Scott I am trying to fully understand the method as I am looking into applying it to my own training. On the ME day you are maxing out only on 1 lift i.e. squat / deadlift etc ? For example max on deadlift week 1, max on squat week 2 and so on. Does it mean that when maxing on a particular lift the other is performed as an accessory on the same day, for example maxing on DL , squat still performed but not maxing and vice versa ? Hopefully you know what I mean 😉
Yes, it's one lift per max effort day. For lower body I would alternate squat variations and deadlift variations week to week. For instance, w1: low box squat, w2: deficit deadlift, w3: front squat, w4: sumo deadlift. Each week work up to a 1 rep set then try to break your record by 5lbs whenever you cycle back to each specific lift. You certainly can use the lifts as a supplementary or accessory exercise on the week's you don't max, or a different variation, it just wouldn't be for a max effort. So if you max on a low box squat, you could do rack deadlifts or RDLs for 3-5 sets x 3-5 reps as a supplementary exercise. Conversely, on a workout you max out on a deadlift, you could do belt squats or front squats for 3-5 x 3-5.
Yes, this is how the athletes at WSBB are currently training to the best of my knowledge. Max Effort Lower, Max Effort Upper, Dynamic Effort full body.
Scott I am trying to fully understand the method as I am looking into applying it to my own training. On the ME day you are maxing out only on 1 lift i.e. squat / deadlift etc ? For example max on deadlift week 1, max on squat week 2 and so on. Does it mean that when maxing on a particular lift the other is performed as an accessory on the same day, for example maxing on DL , squat still performed but not maxing and vice versa ? Hopefully you know what I mean 😉
Yes, it's one lift per max effort day. For lower body I would alternate squat variations and deadlift variations week to week. For instance, w1: low box squat, w2: deficit deadlift, w3: front squat, w4: sumo deadlift. Each week work up to a 1 rep set then try to break your record by 5lbs whenever you cycle back to each specific lift. You certainly can use the lifts as a supplementary or accessory exercise on the week's you don't max, or a different variation, it just wouldn't be for a max effort. So if you max on a low box squat, you could do rack deadlifts or RDLs for 3-5 sets x 3-5 reps as a supplementary exercise. Conversely, on a workout you max out on a deadlift, you could do belt squats or front squats for 3-5 x 3-5.
Nice one , cheers mate
Scott , would it be possible to modify the method down to a 3 day training mate ?
Yes, this is how the athletes at WSBB are currently training to the best of my knowledge. Max Effort Lower, Max Effort Upper, Dynamic Effort full body.
Many thank 👍🏻
I'll cover this in greater detail in coming article!
Brilliant, looking forward to it 💪🏻