High-Volume vs Low-Volume for Conjugate Method

IronBearRU · Post by **IronBearRU** » Fri May 29, 2026 2:30 am

How much volume are you guys running on your dynamic effort days? I am running Westside style but my recovery is taking a hit.

SlavPower · Post by **SlavPower** » Fri May 29, 2026 3:05 am

Keep the main speed sets strict. 10x2 for squats at 50-60% plus bands. If accessories are killing you, drop down to 3 movements max.

GarageLifter303 · Post by **GarageLifter303** » Fri May 29, 2026 3:40 am

I had the same issue in my garage setup. I cut accessory volume by 30% and my primary max effort lifts shot straight up.

RusTitan · Post by **RusTitan** » Fri May 29, 2026 4:12 am

You need more GPP work. Sled pulls on your off days will fix your recovery fast, my friend.

MuscleYankee24 · Post by **MuscleYankee24** » Fri May 29, 2026 4:45 am

Agreed with RusTitan. Sled dragging flushes out the lactic acid without adding axial loading stress.

IronBearRU · Post by **IronBearRU** » Fri May 29, 2026 5:15 am

I currently do zero sled work. I will purchase a heavy dragging sled this weekend.

SlavPower · Post by **SlavPower** » Fri May 29, 2026 5:50 am

Good. Also ensure your bar speed stays high on DE days. If bar slows down, you are building fatigue, not power.

GarageLifter303 · Post by **GarageLifter303** » Fri May 29, 2026 6:20 am

Exactly. 30 seconds rest maximum between those dynamic sets. Keep the intensity crisp.

RusTitan · Post by **RusTitan** » Fri May 29, 2026 7:00 am

What percentages are you using for the dynamic bench work?

IronBearRU · Post by **IronBearRU** » Fri May 29, 2026 7:35 am

I have been using 55% of my straight weight max plus mini bands for 9x3.