And so the conjugate system was originated. When you have a body type that lacks say, the muscles that squat and yet you squat on a regular ba-sis. The Westside Method: Get Legit-Strong And. Among the techniques he's developed to strengthen the already supersized is the Conjugate Method training system. The Conjugate Sequence System is a form of periodization used for the development of numerous athletic qualities at once. When using the CSS, various methods are combined to produce the greatest results.

Photo by Ben Draper In layman’s terms, periodization is the division of a training program into distinct training blocks, with each block focusing on specific, pre-determined athletic qualities. Whether you’re a powerlifter looking for increased maximal strength, a sprinter aiming to improve speed, or a pickup basketball player interested in dunking, incorporating this type of training will allow you to develop all necessary strengths without regressing in other athletic qualities. While there are many forms of periodization, this article covers just one, and how lifters new to the concept can incorporate it into their training: The Conjugate Sequence System. The Conjugate Sequence System Unlike other forms of periodization, The Conjugate Sequence System (CSS) utilizes various training methods designed to improve numerous athletic qualities, all at the same time. These athletic qualities include (but are not limited to): • Absolute Strength • Explosiveness • Speed • Agility Today, the most widely recognized and effective version of the CSS was developed by Louie Simmons, founder and owner of. Westside’s CSS revolves around incorporating the three basic methods of strength training.

As outlined in Vladimir Zatsiorsky's: • The Maximal Effort Method: “ lifting a maximal load against maximal resistance,” and “ should be used to bring forth the greatest strength increments.” • The Dynamic Effort Method: “Lifting (throwing) a non-maximal load with the highest attainable speed.” • The Repetition Method: “Lifting a non-maximal load to failure; during the final repetitions the muscles develop the maximum force possible in a fatigued state.' Westside’s micro-cycle (short-term planning) runs on a 7-day sequence in which they adjust the volume and intensity of training according to the method emphasized each day. As I explain in detail below, this pattern is based on fluctuations of volume and intensity throughout the week. Simply, as volume (number of sets and reps) increases, intensity (how heavy the lift is) will decrease, and vice versa. Foxit Pdf Preview Handler Office 2010 on this page.

In doing so, Westside’s lifters can train and improve upon numerous strength qualities at once. This simultaneous improvement is what separates the CSS from other forms of training which focus on the development of one athletic quality at the expense of others. Westside’s Wave Westside’s system of varying volumes and intensities is based on two distinct periods of training: 1. Maximal Effort: High Intensity/Low Volume Days devoted to high intensity/low volume training are focused on the development of absolute (maximal) strength. On these days, lifters will work up to a 1-3 repetition maximum (RM) in a variation of the squat, deadlift, or bench press. Specifically, Monday is dedicated to a Max Effort squat or deadlift and Wednesday is dedicated to a Max Effort bench press. As a result of the high intensity (heavy loads) on Maximal Effort training days, Westside reduces the total volume in order to, among other things, spare the central nervous system (CNS).

Rrdtool Windows X64. Through appropriately training and monitoring the CNS, lifters can lift maximal weights on a weekly basis without backtracking or failing to progress. Dynamic Effort: Low-Moderate Intensity/ High Volume On the other end of the spectrum, days devoted to low or moderate intensity and high volume training are focused on improving the rate of force. On Friday, lifters perform roughly 10-12 sets of 2 repetitions in a variation of the squat followed by 6-10 sets of 1-3 repetitions in a variation of the deadlift. On Saturday, lifters will perform roughly 9 sets of 3 repetitions in a variation of the bench press. Most importantly, each of these movements are completed with sub-maximal weight (approximately 50-60 percent of a lifter's one rep max), performed as quickly and explosively as possible, and with minimal rest periods (30-60 seconds) between sets.