Here at AdvantEdge we use our education, under the bar training, and personal experience as athletes to guide our training philosophy. However, we also research the country to learn from the coaches and athletes in the trenches. Power lifting greats Dave Tate and pioneers like Louie Simmons bring tremendous real world insight that we incorporate into our strength training programs. Joe Defranco provided inspiration for our warehouse concept and continues to challenge us to become better. One Method that we have found to have a common ground all throughout strength training is the Max Effort Method.
The Max Effort Method is king in regards to developing strength. The ME method consists of a rep range of 1-5 reps and using >90% of their 1RM (rep max). ME is usually used for the development of maximal and explosive strength without significant increases in muscle size (hypertrophy), this is great for sprinters who are looking to improve their relative strength (strength to bodyweight ratio), or fighters who are trying to remain within a weight class. This is one of the biggest misconceptions that we deal with here at our warehouse, many people think because they are lifting heavy weights it will make them bigger and bulky, but in reality it only makes them stronger and more explosive!
Another aspect that we see get overlooked is the rest that is NOT taken in between sets. Proper rest in-between sets (at least 3min) will allow the Central Nervous System to fully recover for the next set. Using the ME method stimulates the CNS because of the heavier loads used during the movement. Think of a 100m sprinter for instance, if they were to sprint “all out” for 10 sprints in a row with limited rest, sprints 2-10 would be complete garbage in comparison to sprint 1. That is not the goal of the training when you are performing Maximal Effort! Your goal should be performing quality reps with great technique, not to see how fast you can get done with the workout, if you want to push heavy weight or run FAST, then give your body the rest it needs between sets.
Max Effort also doesn’t mean that you can continually fail with your reps. When you are lifting maximally that will happen from time to time, but you’re goal shouldn’t be to make a habit of failing, you’re not doing your body any good and you will not get stronger because of it. At our warehouse we love when its ME day, we have instilled a level of competition in our athletes minds to continually try and break records and to never settle! If your goal is to become stronger and more explosive, then put an end to running long slow miles and lifting light weight and start sprinting and lifting max weights!….. And remember, get proper rest.