Conjugate Method: The Westside Barbell System Explained

The conjugate method, popularized by Louie Simmons at Westside Barbell, has produced some of the strongest powerlifters in history. It's a complex system that trains multiple strength qualities simultaneously — max strength, speed-strength, and muscular endurance — rather than focusing on one at a time.

This isn't a beginner program. But understanding how it works can improve any lifter's training knowledge.

What Is the Conjugate Method?

The conjugate method rotates exercises frequently while training different strength qualities on different days. Instead of doing the same squat, bench, and deadlift every week, you use variations to address weak points while avoiding accommodation (your body adapting and progress stalling).

The system is built on three training methods:

1. Max Effort (ME) — lifting maximal weights
2. Dynamic Effort (DE) — lifting submaximal weights with maximal speed
3. Repetition Effort (RE) — higher rep accessory work

The Science Behind Conjugate

Avoiding Accommodation

Your body adapts to repeated stimuli. Do the same lift with the same sets and reps long enough, and progress stalls. The conjugate method fights this by constantly varying exercises while maintaining consistent training methods.

Training Multiple Qualities

Traditional periodization trains one quality at a time (hypertrophy block → strength block → peaking). Conjugate trains everything simultaneously, maintaining all qualities year-round.

Weak Point Training

Exercise selection targets individual weaknesses. Struggle off the floor in deadlifts? Do deficit pulls. Weak lockout on bench? Do board presses. The variations address specific sticking points.

The Weekly Structure

Classic 4-Day Split

Day 1: Max Effort Upper

• Work up to a 1-3 rep max on a pressing variation
• Upper body accessories

Day 2: Max Effort Lower

• Work up to a 1-3 rep max on a squat or pull variation
• Lower body accessories

Day 3: Dynamic Effort Upper

• Speed bench press with bands/chains
• Upper body accessories

Day 4: Dynamic Effort Lower

• Speed squat with bands/chains
• Speed pulls
• Lower body accessories

Training Schedule Example

• Monday: ME Upper
• Wednesday: ME Lower
• Friday: DE Upper
• Saturday: DE Lower

Or:

• Sunday: DE Lower
• Monday: ME Upper
• Wednesday: DE Upper
• Friday: ME Lower

Max Effort Method

The Goal

Build absolute strength by lifting maximum weights. This trains the nervous system to recruit more motor units and improves intermuscular coordination.

How It Works

1. Pick a main exercise variation
2. Work up to a 1-3 rep max (true max, not "leave reps in the tank")
3. Use that variation for 1-3 weeks, then rotate to a new one

Exercise Rotation

Change your max effort exercise every 1-3 weeks. The lift should be similar enough to your competition lift to have carryover, but different enough to provide new stimulus.

Squat variations:

• Box squat (various heights)
• Safety squat bar squat
• Front squat
• Cambered bar squat
• Pause squat
• Anderson squat (from pins)

Bench variations:

• Close grip bench
• Floor press
• Board press (2, 3, 4 boards)
• Incline press
• Football bar press
• Reverse band bench

Deadlift/Pull variations:

• Conventional deadlift
• Sumo deadlift
• Deficit deadlift
• Block/rack pull
• Good morning variations
• Stiff-leg deadlift

Max Effort Guidelines

• True max effort — don't sandbag
• Track your maxes to ensure progress
• If you miss, don't keep grinding — move on
• Some exercises you'll cycle back to every 4-6 weeks

Dynamic Effort Method

The Goal

Develop rate of force development (RFD) — how quickly you can produce force. This builds explosive power and teaches your nervous system to fire maximally.

Speed Squat

Setup:

• Box squat to parallel or just below
• 50-60% of raw 1RM as bar weight
• Add 25% accommodating resistance (bands or chains)
• Total: 75-85% at the top

Protocol:

• 10-12 sets of 2 reps
• 45-60 seconds rest between sets
• Maximum speed on every rep
• Controlled descent, explosive ascent

3-Week Wave (Classic Westside):

• Week 1: 50% bar weight + 25% band tension
• Week 2: 52.5% bar weight + 25% band tension
• Week 3: 55% bar weight + 25% band tension
• Repeat wave or deload

Speed Bench

Setup:

• Close to competition grip (or slightly narrower)
• 45-50% of raw 1RM as bar weight
• Add 20-25% accommodating resistance

Protocol:

• 9 sets of 3 reps
• 3 grips: close, medium, wide (3 sets each)
• 45-60 seconds rest
• Lower under control, explode up

Speed Pulls

After speed squats:

• 6-10 singles at 60-70%
• Maximal speed, reset between reps
• Or speed pulls from deficit/blocks

Key Points

• Speed is the priority — if the bar slows, reduce weight
• Accommodating resistance teaches acceleration through the lift
• This is NOT a conditioning workout — full focus each rep

Repetition Effort (Accessories)

The Goal

Build muscle mass, address weak points, and develop work capacity. This is where the "bodybuilding" work happens.

