Conjugate Iron 2
Training for muscle size and maximal strength are not separate goals — they are tightly connected. This book explains how to build both systematically, without sacrificing performance or long-term progress.
This e-book is designed as the off-season and rebuilding phase between competitions, addressing hypertrophy, biomechanics, recovery, and intelligent workload management.
Inside, you’ll find:
• A detailed 10-week muscle-building program
• Clear parameters for load, intensity, and progression
• A wide range of hypertrophy-specific training modalities
• Extensive exercise variations and sample workouts
• Biomechanical analysis of the squat, bench press, and deadlift, including limb-length considerations
• Muscular, skeletal, and neural training adaptations
• In-depth discussion of volume, fatigue, and recovery
The material is based on nearly two decades of hands-on coaching and competition experience, combined with current strength-training science.
This book is suitable for:
Beginning lifters building their base
Experienced strength athletes seeking sustainable growth
Coaches looking to expand their programming toolbox.
Rather than chasing short-term pump or isolated methods, this manual focuses on structured hypertrophy that carries over to strength, longevity, and competition readiness.
A free preview is available to review the structure and approach before purchasing.
Contents
Origins
1. Accommodation and specificity
2. Hypertrophy in training
. Tendon health and muscular endurance
. Sarcoplasmic hypertrophy (muscle size)
. Myofibrillar hypertrophy (peak strength)
. Blood flow restriction
. Eccentrics
. Isometrics
. Drop sets
. Supersets
. Lengthened partial repetitions
3. 10-week muscle-building program
4. Sample workouts
5. Compound exercise variations
6. Isolation exercises
7. Dynamic work analysis – Part II
8. Squat mechanics
9. Bench press mechanics
10. Deadlift mechanics
11. Intensity and volume
12. Training adaptations
13. Examining fatigue and recovery
14. General rules