Why Do People STILL Criticise the Conjugate Method? (And Why They’re Wrong)
- Josh Hezza
- Mar 13
- 15 min read
Why Do People STILL Criticise the Conjugate Method? (And Why They’re Wrong)
Few training methodologies in strength sports spark as much heated debate as the Conjugate Method. Developed and refined by Louie Simmons and Westside Barbell, this system has produced more world-record holders than any other, influencing lifters across powerlifting, strongman, and even mainstream sports like MMA and the NFL.
Yet despite its undeniable success, the Conjugate Method is still one of the most criticised training approaches out there. Some of these critiques are valid in certain contexts, but most are rooted in misunderstanding, poor implementation, or straight-up bad faith arguments.
If you’ve spent any time in the strength world, you’ve likely heard some of these “hot takes” before:
“Conjugate doesn’t work for raw lifters.”
“You don’t deadlift enough to get stronger.”
“Westside only worked because of steroids.”
“Bands and chains are a gimmick.”
And the list goes on. The problem? Most of these criticisms don’t hold up under scrutiny. They either come from people who don’t actually understand the system, lifters who applied it incorrectly and blamed the method, or coaches with a financial incentive to push a competing system.
So, let’s set the record straight. Over the next few sections, we’re going to break down the most common critiques, expose the myths, and explain why the Conjugate Method remains one of the most effective training systems ever developed.
Because at the end of the day, the problem isn’t the Conjugate Method—it’s the people who don’t know how to use it properly.
One of the biggest issues with Conjugate criticism is that many detractors base their arguments on how Westside trained in the 1990s and early 2000s. Why Do People STILL Criticise the Conjugate Method. But like all great training methodologies, Conjugate has evolved.
Modern lifters have adjusted deadlift frequency to incorporate more direct pulling work.
Some raw lifters use a hybridised Conjugate model, integrating more competition lifts.
GPP work is more refined, with lifters using sleds, belt squats, and specialty bars for recovery.
Does Conjugate Work for Raw Lifters? The Myth That Won’t Die
Criticism: “Conjugate doesn’t work for raw lifters.”
Counterargument: “If Conjugate was only effective for equipped powerlifters, how do you explain the success of raw lifters like Mike Hedlesky, Matt Wenning, Hunter Henderson, and Vlad Alhazov? These lifters have either world world championship medals or set world records using the system. If Conjugate didn’t work raw, we wouldn’t have any high-level raw lifters using it.”
One of the most persistent (and incorrect) criticisms of the Conjugate Method is that it "doesn’t work for raw lifters." This argument usually comes from linear periodization purists or fans of DUP (daily undulating periodization) who believe that Conjugate was built exclusively for multiply lifters in squat suits and bench shirts.
Let’s be clear: this is completely false.
Raw Lifters Who Have Used Conjugate to Dominate
Just a few examples of lifters who use the conjugate method who have had huge raw success:
Mike Hedlesky – 2013 IPF World Championship gold medalist in the deadlift. Trained with Conjugate.
Matt Wenning – Set multiple raw world records, and his training is built on Conjugate principles.
Burley Hawk – Raw 900+ lb squatter, Westside-trained.
Hunter Henderson – One of the strongest raw female lifters of all time (third all-time across all weight classes and genders).
Vlad Alhazov – Holds the biggest raw squat of all time and trained at Westside.
If Conjugate “only works for equipped lifters,” how did these athletes succeed?
Conjugate IS Periodisation
The biggest misconception about Conjugate is that it’s some randomized, chaotic system when in reality, it’s just periodization done differently—more efficiently than linear models.
Dynamic Effort (DE) Work → Develops bar speed, rate of force development, and control.
Max Effort (ME) Work → Ensures top-end strength and neurological adaptation.
Repetition Effort (RE) Work → Provides the hypertrophy and joint stability needed to support big lifts.
No matter what kind of lifter you are—raw, equipped, strongman, MMA, or even a field athlete—these qualities are essential.
Why Do People Still Get This Wrong?
They don’t understand the system.
They applied it incorrectly and didn’t get results.
They’ve only seen Conjugate as practiced at Westside in the early 2000s and haven’t updated their knowledge.
Conjugate works for raw lifters. It always has. If you think it doesn’t, the issue isn’t the system—it’s how you’re using it.
Do You Really Need to Deadlift More to Pull Bigger?
Criticism: “Conjugate doesn’t have enough deadlift frequency to be effective.”
