The

Conjugate
Method:
A User’s Guide
 Contents

The Westside-Barbell Conjugate Method: A Users

3
Guide
What is the Westside Barbell? 4
The Westside-Barbell Conjugate Method 5
Frequency & Methodology 6
Dynamic Effort Method 7
Guidelines 9
Maximal Effort Method Guidelines 11
Fighting Accommodation by Accommodating
16
Resistance
6-Week Sample Routine 18
Accessory Work Sample 20
Conclusion 23

2
 Conjugate Method
User’s Guide

It is important to understand what the Westside-Barbell

conjugate method actually is. As a strength and
conditioning coach, I have seen many people try to
create such a system in the past and fail, and this is
why I am dedicated to showing everyone how to gain a
full understanding of strengthening the body.
If you try and use the same method of training each and
every day to raise your strength level, you will eventually
reach a point where you are able to go no further. You
must incorporate new exercises that are also more
difficult in order to raise your standards. You cannot
simply bench, squat, and deadlift. You have to do more
than this.
Perhaps the best example is going to be Lamar Grant.
He held the world record for bench and deadlift at the
same time. There are plenty of men who hold records
for just the deadlift, or just the bench, but there is no
way that they could even make the top 10 of the other
list. This is because they have limited themselves by
body structure as well as by muscle groups.
The conjugate system originated from the Dynamo Club
within the former Soviet Union.
They had Olympic lifters that were using a system of 20
to 45 special exercises and these were grouped per
workout so that they could rotate as needed.
They got stronger and were able to work within multiple
areas of competition – and this is what the Westside-
Barbell conjugate method is going to do for you.

3
 What Is the Westside Barbell?

You may have heard about Westside Barbell in the past,

but don't actually know what it is. It is the strongest gym
in the world – and as a strength and conditioning coach,
I find it really exciting. Just to give you an idea as to how
strong the gym is, I'm going to share some numbers
with you.
Westside Barbell is home to men who have:
 Benched 700+ pounds (33 men!)
 Benched 800+ pounds (8 men!)
 Benched 900+ pounds (2 men!)
 Squatted 1000+ pounds (17 men!)
 Squatted 1100+ pounds (6 men)
 Deadlifted 800+ pounds (18 men!)
As you can see, there is a significant amount of success
within this gym.
Louie Simmons, the founder and owner of Westside, is
behind the success of the gym. He is the only person
over the age of 50 who has been able to squat 920
pounds, deadlift to 722 pounds, and bench press 600
pounds. This is incredible.
Louie continues to contribute to the fitness industry and
he is the creator of the Westside-Barbell Conjugate
System. He has received a significant amount of
attention for this and been able to explain all of the
benefits. While he offers a number of articles and
products to help explain the Westside system, there are
still a lot of people who are clueless as to how to get the
benefits in their entirety.

4
 The Conjugate Method

As a result, I have created this user's guide to help you

with the Westside-Barbell conjugate method for your
own strength training goals.
The Westside system, first and foremost, was designed
to help you develop strength.
It is not used for optimal fat loss or to improve your
general health. If you are looking for fat loss or an
improvement on your general health, stop here.
You want to make sure that you are already in great
condition before you start on the Westside system.

5
 Frequency & Methodology

The Westside system uses a four-day-per-week training

schedule. Since this is developed from Westside, which
is a powerlifting gym, the upper/lower split can easily be
defined as a squat and deadlift/bench press split.
The training schedule can be broken down into two
specific areas so that you understand the methodology
of training. This includes the Dynamic Effort method as
well as the Maximal Effort method.

6
 Dynamic Effort Method

The Dynamic Effort method is going to involve you lifting

a non-maximal load using the highest attainable speed
possible. Two training sessions per week will be focused
on this methodology.
One session will be used for squat/deadlift while the
other will be for bench press.

Squat: one day each week, you will work on squat

training and this is on a three-week wave. You will
choose a box squat variation, perform 10 to 12 sets of 2
repetitions each, and then switch the variation three
weeks later. This will be the main move and your first
exercise of the day.

Deadlift: this can be run on the same three-week

wave as the squat or you can choose to change it every
week. You will choose a variation, perform 6 to 10 sets
of 1 to 3 repetitions and this will come AFTER you
perform the squats.

Bench press: one day each week, bench press

training will take place. You will choose a variation and it
will go on a three-week wave. You want to focus on 9
sets of 3 repetitions and maintain the same weight on
the bar throughout the three weeks. This is your main
move on this day, and the first exercise that you will
perform on that day.

