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...
This is the true joy in life, the being used for a purpose recognized by yourself as a mighty one; the being thoroughly worn out before you are thrown on the scrap heap; the being a force of Nature instead of a feverish selfish little clod of ailments and grievances complaining that the world will not devote itself to making you happy - George Bernard Shaw
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.
Can't wait 'til tomorrow, 'cause I get stronger every day!
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.