How To Add Max Effort Training To Your Workouts – What, Why, When & How
Written by: Kosta Telegadas, Executive Contributor
Executive Contributors at Brainz Magazine are handpicked and invited to contribute because of their knowledge and valuable insight within their area of expertise.
What is max effort training and who helped create It? The Max Effort Method is a strength training technique developed by Louie Simmons, the founder of Westside Barbell, one of the world's most successful powerlifting gyms. The Max Effort Method emphasizes the use of heavy weights and low reps to build strength, and it is based on the principles of dynamic effort and maximal effort training. Dynamic effort training involves lifting lighter weights at a high velocity, while maximal effort training involves lifting heavy weights for low reps. The Max Effort Method combines these two techniques, utilizing dynamic effort for warm-up sets and maximal effort for heavy sets.
Why It Is Important?
According to Simmons, the Max Effort Method is the most effective way to build strength because it focuses on the maximal recruitment of muscle fibers, which leads to improved neural adaptations and increases in strength. This approach to strength training is also beneficial for developing power, as the heavyweights used in maximal effort training can be lifted with maximum speed and force.
The Max Effort Method is not limited to a specific exercise or muscle group, as it can be applied to any lift or body part. For example, a powerlifter may use the Max Effort Method for the squat, bench press, and deadlift, while a bodybuilder may use it for bicep curls, tricep extensions, and leg presses.
One of the key principles of the Max Effort Method is progressive overload, where the weight lifted is gradually increased over time. This is achieved by making small, consistent increases in weight each workout while keeping the reps low. The goal of progressive overload is to continuously challenge the muscles, promoting growth and adaptation.
How Can We Implement It?
In addition to progressive overload, the Max Effort Method also employs variation, where the exercises are changed every 4-6 weeks. This prevents the muscles from adapting and helps to prevent boredom and burnout. The variation can be as simple as switching from a barbell bench press to a dumbbell bench press, or as complex as changing the grip, stance, or angle of the lift. See the examples below for a lower body max effort training day with the intent of improving the back squat. (Note: these are for the main lifts only, not the accessory lifts).
Week 1: Back Squat – Work Up to a 5 rep max
Week 2: Sumo Deadlift: Work Up to a 5 rep max
Week 3: Safety Bar Squat: Work Up to a 3 rep max
Week 4: De-load – Trap Bar Deadlift (3x6 @ 60% of 1RM)
Week 5: Back Squat + Chains – Work Up to a 3 rep max
Week 6: Barbell Deadlift: Work Up to a 3 rep max
Week 7: Safety Bar Squat + Chains: Work Up to a 3 rep max
Week 8: De-load – Trap Bar Deadlift (3x6 @ 65% of 1RM)
Week 9: Straight Bar Deadlift – Work Up to a 1 rep max
Week 10: Front Squat Up to a 1 rep max
Week 11: Week 8: De-load – Trap Bar Deadlift (3x6 @ 50% of 1RM)
Week 12: Back Squat – Test – Note Improvements from previous 1 rep max from week 1. Attempt to break lifetime personal record
When Is It Effective?
There are two important aspects to consider in training to enhance the effectiveness of the program. Primarily, in the 12-week outline above, every 4th and 8th week there is a de-load on the primary lift. The rationale behind this is to prevent overtraining and decrease the likelihood of injury due to maximal loading between 1-5 reps. Prior to re-testing the 1 rep max back squat on week 12, there is a de-load week placed on week 11. This will allow for the body to recover and reduce fatigue accumulated from the previous weeks in training. Simultaneously, this placement in the 12-week outline allows the coach to set the lifter up for success at breaking a lifetime personal record.
Another important aspect of the Max Effort Method is the use of accessory exercises, which are performed after the main lift. These exercises are designed to target specific muscle groups, support the main lift, and prevent injury. For example, after a heavy deadlift session, a powerlifter may perform good mornings, glute ham raises, or back extensions to strengthen the lower back, hamstrings, and glutes.
Putting It Together:
In conclusion, the Max Effort Method is a proven and effective approach to strength training, developed by Louie Simmons, and it has been used by many successful powerlifters and athletes to achieve impressive results. The combination of dynamic and maximal effort training, progressive overload, variation, and accessory exercises make this technique a comprehensive and well-rounded approach to building strength and power.
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Kosta Telegadas, Executive Contributor Brainz Magazine
Kosta Telegadas is a leader in the strength and conditioning for tactical athletes and martial artists all over the world. He found physical training as a necessity to grow up playing sports, help prevent injury & give back to the country that gave his family so much over the generations. Coach Telegadas has a Master's Degree from the University of Miami (FL) and over 7 years of coaching experience with both professional, college, high school & tactical athletes. He is currently the Head Coach/CEO of Telegadas Performance Training and dedicates his time to make physical training programs & remote coaching accessible to all. His mission: If you stay ready, you never have to get ready!
References:
Simmons, L. (2007). The Westside Barbell Book Of Methods (1st ed.). Westside Barbell. https://www.westside-barbell.com/
Verkoshansky, Y. (2003). Supertraining
Zatsiorsky, V. Kraemer, W. (2006). Science and Practice of Strength Training
