STUDfit · Lift
Conjugate / Westside
Also known as
conjugate method · westside barbell · max effort dynamic effort · westside conjugate
Community talk. May contain inaccuracies. Not medical, training, or diet advice. Sharp pain, fainting, or disordered-eating concerns need a clinician.
In brief
Conjugate / Westside means rotating max-effort and dynamic-effort work rather than the same squat every session.
The common picture
ME / DE daysThe skeleton people name.
Rotating variationsNot the same squat every session.
Not 5/3/1Different religion.
Rooms argue garage-gym copies of a famous method, bands, box squats and whether weekly maxes belong outside a prepared gym.
Good to know. Maxing every week with bad form. Sharp pain. Not Starting Strength.
What people say
- The job: get strong with rotating maxes and speed work.
- r/weightroom still fights ‘real Westside vs Instagram conjugate.’
How it may feel
- Heavy, then speed, then wrecked posterior chain.
How people do it
- They pick variations they can actually load.
Amounts people use
- 4 days is the classic talk.
How people keep it
- A variation list, not a random PRs-only week.
How long
- Seasons, if the room can recover.
The longer notes
- 5/3/1 and GZCLP are the spreadsheet neighbors.
Good to know
- Weekly maxes without a spot or a brain.