After training for a couple months at a powerlifting gym here in Maine and following a “conjugate method”, I have come up with an idea. I am thinking of combining the Ideas of the Bulgarian Method and the Conjugate Method with Variations of lifts. For example working up to a 1-5rm in a squat variation, bench variation and doing a pull of some sort; pull-ups, rows etc, deadlifting once a week or so. Anyone think this could work? I may try it soon. Any ideas, tips or advice is welcome.
[quote]jhtitleist wrote:
After training for a couple months at a powerlifting gym here in Maine and following a “conjugate method”, I have come up with an idea. I am thinking of combining the Ideas of the Bulgarian Method and the Conjugate Method with Variations of lifts. For example working up to a 1-5rm in a squat variation, bench variation and doing a pull of some sort; pull-ups, rows etc, deadlifting once a week or so. Anyone think this could work? I may try it soon. Any ideas, tips or advice is welcome. [/quote]
I pretty much train this way, but my “variations” are really similar. I track progress on Belt vs no-belt, paused vs non-paused, high bar vs low bar vs front squat, etc. I wouldn’t really consider it to be anything like the conjugate method or Bulgarian method - the two philosophies are almost opposing - but it is high frequency with moderate to high weekly volume.
^^^ same,got on a sytem like that 3.5 weeks ago and it definetly does its job…with that being said,high frequency is NOT for everyone…if form or diet is off you can fck your sht up
This isn?t that unusual. I’d just caution you on getting too far off the main lifts. High frequency is meant to build tolerance and practice for specific lifts. If you vary things too much your body may never adapt like you want it to with high frequency and you won’t get the lift practice you need. Also, be wary of working draining variations of lifts too much. Bands and things may be to taxing to use too often.
Why don’t you first try each one individually for a good 6-12 months before trying to combine them. Sounds like you just started 1 and read about the other and are anxious to try it without dropping what your currently doing, generally not a good idea.
Why do variations. There are very few movements that have better carry over then doing the lift its self. Id say if you aren’t competing in powerlifting then its fine. If you plan to compete the furthest I would go from the main movements is makeing the 3 main movements harder. Deficit deads, paused squat. CGBP. Even then then do not train the motor patterns of the big 3.
If you are going to give it a try I would advise you to work your deadlift mainly through squat maxing and deadlift dynamic work.
Speaking of dynamic work, you cannot really even call this similar to the conjugate method when you did not mention dynamic work.
I will give you an idea of what I would do because it is pretty interesting to me:
D1 Dynamic Bench Press, Work up to 1-5 rep max on Squat, Dynamic Deadlifts
D2 Work up to 1-5 rep max on Bench Press, Dynamic Squat, Dynamic Deadlifts
D3 Work up to 1-5 rep max on Bench Press, work up to 1-5 rep Max on the Squat
D4 Dynamic Bench Press, Work up to a 1-5 rep Max on the Squat, Dynamic Deadlift
D5 Work up to a 1-5 rep Max on Bench Press, Dynamic Squat, Dynamic Deadlift
D6 Dynamic Bench Press, Work up to a 1rm on Deadlift
or
D6 Work up to a 6-10 rep max on Bench Press, Work up to a 1rm on Deadlift
D7 rest, epsom salt bath, sleep for 20 hours, eat your whole house and your neighbor’s dog.
Just an idea, it is A LOT of volume so make sure you are prepared for it and can handle it.