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Violent Volume 01-19-2012 10:12 AM

Is dynamic effort work needed?
Is dynamic effort work needed? I have been lifting for a very long time and have never considered it. I see some of you use it and some don't. For those that use it what do you feel the benefits are? For those that don't use it, why not?

LtL 01-19-2012 10:18 AM

Dynamic work would have to fit into the context of the rest of your routine. A lighter day working with sub-maximal loads and accommodating resistance to work on speed and explosiveness works great IF you have another day where you are working on developing brute force with large weights.

To put this another way I think that the best way to use dynamic work is within the context of the Westside split.


Violent Volume 01-19-2012 10:25 AM

I've been running slow and low for so long I wouldn't even begin to knwo where to change. Old habits die hard. My training consists of longer sessions rarely above 85%. Over the years I have built up a tolerance for volume. Been training squats and deadlifts twice a week and am thinking long and hard about dropping one of these days and adding speed work.

Lerho 01-20-2012 02:09 AM

It is needed if you want to improve your 1-rep max. Speed is power.

J_Byrd 01-20-2012 07:13 AM

Complicated question to say the least.

I dint think that an entire training day has to be dedicated to speed work. I think if you can handle the work load (sounds like you can if you are already hitting those movements 2 times a week) then I would add some it. It has great benefits, and you will enjoy it. I can not handle the work load from it, it often causes injuries for me. What I do is often drop sets with little to no gear (I lift equipped) and work on it there. I also tend to over exaggerate the speed on movements during warm ups as well. I have found these things work well for me.

Ryano 01-20-2012 08:25 AM

I think JByrd said it best, "I have found these things work well for me". Do what works for you. If you're getting gains working each lift with high volume at 85% stick with it. If you need a change go to speed(one day at %50-%60 high volume) and one day ME(85%-%110). I'm not big on the % analogy but it make it easier to explain. One day hit speed and next LOAD the BAR! Just try it for a training cycle and see if you get better gains.

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