Counterargument: “If deadlifting heavy every week was the only way to get stronger, why do elite lifters across all federations—including those outside Westside—use posterior chain-focused training to improve their deadlift? Many of the best deadlifters in history have reduced their pulling frequency and still hit PRs. Irish Deadlift Record Holder Peter Bremner moved to train at Westside specifically to improve his deadlift.”
One of the most common misconceptions about the Conjugate Method is that it doesn’t include enough deadlifting to be effective.
This argument usually comes from powerlifters who believe you need to pull heavy every week to build a bigger deadlift. But Louie Simmons had a very different philosophy:
“If you want to deadlift big, stop deadlifting so much.”
At first, this might sound counterintuitive—how do you get better at something by doing it less? But let’s break it down.
The Problem with Deadlifting Too Often
The deadlift is brutally taxing on the central nervous system (CNS). It’s a full-body lift that places extreme demands on:
The posterior chain (glutes, hamstrings, lower back)
The grip and forearms
The spinal erectors and core stability
Unlike squats or bench presses, the deadlift has almost no eccentric loading, meaning it doesn’t build as much muscle mass per rep—but it takes far longer to recover from.
Stuart McGill, the leading expert in spine biomechanics, has stated that the axial loading from heavy deadlifts can take up to five days for full recovery. That means lifters who pull heavy too often may be:
❌ Fatigued going into their next session
❌ Accruing more injuries due to chronic fatigue
❌ Stagnating because they aren’t recovering properly
Scientific Evidence:
Swinton et al. (2011) found that high-frequency deadlifting increases injury risk due to high axial loading stress.
Zatsiorsky & Kraemer (2006) explain that strength adaptations don’t require constant maximal lifting—submaximal work can yield the same results with less fatigue.
This is why Westside lifters rarely max out on deadlifts in training—yet still pull world-record numbers in competition.
The Solution? Train the Muscles, Not Just the Movement
Rather than constantly pulling heavy, the Conjugate Method focuses on building the muscles and movement patterns that make up a strong deadlift.
Instead of deadlifting every week, Westside lifters rely on:
✅ Good Mornings – Build posterior chain strength and reinforce proper hinge mechanics.
✅ Reverse Hypers – Strengthen the lower back, glutes, and hamstrings while improving spinal health.
✅ Box Squats – Improve explosiveness off the floor and posterior chain engagement.
✅ GPP Work – Sled drags, belt squats, and hamstring work build endurance and recovery capacity.
By strengthening the entire posterior chain without accumulating unnecessary fatigue, lifters can pull bigger when it actually matters—on the platform.
Even Non-Westside Lifters Are Adopting This Approach
This isn’t just a Westside thing. Many elite lifters outside of Conjugate-style training have figured out that deadlifting less often can lead to bigger results.
Dan Green, one of the strongest raw powerlifters ever, reduced deadlift frequency and saw massive improvements in his pulling strength.
Many top powerlifters in the IPF and USPA have started incorporating Conjugate-style posterior chain work rather than deadlifting heavy every week.
Even strongman athletes have adjusted their approach, using Conjugate principles to improve their pulling strength while staying fresh for events.
Train Smarter, Not Harder
If your deadlift has stalled, the solution isn’t necessarily to pull more often—it’s to train smarter.
Build your posterior chain with intelligent accessory work.
Manage fatigue properly instead of grinding through max effort pulls every week.
Use Conjugate principles to maximize strength without unnecessary wear and tear.
If you want to pull big numbers when it counts, put down the barbell more often.
The strongest deadlifters aren’t the ones who max out deadlifts every week—they’re the ones who understand how to recover, adapt, and peak when it matters.
Are Box Squats and Board Presses Overused? - Why Do People STILL Criticise the Conjugate Method
Criticism: “Box squats and board presses don’t transfer to raw lifting.”
Counterargument: “If that were true, why do elite raw lifters still use variations like front squats, SSB squats, and long pause presses—all of which serve the same purpose? The issue isn’t the movements—it’s improper programming.”
Breaking Down the Criticism
One common critique of Conjugate-style programming is the perceived overuse of box squats and board presses. Detractors claim these variations don’t transfer well to raw powerlifting or modern strength training. But like any training tool, their effectiveness depends entirely on how they’re applied.
Box Squats: Are They Too Different from Raw Powerlifting?
Critics argue that box squats lack specificity for raw powerlifting, as they reduce the stretch reflex and emphasize a controlled eccentric with a pause. While this is true, it doesn’t negate their benefits:
Posterior Chain Development – Box squats target the glutes, hamstrings, and lower back more than traditional squats, reinforcing the musculature needed for heavy raw squatting.