Upper Body Accessories

Triceps (critical for bench):

• Tricep pushdowns
• Skull crushers
• JM press
• Dumbbell extensions
• 4-6 sets of 8-20 reps

Lats and Upper Back:

• Rows (all variations)
• Pull-ups/pulldowns
• Face pulls
• 4-6 sets of 10-20 reps

Shoulders:

• Lateral raises
• Rear delt work
• Overhead pressing (lighter)
• 3-4 sets of 12-20 reps

Biceps:

• Curls (various)
• Hammer curls
• 3-4 sets of 10-15 reps

Lower Body Accessories

Hamstrings (critical for squat/deadlift):

• Glute-ham raises
• Romanian deadlifts
• Leg curls
• 4-6 sets of 8-15 reps

Glutes:

• Hip thrusts
• Pull-throughs
• Reverse hypers
• 3-5 sets of 10-20 reps

Quads:

• Belt squat
• Leg press
• Lunges
• 3-4 sets of 10-15 reps

Lower Back:

• Back extensions
• Reverse hypers
• Good mornings (light)
• 3-4 sets of 10-20 reps

Abs:

• Ab wheel
• Hanging leg raises
• Weighted sit-ups
• 3-4 sets

Sample Conjugate Week

Monday: Max Effort Upper

1. Floor Press — work to 1RM
2. Dumbbell Rows — 4x12
3. Tricep Pushdowns — 4x15
4. Face Pulls — 4x20
5. Hammer Curls — 3x12

Wednesday: Max Effort Lower

1. Safety Bar Box Squat — work to 1RM
2. Glute-Ham Raises — 4x10
3. Belt Squat — 3x12
4. Ab Wheel — 4x10

Friday: Dynamic Effort Upper

1. Speed Bench — 9x3 at 50% + bands
2. Chest-Supported Row — 4x10
3. JM Press — 4x8
4. Lat Pulldown — 4x12
5. Lateral Raises — 3x15

Saturday: Dynamic Effort Lower

1. Speed Box Squat — 10x2 at 55% + bands
2. Speed Deadlift — 8x1 at 65%
3. Reverse Hyper — 4x15
4. Leg Curl — 4x12
5. Weighted Decline Sit-ups — 4x15

Accommodating Resistance

Bands

• Attach to bar and floor/rack
• Resistance increases as you lift
• Teaches acceleration, builds lockout strength

Common setups:

• Mini bands: +50-70 lbs at top
• Light bands: +70-100 lbs at top
• Average bands: +100-150 lbs at top

Chains

• Deload onto floor at bottom, add weight at top
• Smoother resistance curve than bands
• Easier to set up precisely

Guidelines:

• 60-80 lbs of chain for squat
• 40-60 lbs of chain for bench
• 5/8" chain is standard

Who Should Use Conjugate?

Good Candidates

• Intermediate to advanced lifters (2+ years training)
• Those who stall on linear progression
• Lifters who enjoy variety
• Those with identified weak points to target
• Equipped (geared) powerlifters especially

Not Ideal For

• Beginners (need to build base with basic lifts)
• Those who prefer simplicity
• Lifters without access to specialty bars and bands
• Those who can't handle 4 hard training days per week

Common Mistakes

Going too heavy on DE days: Speed work should be FAST. If it's grinding, it's not speed work.

Not rotating exercises: The whole point is variation. Don't do the same ME lift for 6 weeks.

Neglecting accessories: The accessory work builds the muscle that powers the main lifts.

Copying Westside exactly: Those are elite geared lifters. Raw lifters and non-elites need adjustments.

Skipping deloads: This system is demanding. Take a deload week every 4-6 weeks.

The Bottom Line

The conjugate method is a sophisticated training system that's produced incredible results for those who implement it correctly. It's not simple, and it requires knowledge of your own weak points and appropriate exercise selection.

For intermediate to advanced lifters who've plateaued on linear programs and enjoy training variety, conjugate offers a proven path to continued strength gains. But it demands commitment, self-awareness, and ideally access to specialty equipment.

Start by understanding the principles. Then apply them thoughtfully to your own training.

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Related:

• Periodization Explained
• How to Break a Plateau
• Box Squat Guide