7
 Dynamic Effort Method

Accessory work: this is a higher-volume and lower-

intensity training day than what you'll find on the
Maximal Effort days. You must focus on your
weaknesses and perform exercises that will continue to
help you improve your various muscle groups. It is also
important to note that you must continue to work the
same muscle groups on Dynamic Effort days and
Maximal Effort days.
More on suggested muscle groups will be covered
under Maximal Effort training.

8
 Guidelines

Frequency: 1 day for squat/deadlift AND 1 day for

bench press

Main Move: Perform each repetition quickly and as

explosively as possible. Take a maximum of 60 seconds
between each set.
Perform the sets/repetition at the suggested percentage
of your 1RM (see below)
 Dynamic Effort Squat
 Geared Lifters 10-12 sets/2 reps/40-60 percent
 Raw Lifters 10-12 sets/2 reps/70-85 percent
 Dynamic Effort Deadlift
 6-10 sets/1-3 reps/60-85 percent
 Dynamic Effort Bench
 9 sets/3 reps/50 percent
The same variation should be used for three weeks and
the weight should be increased each week. After three
weeks have been completed, a new variation should be
chosen and you can cycle back down on the weight
based upon the starting percentage of your 1RM.
Variations: don't use the same variation very
frequently. This is going to be covered more within
Maximal Effort, but you don't want to kill yourself trying
to come up with the perfect variation. I have made some
suggestions below.

9
 Guidelines

Squat: choose any variation that you like, just be sure

to do it on a box. You can use a wide stance with a
low/parallel box in order to build up the hips or close
stands in order to build up the lower back. You can also
use an above parallel box to assist with the normal
sticking point.

Deadlift: choose any variation that you like and you

may wish to use a sumo stance for hip building as well
as a conventional stance to build up the rectors and
lower back.

Bench: Choose any variation that you like, and a

closer grip can help to build the triceps.

Accessory work: Be sure to focus on the muscle

groups that work based upon your individual
weaknesses. If you are not good at something, choose
those exercises so that you can strengthen those
muscle groups.
 Squat/Deadlift: choose exercises that include
hamstrings, erectors, glutes, traps, lats, and abs.
 Bench press: choose exercises that work muscle
groups such as upper back, triceps, shoulders, lats,
abs, and traps.
 Do not perform accessory movements for more than
three weeks. After choosing the same accessory
movement for several weeks, move on to something
else that works the same muscle groups in a
different way.

10
 Maximal Effort Method

The Maximal Effort method is going to involve you lifting

a maximal load using maximal resistance. The Westside
Gym system dedicates two training sessions each week
for this methodology.
One session will be used for squat and deadlift while the
other will be for bench press.

Squat/deadlift: you will want to spend one day each

week working on this particular exercise. I suggest that
you choose either deadlift or squat in a variation that
you are comfortable with. A 1 to 3 repetition maximum
(RM) should be achieved. You can also use a good
morning variation, but make sure that this is the first
exercise of the day.

Bench press: you will also want to spend one day

each week training on the bench press. I recommend
you choose a bench press variation that you are
comfortable with and again, you will want to work up to
1 to 3 RM.

Accessory work: the squat/deadlift or the bench

press is going to be the "main move" and thus the first
exercise that you complete for the day. After that, you
will need to work on your weaknesses through a variety
of special exercises.
Remember that you and someone else are not going to
have the same accessory work, which means that you
have to find the exercises that work specifically for you.

11
 Maximal Effort Method

You cannot copy off of someone else.

Otherwise, you are not going to gain the full benefits to
the Westside-Barbell conjugate method. Basically,
I recommend that you figure out what you are not good
at and continue doing it repeatedly until you have
perfected it. After that, find something else that you are
not good at and continue to do that. As Louis once said,
“You do it until it hurts too much.”

12
 Guidelines

Frequency: 1 day for squat/deadlift AND 1 day for

bench press

Main move: Work up to a 1-3 repetition max for

EITHER a deadlift, good morning, or squat on lower
body days and a bench press for upper body days.
Rest as long as you need in between attempts. I usually
take 3 to 5 minutes, but it can vary from person to
person. Remember that you want to be as calm as you
can during a max lift. A training max is very different
from a contest max. Do not stress yourself out until you
are in a competition setting.

Variations: many people get confused over the

conjugate method when it comes to variations. The
variation should not be repeated for at least 4 to 6
weeks – and I have been known not to repeat a
variation for close to a year.
These can vary slightly, based upon the width of your
grip, your stance, or even reducing or increasing the
range of motion. Once you do repeat a variation, you
always want to try to beat your own personal record.
You want to avoid becoming impatient or breaking your
record by a substantial amount of weight because it is
going to potentially cause injury.
A 5-pound improvement on your personal record is still
an improvement.

