It is important to understand what the conjugate method actually is…
As a strength and conditioning coach, I have seen many people try to create such a system in the past and fail, and this is why I am dedicated to showing everyone how to gain a full
…understanding of strengthening the body.
If you try and use the same method of training each and every day to raise your strength level…
…you will eventually reach a point where you are unable to go no further.
You must incorporate new exercises that challenge You in different ways in order to raise your standards. You cannot simply bench, squat, and deadlift. You have to do more than this.
Perhaps the most important and misunderstood part of the conjugate method programming is the concept of variation.
As we have made abundantly clear…
…in order to constantly progress one must continuously vary not only volume and intensity but the individual exercises and movements as well.
These exercise variations don’t need to be drastic…
…rather they should be subtle enough to resemble the classical lifts and maintain proper form and technique…
…but provide enough of a change to impose new demands.
While, at first, the idea of variation may seem confusing or overwhelming, it truthfully could not be a more simple and straight forward process.
As with most things in life…
…once you get the hang of it, it will become second nature and you will wonder why it ever caused you any trouble in the first place.
To make the process of choosing an exercise variation as easy as possible…
I have created the series of tables provided below.
These tables are specifically designed to provide you with a simple step-by-step method for picking and choosing new variations of the…
…Squat, Bench Press, Deadlift, and Good Morning respectively.
…all you need to do is follow the charts in chronological order and choose one option from each subsequent category;
…once you have reached the end of each chart you will have created your own specific variation of the Squat, Bench Press, Deadlift, and Good Morning.
We didn’t calculate how many possible variations could be made from these tables alone, but rest assured there are hundreds of possibilities. Click here to get more exercise variations for your training program.
Here is an example choosing a good morning variation:
GOOD MORNING VARIATIONS
Step 1: Choose a Good Morning
|Arch Back||Rounded Back|
Step 2: Choose a Bar
|Safety Squat Bar||Cambered Squat Bar||Straight Bar||Bow Bar|
Step 3: Choose a Stance
|Close Stance||Medium Stance||Wide Stance|
Step 4: Choose a Type
|Standing Good Morning (Skip to Step 6)||Seated Good Morning|
Step 5: Choose a Box Type
|Hard Normal Surface||Softer/Foam Surface|
Step 6: Choose a Range of Motion
|Small (Chest above parallel to ground)||Medium (Chest parallel to ground)||Large (i.e.Belly to knees)|
Step 7: Choose a Method
|Standard||Pause on Pins||Concentric Only (starting from pins)|
Step 8: Choose a Variable Resistance Method
Step 9: Choose an Amount of Variable Resistance
|Vs. Mini Bands||Vs. 1 Set of Chain|
|Vs or With Monster Mini Bands||Vs. 2 Sets of Chain|
|Vs or With Light Bands||Vs. 3 Sets of Chain|
|With Average Bands||Vs. 4 Sets of Chain|
|With Strong Bands||Vs. 5+ Sets of Chain|
I’d note, the tables below are merely a starting point and are in no way, shape, or form an exhaustive list of possible variations.
As you’ll soon find out…
…with a solid understanding of Conjugate Fitness system and a little imagination, you’ll learn to create your own variations with ease.
“Many have the theory that in order to squat, bench, or deadlift more, you simply have to do the three lift.
If it were that simple, no one would need special exercises, machines, or systems of training. But we know this is not true.”