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Originally Posted by
alex bond
the conjugate method is designed for the geared lifter. Really, i think the raw lifter is better served by russian volume or old school tm/starr-esque 1 to 5 sets of 5. Most of these assistance exercises wsbb uses just hammer the hamstrings and triceps, when the raw lifter needs much more quads in the squat and chest and shoulders in the bench than the geared lifter does. i think the raw lifter is better served doing a lot of the competition lifts, whereas the geared lifter does a bunch of stuff to simulate wearing a suit without putting one on, like box squats, good mornings, etc. the most common "lack of strength" issues for raw lifters, that could be potentially solved through assistance lifts, are in the bottom halves of the squat and bench, and those are solved by squatting and benching more. whereas the geared lifter needs big hamstring explosion from a deadstop and needs to be able to have a big lockout in the bench, and both these needs can be effectively addressed with assistance. So i'm not sure how much this has to offer most of me as a raw lifter.