Westside Barbell · Reading Guide
Starting Conjugate
New to the Conjugate Method? Read the five articles below in order. After that, open the section that matches what you need help with.
Start Here
These five articles are enough to build and run your first Conjugate program.
Basic Conjugate Training Advice I–XVIIIThe complete numbered advice series, in order.
- 01Basic Conjugate Training Advice I
- 02Basic Conjugate Training Advice II
- 03Starting Conjugate: Training Advice III
- 04Basic Conjugate Training Advice IV
- 05Basic Conjugate Training Advice V
- 06Basic Conjugate Training Advice VI
- 07Basic Conjugate Training Advice VII
- 08Basic Conjugate Training Advice VIII
- 09Basic Conjugate Training Advice IX
- 10Basic Conjugate Training Advice X
- 11Basic Conjugate Training Advice XI
- 12Basic Conjugate Training Advice XII
- 13Basic Conjugate Training Advice XIII
- 14Basic Conjugate Training Advice XIV
- 15Basic Conjugate Training Advice XV
- 16Basic Conjugate Training Advice XVI
- 17Basic Conjugate Training Advice XVII
- 18Basic Conjugate Training Advice XVIII
Max EffortChoosing, performing, rotating, and tracking max effort work.
- Thoughts on Max Effort
- Absolute Strength Development
- Choosing Your First Max Effort Exercises
- Initial Max Effort Exercise Selection
- Max Effort Walk-Through
- ME Lower Walkthrough
- Max Effort Myths
- How to Begin Rotating Max Effort Exercises
- Tracking Max Effort Progress as a Raw Lifter
- Heavy Effort Training
Dynamic EffortSpeed work, percentages, and dynamic effort upper and lower training.
Repeated Effort & Accessory WorkBuilding muscle and addressing weak points.
- Basics of the Repeated Effort Method
- The Basics of Accessory Exercise Programming
- Basic Accessory Exercise Programming
- Accessory Exercises
- Lower Body Accessory Training
- Deadlift Accessory Exercises
- Basic Triceps Training
- Developing the Mid and Upper Back
- Repeated Effort Bench Press
- Advanced Accessory Exercise Programming