13
 Guidelines

As long as you are working with maximal weight, you

are doing what needs to get done. You don't need to
spend a lot of time with the perfect variation. However,
you do want to keep track of what variations you are
doing so that you don't repeat them by accident.

Accessory work: everyone has to do their own

accessory work, so it is impossible for me to give you
exact directions. You may need to lose weight in order
to maintain steam while other people may need to gain
mass. You may need work on your lower back while
someone else needs work on their glutes and
hamstrings.
There is no perfect formula for everyone. I can,
however, provide you with some basic guidelines.

Squat/deadlift: After the main move, incorporate

some exercises for glutes, low back, hamstrings, traps,
lats, and abs.
 Bench press: After the main move, incorporate
exercises for triceps, traps, shoulders, upper back,
lats, and abs
 Switch to another move after one to three weeks. For
example, if you are doing weighted dips to help you
after the bench press, move on to something else to
work that same muscle group.
 Go hard and heavy throughout all of your accessory
work.
 Find exercises that you are not good at and continue
to work on them until you are stronger. The goal
throughout all of the accessory work is to build on
your weaknesses.
14
 Guidelines

So now you have learned about the Dynamic Effort and

Maximal Effort days and what you need to be doing.
You will be in the gym for a total of four days a week
and this is broken out by spending two days on Dynamic
Effort and two days on Maximal Effort.
Later in this e-book, I will provide you with a sample
schedule that you can follow so it will be easier to see
what you need to do throughout the week and how to
work in the variations and the accessory work.

15
 Fighting Accommodation
by Accommodating Resistance
Resistance is a key factor when you look at the
Westside gym and its success.
You have to learn how to accommodate resistance.
There are various tools that can help you with this
resistance accommodation. Weight releasers, chains,
bands, and different specialty bars can all be used.
When you learn about all of these different tools, it will
allow you to create more variations within your training
system. Additionally, you can target specific weak points
at the same time.
Each time you incorporate a different tool, such as a
band, a weight releaser, or a specialty bar, you are
establishing a new variation.
You may find that you do not have access to all of these
different tools.
This is likely because you are not training at a
powerlifting gym. While I am not telling you to leave the
gym that you are at and go to a powerlifting gym, I am
telling you that you need to learn about how to use
some of these tools and potentially access them in
various ways.
Considering that you have to change your variation
every three weeks at a maximum, you need to come up
with quite a few – and changing your stance alone is not
going to provide you with enough. I cannot stress how
important it is to use resistance throughout your training.
You can read up more on the use of accommodating
resistance online (or wait for my next e-book), or even
visit a powerlifting gym to talk to some of the different
coaches. 16
 Fighting Accommodation
by Accommodating Resistance

Keep in mind that there are various resistance bands

that are cheap and also highly effective.
The Westside gym also has a store online where you
can purchase various bands based upon the amount of
strength that you need to resist.
Investing in resistance bands at the very least will allow
you to gain the full benefits within the Westside-Barbell
conjugate method that have been covered throughout
this e-book.
Your improved performance as a result of being able to
accommodate resistance will be astonishing.

17
 6-Week Sample Routine

I am going to provide you with a six-week sample

routine so that you can understand the main move
variations as well as the differences between Max Effort
and Dynamic Effort days.
I recognize that the system is extremely complicated
and there is a lot of information covered within this book.
However, I am also completely convinced that if you
decide to go with the Westside-Barbell conjugate
method, it can provide you with all of the improved
strength and performance that you have been looking
for.
This is the system that I have used myself and have
seen how it has helped my clients and me.
If you look back at the numbers of how many world-
class powerlifters have come out of Westside, you know
that the system works.
Regardless of its complications, it gets the job done –
and hopefully this six-week routine will show you a little
bit more about how you can train from week to week.

18
 6-Week Sample Routine

MONDAY WEDNESDAY Max FRIDAY Dynamic SATURDAY

WEEK
Max Effort Effort Effort Dynamic Effort
Squat/Deadlift Bench 2-Board Squat/Deadlift Bench Close Grip
Close-Stance Bench Press 1 RM Wide Stance Bench Press 9
1 Below Parallel Below Parallel sets, 3 reps, 50%
Squat 1 RM Squat 12 sets, 2 1 RM
reps, 75% 1 RM
Squat/Deadlift Bench Squat/Deadlift Bench
Rack Pull @ Pin 1 Close Grip Wide Stance Close Grip Bench
1 RM 1 RM Below Parallel Press
2 Squat 9 sets, 3 reps,
12 sets, 2 reps, 50% 1 RM
80% 1 RM
Squat/Deadlift Bench Floor Press Squat/Deadlift Bench Close Grip
Wide Stance 1RM Wide Stance Bench
Above Parallel Box Below Parallel Press 9 sets, 3
3 Squat 1 RM Squat 10 sets, 2 reps, 50% 1 RM
reps, 85% 1 RM

