Conjugate question

[SoupNaziNazi]

I'm familiar with how if doing the same lift of singles for up to three weeks straight the CNS begins to fatigue and regression starts to settle in so the max effort lift from week to week is always changed to avoid this. My question may be considered silly/stupid for some but I'm curious if you could do singles for incline weeks 1 and 2 and then do singles for floor press weeks 3 and 4 and then back to incline for 5 and 6 and rinse and repeat. So only alternating those two lifts every two weeks. Would u still be avoiding the CNS fatigue from maxing the same lift for 3+ weeks in a row? Any advice is welcomed

 

[rob112]

If you are going for a Westside style of training like that I would find some experienced lifters and see how they run it. What you have given here is a very small piece to a large puzzle. Maybe check out some classic Dave Tate's periodization bible articles over at T-Nation. Good reads.

 

[SoupNaziNazi]

If you are going for a Westside style of training like that I would find some experienced lifters and see how they run it. What you have given here is a very small piece to a large puzzle. Maybe check out some classic Dave Tate's periodization bible articles over at T-Nation. Good reads.

I'm just curious as to people's thoughts. I know it's a small piece but that's what I'm focusing on here. Just opinions on that small piece. I'm not necessarily going for strictly west side. Kinda just experimenting

 

[asooneyeonig]

fyi, there is no strict westside. it is a guideline or principles. i like to call it the american conjugate system, or ACS for short.

i would say your example could work, if it works for you. that is where ACS takes experience, a coach, and/or great teammates. you have to know your weak links and what lifts will fix those links and what intensity, frequency and volume will help. you have to know when your weak links changes and what lifts will help with the new weak links. you have to know how long you can keep doing a max movement before your body cannot handle it anymore. a book cannot tell you how to do these things. experience can and just by you asking this question it tells me you do not have that experience yet.

a great way to learn more about westside is to learn about the cube. it takes many of the principles of westside and explains them much better than loui's wandering ramblings. it is also my opinion that if you need to ask questions on westside you are not ready for westside and the cube can get you there. it can help you know what it takes to fix weak links as well as allowing you to learn the skill of the lifts which most people ignore and never become great because of it.

 

[Doomzday]

As asooneyeonig said, it could work.

But basically I would say to try it out.

Try it and you'll know for urself

 

[herderdude]

Remember that you can take those lifts and add in a ton more variables just from changing grip width. So weeks 1 and 2 you could do incline press with your grip a thumb away from the smooth part of the bar, then weeks 3 and 4 have the same grip for floor press. Then do 5 and 6 with pinkies on the rings, same on 7 and 8. Then you could do inclines off of boards or with your fingers butted up to the slicks. Another variable you could add in on those moves are bands or chains instead of straight weight. Even the amount of bands or chains will make a little difference. I'd like to see more variety, but you could make that work.