You may have heard about the Dynamic Effort Method before, but do you know what it is, how to do it properly, and the pros and cons? In this post, you’ll learn all there is to know about The Dynamic Effort method.
What is the dynamic effort method? The Dynamic Effort Method is a training method where you lift a submaximal amount of weight with maximal effort. The goal of The Dynamic Effort Method is to develop greater force output than you would achieve by lifting heavier and slower. By doing so, you should increase your overall strength significantly.
When boiled down to the core, the Dynamic Effort Method is “just” moving the weight faster than you normally would. But, of course, there is a lot more to it, which we will get into.
Another thing you must know is that The Dynamic Effort Method isn’t an independent training system but a part of a system including the Repetition Method and Max Effort Method.
Dynamic Effort Method: Reps, sets & training frequency
The key philosophy behind the Dynamic Effort Method is that while you can’t train with heavy weights every day, you can still do the Dynamic Effort Method and improve your ability to exert maximal force in reps with lighter weights.
People who do the Dynamic Effort Method will often do 2-4 workouts a week, where they do a lot of sets but very few reps. An example of this could be around 10 sets of 2-4 reps for all the major lifts such as squat, bench press, deadlift, etc.
Many people will experience that the Dynamic Effort Method is kinda reversed of how they usually train, where reps are low, but the number of sets is high.
How to do the Dynamic Effort Method
When you’re doing the Dynamic Effort Method, you have to be aware of how much weight you’re putting on the bar. Some lifters load the bar with 40% of their 1-rep max, while others go as high as 80%. How much you should load on really depends on your personal preferences and level. We recommend trying out different loads and figuring out what works best for you.
In general, experienced lifters with great technique can often get a lot out of using lighter weights, while new lifters may need to use heavier weights to get the right impact.
When performing the Dynamic Effort Method, you need to exert all your force on the bar to move it up. Therefore, the bar mustn’t slow down until you reach the top. If you’re you’re unable to keep up the pace; it means that you have too much weight on.
The downward motion doesn’t have to be performed with the same speed.