The 80/20 principle as it relates to the conjugate method states that:
80% of your training should consist of special exercises.
The remaining 20% consists of your main barbell lifts.
WAIT SO ARE YOU SAYING A BACK SQUAT IS NOT SPECIAL???
No Karen, stay with me.
A Special Exercise is defined as:
Exercises that are similar in the execution of the classic lift and are used to increase strength and form.
This work can be instrumental in helping add lean muscle mass as the rep ranges (6-20) will facilitate muscular hypertrophy and time under tension will be significantly higher than your max effort and dynamic effort work.
SPECIAL EXERCISES ARE F*CKING AWESOME and have 4 HUGE BENEFITS:
1. SINGLE JOINT WORK
Just as a bodybuilder spends a significant amount of time isolating specific muscle groups, the Conjugate Method employs a high volume of hypertrophy work. In an effort to target where we may be lacking, we can add a high volume of work without the risk of overworking compensation patterns.
2. ADDED VOLUME
It’s much safer to push the volume of a unilateral movement like a split squat in comparison to a bilateral movement like a back squat. Plus, pushing the volume on compound movements carries inherent risks of overuse injury.
3. TIME UNDER TENSION [TUT]
Because unilateral work requires less skill and neural demand, we can increase loading and volume, thereby increasing time under tension.
This leads to increasing muscular hypertrophy and most trainees that object to using the conjugate method are simply uninformed about its influence on body composition.
Let’s be clear, if done correctly you’ll be able to add LBM relatively fast and evenly.
4. INCREASE MAIN LIFTS
If you want your sexy movements like squats, pulls, and Olympic lifts to go up, then you have to prioritize where you are weakest. For most, it’s as simple as adding more direct posterior chain work to see noticeable gains.
Remember, technique will only take you so far. At some point, you need to get stronger and we cannot think simply squatting and pulling alone will continuously bring our lifts up.
FUN FACT: the average Deadlift at Westside Barbell is 860, yet they rarely pull off the floor.
