The conjugate approach accomplishes simultaneously training all necessary motor abilities with a constant renewal and reestablishing process.

Inspired by Joe Kenn, this is how Pace programs the conjugate method (the use of variations) over an eight-week off-season for our athletes.

In part two of this series, the topic is the big three for recovery, which allows athletes to experience better performance, resistance to injury, and longevity in their sport.

This program moves in a linear progression by alternating rep ranges with normal deload and sarcoplasmic hypertrophy phases to allow for supercompensation to take place.

Understanding the role of recovery is the first step to improving your health, longevity, and performance as a strength athlete. Think of it like this: your training is the sledgehammer and your recovery is the raw materials and blueprints for improvement.

Knowing now how to set up and execute the lift, there is one final process to perfect your bench press.

Your body must undergo multiple stages of adaptation before you decide whether or not your training program is working for you. Patience, my friend. Patience.

It’s only a matter of time before I fail again. I used to cringe at the thought of failing, but not anymore.

Get a grip on your addiction. You’ll love the result.

Take a look at how to use overreaching as a tool to either break plateaus or use before a planned layoff from training.

Whether you’re training to get stronger, gain muscle, become better at your sport, or look good at the beach, there is a common denominator—supercompensation.