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The Conjugate Method for Beginners: How Powerlifters and Strongman Athletes Can Use It to Build Strength from Day One
- JHEPCxTJH
- Feb 21
- 10 min read
Updated: Nov 1
The Conjugate Method for Beginners: How Powerlifters and Strongman Athletes Can Use It to Build Strength from Day One
Can the Conjugate Method Work for Beginners?
The Conjugate Method, pioneered by Louie Simmons of Westside Barbell, has long been associated with elite-level powerlifters and strongman competitors. It’s a system built on constant variation, accommodating resistance, and training multiple strength qualities simultaneously. But one of the biggest misconceptions about the Conjugate Method is that it’s only for advanced lifters.
This couldn’t be further from the truth. Beginners - whether they’re new to powerlifting, strongman, or just general strength training - can benefit massively from the Conjugate approach when it’s appropriately modified. Unlike rigid linear periodisation, which assumes steady, predictable progress, Conjugate training builds strength dynamically, allowing lifters to develop technical proficiency, general strength, and muscular coordination all at once.
This article will explore:
A brief history of the Conjugate Method and its Westside Barbell roots
What beginners actually need in a strength training program
How the Conjugate Method addresses those needs
Common objections against using Conjugate for beginners (and why they’re wrong)
Example very basic beginner-friendly Conjugate programs
How to progress from a beginner to an intermediate lifter using the Conjugate system
If you've ever been told that Conjugate is "too advanced" or "too complicated" for beginners, keep reading - because we’re about to break that myth apart.
A Brief History of the Conjugate Method and Westside Barbell
The Conjugate Method didn’t start at Westside Barbell. Its roots trace back to the Soviet Union’s Olympic weightlifting system, where lifters would rotate exercises to avoid stagnation and constantly develop different strength qualities. Louie Simmons took these principles, combined them with Max Effort (ME), Dynamic Effort (DE), and Repetition Effort (RE) methods, and created what we now know as the Westside Conjugate System.
Westside’s system is built around continuous progression, using:
Max Effort work (lifting near-maximal loads to develop absolute strength)
Dynamic Effort work (speed-strength training for explosive power)
Repetition Effort work (higher reps to build muscle and work capacity)
Simmons also integrated key scientific principles into his training methodology, including:
The Force-Velocity Curve - I HAVE A FULL ARTICLE ON THIS HERE
This concept states that as force production increases (lifting heavier weights), movement velocity decreases, and vice versa. The Conjugate system targets all aspects of this curve by training both max strength (ME) and speed-strength (DE) simultaneously, ensuring lifters develop well-rounded power.
Prilepin’s Chart - I HAVE A FULL ARTICLE ON THIS HERE
A Soviet weightlifting tool used to determine optimal volume and intensity for strength gains, Prilepin’s Chart helps guide the rep and set schemes for Dynamic Effort work, ensuring speed and force production remain the focus rather than fatigue.
This method has produced some of the strongest lifters in history, but that doesn’t mean it’s exclusive to elite athletes.
For a deep dive into the full Conjugate system, check out my in-depth article on Conjugate Training here: [Conjugate for Dummies]
What Do Beginners Actually Need in a Strength Program?
Before applying the Conjugate Method, we need to understand what beginner lifters require in a training system. Many new lifters fail to make long-term progress because they’re stuck in overly simplistic programs that don’t account for individual differences or stagnation.
Here’s what beginners actually need:
✅ Technical Proficiency – Learning proper form is more important than just adding weight. Bad habits developed early on lead to plateaus and injuries later.
✅ Progressive Overload – Beginners need consistent exposure to heavier weights but without excessive fatigue. They should train heavy enough to gain strength but not so often that they burn out.
✅ Balanced Strength Development – Focusing only on the squat, bench, and deadlift (or strongman’s core movements) without accessory work creates imbalances. Weak points must be addressed from the start.
✅ Speed and Explosiveness – Many beginners lack rate of force development (RFD), meaning they can be strong but slow. Training explosiveness early makes it easier to build absolute strength later.
✅ Variety to Avoid Plateaus – New lifters progress fast at first, but then hit walls quickly. Having strategic variation in exercises prevents stagnation without overwhelming them with randomness.
How the Conjugate Method Benefits Beginners
Conjugate training naturally provides solutions for all of these beginner needs. When modified properly, it allows for steady progress while avoiding the pitfalls of linear periodization (which often leads to slow progress or stalled lifts in beginners).
Here’s how each Conjugate element benefits new lifters:
🔥 Max Effort (ME) Training:
Builds raw strength and teaches lifters how to strain under heavy loads.
Instead of weekly variation, beginners can change ME exercises every 2-4 weeks to reinforce movement patterns.
Uses 2-5RM ranges instead of all-out singles to improve strength safely.
⚡ Dynamic Effort (DE) Training:
Develops bar speed and explosiveness - critical for both powerlifting and strongman.
Instead of classic speed work (e.g., 8x3 @ 50%), beginners can use 5x5 at moderate intensity to reinforce technique while still moving weights fast.
💪 Repetition Effort (RE) Training:
Builds muscle mass and prevents weaknesses from developing.
