Strength Training Max Effort Method

 

 

The process of max effort is regarded as being superior with respect to improving both inter-muscular and intramuscular coordination (the central nervous system and the muscles adapt only to the load placed on them). This method should be used to bring about the greatest strength boosts. With it, the maximal number of motor units is stimulated with ideal discharge frequency, and the trainee then learns to augment and memorise these alterations in motor coordination (on an involuntary level). It should be noted that studies have shown that training at 90% and above for three consecutive weeks will actually impede the beneficial effect as adaptation occurs and the stress on the body soars rapidly. This, however, is dodged by switching the main exercise either every week or every three weeks. The basic application of this method is to choose one compound movement for the first movement of the day and work up to a 1RM (one repetition maximum). Two days are dedicated to max effort training (one for the squat and deadlift, and the other for the bench press). Typically, there are three sets of five repetitions, three sets of three repetitions, one set of two repetitions, and lastly three sets of a single repetition (the last three should consist of 90%, 100%, and an attempt at a new personal record!).

Back to blog

Leave a comment

Please note, comments need to be approved before they are published.

  • The Ultimate Guide to Supplements for Women Over 40: Boost Your Health

    The Ultimate Guide to Supplements for Women Ove...

    Hi there! I'm excited to share my expertise on nutritional support for women entering their 40s and beyond! After years of studying women's health and hormonal transitions, I've developed a...

    The Ultimate Guide to Supplements for Women Ove...

    Hi there! I'm excited to share my expertise on nutritional support for women entering their 40s and beyond! After years of studying women's health and hormonal transitions, I've developed a...

  • Top Supplements for Extreme Fatigue: Find Your Energy Boost Solution

    Top Supplements for Extreme Fatigue: Find Your ...

    The Best Supplement for Extreme Fatigue: Boost Your Energy Today Persistent, debilitating fatigue can transform daily activities into overwhelming challenges. When extreme tiredness doesn’t resolve with adequate sleep or rest,...

    Top Supplements for Extreme Fatigue: Find Your ...

    The Best Supplement for Extreme Fatigue: Boost Your Energy Today Persistent, debilitating fatigue can transform daily activities into overwhelming challenges. When extreme tiredness doesn’t resolve with adequate sleep or rest,...

  • What is Kale and Why is it So Nutritionally Rich?

    What is Kale and Why is it So Nutritionally Rich?

    Kale is a Nutrient-Rich Superfood Kale is a delicious and nutritious leafy green that is packed with vitamins, minerals, and antioxidants our bodies need to function properly. It is particularly...

    What is Kale and Why is it So Nutritionally Rich?

    Kale is a Nutrient-Rich Superfood Kale is a delicious and nutritious leafy green that is packed with vitamins, minerals, and antioxidants our bodies need to function properly. It is particularly...

1 of 3