The Conjugate Method, a training system popularised by Louie Simmons and Westside Barbell, has been a topic of both praise and criticism within strength training circles. Despite its proven track record for producing world-class powerlifters and athletes across various disciplines, the method has its detractors. Understanding the reasons behind the criticism of the Conjugate Method, and why these arguments often fall flat, is essential for those looking to adopt or refine their training.
One of the primary reasons individuals disparage the Conjugate Method is a fundamental lack of understanding about how the system works. The Conjugate Method is more than just a set-and-rep scheme—it’s a philosophy of rotating exercises, accommodating resistance, and balancing max effort, dynamic effort, and repetition work to produce well-rounded strength. Critics who misunderstand the method often claim it’s overly complicated or impractical, especially for raw lifters. However, these critics often fail to grasp that the method’s core principles can be adapted to suit any athlete’s needs, provided they have a solid understanding of its application.
Another common critique stems from improper implementation. Many athletes or coaches attempt to apply the Conjugate Method without fully understanding the nuances of exercise selection, accommodating resistance, or the importance of bar speed. As a result, they don’t see the desired results and dismiss the system as ineffective. However, as Louie Simmons himself emphasised, the Conjugate Method requires meticulous attention to detail, including proper selection of max effort exercises and precise execution of dynamic effort work. When applied correctly, the method has a proven track record of success, not just for equipped lifters but for raw lifters and athletes in sports like football, MMA, and strongman.
Some critics claim that the Conjugate Method doesn’t provide enough volume or specificity for raw lifters. This argument often comes from proponents of linear periodisation, who favour a more traditional approach to strength training. However, as noted by Burley Hawk and other Westside athletes, the Conjugate Method’s dynamic effort work provides ample volume while improving an athlete’s ability to produce force quickly. Additionally, the method’s use of specialty bars, bands, and chains allows for greater variation and specificity than a traditional linear approach.
One of the most misunderstood aspects of the Conjugate Method is the use of accommodating resistance. Bands and chains are often dismissed as gimmicks by those who don’t fully grasp their purpose. The reality is that accommodating resistance allows lifters to improve their force production throughout the entire range of motion. Bands and chains add more resistance as the lift progresses, encouraging acceleration and forcing the lifter to produce maximum force at all points in the lift. This is particularly beneficial for athletes in sports that require explosive strength, such as MMA fighters.
Financial incentives also play a role in the criticism of the Conjugate Method. Some individuals or organisations have a vested interest in promoting their own training systems or products. Discrediting the Conjugate Method can be a marketing strategy to sell alternative programmes or equipment. However, the success of Westside Barbell athletes speaks for itself. The methods developed by Louie Simmons have been tested at the highest levels of competition and have consistently produced record-breaking results.
It’s worth highlighting that the influence of the Conjugate Method extends beyond powerlifting. Several elite MMA fighters, including Matt Brown, Jessica Eye, and Stipe Miocic, have trained using Conjugate principles. Strongstyle MMA, which has close ties with Westside Barbell, has incorporated these methods to develop world-class fighters. These athletes have credited their strength and conditioning improvements as pivotal factors in their performance inside the cage. The ability to apply the Conjugate Method across different sports demonstrates its versatility and effectiveness in building well-rounded athletes.
Matt Brown, a UFC veteran known for his aggressive fighting style and durability, has been vocal about the role of Conjugate training in his career. Jessica Eye, a top-ranked female MMA fighter, has also benefited from the strength and conditioning protocols rooted in the Westside approach. Stipe Miocic, a former UFC Heavyweight Champion and one of the greatest heavyweights in MMA history, has utilised Conjugate principles to maintain his power and athleticism throughout his career. These examples underscore that the method is not limited to improving barbell lifts but can enhance performance in highly dynamic sports.
The misconception that the Conjugate Method is only suitable for equipped lifters is another common critique. While the method was initially developed for powerlifters using supportive gear, it has since been adapted for raw lifters and athletes in various sports. The key is in the customisation of the programme. As Burley Hawk has pointed out, raw lifters may require different exercise variations, set and rep schemes, or percentages to achieve optimal results. The method’s flexibility is one of its greatest strengths, allowing it to be tailored to any athlete’s needs.
A significant advantage of the Conjugate Method is its emphasis on variation. By rotating exercises regularly, athletes can avoid overuse injuries and continue to make progress without stagnating. For example, instead of performing the same bench press session week after week, an athlete might rotate through different variations, such as floor presses, incline presses, or presses with bands and chains. This constant variation keeps training fresh and ensures that all aspects of strength are being developed.
Critics also point to the complexity of accommodating resistance as a drawback of the Conjugate Method. However, Louie Simmons emphasised that accommodating resistance is one of the most effective tools for developing strength and power. The use of bands and chains increases the resistance as the barbell moves through the range of motion, teaching the lifter to accelerate through the lift and produce maximum force. For those without access to bands or chains, the method can still be effective using traditional weights—the key is maintaining bar speed and adhering to the principles of dynamic effort work.
Moreover, the Conjugate Method’s influence extends to sports beyond powerlifting and MMA. Football players, wrestlers, and even track and field athletes have benefited from the method’s focus on developing explosive power and strength endurance. Louie Simmons worked with numerous athletes from a variety of sports, helping them improve their performance through targeted strength and conditioning protocols.
One of the reasons the Conjugate Method is so effective is its focus on speed work. Dynamic effort days are designed to improve an athlete’s ability to generate force quickly. This is crucial for sports where explosive movements are required, such as sprints, jumps, and tackles. The emphasis on bar speed ensures that athletes are not just strong but also fast and efficient in their movements.
Ultimately, the criticisms of the Conjugate Method often boil down to misunderstandings, improper application, or financial motives. The success stories of athletes who have used the method, from powerlifters to professional athletes, provide ample evidence of its effectiveness. Those who dismiss the method without fully understanding its principles or giving it a fair trial are doing themselves a disservice. The results achieved by Westside Barbell athletes and other users of the Conjugate Method speak volumes about its validity and versatility.
If you’re interested in learning how to implement the Conjugate Method effectively and tailor it to your specific goals, reach out for personalised coaching through JH Elite Performance. With the right guidance, the Conjugate Method can be a game-changer for your training, helping you build speed, strength, and success in your sport. Don’t let misconceptions hold you back—embrace a proven system that has stood the test of time.
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