The Conjugate 5-Pound Rule

One of the biggest misconceptions about Conjugate training is that it’s all about maxing out. People see bands, chains, and heavy singles and think we’re chasing lifetime PRs every week. That couldn’t be further from the truth.

The real goal? Beat the variation by 5 pounds.

It’s not about ego, it’s about measurable, consistent progress. If you benched 315 off a 2-board last week, you’re aiming for 320 next time you hit that variation.

That’s it — five pounds.

Even if you could push 335 that day, it’s not always the smart move. Think about the long game. The last thing you want to do is burn out, fry your nervous system, and have nowhere to go next time that lift comes back around.

But if you hit 320 this week, and every few weeks you’re stacking those little wins, the math adds up quick. Five pounds here, five pounds there. That’s how you build long-term strength.

The beauty of Conjugate is in the rotation. You cycle through your main movements, and when they come back around, you test yourself again.

That’s the secret to staying strong for years, not just weeks.

So stop chasing lifetime PRs and start building them five pounds at a time.