Explosive Power – Training from a static position builds speed and power off the box, improving force production in raw squats.
Squatting Mechanics – Box squats reinforce proper hip drive, prevent excessive forward knee travel, and allow lifters to fine-tune their positioning.
The key is not to rely on box squats exclusively. Cycling in front squats, Zercher squats, or high-bar squats alongside them addresses any specificity concerns while maintaining the advantages of box squatting.
Board Presses: Are They Outdated for Raw Lifters?
Board presses were a staple in Westside training, particularly for shirted benching, where the assistance of a bench shirt changed the lift mechanics by reducing the range of motion at the chest. For raw lifters, the application is different:
Strength at Key Sticking Points – Some raw lifters struggle at mid-range or lockout, where board presses can still be useful.
Triceps Overload – Board pressing allows for heavier loads, strengthening the triceps and reinforcing lockout strength.
However, in modern training, board presses aren’t as essential as they once were. Many lifters now use the Slingshot or opt for long pause presses, which achieve similar overload effects but with more carryover to raw benching.
The Solution: Smarter Exercise Substitutions
If the criticism of box squats and board presses is their lack of specificity, the answer isn’t to remove them—it’s to balance them with better alternatives:
Swap some box squats for: SSB Free Squats, Front squats, Zercher squats, or paused high-bar squats.
Replace board presses with: Slingshot benching, spoto press, long pause presses, or floor presses.
Intelligent Programming is the Key
Box squats and board presses aren’t the problem—poor programming is. When used correctly, they offer valuable strength-building benefits, but they shouldn’t dominate a program at the expense of more direct competition lifts. The best training methods use a strategic mix of exercises tailored to the lifter’s needs, rather than following outdated criticisms blindly.
Are Bands and Chains Just a Gimmick?
Criticism: “Accommodating resistance doesn’t work.”
Counterargument: “If bands and chains were ineffective, why do elite lifters across powerlifting, Olympic weightlifting, strongman, MMA, and the NFL still use them? Science backs their effectiveness, and real-world results prove it.”
Breaking Down the Criticism
One of the most common criticisms of Conjugate programming is the use of bands and chains, with detractors dismissing them as unnecessary gimmicks. Some argue that accommodating resistance offers no real benefit over traditional weight training, often citing a lack of personal experience or relying on outdated opinions. But does this claim hold up under scrutiny?
What Does the Research Say?
The science is clear: bands and chains increase force output and power development beyond what is possible with straight weight alone. Studies on variable resistance training consistently show:
Greater Strength Gains – Accommodating resistance improves overall strength development by adjusting loading patterns to match force curves.
Increased Rate of Force Development (RFD) – Bands and chains teach athletes to apply maximum force throughout the entire movement, enhancing explosiveness.
Improved Bar Speed – Overcoming the accommodating resistance forces lifters to generate more velocity at mechanically advantageous positions.
If variable resistance had no merit, it wouldn’t be a staple in the training of elite athletes across multiple sports.
Studies show that variable resistance training (bands and chains) can enhance rate of force development, bar speed, and maximal strength more effectively than straight-weight training alone.
Wallace et al. (2018): Found that bands increased force production in trained athletes.
McBride et al. (2002): Showed that variable resistance training improved power output better than traditional methods.
Simmons (2005): Documented how accommodating resistance led to superior results in strength athletes at Westside Barbell.
Who Uses Bands and Chains?
It’s not just powerlifters or Westside Barbell lifters using accommodating resistance. Athletes across disciplines—including Olympic weightlifters, sprinters, strongman competitors, and team sport athletes—incorporate bands and chains into their programming to develop power, speed, and strength. Some key applications include:
Football Players – Use bands and chains to improve explosive strength and force output.
Track & Field Athletes – Benefit from band-resisted squats and pulls to enhance sprint acceleration.
Strongman Competitors – Implement accommodating resistance to improve pressing power and deadlift lockouts.
Combat Athletes – Use banded exercises to build dynamic strength and rapid force application.
Why Accommodating Resistance Works
Traditional barbell training relies on static loads, but real-world strength isn’t always developed under perfectly consistent resistance. Bands and chains provide a unique stimulus that:
Matches the strength curve of an exercise, making the movement harder at the top where leverage improves.
Teaches lifters to accelerate through the lift, rather than coasting through mechanically advantageous positions.
Reduces joint stress by lowering the load at the weakest positions while overloading the strongest.