Focuses on high-rep assistance work for areas commonly underdeveloped in beginners (hamstrings, upper back, triceps, core).
🏋️ Exercise Variation to Build a Strong Base:
Instead of changing exercises weekly, beginners can use a simplified rotation (e.g., sticking with the same ME exercise for 3-4 weeks before switching).
Rotating bars, stances, and grips ensures a well-rounded strength foundation without causing confusion.
Common Beginner Mistakes and How to Avoid Them
Many beginners make avoidable mistakes when first adopting the Conjugate Method. Here are some common errors and how to correct them:
❌ Too Much Variation Too Soon – Beginners should keep their max effort lifts for 2-4 weeks instead of changing them weekly. Over-rotating movements can prevent proper skill acquisition.
❌ Ignoring Recovery Needs – Conjugate involves frequent high-intensity work. Beginners should ensure adequate rest, deload weeks, and active recovery to avoid burnout.
❌ Jumping into Bands and Chains Too Early – While accommodating resistance is a core principle, beginners should focus on perfecting barbell lifts first before adding complexity.
Common Arguments Against Conjugate for Beginners (and Why They’re Wrong)
Despite its benefits, many critics argue that Conjugate is too complex for beginners. Let’s dismantle some of the most common objections:
❌ “Beginners need to master the competition lifts first.”
✔ Rebuttal: Conjugate doesn’t ignore specificity - it reinforces movement patterns while avoiding overuse injuries.
❌ “Too much variation confuses beginners.”
✔ Rebuttal: With proper programming, beginners can keep key movements in rotation long enough to benefit from them before switching.
❌ “Conjugate is only for enhanced lifters.”
✔ Rebuttal: While Westside lifters used gear and PEDs, this system has been adapted for raw, drug-free athletes with huge success.
Beginner FAQs — Quick Answers for New Lifters
Do I need special bars, chains, or bands to run Conjugate? No. A straight bar, plates, and a sturdy rack are enough to start. Specialty kit is a nice upgrade, not a requirement.
Will I still improve my squat, bench, and deadlift technique? Yes. Rotating close variations (e.g., pause squats, close-grip bench) helps groove movement patterns while keeping joints fresh.
Can I use Conjugate in a commercial gym? Absolutely. Tempo work, pause reps, and standard barbell lifts fit any gym environment.
How heavy is “heavy” for beginners on Max Effort days? For complete beginners, Aim for a technical 3–5 RM. Stop the set when bar speed slows markedly or form breaks, not when you grind to a halt.
Beginner Movement Catalogue – Pick & Mix Variations
Max Effort Options (rotate every 2–4 weeks)
Box Squat to parallel
High-bar Pause Squat
Paused Deadlift below the knee
Deficit Deadlift (2.5 cm plate)
Close-grip Bench Press
Spoto Press (1-sec pause)
Push Press
Safety-bar Good Morning (if available)
Dynamic Effort Options (use 3–5 week waves)
Back Squat - 5x5 at 60-70%
Speed Box Squat – 6×2 @ 65–70 %
Speed Deadlift from blocks – 8×1 @ 65–70 %
Speed Bench (straight weight) – 8×3 @ 60–70 %
Speed Strict Press – 6×3 @ 60 %
Dumbbell Floor Press for speed – 5×5 (explosive concentric)
Kettlebell Swing (hip hinge speed) – 5×10
Pick one ME and one DE variant for each main lift block, then swap once progress slows or form is dialled in.
Example Beginner Conjugate Programs
These programmes serve as basic examples of how the standard Conjugate templates can be adjusted for beginner and novice lifters. They provide a simplified structure to introduce Conjugate principles without unnecessary complexity. For more detailed programming, including progression strategies, weak point training, and exercise selection nuances, check out my programmes and eBooks, which offer comprehensive plans tailored for beginner and intermediate lifters.
Here are three structured beginner-friendly Conjugate programs, each tailored to different training frequencies and goals.
1. Four-Day Conjugate Split (Traditional Format)
Weeks 1-3:
Max Effort work focuses on basic barbell lifts (Back Squat, Bench Press, Deadlift, Overhead Press)
Dynamic Effort uses moderate loads (65-70%) for 5x5 instead of classic 8x3 speed work.
Weeks 4-6:
Introduce more variation (Front Squats, Close-Grip Bench, Romanian Deadlifts, Push Press).
Increase intensity on ME lifts (3RM instead of 5RM).
Weeks 7-9:
Add light accommodating resistance (chains or bands at ~10% of total load).
Increase ME exercise rotation every 2 weeks.
