Methods of Madness: Basics of Building Strength

This is nothing new or innovative by any means. I'd just like to shed some light on the three methods of building strength specifically for those who are new to strength training or new to "non-bodybuilding magazine" type training. These methods have been explained broadly and in very great detail by the likes of Louie Simmons, Charles Poliquin, and all of the great Russian Coaches who brought the conjugate system to the U.S. Let's get to the main course:

The first method of strength development is the Maximal Effort Method
This includes loads that are 90-100% of your one rep maximum effort. So if your max bench press is 300lbs, any repetitions between 270-300lbs wouuld be considered "max effort."

Here's an example of a max effort squat workout that I performed at Chris Grayson's facility (GTS Performance) back in August: (don't use these as an example for box squats, as I was just using the box to gauge depth)



Next you have the Dynamic Effort Method. In general this is where you lift a submaximal weight as fast as you possibly can. You'll find some individuals who use percentages as low 40% (usually more advanced trainees that have higher maxes) and some individuals who will go as high as 70% (mostly beginners and sometimes intermediate trainees). On average you'll usually find people are using between 50-60%. Dave Tate recommends starting at 50% and moving this as fast as you can and then move up in small weight increments until your bar speed slows down. You would then use the higher percentage for your dynamic effort training. For lower body movements shoot for something like 8 sets of 2 reps with rather short rest periods and for upper body movements 8 sets of 3 with rather short rest periods as well. You'll see lots of experienced lifters and athletes with chains or bands on the bar to accomodate resistance as well. Let's not worry about this as a beginner, just put some weight on the bar and get it MOVING!

Last, we've got the Repetition Method. To somewhat quote former Arizona Cardinals Head Coach Dennis Green: "This is what you think it is" (I know not the same, but same idea). This is simply lifting a sub-maximal weight for reps. What kind of reps? you pick: 6-8, 8-10, 12-15, etc... They all have their place (hypertrophy, endurance, recovery, etc.)

here's a video example of some Dynamic Effort Box Squats and some Repetition Method work with Good Mornings and Glute Ham Raises:



Most programs forget the max effort and dynamic effort method and only focus on the repetion method. These are all meant to work together to compliment each other and build complete strength. See if you can piece together how to add these into your program and watch your strength and enjoyment of training go through the roof!