If It Didn’t Work, Why Do Elite Lifters Use It?
If bands and chains were truly ineffective, why are they still a cornerstone of elite-level training?
Powerlifters use them to break through plateaus and improve lockout strength.
Olympic lifters implement banded pulls to reinforce bar speed and positioning.
Strength coaches at the highest levels apply accommodating resistance to develop explosive power in their athletes.
The reality is simple: bands and chains aren’t a gimmick—they’re an advanced training tool. Like any method, they need to be applied correctly, but dismissing them entirely shows a lack of understanding of how strength is developed across multiple disciplines.
The Evidence Speaks for Itself
The criticism that bands and chains are a gimmick is rooted in misinformation and inexperience. The research, real-world applications, and continued use by top-level athletes all confirm their effectiveness. Strength training evolves, and accommodating resistance remains one of the most proven ways to develop power, strength, and speed.
If you’ve never used bands or chains properly in training, it’s easy to dismiss them. But for those who understand the science and have felt the benefits firsthand, there’s no question—they work.
Are Conjugate Athletes Only Strong Because of Steroids?
Breaking Down the Criticism
One of the laziest and most misinformed critiques of Conjugate training is the claim that Westside Barbell lifters (or Conjugate athletes in general) are only strong because of steroids. This argument lacks substance, as it can be applied to any elite lifter in any system. Let’s break it down logically.
The Reality of PED Use in Powerlifting
Performance-enhancing drugs (PEDs) are a known factor in elite powerlifting—just as they are in many high-level sports. But attributing all of Conjugate’s success to drug use ignores a key fact:
Are IPF champions drug-free? Maybe some, but history suggests many aren’t.
Are tested lifters generally weaker than untested lifters? At the extremes, there’s about a 5-10% difference.
If every top-level federation has lifters on gear, but Westside consistently produces world record holders, what does that tell you?
Blaine Sumner: The IPF’s Strongest SHW and a Westside Connection
If Conjugate was only effective for untested lifters, how do you explain Blaine Sumner? He trained at Westside Barbell briefly and went on to become the greatest single-ply SHW lifter in IPF history—a fully drug-tested federation. His dominance proves that superior training methodologies matter far more than PEDs alone.
Why Conjugate Works Beyond PEDs
If steroids alone made lifters elite, then every powerlifter on gear would be setting world records—but they aren’t. Conjugate’s success is rooted in:
Optimized Max Effort & Dynamic Effort Training – Training across the entire force-velocity spectrum leads to well-rounded strength development.
Accommodating Resistance – Bands and chains build power that translates to heavier lifts.
Exercise Variation – Strength is built across multiple ranges of motion, not just in competition lifts.
GPP & Recovery Focus – Lifters are conditioned, resilient, and can train harder without breaking down.
Elite Strength Requires More Than Just PEDs
There’s no denying that enhanced lifters exist in powerlifting—but that’s true across every federation, training system, and era. The reason Westside lifters dominated for decades wasn’t just PEDs—it was because of a training system that was ahead of its time.
The Excuse of the Uninformed
Blaming steroids for Conjugate’s success is a convenient excuse for those who don’t want to recognize superior training methodologies. Powerlifting, both tested and untested, is full of enhanced athletes—but only Westside consistently produced world-record-breaking lifters for decades. That isn’t just drugs—it’s superior programming.
If steroids were all that mattered, everyone on PEDs would be elite—but they aren’t. Training still reigns supreme.
Is Conjugate Too Complicated?
Criticism: “Beginners can’t use Conjugate—it’s too complex.”
Counterargument: “Conjugate isn’t complicated—it’s just structured differently. Beginners actually benefit from Conjugate because of its focus on movement variety, balanced development, and adaptability to individual weaknesses.”
Breaking Down the Criticism
One of the most common complaints about Conjugate training is that it’s too complicated for the average lifter. But let’s be real—if Conjugate seems confusing, that’s a you problem, not a Conjugate problem. The system itself is not complex—it’s just different from what many people are used to.
Conjugate in the Simplest Terms
Here’s how Conjugate actually works, stripped down to the essentials:
Max Effort (ME): Lift heavy once a week per main lift. Rotate variations.
Dynamic Effort (DE): Lift light but fast. 8-12 sets of 2-3 reps.
Repetition Effort (RE): Build muscle with bodybuilding-style assistance work.
Does that sound complicated? Or does it just sound different from the basic linear progression or percentage-based programs people are used to?
