The 5 x 5 set and rep scheme is a classic strength training approach. Although not optimal for true dynamic effort work, the muscular endurance and hypertrophy benefits associated with 5 x 5 make it a worthy trade—a bit less dynamic effort training effect, but a bit more accumulated volume and hypertrophy.

Fri Aug 26, 2022

The structure of a dynamic effort upper training day is similar to the structure of a dynamic effort lower training day in two ways; both follow a three-week wave schedule, and both follow the same basic order of exercises. 

Here is how to properly structure your dynamic effort training.

Wed Aug 17, 2022

When most think of dynamic effort training, they think of two exercises; the squat and the bench press. However, we also utilize the dynamic effort method to increase our ability to generate power in the deadlift, focusing on improving our force production and bar speed the same as we would with the squat or bench press.

Fri Jun 24, 2022

           [Special strengths—explosive, speed, and strength speed—are trained at different velocities.]...

Fri Mar 08, 2019