Squat/Deadlift Bench Squat/Deadlift Bench

Good Morning Dbell Bench Conventional Floor Press
3 RM 3 RM Stance Parallel 9 sets, 3 reps,
4 Box Squat w 50% 1 RM
Bands
12 sets, 2 reps,
75%
Squat/Deadlift Bench Rack Press Squat/Deadlift Bench Floor Press
Zercher Squat 1 1 RM Conventional 9 sets, 3 reps,
RM Stance Parallel 50% 1
5 Box Squat w
Bands 12 sets, 2
reps, 80%
Squat/Deadlift Bench Squat/Deadlift Bench
Sumo Deficit Pull 1-Board Bench Conventional Floor Press
from 2-inch mat 1 RM Stance Parallel 9 sets, 3 reps,
6 1 RM Box Squat w 50% 1 RM
Bands
10 sets, 2 reps,
85%

This sample shows when you need to change the

variations, the percentages of your 1-RM and much
more. Notice that the variations can change from week to
week, though you are still doing a squat, deadlift, and
bench press.
19
 Accessory Work Sample

You can choose any four days of the week that you like,
though I do recommend allowing for at least a day of
rest between the four days so that you can allow your
muscles to recover.
I am going to provide a sample of accessory work as
well. I can only speak for a general purpose since
everyone has different strengths and weaknesses.
You have to look at your routine and determine where
you need the most work. Remember what I have said
throughout the book – if you are not good at a particular
workout, this is where you need to be doing those
workouts.
You want to keep doing them over and over again until
you have mastered them. Then choose another
weakness that needs to be addressed. There are some
that you can do on a regular basis – and even those
need to be switched out periodically.

Days of Squatting/Deadlifting
 All good morning variations
 Cable pull-through variations
 Sled pulling
 Prowler pulling and pushing
 Lat specific movements
 Glute hamstring raise variations
 Glute hamstring curl variations
 45-degree back extensions and reverses

20
 Accessory Work Sample

Days of Bench Pressing

 All rowing movements
 Dumbbell press variations
 Push-up variations
 Lat specific movements
 Shoulder specific movements
 Tricep specific movements
Note that there are some muscle groups that you will be
using from day to day. If you notice that your lats need a
lot of work, be sure you don’t overwork that group since
you see them on both days. While Louie says you want
to work them until they hurt, if you actually tear a
muscle, you are not doing yourself any bit of good.
You will be able to do more accessory work movements
when you have more tools and equipment available to
you. While I’m not saying that it’s a must, I do
recommend that you find a powerlifting gym in your area
simply because it will be easier to come up with more
variations.
Just as I mentioned about accommodating resistance, it
is important to have tools to help you.
If you continue to do the same exercises again and
again, your muscles will get used to things and you will
be at a standstill at some point. The people who are
breaking records and winning competitions are using
the Westside-Barbell conjugation system and they are
doing it by following all of the recommended variations.

21
 Accessory Work Sample

Figure out where you can go to buy, borrow, or use

some new equipment so that doing the accessory work
movements will be easier.
You will see the changes in your physique, in your ability
to move more rapidly, and in the weight that you will be
able to lift.

22
 Conclusion

The Westside-Barbell conjugate method is a tried and

true method. The reason that the Westside gym has
become the strongest gym in the world is because of this
conjugate method. I hope that I have explained
everything in greater detail so that you understand what
needs to be done. There is nothing easy about what was
covered and you're going to have to work hard if you want
to strengthen your entire body. Whether you are looking
to squat, deadlift, or bench more, you have to do more
than these three things. There is also no reason that you
can't do all three of these things. It has been seen before
and through hard work and training, it can be used to hold
three new records – one in each of these lifts.
One of the easiest ways to close this out is with a
comment directly from Louie Simmons. He will be able to
provide you with the insight that can propel you forward
on your own gym workouts.
"Many have the theory that in order to squat, bench, or
deadlift more, you simply have to do the three lift. If it
were that simple, no one would need special exercises,
machines, or systems of training. But we know this is not
true."
This is a man who has made his entire living off of the
conjugate system – and he has not only made himself
stronger, but has made countless others stronger. He is a
wise man, and the system can be yours easily by
following the instructions that I have laid out.
Trust me, trust Louie, or trust someone who has been
using this system and seen the results. It works and it can
work for you and your clients. This should have shed
some light on how to use the system – and use it so that
it works for you and your goals. Good luck!
23