Max Effort Training-Max Effort Muscle!!!
The great Louie Simmons of “Westside Barbell” made “conjugated training” here in the western world popular back in the 1970’s. Since then there have been many coaches, athletes, and elite lifters to follow this method of training such as “Joe Defranco” of Defranco’s Training Systems and “Jason Ferrugia” of Renegade Strength Gym, as well as many others.
How do I get strong and what are the best methods to go about doing so? Well, let me give you some general rules and “guidelines” to help you get strong, get FITT, and dominate your opponenet in 2010!
There are alot of you who train as well as ”trainers’ or as I prefer to call them “rep counters” who seem to go through the motions without ever understanding the ins and outs of what it is that you’re trying to accomplish.
Brad Pitt in “Burn After Reading”
In this post I’m going to give you some better in site on why ‘max effort” training is beneficial and how “max effort” training will take you and your game to the next level.
Take a bodybuilder for example, you may notice that they have well defined muscles but in most cases are not throwing around a lot of weight. This is known as “sub-max” training which basciallymeans that they are pushing or pulling a load less than “max effort” for a desired number of reps short of failure; i.e. 10-15 reps.
This is a general method as well as most popular amongst regurlar gym goers. This method does produce muscle size and definition as well as balance and coordination however will not get you strong.
Example: Bodybuilding rep schemes or “Sub maximal”lifts for 10-15 reps with each rep takingmaybe 2 seconds eccentric (lowering of the weight) 1 second isometric (pausing the weight) and 1 second concentric (pushing/pulling the weight) creates tension in the muscle helping to tear it d0wn as well as better educate the movement pattern. 1-5 RM don’t allow for this type of coordination but due put the muscles under a ton of tension.
If you’ve been bragging on “sub max” reps then how is “max effort” going to produce “max muscle?’ Well, hold on I’m about to better explain….Ready?
Working out until failure has an issue – “overexertion.” Scientifically speaking a person can develop rhabdomyolysis or the break down of muscle fibers into the blood stream if the repeated method is over used.
READ TO SEE HOW IT ALL WORKS
There is what is known as “inter” and “intra” muscular stimulation. Without getting to sci-ency on ya one pathway stimulates the muscles and the CNS more effectively. Max Effort method uses heavy loads usually in the 1-5 rep range to produce the best adaptations for strength gain.
When performing the ME method your weight progression will consist of moving weights for no more than 5 reps with 3 being optimal.
When moving these heavy loads depending on your training age (how long you’ve been training) you’ll will be able to recruit more motor units. Your CNS is place under a great deal of stress and in order to move the weight as explosively as possible you have to recruit more motor units, faster, and more efficient better helping you move the weight. Think of it in these terms: dial up Internet versus broad band!
Another thing to note is that when using this method we are primarily focused on the muscle and how much weight we can move with optimal technique rather than specific movement patterns. By this I mean bench press or dead lift for muscles or repeated cone drills for coordination and movement skills.
PROS AND CONS OF MAX EFFORT TRAINING
Max Effort training has some limitations in that it’s very hard for your body to lift heavy weights at or above 90% for more than 3-4 weeks before your nervous system begins to weaken. Once this happens, strength and mental focus begin to diminish quickly resulting in “over reaching” and/or “over training.” (a future post on those topics to come)
Max Effort Training is not for the begging weigtht lifter or athletebecause you haven’t developed the proper technique, muscle strength, muscle endurance, balance, coordination, mental toughness, and bone density to handle such loads. Should you choose to think that you know everything and can wing it you will not only fail but get hurt in the progress and no one should ever get hurt in the weight room.
The Max Effort method does teach your body to strain and grind out your sets. It also helps develope your muscular system with the feel of greater weight. Another benefit is your able to test your might on a weekly basis barring the fact you’re rotating your lifts and keeping a good training journal.
Lets recap a few of the above, if you are just starting out or getting back into the swing of things lets make sure that you have a “base” level first such as GPP or general physical preparation PRIOR to ever thinking of attempting ‘max effort” training.
I would almost bet that most of you at one time or another have googled “strength training programs” or “look like Brad Pitt” thinking that if it worked for them it’ll work for you. Wrong!!
If you are more advanced say 2-3 solid years of in the trenches strength training then the “max effort” method is what you will need to challenge yourself both physically and mentally to push you over into your new PR.This also depends on which Max Effort lifts are used – a power clean or snatch is more fatiguing than the bench press. Take this into account when creating your program.
How Often Should You Rotate Your Max Effort Lift?
The Max Effort method trumps general “progressive overload” if you know when and how to rotate your ME exercises (conjugated training). Depending on your training history and your strength levels, you could rotate your ME exercise every week if you’re the advanced lifter or the 3rd for the intermediate lifter. This allows for your body and CNS to recover, stay fresh, continued progress, and year round use resulting in a stronger more efficient athlete. Along with rotating your ME exercise I also suggest that you rotate your rep maxes (RM) as well. For example, in week number one in the bench press you may try a 5 RM, while in week number 2 you go for a 3 RM, and in week number 3 you aim for a 1 RM and so on. This type of rep scheme has been proven to provide alot of success especially with EliteFTS’s and Jim Wendler’s 5/3/1 program.
How Long Should Your Max Effort Workout Last?
After your warm up, your workout should last no more than 60 minutes. Any longer than that your body starts producing a muscle damaging hormone known as “cortisol.” If it takes you longer than that then you are talking too much, your GPP sucks or you don’t have the right focus.
Travis Example Max Effort Workout
Here is an example of a current “max effort” training cycle that I’m using for my lower body session. I begin every workout with a “general warm up” followed by a “dynamic warm up” to better prepare my body and CNS for the rigorous training session. The first lift represents my “max effort’ movement while the others are supplemental used to increase my ME and GPP.
1. 15″ Box Squat with Purple Bands 3 RM
2. KB Front Squats 3×15
3. Bulgarian Sandbag Reverse Lunges 3×8 ea leg
4. GHR 4×10 w/mini band
5. Weighted Plank 3 x 45 sec
Whoa…..hold on, you’re only using 4 lower body movements? Yes Sir I am, like I stated above, ME work is very stressful on your CNS. In my case I usually perform 6-8 sets of 3 reps giving me a total volume of 24 on my primary movement with my other lifts adding to that volume as well as “supplementing” my ME movement ensuring that my supporting muscles continue to get stronger and move heavy weight.
Other Popular ME Lower Body Lifts
- Good Mornings
- Low/High Box Squats
- Buffalo Bar Good Mornings
- Buffalo Bar Squats
- Back Squats
- Cambered Bar Good Mornings
- Cambered Bar Squats
- Reverse Band Squats
- Reverse Band Deadlifts
- Bottom Squats
- Pin Pulls
Conclusion
In my experience there is no better way to build a “Solid Level” of strength as well as improve speed and power without using the “Max Effort” method of training.
Try my workout and let me know what ya think!!!
