How many sets and reps do you do with max effort work and accessories? Here's what I prescribe for my conjuphasic clients. You'll notice I love coming up with ways to self-regulate my athletes and clients through exercise prescription and programming.
Many lifters with anxiety and/or depression find that during or following max effort, their mental health symptoms worsen, and/or their sleep quality and recovery suffer dramatically. These three modifications to max effort work may prevent or lessen some of these issues.
There are a ton of questions on how to work up to a 1RM on max effort day. While many lifters don’t use percentages, it certainly makes it easier on coaches and novices on how to pick attempts. Since many people who are new to doing these movements are not familiar with their maxes, use the following to help guide you.
I've seen a lot of articles about the max effort method on here lately, but I haven't seen many address the fact that there are two types of max effort methods! One method might work better than the other for you, so before you give up on conjugate, give this a read.
When I refer back to what worked best for me in college, I always seem to glean some "new" information by reviewing old material. This time around, I decided to use less variance in my programming by repeating the same special exercises 3 weeks at a time.
The goal with this series is to get to you to think about how you can manipulate the max effort, dynamic effort, and repeated efforts to fir your needs and to understand that conjugate is a fluid system that requires experimenting.
As with anything in training, the answer always is “it depends.” With the max effort method, I can do one of these things for two hours just on advanced principles that deal with the max effort method, or I can do one very that's simple. I choose simple.
Here's a red pill for you to swallow: The conjugate system is like an XL shirt that fits differently on different people. With a few modifications, that shirt can be made to fit just about anyone. Same goes for the program in this article.
"How do you get better at lifting heavier weights? Well, you do it by lifting heavier fucking weights!" In this video from Learn to Train X, Dave focuses on instructing the max effort method, which is working up to a “heavy fucking weight that’s generally going to be 90 percent or above," including technical breakdown.
Higher rep work can be beneficial, but it needs to be properly managed. We are still going to use 1-rep maxes for our primary means of developing intra/intermuscular coordination, but there are a few strategies we can use to ensure we incur extra volume when needed.
You may have several points in your life where you'll see the contrast of differing lifestyles on training and programming. While the principles of your training philosophy may remain the same no matter what job you have, how those principles are applied differs based on the situation.
A lot of lifters think you have to train over 90% week after week to get stronger. Adjusting to a program like 5thSet may challenge you mentally to trust the process, but it won't be long before you experience the benefits.
When thinking about conjugate training, we often look at all the specialty bars, bands, chains and other goodies that we use in training. But when you boil it down, conjugate training doesn't need those things.
A torn callus may not be a long-term injury that requires a rehab protocol, but if it happens close to a meet, you need to be ready. Here's how I recovered after tearing my hand open at the S4 Compound.