At Westside, we perform max-effort variations of the squat, good morning, deadlift, and bench press to increase absolute strength and improve intermuscular and intramuscular coordination. We dedicate two training days per week to max effort work, max effort upper and lower. To avoid accommodation, we perform a different max effort upper and lower exercise each week. 

Fri Jun 10, 2022

Instead of achieving maximal motor unit recruitment by performing a lift at 100%, the main exercise is performed for three or five rep top sets that still reach suitable motor unit recruitment levels. 

Essentially, we are losing the ability to achieve the highest level of motor unit recruitment with the reduction in intensity. Still, we are gaining a meaningful boost in recovery and decreasing the likelihood of programming failure or injury in the future. 

Modified max-effort allows a lifter struggling with recovery to be afforded the benefits of high-intensity weight training while reducing the overall impact on recovery associated with an all-out max effort lift. 

Fri May 27, 2022

The successful implementation of max-effort training for football players calls for intelligent programming combined with proper instruction. This means that you are selecting the appropriate exercises, using the correct rep and intensity ranges, and adequately educating athletes on the execution and intent of each exercise. 

Wed May 25, 2022

It doesn't matter if you are a powerlifter, weightlifter, or strongman competitor, the ability to exert a powerful grip is a tremendous benefit. Developing the forearms and improving grip strength allows athletes to deadlift, press, and carry more weight for extended amounts of time. 

Mon May 23, 2022

To ensure that all we have previously discussed is understood, I will use this article as an opportunity to walk you through what would be considered an optimal max effort upper training day for a powerlifter. For the sake of this article, we will say this individual is a powerlifter who struggles with tricep weakness and has issues locking out heavy presses.

Wed May 11, 2022

The conventional belief amongst many powerlifters is that regular implementation of max-effort training days almost certainly will lead to injury. In reality, the exact opposite is true. Failure to regularly expose a lifter to proper training intensities will leave the lifter unprepared and weak, raising the risk of injury significantly.

Mon Mar 14, 2022

Anybody who has spent time playing competitive basketball can tell you that basketball is highly physical. Knowing this, how important is absolute strength? Click the image to read in full!

Wed Feb 23, 2022

Finally, we reach the fourth and final week of the 4 Week Deadlift PR Plan....

Fri Feb 18, 2022

How to program a Max Effort Lower workout.

Mon Feb 07, 2022

Sub-Optimal Form: is it a Strength or Mobility Problem?

Tue Jan 18, 2022

Having trouble locking out heavy presses? Follow these tips to develop bigger, stronger triceps.

Fri Jan 07, 2022

The hamstrings play one of the most critical roles when lifting heavy weights. Follow our hamstring training guide if you want stronger, more durable hamstrings.

Tue Jan 04, 2022

New to the Conjugate Method and having trouble understanding why we choose to do things The Way we do?

Tue Dec 21, 2021

A beginner's guide to understanding the role played by exercise selection, intensity, and volume in the building of effective Conjugate Method training.

Mon Dec 06, 2021

Chases His Tail I am fascinated whenever my pit bull, Jackie, chases his tail. Round...

Tue Oct 18, 2016

I have previously discussed the different methods of training that are utilized at Westside. The...

Tue Oct 18, 2016