Conjugate Method: Max Effort / Dynamic Effort

Overview

The Conjugate Method rotates max effort exercises frequently to avoid accommodation while using dynamic effort work to develop speed-strength. Made famous by Louie Simmons at Westside Barbell, this system produces continuous strength gains by training different qualities throughout the week.

You train 4 days per week: two upper body days and two lower body days. One of each is a Max Effort day (work up to a heavy 1-3RM) and the other is a Dynamic Effort day (submaximal weight moved with maximum speed). Accessory work targets weak points.

Max Effort Lower (Monday)

Work up to a 1-3 rep max on the primary exercise. Change the exercise every 1-3 weeks.

Rotation Options (pick one per week)

• •Low Box Squat: work to 1RM
• •Squat with Chains: work to 3RM
• •Deficit Deadlift: work to 1RM
• •Front Squat: work to 3RM
• •Safety Squat Bar Squat: work to 1RM

Accessories

• •Glute Ham Raise: 4x8 (60s rest)
• •Reverse Hyper or Back Extension: 3x12 (60s rest)
• •Belt Squat or Leg Press: 3x12 (60s rest)
• •Weighted Plank: 3x30s (60s rest)
• •Standing Cable Crunch: 3x15 (45s rest)

Max Effort Upper (Wednesday)

Work up to a 1-3 rep max. Rotate exercise every 1-3 weeks.

Rotation Options (pick one per week)

• •Floor Press: work to 1RM
• •Close-Grip Bench Press: work to 3RM
• •Bench Press with Chains: work to 1RM
• •Incline Bench Press: work to 3RM
• •2-Board Press: work to 1RM

Accessories

• •Dumbbell Row: 4x10 (60s rest)
• •Dumbbell Shoulder Press: 3x10 (60s rest)
• •Tricep Extension (JM Press or Rollback): 4x8 (60s rest)
• •Lat Pulldown: 3x12 (60s rest)
• •Band Pull-Apart: 3x20 (30s rest)

Dynamic Effort Lower (Friday)

Speed work with accommodating resistance. Move every rep as fast as possible.

Speed Squats

• •Box Squat: 12x2 at 50% + 25% band tension (45s rest)

Speed Pulls

• •Conventional Deadlift: 8x1 at 60% + band tension (60s rest)

Accessories

• •Romanian Deadlift: 3x8 (90s rest)
• •Barbell Hip Thrust: 3x10 (60s rest)
• •Single-Leg Leg Press: 3x10 per leg (60s rest)
• •Sled Drag: 4x40m (60s rest)

Dynamic Effort Upper (Saturday)

Speed bench with accommodating resistance.

Speed Bench

• •Bench Press: 9x3 at 50% + 25% band tension (45s rest)

Speed Overhead

• •Push Press: 5x3 at 60% (60s rest)

Accessories

• •Chest-Supported Row: 4x10 (60s rest)
• •Weighted Dip: 3x8 (60s rest)
• •Dumbbell Curl: 3x12 (60s rest)
• •Cable Face Pull: 3x15 (45s rest)
• •Rear Delt Fly: 3x15 (45s rest)

Exercise Rotation Schedule

Weeks 1-2

• •ME Lower: Low Box Squat
• •ME Upper: Floor Press

Weeks 3-4

• •ME Lower: Deficit Deadlift
• •ME Upper: Close-Grip Bench Press

Weeks 5-6

• •ME Lower: Safety Squat Bar Squat (or Front Squat)
• •ME Upper: Bench Press with Chains

Weeks 7-8

• •ME Lower: Squat with Chains
• •ME Upper: 2-Board Press

Band Setup

Attach bands to the bottom of the rack or around heavy dumbbells on the floor. The band should provide roughly 25% of the total load at lockout. For example, if your box squat working weight is 200 lbs, use 100 lbs bar weight plus bands that add approximately 100 lbs at the top.

Progression Notes

Max effort days should produce PRs regularly because you rotate exercises. If you stall on an exercise, swap it out and come back to it in 3-4 weeks. Dynamic effort percentages increase by 5% every 3 weeks. Accommodate the increase by using thicker bands or adding chain weight.

Accessory work addresses your specific weak points. If your lockout is weak, add more tricep and upper back work. If your squat caves forward, add more back extensions and front squats to the rotation.