If you want to work with a program that emphasizes Prilepin, conjugate method is the go to. Here’s the caveats on conjugate:
- You’re going to probably use too much weight on dynamic effort days. If you don’t have a coach, it happens.
- It relies on you being able to program assistance work based on your weakest part of your lifts. This requires either a knowledgeable coach or a lot of knowledgeable and honest self assessment.
- You’re going to spend a lot of time learning how to properly use bands and chains as they are integral.
- You’re going to have to really study it to understand because it is not a preworked program as much as it is a method.
- Unless you’ve actually plateaued on a more traditional program, you’ll go through all of this to get the same gains for a while.
Even on a conjugate system, you’ll only train deadlift heavy once a week and you’ll go weeks without deadlifting heavy because conjugate training is just as much if not more bar speed (as is Prilepin). You will need to have access to people that can diagnose your weak spots in a lift effectively as well as assistance work will make up 80% of your training volume.
That is not to dissuade you from doing a conjugate program, but to tell you the reality of it. Once you’ve got a couple years under your belt, it’s great. I train conjugate and I love it, but I’ve also been in and out of weight rooms since I was 12. I had a 400+ deadlift and squat and was headed to a 400 bench prior to injury. If there’s a certified trainer in your area, this changes the learning curve a good bit and it’s a great program.
A final word of warning: training conjugate, especially if you tend to the heavier side of things, is not about looking jacked. You will not get some of the aesthetic benefits that other systems offer. Look at Chuck Vogelpohl and Louie Simmons. They’re monsters and absolute beasts, but if one of your goals is aesthetics, it’s not your program. If all you care about is straight up horsepower, there’s nothing like it in my opinion.
If you want to learn more, you can download a seminar from Westside Barbell for like $20 and get the information straight from the horse’s mouth. Buy Louie’s Book of Methods and read stuff from the guys at the gym. They post their workouts so it’s not like it’s top secret.