Repetition Effort (RE)

Repetition Effort (RE) Work is one of the three primary training methods used in the Westside Barbell Training System and Conjugate Method, along with Max Effort (ME) Work and Dynamic Effort (DE) Work. Developed by Louie Simmons, the Conjugate Method incorporates RE Work to build muscular hypertrophy, endurance, and structural balance, serving as the foundation for long-term strength development.

Unlike ME Work, which focuses on lifting maximal weights for single reps, and DE Work, which emphasizes speed and explosive strength, RE Work is designed to increase muscle size and volume, which directly contributes to force production. This method enhances an athlete’s ability to tolerate heavy training loads, supports recovery, and fortifies weak points that could otherwise limit progress in the squat, bench press, and deadlift.

By integrating RE Work into the Conjugate System, lifters develop the necessary muscle mass and work capacity to sustain progressive overload while reducing the risk of injuries. This method ensures that all supportive muscle groups are well-conditioned, improving overall efficiency in powerlifting movements.

Purpose of RE Work in the Conjugate System

Muscle Growth (Hypertrophy) – Increasing muscle cross-sectional area contributes to greater strength potential.
Strengthening Weak Points – Targeting lagging muscle groups that affect squat, bench, and deadlift performance.
Joint and Tendon Health – High-rep work with moderate loads strengthens connective tissues, reducing injury risk.
Improved Work Capacity – Higher-volume training builds endurance and recovery capacity for heavy ME and DE Work.

How RE Work is Implemented in the Program

Performed After Main Lifts – RE Work is included after ME and DE lifts as supplementary volume to reinforce strength gains.
Rotated Every 4 Weeks – Exercises are cycled to prevent adaptation and maximize hypertrophy.
Focused on Weak Points – RE exercises specifically target limiting muscle groups in the squat, bench, and deadlift.

Repetition Effort (RE) Work Exercise Selection

Lower Body (Squat & Deadlift Assistance)

Glute-Ham Raises – 4-5 x 10-12
Leg Press (Paused Reps) – 5 x 10
Belt Squats – 3-4 x 10-15
Sumo Romanian Deadlifts (RDLs) – 3-4 x 12-15
Single-Leg Step-Ups – 3-4 x 12-15 per leg

Upper Body (Bench & Pressing Assistance)

Football Bar or Dumbbell Bench Press – 3-4 x 8-12
Barbell or Dumbbell Overhead Press – 3-4 x 8-12
Dips or Weighted Push-Ups – 3-4 x 10-12
Dumbbell Incline Press – 3-4 x 8-12

Back & Grip (Essential for All Lifts)

Pendlay Rows or Bent-Over Rows – 3-4 x 8-12
Lat Pulldowns or Pull-Ups – 3-4 x 10-12
Farmers Carries (Grip & Core) – 3-4 x 50 feet
Hammer Curls (Grip & Biceps) – 3-4 x 8-12

Core & Stability Work

Hanging Leg Raises – 3-4 x 15-20
Weighted Planks – 3 x 60 sec
Banded or Cable Crunch Downs – 3-4 x 10-15
Side Planks or Suitcase Carries – 3-4 x 45 sec per side

Programming Guidelines for RE Work

Intensity: 60-75% of 1RM, moderate weight with focus on full range of motion and controlled tempo.
Volume: 3-5 sets per exercise, 8-15 reps per set.
Rest Periods: 45-90 seconds for isolation movements, 60-120 seconds for compound assistance work.
Frequency: 2-4 RE exercises per session, depending on training volume and recovery capacity.
Variation: Exercises rotate every 4 weeks to prevent adaptation and stagnation.

Final Thoughts on RE Work

Essential for progress – RE Work reinforces hypertrophy and muscular endurance, helping ME and DE Work become more effective.
Strategic placement in the program – Always performed after main lifts, focusing on weak points and lagging areas.
Tied to individual needs – Exercises should be adjusted based on personal weaknesses and movement deficiencies.

Repetition Effort Work is the foundation for long-term strength development. It builds muscle, supports recovery, and creates a more resilient athlete. Ensure that you implement RE Work correctly to maximize strength and muscle gains.