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High-Volume vs Low-Volume for Conjugate Method
Posted: Fri May 29, 2026 2:30 am
by IronBearRU
How much volume are you guys running on your dynamic effort days? I am running Westside style but my recovery is taking a hit.
Re: High-Volume vs Low-Volume for Conjugate Method
Posted: Fri May 29, 2026 3:05 am
by SlavPower
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.
Re: High-Volume vs Low-Volume for Conjugate Method
Posted: Fri May 29, 2026 3:40 am
by GarageLifter303
I had the same issue in my garage setup. I cut accessory volume by 30% and my primary max effort lifts shot straight up.
Re: High-Volume vs Low-Volume for Conjugate Method
Posted: Fri May 29, 2026 4:12 am
by RusTitan
You need more GPP work. Sled pulls on your off days will fix your recovery fast, my friend.
Re: High-Volume vs Low-Volume for Conjugate Method
Posted: Fri May 29, 2026 4:45 am
by MuscleYankee24
Agreed with RusTitan. Sled dragging flushes out the lactic acid without adding axial loading stress.
Re: High-Volume vs Low-Volume for Conjugate Method
Posted: Fri May 29, 2026 5:15 am
by IronBearRU
I currently do zero sled work. I will purchase a heavy dragging sled this weekend.
Re: High-Volume vs Low-Volume for Conjugate Method
Posted: Fri May 29, 2026 5:50 am
by SlavPower
Good. Also ensure your bar speed stays high on DE days. If bar slows down, you are building fatigue, not power.
Re: High-Volume vs Low-Volume for Conjugate Method
Posted: Fri May 29, 2026 6:20 am
by GarageLifter303
Exactly. 30 seconds rest maximum between those dynamic sets. Keep the intensity crisp.
Re: High-Volume vs Low-Volume for Conjugate Method
Posted: Fri May 29, 2026 7:00 am
by RusTitan
What percentages are you using for the dynamic bench work?
Re: High-Volume vs Low-Volume for Conjugate Method
Posted: Fri May 29, 2026 7:35 am
by IronBearRU
I have been using 55% of my straight weight max plus mini bands for 9x3.