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Description of Conjugate Method
Few powerlifting programs have produced legendary strength gains like the Conjugate Method. One of the most popular strength programs in the word, the Conjugate Method was popularized for powerlifting by Louie Simmons of Westside Barbell.
This app is perfect for beginner to advanced athletes looking to perform the classic 16 Week Conjugate Method program with 4 training days per week.
The program is structured as follows:
Monday: Max Effort Lower
Exercises similar to the squat or deadlift up to a 1-3 rep max. Exercises include various forms of the box squat, rack pull, deficit deadlift, and goodmornings, performed at a 1-3 rep max. This movement is usually rotated each week.
Wednesday: Max Effort Upper
Exercises similar to the bench press, up to a 1-3 rep max. Exercises include various forms of the board press, floor press, close grip bench press and rack press, performed at a 1-3 rep max. This movement is usually rotated each week.
Friday: Speed Squat
Speed squat days use wide stance box squats in order to train siting back in the squat and fully recruiting the hamstrings, glutes and lower back. Box squats also build strength out of the hole and assure that squatting depth is reached. The weight is kept at around 50% (varied from 45% - 55% over 3 weeks). Lifters commonly use bands/chains for accommodating resistance on this day.
Sunday: Speed Bench
The Speed Bench days are done with a close grip touch-and-go style (no bounce). Like the speed squats, the weight is kept at 50% and can be varied over 3 weeks.
Please note: There are endless ways to run a conjugate periodization cycle. The exercise selections in this app are completely customizable. If you have specific needs you can base the program around the exercises you configure. This app is not connected to Westside Barbell or Louie Simmons and may deviate from information found elsewhere.
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Conjugate Method: FAQ
Yes, the software for Conjugate Method is compatible with iPads.
Charles Vanderhoff is the developer of the app.
The minimum supported iOS version for the Conjugate Method app is iOS 9.0.
3.0 out of 5 is the fair rating that Conjugate Method has received from users.
Health & Fitness Is The App Genre Of The Conjugate Method App.
1.0.5 is the most recent version of the Conjugate Method app.
The Conjugate Method app was last updated on July 1, 2024.
Conjugate Method was released on February 5, 2023.
Child-friendly content, no violence or scary images.
The Conjugate Method app can be used in American English.
Sorry, Conjugate Method is not available on Apple Arcade.
Absolutely! In-app purchases are accessible within Conjugate Method.
No, you cannot utilize Conjugate Method with Apple Vision Pro.