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1/23/2015 4:42:23 PM - Chris
How should I distribute the assistance/repetition work on the basic 4x/week conjugate scheme for someone that is not new to powerlifting, but is new to conjugate training (specifically raw conjugate training). I know that the law of individual differences applies, but could someone help me with a staring point? (i.e. Higher reps on one day than another? More volume on DE days than ME? etc.)

Thanks so much,


It depends on how you recover from workouts.

I can't bench twice in a week but I can do assistance work like pull ups twice a week. I can't do triceps twice a week but I can do biceps twice a week no problem

You need to experiment. On your me days I would focus on the actual muscle groups that directly move the lifts. This would be the triceps hams quads low back and the like. On de days hit the lats biceps upper back and the like. Abs and recovery work should be done several times per week.

Try that and grow from that. Throw in a tricep ext on de day and if you can still be fresh and strong on me day. you may benefit from the higher frequency format. If you can't just be sure to hammer things once per week and let rest do its thing.

Good luck.

Scott Yard

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