{
  "slug": "conjugate-westside",
  "name": "Conjugate / Westside",
  "aliases": [
    "conjugate method",
    "westside barbell",
    "max effort dynamic effort",
    "westside conjugate"
  ],
  "family": "lift",
  "heat": "mid",
  "talk": "Some talk",
  "mostDiscussed": false,
  "firstLine": "Westside-style conjugate training combines heavy max-effort work, fast dynamic-effort work and repeated accessory work, often with rotating lift variations.",
  "whyLine": "Lifters compare adaptations for their equipment and goals, and debate how a specific template differs from the methods used at Westside.",
  "feelWords": [
    "conjugate",
    "westside",
    "max effort",
    "dynamic effort"
  ],
  "commonPicture": [
    {
      "lead": "ME abbreviates max effort; DE abbreviates dynamic effort",
      "why": "The labels distinguish heavy work from speed-focused work. [community]"
    }
  ],
  "watchFor": "Weekly maximum attempts with deteriorating technique or sharp pain. Conjugate training follows different progression rules from Starting Strength.",
  "whatPeopleSay": [
    "**The job:** get strong with rotating maxes and speed work. [community]",
    "**r/weightroom** still fights ‘real Westside vs Instagram conjugate.’ [community]"
  ],
  "howPeopleRunIt": [
    "**They pick variations they can actually load.** [community]"
  ],
  "amountsPeopleUse": [
    "**4 days is the classic talk.** [community]"
  ],
  "howPeopleKeepIt": [
    "**A planned variation list,** rather than a week of unrelated personal-record (PR) attempts. [community]"
  ],
  "howItFeels": [
    "**A template can feel varied and demanding:** one review described enjoying variation while also managing lower-body fatigue and concurrent running. Being wrecked is not the definition of the method. [community]"
  ],
  "howLongPeopleRunIt": [
    "**Seasons,** if the room can recover. [community]"
  ],
  "deepDive": [
    "**5/3/1 and GZCLP** are other named strength-programming systems. Their progression rules differ from rotating max-effort and speed-work variations. [community]"
  ],
  "watchForLong": [
    "**Weekly maxes without a spot or a brain.** [community]"
  ],
  "related": [
    "five-three-one",
    "gzclp",
    "powerbuilding",
    "progressive-overload"
  ],
  "researchPointer": [],
  "housePointers": [],
  "playPointer": null,
  "sources": [
    "r/weightroom conjugate threads",
    "Westside vs spreadsheet 2026 talk"
  ],
  "disclaimer": "Community talk. May contain inaccuracies. Not medical, training, or diet advice. Sharp pain, fainting, or disordered-eating concerns need a clinician.",
  "quickAnswerHistory": [
    {
      "field": "definition",
      "rows": [
        "Conjugate / Westside means rotating max-effort and dynamic-effort work rather than the same squat every session."
      ]
    },
    {
      "field": "communityPicture",
      "rows": [
        "Rooms argue garage-gym copies of a famous method, bands, box squats and whether weekly maxes belong outside a prepared gym."
      ]
    },
    {
      "field": "howItFeels",
      "rows": [
        "**Heavy, then speed, then wrecked posterior chain.** [community]"
      ]
    },
    {
      "field": "firstLine",
      "rows": [
        "Conjugate / Westside is max-effort and dynamic-effort days with rotating lifts — a method, not a 5/3/1 spreadsheet."
      ]
    },
    {
      "field": "whyLine",
      "rows": [
        "Conjugate / Westside is max-effort and dynamic-effort days with rotating lifts — a method, not a 5/3/1 spreadsheet."
      ]
    },
    {
      "field": "commonPicture",
      "rows": [
        {
          "lead": "ME / DE days",
          "why": "The skeleton people name. [community]"
        },
        {
          "lead": "Rotating variations",
          "why": "Not the same squat every session. [community]"
        },
        {
          "lead": "Not 5/3/1",
          "why": "Different religion. [community]"
        }
      ]
    },
    {
      "field": "howPeopleKeepIt",
      "rows": [
        "**A variation list, not a random PRs-only week.** [community]"
      ]
    },
    {
      "field": "deepDive",
      "rows": [
        "**5/3/1 and GZCLP** are the spreadsheet neighbors. [community]"
      ]
    }
  ]
}