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Strength Training Methods 

It is helpful to trainers and trainees if strength training is classified according to methods of attaining maximal muscular tension (ref 1). There are three primary ways to achieve muscular tension:

1. Lifting a Maximal Load – Max effort method (this post).

2. Lifting a Non Maximal Load Until Failure – Repetition Effort.

3. Lifting A Non Maximal Load at The Fastest Speed Popular – Dynamic Effort.

Keep in mind this is a discussion of “Strength Training Methods.”  You can certainly lift submaximal weights for warm up or recovery, but we aren’t going to classify those as strength training.  Also the submax effort method is a supplement to the primary categories above.

Max Effort Method

The central nervous system (CNS) adapts to the load placed on it.  Max Effort method uses heavy loads to yield the largest adaptations in strength.

To perform the max effort method progress to heavy weights for 1 to 3 repititions per set. The heavy load (near max weight) recruits the most motor units. The lifter will learn to fire these motor units in a more efficient and improve motor coordination (your body’s “wiring” for using muscle). During max effort we are primarily training muscles rather than movement. I will clarify. The purpose of an agility ladder is training a movement. Heavy squat is for training muscles.

Limitations of Max Effort

Despite what I’ve seen on some funny YouTube videos – heavy squats won’t cure cancer, poverty, or anything else like this.

Also, more seriously, the max effort method is not for beginners.  Instead, they should start with General Physical Preparedness. Beginners will not have the technique, required muscle strength, or the muscle coordination to perform the lifts.  The side effect of using the max effort method too early will be a high risk of injury. So, for all the young lifters here, make sure you complete your GPP and basic training BEFORE you even attempt max effort lifts.  Not only is there a high risk of injury, but you will not see the gains since the lifts will not be performed efficiently.

I see people looking for “beginners weight training programs” all the time in forums, and other new people recommending heavy deadlifts and so forth.  Dangerous and inefficient…but I digress.
For more advanced lifters, the Max Effort method is very fatiguing both mentally and physically which may lead to burn out.  This is common when Max Effort is used too much (daily).
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.

Sample Max Effort Workout

Try this workout on for size your next lower body day!  The primary lift represents the max effort movement, while the rest is repetition and GPP.

1.  Deep Squat 4 x 3, 2 x 2
2. Romanian Deadlifts 4 x 6
3. Split Squat to RDL 3 x 12 (Video)
4. Core Bridge Series (30 sec middle, 30 left, 30 right x 3 sets w/ no rest)

Only 3 leg exercises?  Yes, Max effort workouts are especially taxing during the primary lift.  Notice that is 6 sets so do not just look at the number of lifts, but at the volume of sets and reps.

Conclusion:I find Max Effort essential for strength development in both athletes and for real world strength development.  This method must be used properly to see continuous results as fatigue or form issues could become limiting factors.

Repeated Effort  

Now I’m talking about the submaximal and repeated effort methods.  I am putting these two together, as Zatsiorsky writes “the stimulation of muscle hypertrophy is similar in the two methods.”

The difference is submaximal refers to lifting a load less than the maximal weight for reps.  Repeated effort refers to lifting that same weight to failure. Both methods are used for gaining muscle size. Additionally the submaximal method is good for muscle coordination.  Example:  Submaximal lifts for 10 reps with each rep taking (for example’s purpose) 1 second each. Every rep will “educate” the muscles on how to fire.  The muscles don’t learn this coordination when lifting for 1 rep. Compared to the Max effort method, these two methods have a lower chance of injury. Ready to get grow your muscles with these methods?  Hold your horses…

Here’s The Catch

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.

But here’s the good news.  I doubt you are anywhere close rhabdomyolsis, so don’t panic.  However, pay attention to your overall volume in the strength program as well as the reps for each individual lift.
What qualifies as lifting until failure? Lifting until failure is both a physical and MENTAL feat.  I have seen very few people that have been able to flip the mental switch, truly blast through that wall, and work until true failure.  This is rare.  More likely, a person lifts with too high of a training volume and the overall workout is what causes over training, not just a single set.

Also, these workout methods involve the later sets to be performed fatigued, which will have a diminished training effect.

Lifting to Failure – Yes or No? 

Lifting to failure will have benefits for muscle hypertrophy and often over looked, mental strength.I do have the athletes occasionally perform sets to failure.  Here are some guidelines that I like to follow:

• Do not perform multiple sets of the same exercise to failure back to back.  For example, I do not have them perform 5 sets of push ups until failure at the start of a workout
• Do not finish EVERY exercise in a workout to failure. 
• Keep in mind the other training methods and avoid performing back to back workouts with similar exercises until failure. 
• When using the submaximal method, pay attention to the rep speed and have them performed at a similar pace. 
• Listen to the athletes.  If they are beat down, don’t make it worse.

“No pain, no gain.”  “Perform that exercise to failure and then perform three more!” These sayings have a time and place, but not for well trained athletes in an effective workout program.   The above guidelines will help maximize your gains while using the repeated effort and submaximal effort methods – and avoid over training.

Dynamic Effort Explained

Dynamic effort lifts involve moving a submaximal weight with maximal speed.  The percentage of your 1 RM used for dynamic effort workouts depend on how trained and experienced you are with the dynamic effort method.

With this method of strength training, as with all methods, lifters should keep good for for maximum results and safety. Example of a dynamic effort set:  Bench Press 8 x 3.  Lower the weight quickly to right above the chest, reverse directions and press it to lock out as fast as humanly possible.  If the lifters 1Rm is 400 lbs example sets could be 185 x 3 sets, 200 x 3 sets, 225 x 2 sets.  Increasing weight is not as important as increasing speed and rate of force development.

Benefits of Dynamic Effort Training

The Dynamic Effort Method primary benefits:

• Increased maximal strength
• Improve the rate of force development
• Improve explosive strength

When you properly, the lifter will increase how fast they can move the weight (rate of force development).  Not only will this have carry over to max strength, but dynamic strength is CRUCIAL for athletes!

Ever see an athlete that looks like they can barely move with their arms that can’t touch their sides and walking with stiff legs?  Chances are they never performed the dynamic effort method correctly (or proper mobility drills).

Dynamic Effort Lifts

Part of the beauty of the dynamic effort method is that it can include almost any barbell exercise and a lot of bodyweight vartions.  Here is a partial list of exercises that can fit into the dynamic effort category WHEN PERFORMED WITH THE PROPER WEIGHT.

• Bench Press
• Deadlift
• Squat
• Olympic Lifts
• Box Jump and variations
• Broad Jump
• Throwing (tire, keg, med ball)
• Med ball passes
• Light tire flips  

Coach’s NoteA few things to remember BEFORE trying the dynamic effort method.  This is NOT a beginners method.  Proper general physical preparedness must be completed prior to any of these strength training methods.  

I haven’t read this many places online before, so please pay attention to this tip!  An lifter must be able to decelerate weight before they can accelerate it.  Here’s what I mean.  An athlete needs to know how to land before they can jump.  Deceleration jumps and GPP are a great idea to specifically prevent knee injuries. Lastly, the DE method is often performed incorrectly based on the number of reps that people choose.  LOW REPS should be used so fatigue does not largely effect the movement.  A HUGE mistake is when people think more is better and perform 3 x 25 box jumps for example.  Not good for dynamic strength.

Conclusion:Use all three methods of strength training for your program.  Alternating lifts, speed, and reps will help your body from accommodating and will continue adaptation.

GET DYNAMIC.