The Five Biggest Contradictions in Fitness
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The Five Biggest Contradictions in Fitness

Itís no secret that when people contradict themselves, it has the effect of making the flaws in their actions or statements seem glaringly obvious. But what about when WE ourselves get caught contradicting ourselves by someone else?

By: Nick Tumminello Added: January 6th, 2014
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Thread: Dynamic Effort

  1. #1
    Senior Member Levantar's Avatar
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    Dynamic Effort

    Any help here would be appreciated. Can someone give an example of a DE day with deadlifting and Good morniongs?

    Right now I max my dead at 345 x 5 on my normal routine. I was trying to add some DE into my routine because it's always just been Max Effort. What % of my ME day should I be using. I wanna incorporate in all of my routine.

    Thanks

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  3. #2
    Senior Member Levantar's Avatar
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    Is this pretty much it?


    "Max effort: Push into a brick wall and try to move it. Keep pushing as hard as you can until it moves. Don't stop pushing.

    If you get off the bench after a set and it was easy, it wasn't max effort, add weight and do it again. If you pushed halfway up and quit when the going got tough, it wasn't max effort. If it took you 30 seconds to press through a sticking point and you made the weight (or passed out) you're doing max effort work.

    Dynamic work: Use the same force you would use for max effort, but do it faster with less weight."

  4. #3
    Iron4Life
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    Your DE work should be about 40-60% of your ME....

    It's based upon the Westside template... take a look at some on the material here:
    http://www.westside-barbell.com/articles.htm

  5. #4
    Iron4Life
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    Or you can read this old ALN article:
    http://www.wannabebig.com/article.php?articleid=46

    or do a Google search on "Louie Simmons" Westside DE

  6. #5
    Senior Member Levantar's Avatar
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    Thanks for the help bearwolf... I have another question for you. In the sample routine the article from ALN gives it says on the ME days to work up to a single or triple. I assume that means your 1 rep max or 3 rep max correct? Either way, what would your progression be for reps on ME day when working up to a big triple or single?

    Also for the rest of the ME day workout should I be giving Max Effort and going to failure on all the lifts on that day (including the assistance work) going as heavy as I can go? Or is that just for the first exercise (for example good moringings in this case)?


    Thanks

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