>Bro Tier (trying hard, having sex, loving life required) 5th Set (late intermediates) 5/3/1 (read Beyond or Forever) Westside for Skinny Bastards Madcow Intermediate (best for early intermediate) Destroy the Opposition (J. Lewis) Cube Kingpin The Cube (+ Predator) Conjugate (best in a good gym) Spotoshot (bench only) Texas Method 4-day Split Model from PPST. Juggernaut Method 2.0 (a more periodized 5/3/1)
>Nerd Tier (must have IQ higher than bodyweight in kg) Barbell Medicine RTS Generalized Intermediate RTS Emerging Strategies Nuckols Average to Savage Nuckols 28 Free GZCL (any variation) TSA 9 Week Blevins Skynet AI ($, but cheap)
>Meme/LGBTQ+ Tier (might work if you love memes or weiners) Candito 6 Week Texas Method 3-Day Texas Method Trappy Version Sheiko The Bridge Smolov Jr. Bulgarian/Bugenhagen Method Heavy Light Medium (not a program, just a loose DUP template). Slavic Swole nSuns 5/3/1 (written by a 1200 total Redditor) Hepburn (8x2-3s)
>Retard Cuck-Tier PH3 (need a tourniquet to choke yourself, and it has a 100% injury rate) Anything with hank in the name
*all of these programs work (except PH3), but the effort and attitude of the athlete is most important
Anyone have good templates for conjugate? Just started lifting again after some hiatus Reduced maxes are 455/325/525 basically been doing ULULU M-F conjugate-esque and have chains but no bands or a bench that inclines
>455/325/525 Post them That said, >ME Lower & Upper Max Supplemental movement in 3-6x3-8 range that helps above movement 2-4 accessories that help above movements Abs >DE Lower & Upper DE Squat/Bench Supplemental movement in 3-6x3-8 range that helps above movement (includes DE diddly, per Louie do those every other week) 2-4 accessories that help above movements Abs
Hunter Richardson
>muh heckin Bakerino!!! Ironic shitposting
Jayden Rodriguez
>post them I have, just not recently Templates are easy and comfy. Just let me be me.
Conjugate is always no-true-scotsman. If you made gains, you were running conjugate. If not, you weren't running conjugate.
It boils down to being: >4 day UL, split between volume and intensity day >Max effort days are you using informal RPE to hit a heavy weight on a random exercise (rotate between 4-8 exercises) then back-off triples/fives/etc. >followed by volume work (rows, isolations, presses, etc.) >Dynamic effort is another way of doing volume work, take your max, multiply it by 50-60%, then do it for 12ish sets of 2 >afterwards do regular volume work again >throw in chains/bands on the first lift (ME or DE) to keep yourself from going stale >add in GPP as needed (basic cardio and/or stuff like sled pulls)
Congrats, you have a "Conjugate" program. Your ability to do well will be determined by your ability to accurately gauge intensity, fatigue, etc. If you aren't at 95%+ of you muscular potential, it's probably a bad idea to run Conjugate
Okay, this is what I have been doing. It's more fun than I expected and I have been enjoying things like pin presses and Bulgarian split squats but I'm kind of ready for a spreadsheet now.
Ayden Gutierrez
HORRRRREEEEYYYY SHEEEEEEEEEIRRRTT. kimcel could never do that with good form + you mog the shit out of him and blobby
William Jones
Why pants instead of board-shorts?
Wyatt James
The most virgin tier analysis of Kingjugate I've ever seen Never post again
