Dynamic effort training
Hey everyone. I have a question about dynamic effort training. Alright, so I read in an article on the site (I'll post the link below) that for a dynamic effort lift you would be using 60% or less of your 1RM, but in what sort of rep and set ranges?
Thanks in advance for your help! :P
Typically for bench you would do 8 sets of 3 reps. For squat, 10 sets of 2 reps and for deadlift, about 10 sets of singles.
60% is about right but you may have to adjust slightly to make sure the reps are fast and explosive.
Nice article by the way...
I am going to move this over to the powerlifting section for some further answers.
Very cool, thanks a lot Flynn! Yeah it's a great article, filled in quite a few gaps for me.
I like to do 3 x 3 close grip, 3 x 3 med grip, 3 x 3 wide grip for a total of 9sets. I'll also switch to 5 x 5 sometimes. I think I use slightly more than 60% 1RM, but not sure since I don't know my 1RM.
More important than the percentage. is the speed. When I first started doing dynamic effort bench I was a 575 lb. raw bencher and I started with 275. I was not moving it nearly fast enough. It actually hurt to try and push that weight so fast. I ended up dropping down to 185. By the end of the 16 week training cycle I was throwing around 365 for speed bench. I ended up hitting my first 600 raw.
I'm with Vincent. Too many people get hung up on the percentages when in fact they should be using a lighter weight initially to get their speed up.
Often times people feel that they have to be using heavy weight to get a higher max, but on DE day it's not about the weight so much as it's about speed.