Westside Conjugate Method
The Westside Conjugate Method is a concurrent periodization system developed by Louie Simmons that trains maximal strength and explosive speed-strength simultaneously rather than in sequential phases. It operates on a four-day weekly split: two Max Effort (ME) days develop absolute strength through heavy singles and triples; two Dynamic Effort (DE) days develop rate of force development through submaximal loads performed with maximum bar speed.
The method is named "conjugate" because it conjugates (joins together) multiple physical qualities — strength, speed-strength, and repetition-method volume — within the same training week, rather than isolating each quality in separate mesocycles.
Four-Day Structure
| Day | Method | Focus | Primary exercise |
|---|---|---|---|
| Monday | Max Effort (ME) | Lower | Rotating heavy squat/deadlift variation |
| Wednesday | Max Effort (ME) | Upper | Rotating heavy press variation |
| Friday | Dynamic Effort (DE) | Lower | Box squat (fixed) + deadlift work |
| Saturday | Dynamic Effort (DE) | Upper | Bench press with bands/chains (fixed) |
The 72-hour separation between ME and DE days for the same movement pattern is mandatory. Training the same quality twice within 72 hours for the same pattern prevents full CNS recovery.
Max Effort Method
On ME days, work up to a 1–3 repetition maximum on the primary exercise. This is not a heavy training set — it is a genuine maximal effort. The critical rule: rotate the primary ME exercise every session. Using the same movement on consecutive ME days allows the CNS to adapt and reduces the training effect. Any variation should not repeat until at least 3 weeks have passed.
Rotating ME Lower exercises (examples):
- Conventional deadlift (1–3RM)
- Sumo deadlift (1–3RM)
- Good morning (1–3RM)
- Deadlift from deficit (1–3RM)
- Box squat to parallel or below (1RM)
Rotating ME Upper exercises (examples):
- 2-board press (most common)
- 3-board press
- Floor press
- Close grip bench press
- Bench press with chains
After the primary ME exercise, perform 3–5 accessory exercises targeting weak muscle groups (3–5 sets of 5–8 reps each). Common pairings: posterior chain work (back extensions, glute-ham raises) on ME lower days; triceps and upper back work (close grip presses, face pulls, rows) on ME upper days.
Dynamic Effort Method
On DE days, the primary exercise is fixed — not rotated. Box squat on DE lower; bench press on DE upper. The variable is load, which runs on a 3-week pendulum wave.
DE Lower — Box Squat Pendulum Wave
| Wave Week | Bar weight | Accommodating resistance | Sets × Reps | Rest |
|---|---|---|---|---|
| Week 1 | 50% 1RM | ~25% via bands or chains | 12 × 2 | 45–60 s |
| Week 2 | 55% 1RM | ~25% via bands or chains | 12 × 2 | 45–60 s |
| Week 3 | 60% 1RM | ~25% via bands or chains | 10 × 2 | 45–60 s |
After week 3, reset to week 1. After the box squat sets, perform 6–10 supplemental deadlift sets at submaximal load (conventional or sumo, chosen based on competition stance).
DE Upper — Bench Press Pendulum Wave
| Wave Week | Bar weight | Accommodating resistance | Sets × Reps | Rest |
|---|---|---|---|---|
| Week 1 | 50% 1RM | ~25% via bands | 9 × 3 | 45–60 s |
| Week 2 | 55% 1RM | ~25% via bands | 9 × 3 | 45–60 s |
| Week 3 | 60% 1RM | ~25% via bands | 9 × 3 | 45–60 s |
Rotate grip width across the 9 bench sets (3 close / 3 medium / 3 wide) to distribute the load across the pec, front delt, and triceps.
Why Accommodating Resistance
A straight barbell provides a fixed load throughout the range of motion, but a lifter's strength curve rises toward lockout. Bands or chains add load progressively through the range of motion, matching the ascending strength curve. This creates more uniform muscle activation and a greater training stimulus at lockout than straight weight alone. Bands contribute approximately 25% of the total load at lockout.
Who Is This Program For
The Westside Conjugate Method is an advanced program. It requires:
- High technical proficiency in the competition lifts and their variations
- Access to specialty bars, bands, and chains
- Experience reading daily readiness to regulate ME effort
- Familiarity with the ME exercise rotation to manage variation systematically
Intermediate lifters are better served by simpler linear or undulating programs. The complexity and equipment demands produce less additional benefit for lifters who would progress on simpler programming.