No matter what lift you’re training or exercise you’re doing, you’re aiming to do 1 of 3 things:
- Lift as heavy as possible
- Lift a light weight as fast as possible
- Lift a moderate weight for moderate-to-high reps close to muscular failure
These three methods were first outlined by pioneering sports scientist Dr. Vladimir Zatsiorsky, but they were truly brought to the forefront of powerlifting by the late Louie Simmons of Westside Barbell. Louie categorized them as the:
- Max Effort Method
- Dynamic Effort Method
- Repetition Effort Method
Max Effort Method
This one is simple. Lift as heavy as possible for a 1-rep max. This teaches lifters to strain through tough sticking points, maintain technique under heavy loads and produce as much force as possible. By-the-book max effort training calls for 1RMs, but many coaches and lifters have successfully used sets of 2-5 reps at near-maximal weights (9-10 RPE). The point is to strain and grind.
Dynamic Effort Method
Also known as “speed work,” the goal is to move a submaximal weight as fast as possible for low reps. This theoretically improves bar speed and rate of force development. The efficacy of the dynamic effort method continues to spark debate among lifters and coaches, but if you take anything from it, it’s this: if a weight is light, you’d better move it fast if you want it to make you stronger. Otherwise, you’re just going through the motions.
By definition, most of the training we do for the main lifts falls into this category. For example, if we do 3 sets of 3 reps @ 8 RPE, it’s not quite heavy enough to be max effort. And it’s not enough reps or close enough to muscular failure to be the repetition effort method (more on this next). Therefore, if we want to get stronger with submaximal weights, we’ve got to perform every rep with the intent to be as fast as possible. No reps off.
Repetition Effort Method
This is your accessory or “bodybuilding” work. Rows, lunges, curls, direct core training, etc. The weights are much lighter, therefore the reps are higher. The goal is to add muscle mass to the muscle groups that move the bar. More muscle equals more force production potential. Mass moves mass.
For the repetition effort method, choose a weight that lets you get 1-3 reps away from failure within the 8-20 rep range. Going to failure occasionally is OK, but not necessary to build muscle.
Combining the Methods
Without even realizing it, we often combine these three methods within a single training session. It’s fairly logical and follows the heavy-to-light, specific-to-general approach that often gets taught in exercise science programs and training certifications.
Here’s an example of a lower body day:
- Squat: work up to a 3RM, then 5 total reps @ 90% of top set (max effort method)
- Deadlift vs. Chains: 8 sets x 3 reps @ 60% of 1RM plus 4 chains, 60 sec rest (dynamic effort method)
- Glute Ham Raises: 3 sets x 1 rep in reserve (repetition effort method)
- Ab Wheel Rollouts: 3 sets x 1 rep in reserve (repetition effort method)
The main competition lift is done for max effort to build sport-specific maximal strength, the supplementary lift (a close relative of a competition lift) is done for dynamic effort to improve bar speed and technique, and your accessory lifts use the repetition effort to build muscle.
One Out of Three Ain’t Bad
No matter what exercise you’re doing, ask yourself, which of the three methods are we using? It’s usually quite obvious, and let that guide your focus. Grind, explode or go near failure. If you do those three things, you’ll get stronger no matter what.