The perks and drawbacks of conjugate training...

...as a raw, female lifter. Although, this a generalised summary to apply for anyone. Conjugate method- in simple terms- is a training style which incorporates; speed work and maximal effort; an upper and lower split; using many variations (with lots of bands and chains, of course). The main purpose is to improve the lifter's technique and form which ultimately contributes to increasing strength. Furthermore, this method can improve factors such as power, endurance, agility and can be adapted for many purposes.

Perks:

1. It exposes your weaknesses

What conjugate has taught me from the start- from diving into maximal effort lifts- is that it shows you where you are weak, through exposing where alternative muscles or poor movement patterns compensate during a lift. And most importantly this style of training can help you correct your weaknesses, through personalised programming. Through isolation exercises and variations you can train around your weak spots through hypertrophy-based accessories. In my opinion- if anything- conjugate training helps break down the lifts more.

2. It humbles you

No ego lifters here. The variations of main lifts or accessories will most likely always have some kind of accommodating resistance (i.e. bands) to ultimately make it harder. Therefore, the weight on the bar will probably be less than what you usually lift with just straight weight. Within the lifting community, strength can commonly be associated with status (especially on social media) BUT what's most important is how you move the weight. So when you do get some decent weight on the bar plus resistance (with good form) you know you're really getting somewhere.

3. Variation

This may be my own personal favourite reason for why I love this method. Each week is something different, so you're never doing the same thing for weeks in a row. With so much variation it keeps training interesting, fun and most importantly not repetitive. Yeah, consistency is key but if you're not enjoying your training then it may be worth adopting this style of programming. What you do in the gym may not always be fun but that doesn't mean your training can't be exciting. As well as mixing it up every session, you'll be learning a bunch of cool, new techniques and alternatives to just the standard: squat, bench and deadlift. Plus, it definitely helps you think more creatively (as well as objectively) about your training.

4. It increases your longevity in the sport

It's all about the bigger picture- especially when it comes to heavy lifting. Due to the wide variation in conjugate training- particularly when it comes to things like box squats instead of regular squats- it's easier for your body to recover. One of the biggest benefits of this training style is that you're less likely to injury yourself or plateau, compared to linear programming. There's a lot of emphasis on posterior chain work involved too (a key component of conjugate), which is important towards keeping tight (and safe) whilst bracing during a lift.

5. It teaches you how you should lift

Possibly the most important point. Being strong is one thing but by training conjugate method it helps your technique and form massively! When you take away the chains/bands it shows you how to approach straight weight differently- basically, by being explosive during the concentric and controlling the eccentric (keeping tight). Plus, it'll help you think about what muscles you should be using as well as the movements themselves.

Drawbacks:

1. You'll probably get some weird looks

If you usually train in a public (especially a commercial) gym then you will most probably get some people looking at you... but purely out of misunderstanding. Yeah, you might look a bit funny at first although you do get used to it. Once you understand how to set up and use variations (form/technique included) then it will come naturally to you, soon enough. It's all about perspective- you don't look weird, you look cool.

2. You may need some help

Due to it being a bit complicated at times it really does help to have someone training alongside you- at least when you first start off. Either so they can help set up, or just to give you their opinion (to see if your set up is optimal for what you want to achieve). Even just to help with loading the bar. If anything, it's just quicker. And it goes without saying at least one spot is needed- especially for your Maximum Effort days.

3. It can be disheartening (at first)

The truth is that it's long and it can take some time (years even) to see some significant results. However, it is all about the long-term goal(s), so do trust the process. Plus, the most important thing is to improve your form and technique first THEN work on pushing your numbers up. But do hang in there, it's all about trusting the method and yourself above all! Good things take time.

4. You probably need some lifting experience prior

One downside of this method is that it's probably best for intermediate lifters. It definitely helps to have some kind of (powerlifting) experience under your belt before you start this approach to lifting. Mostly just for a base-level of strength. Although, notably, this strength method is not exclusively for powerlifters. It helps too because it may be a bit overwhelming if you've never lifted before this style of training. If not, then I would advise on investing in a well-educated and trusted coach (or friend, even) to help guide you. Just don't forget to film your lifts and be open and willing to accept constructive feedback.

5. This shit is hard

To be frank, it can be intense. You're gonna be tired and sore at times (a lot of the time actually) especially if you're not used to the high volume. When you first start conjugate- or even just lifting in general- you will naturally have your "newbie gains" but after that it can be long. Don't let that put you off though, because as soon as you start seeing your numbers go up and improving how your lift looks and feels, bit by bit, it will be worth it all in the end.

Dynamic Upper: Speed work bench vs. bands