density perspective, our repeated effort training drives the volume that allows for meaningful hypertrophy.
It is now week three of the four-week bench press PR program, and it is time to change up the angle of the press. We have focused on pressing from the flat position for the past two weeks. This week, we will focus on pressing from the incline position. This will allow us to place emphasis on the pecs and shoulder muscles, as well as the triceps.
The success of your Conjugate Method programming will depend on your ability to properly regulate three aspects of training: intensity, volume, and frequency. All three play a significant role in deciding whether or not you will attain the training goals you have in mind when designing your programming.
