The Maximal Effort Method

“I continually express to my players that all I expect from them at practice and in the games is their maximum effort.” -John Wooden

Maximal effort lifts such as pin press were crucial in allowing my powerlifter David to bench a raw 315lbs at 111lbs bodyweight, nearly 3 times his bodyweight, in competition.

This week we are continuing the series started last week on the conjugate method and how it may be beneficial for older populations.

It is well known that as we age, we lose muscle mass and if we don’t strength train to build and maintain muscle we risk developing sarcopenia. We lose strength at 2-3 times the rate we lose muscle mass, and power 2-3 times the rate of strength loss. The Conjugate Method developed by Louie Simmons is a training method that focuses on building strength, power, and muscle mass on a weekly basis.

While most of us are not competitive powerlifters, the sport his gym was devoted to, we can utilize the Conjugate Method successfully in our goal to slow the rate of strength and power loss while maintaining muscle mass as we approach the later decades of our life.

This week’s article will focus on using the maximal effort (ME) method to build strength.

The maximal effort method is simply defined as the lifting of a maximum load or exercising against maximal resistance. According to Dr. Vladimir Zatsiorsky, in his book Science and Practice of Strength Training, the muscles adapt only to the load placed on them. The ME method will result in the greatest strength gains as the largest number of motor units (i.e. a motor neuron and the muscle fibers it innervates) are activated when lifting maximal loads.

The ME method is typically reserved for exercises such as squats, deadlifts, and presses as opposed to bicep curls and sit-ups. The major downside of the ME method is for beginners there is a higher risk of injury. It would be advisable to perform exercises to build the body, particularly supportive muscles such as the abdominals, spinal erectors, and shoulders, before implementing the ME method on the bigger lifts.

Considerations for the Beginner and Older Lifter

When beginners or older trainees are ready to start lifting heavy weights, I recommend only working up to a 90% effort instead of a true maximal effort. By doing this, and always keeping a rep in the tank, we can still gain the benefits of the ME method while reducing the likelihood of injury. The goal per workout should be to get three individual lifts at, or above, 90% of a 1 rep max. If you don’t know what your 1 rep max is, getting three lifts at 90% or a 9 out of 10 rating of perceived exertion will be fine. We must continually increase weight if we intend to improve strength, but it doesn’t have to occur every workout. If we only add 5lbs to our main lift every month that might seem insignificant, but a year of adding 5lbs a month will result in a 60lb gain. Remember, building strength is a marathon not a sprint. This is even more applicable to the older lifter.

Preventing Adaptation

This will work well on any lift for a few weeks before progress stops. The way to avoid this is by changing the max effort lift every 1-3 weeks. The prevents adapting to a specific lift and allows for greater progress in the long term. The variations of the lift should be like the traditional squat, deadlift, and bench press. If you are new to this system you don’t need as much variety as an elite lifter.

Exercise Variations

Some common exercises to include on lower body training sessions are back squats, front squats, box squats, deadlifts, deficit deadlifts, and deadlifts from a rack or with the plates on blocks. Using specialty bars on the squats and alternating between conventional and sumo stance for deadlifts will allow for even greater variety.

For the upper body in addition to the bench press, we can use the close grip bench press, floor press, standing overhead press, and incline bench press. Using a specialty bar that allows for angled or parallel grips will offer many variations of each of these lifts as well.

Programming

One day should focus on ME lower body exercises and one on ME upper body exercises. Only one ME exercise will be performed each workout. The rest of the workout will use assistance exercises with the goal of building the muscles used in the main lift, as well as balancing out the rest of the body. I would start with four different variations and rotate each weekly. During the second four-week cycle the goal would be to add 5lbs to each of these exercises. Continue doing this until progress stalls, then rotate in new variations. You may not be able to add 5lbs to each cycle and that is ok. Life happens and no one, particularly older lifters, can progress indefinitely. Sometimes we just need to get a few heavy reps in, even if we aren’t breaking records. The goal should be to lift a heavy weight with excellent technique and control of the movement.

Sample Workouts

ME Lower Body

Main Lift - work up to a 1 repetition lift at a 90% level of exertion and perform 2 more lifts at the same weight or decrease the weight by 5-10% for the final two reps, depending on how difficult the first attempt was.

Week 1 - back squat

Week 2 - conventional deadlift

Week 3 - front squat

Week 4 - sumo deadlift

Accessory Exercises - these exercises will use the repeated effort method to build strength and mass in the lower body muscles. Pick exercises that focus on the quads, hamstrings, lower back, abs, and calves. 3-5 sets of 6-15 repetitions, or more depending on the exercise, is a good target. Choose one per workout and change when progress stalls.

For quads any squat variation will work particularly squats with heels elevated on a slant board, front squats, split squats, and Peterson step ups.

Hamstrings can be targeted with stiff leg deadlifts, glute / ham raises, Nordic leg curls, and leg curls.

For the lower back focus on good mornings, back extensions, kettlebell swings, and reverse hypers.

The abdominals must be trained with flexion, lateral flexion, rotation, and static exercises. I like to do 2 or 3 different movements per workout. Some favorites are leg raises, sit ups, side bends, and rotations with the landmine.

Calf raises and tibialis raises should be included in these workouts as well.

ME Upper Body

Main Lift - work up to a 1 repetition lift at a 90% level of exertion and perform 2 more lifts at the same weight or decrease the weight by 5-10% for the final two reps, depending on how difficult the first attempt was.

Week 1 - bench press

Week 2 - incline press

Week 3 - close grip bench press

Week 4 - standing overhead press

Accessory Exercises - these exercises will use the repeated effort method to build strength and mass in the upper body muscles. Pick exercises that focus on the chest, shoulders, lats and upper back, triceps, and biceps. 3-5 sets of 6-15 repetitions, or more depending on the exercise, should be the target. Choose one per workout and change when progress stalls.

The chest will be hit with any bench press variation with the barbell or dumbbells, pushups, pullovers, and flies.

Good options for the shoulders include overhead pressing, and shoulder raises to the front, side, and rear.

For the lats and upper back focus on pull-ups, any row variation, pulldowns, and pullovers.

The triceps respond well to overhead extensions, lying extensions on flat and incline benches, dips, and pushdowns.

For biceps any curl exercise is great. For variety use an incline bench, various bars and dumbbells and grip positions such as palms down, palms up, or palms neutral i.e. hammer curls.

Grip and forearm exercises as well as additional ab work can be done as well.

In the next articles we will look at the dynamic effort and repeated effort methods and building the training plan.

Stay strong and healthy!