Why Conjugate Appears “Complicated”
The main reason people struggle with Conjugate is because it doesn’t rely on a rigid percentage-based approach. Instead, it requires lifters to:
Choose effective variations based on weaknesses.
Adjust intensity and volume dynamically.
Think critically rather than following a preset plan mindlessly.
That’s not complexity—it’s customisation.
Why Conjugate Works for Beginners:
✅ Exercise rotation prevents burnout and overuse injuries.
✅ Max Effort teaches lifters how to strain safely under heavy loads.
✅ Dynamic Effort improves speed and bar control, leading to better technique.
✅ Repetition Effort ensures consistent hypertrophy and injury prevention.
Many beginner powerlifters and athletes have successfully used Conjugate—they just adjust volume and intensity based on their experience level. Saying beginners “can’t do Conjugate” is like saying they “can’t do periodization.” Every system can be scaled to match experience level.
Not Understanding It Doesn’t Mean It Doesn’t Work
If someone doesn’t understand Conjugate, that doesn’t mean it’s invalid—it just means they haven’t put in the effort to learn it. Plenty of lifters have thrived under the system, including those who initially thought it was too complicated.
Simplicity is a Matter of Perspective
Conjugate isn’t complicated—it just demands more thought and adaptation than cookie-cutter programs. If you take the time to understand it, you’ll realize it’s actually one of the most logical and effective ways to train. Dismissing it as “too complex” is just an excuse for not wanting to learn.
Who REALLY Hates Conjugate?
Breaking Down the Critics
Not everyone who dislikes Conjugate training does so because they’ve studied it and found it ineffective. Some people genuinely misunderstand the method—but others? They have clear financial or ideological reasons to discredit it.
Who Tends to Hate Conjugate?
Coaches Who Sell Their Own Training Systems Many strength coaches have business interests tied to their own programs. If they admit Conjugate works, they risk losing clients to a system that’s been freely available for decades. The easiest way to maintain control? Discredit the competition—even if the results speak for themselves.
Linear Periodisation Purists Some coaches and lifters are stuck in the past, refusing to update their understanding of training methodologies. Linear periodisation works, but it’s not the only way—and Conjugate exposed its flaws when it started producing stronger, faster, more resilient athletes year-round rather than peaking once or twice a year.
Athletes Who Misapplied It and Blamed the System Conjugate is a highly customizable method. If someone implements it poorly, choosing the wrong variations or failing to cycle intensity correctly, their progress will suffer. Rather than accepting personal responsibility, they blame the system. But just because you did it wrong doesn’t mean it doesn’t work.
People Who Have Never Dealt with Chronic Injuries or Illness One of Conjugate’s biggest strengths is its adaptability. It allows athletes to train around injuries, modify their workload, and still get stronger without breaking down. Many of its biggest critics have never faced long-term pain, surgeries, or serious movement limitations—so they fail to see its value.
So… Why Do Elite Athletes Keep Using It?
If Conjugate was a gimmick, why do elite athletes outside powerlifting keep using it?
Stipe Miocic (UFC Heavyweight Champion) – Used Conjugate principles to improve explosive power.
Jessica Eye & Matt Brown (MMA Fighters) – Both trained under Louie Simmons to improve strength & conditioning.
NFL Players – Some of the fastest and strongest football players in the world have benefited from Conjugate programming.
Strongman Competitors & Powerlifters – The method still produces world-class lifters and strongmen to this day.
The Results Speak for Themselves
The strongest opposition to Conjugate often comes from bias, business interests, or misunderstanding—not legitimate evidence against its effectiveness. Meanwhile, elite athletes across multiple disciplines continue using it to dominate their sports. If Conjugate didn’t work, no one at the top would still be using it. But they are. And that says everything.
Stop Parroting Bad Criticism
The Conjugate Method isn’t perfect—no system is. But most of the criticism it receives is outdated, misinformed, or completely unfounded.
If you actually take the time to understand the system, you’ll realize:
It’s highly adaptable for raw lifters.
It doesn’t lack specificity if programmed correctly.
Deadlift frequency issues aren’t real—poor execution is.
Bands and chains aren’t gimmicks—there’s research proving their effectiveness.
At the end of the day, Conjugate isn’t for everyone—but it’s still one of the most effective ways to train. The real problem? It’s not the system itself—it’s people who don’t understand how to use it properly.
Want to Actually Learn How to Use the Conjugate method?
I coach athletes using Conjugate principles adapted for strongman, powerlifting, and real-world strength applications. If you want a program that actually works, let’s get to work.
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