View Full Version : Conjugate method question

03-05-2009, 01:15 AM

I am currently training on a weekly cycle of the Russian conjugate method. One week max effort method, one week repetitive effort method. I have a few questions:

Question 1
Is it better to pyramid up on 3 week cycles instead of strait out switching back and fourth? For example:

Week 1: 12reps x 3sets (70% 1RM)
Week 2: 10reps x 3sets (75% 1RM)
Week 3: 8reps x 3 sets (85% 1RM)

Week 4: 6reps x 4 sets (90% 1RM)
Week 5: 4reps x 6 sets (95% 1RM)
Week 6: 3 reps x 8 sets (95% 1RM)
Week 5: active rest/light GPP work.

Week 6: repeat from beginning


Week 1: 10reps x 3 sets (75% 1RM)
Week 2: 5reps x 5sets (90% 1RM)
Week 3: 10reps x 3 sets (75% 1RM)
Week 4: 5reps x 5sets (90% 1RM)

The above isn't for ALL exercises...only for the power lifts.

Question 2
However, I'm wondering if it's it advisable to do only 1 MEM exercise per workout? I work out 5x/week, and I want to do 3MEM exercizes in one day, every other day.

For example:
3x MEM CHEST DAY: Max effort Flat bench, Incline Bench, Decline Bench

(another example)

3x MEM BACK DAY:Max effort rows, deadlifts, pullups.


1x MEM CHEST DAY: Only flat bench (incline and decline become 8rep x 3 set exercises.)

1x MEM BACK DAY: Max effort deadlifts only

Question 3
Do I need to cycle my MEM exercize every time I hit a new MEM cycle? Say...change flat bench to floor press?

Any input would be appreciated. Thanks.

03-08-2009, 09:57 AM
Beserker squats.

03-08-2009, 01:22 PM