This is the classic Conjugate split, adjusted for beginners by extending the max effort exercise cycles and simplifying DE days. Heres what one week might look like:
Monday – Max Effort Lower Body
Back Squat – work up to a 3-5RM
Romanian Deadlifts – 3x8
Bulgarian Split Squats – 3x10 per leg
Hanging Leg Raises – 3x12
Wednesday – Max Effort Upper Body
Close-Grip Bench Press – work up to a 3-5RM
Dumbbell Incline Press – 3x12
Lat Pulldown – 3x10
Face Pulls – 3x15
Friday – Dynamic Effort Lower Body
Box Squat – 6x2 at 65-70%
Speed Deadlifts – 6x2 at 65-70%
Reverse Lunges – 3x12
Back Extensions – 3x12
Sunday – Dynamic Effort Upper Body
Speed Bench Press – 8x3 at 60-70%
Push Press – 3x6
Seated Rows – 3x12
Biceps Curls – 3x15
2. Three-Day Conjugate Split (For Time-Constrained Lifters)
This split keeps core Conjugate principles while reducing training frequency. Here’s what one week might look like:
Monday – Max Effort Lower + Upper Body
Deadlift – work up to a 3RM
Overhead Press – work up to a 5RM
Step-Ups – 3x12
Chin-Ups – 3x10
Wednesday – Dynamic Effort Lower + Upper Body
Speed Squats – 5x5 at 70%
Speed Bench Press – 6x3 at 65%
Romanian Deadlifts – 3x8
Lat Pulldown – 3x12
Friday – Repetition Effort Day
Front Squat – 4x10
Dumbbell Press – 4x12
Farmers Carries – 3x40m
Plank Holds – 3x45s
What about for complete beginner strongman athletes
Strongman Beginners – Applying Conjugate to Events
Rotate event lifts as ME choices
Axle Deadlift 3 RM
Log Clean & Press 5 RM
Replace or integrate some RE work with carries
Farmers Carry, Sandbag Shoulder, Keg Hold-for-time
Use DE days to train speed under load
Sled sprints, box jumps, light yoke speed runs
Technique over load
Keep implements < 85 % while learning. Perfect the clean, pick, or lap before chasing numbers.
Conditioning
Finish lower DE sessions with medley circuits (prowler + sandbag shuttle) for work capacity.
THIS IS JUST THE START FOR STRONGMAN YOU CAN READ MY THREE PART ARTICLE SERIES HERE -
Recovery and Fatigue Management
Beginners often underestimate recovery needs. Here’s how to avoid overtraining:
Deload every 4-6 weeks with reduced intensity.
Use active recovery (sled work, light GPP) to aid performance.
Track bar speed and performance - if strength stagnates, reduce volume or intensity for a week.
How to Progress from Beginner to Intermediate Conjugate Training
As lifters advance, their training must evolve. Key changes include:
✔ More Frequent Exercise Variation – Move from changing ME lifts every 2-4 weeks to every 1-2 weeks to keep adaptation high.
✔ Adding Accommodating Resistance – Begin incorporating bands and chains to develop power at weak points.
✔ More Advanced DE Work – Shift from 5x5 rep work to classic 8x3 speed training with strict rest periods (30-45s).
✔ Refining Accessory Work – Identify and focus on individual weak points with more targeted supplemental exercises.
✔ Increased Training Density – Reduce rest time on accessory work for greater work capacity and recovery ability.
For a more detailed breakdown of advanced Conjugate programming, check out my article: The Conjugate Method for Dummies
Or Some of my EBOOKS
Why Beginners Should Use Conjugate Training
The Conjugate Method isn’t just for advanced lifters - it’s one of the most effective ways for beginners to develop strength without hitting plateaus or burning out.
Additional Considerations for Beginners Using Conjugate
Mindset plays a big role in how beginners approach Conjugate. Many expect rapid, linear gains and measure success only by whether the max goes up each week. Conjugate is about more than that. Progress also means building technical skill, expanding work capacity, and developing a broad base of movement options that will keep you progressing for years.
Coaching and feedback are critical. Beginners often benefit from video review, simple bar speed tracking, or the eyes of a coach who can stop poor max effort work before it happens. Conjugate’s flexibility is a powerful tool, but it only pays off if the lifter learns when to push and when to pull back.
General physical preparedness should never be overlooked. Westside always had GPP built into the system and it is just as important for beginners. Sleds, carries, and simple bodyweight conditioning build resilience, improve recovery, and increase the capacity to handle harder training blocks later on.
Conjugate can also suit different learning styles and personality types. Lifters who are neurodivergent often respond well to the variety and structured rotation that Conjugate provides. The balance between routine and novelty makes it easier to stay engaged while still progressing.
Another important point is how the beginner base carries over into sport-specific training. For powerlifting beginners, Conjugate teaches both specificity and variation so they do not burn out by grinding the squat, bench, and deadlift every week. For strongman beginners, it develops foundational strength while integrating events in a manageable way. From the same starting template, a lifter can branch toward either sport once the base is established.
Finally, beginners should be clear on what variation actually means. Variation does not mean random or chaotic programming. It is structured, targeted, and repeated long enough for mastery before being rotated. Conjugate is not chaos. It is a planned exposure to different training stimuli while still maintaining a clear line of progression.
By combining strength, speed, and muscular endurance, Conjugate programming ensures steady progress while allowing for modifications as lifters improve.
💪 If you’re ready to apply Conjugate training with expert guidance, check out my Conjugate eBook program or apply for coaching today! 🚀
📢 What other training systems should I break down next? Drop a comment!
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