How many different exercises in a split day for max effort should be done for lower body and upper body? For example I do max zecher squat and then max sumo dead lift and then move to dynamic exercises for upper body?
This training program looks good however if you just do 1 max effort Upper push per week then aren't you missing out on either the horizontal or vertical plane each week? Do you alternate weekly? Only thing I don't like about that is you might only do 1 move once a week or even once every 2 weeks
I have athletes perform alternating variations each week for both ME & DE. If your ME variations are a Skwaat & horizontal press, your DE variations for that same week will be Deadlift & Vertical press. The following week you would alternate them. That way every week you Skwaat, press in both directions, and deadlift.
Hey Coach J! You may have said it but I feel as though I missed or can’t find how many sets we should be doing for our max lifts? Say I found my max weight after building up to it, should I do 3 sets of said max weight? 1-5 reps
depends on the exercise you're doing and there isn't always a clear and concise answer, but it usually is best to stick around 50-60% for Dynamic Effort training.
Hey Josh, have only just come across your content (not sure why, as i've been following ST etc since silent mike days)...Either way, could you explain rationale for trying to decrease rest periods for your power/speed work please. My understanding is that this wants to be purely alactic and look to improve force over time, and then you could say, improve power endurance separately, either through a dedicated period or more conjugated style on another day. Am i miss-interpreting power/speed work in this instance? Thanks for the content, i've just added in zercher variations to my new cycle and the squats are definitely humbling.....A fat bar at my gym would be nice to save the forearms also!
what's good Craig! You're an OG follower of ST06! If you're referring to the Dynamic Effort rest periods of working towards hitting a set every minute on the minute, the main reason is to improve repeated sprint ability, as well as train the body's ability to be fast and explosive with less than-ideal rest times. If you're just starting out with this method and begin to experience fatigue and slow the reps down, you can play around with the rest periods to ensure that every set is as fast as possible and gradually work to decrease rest time needed between each set. Let me know if you have any other questions!
It can be, but it doesn’t have to be. For example, if you Skwaat for your max effort lift and do speed bench for your dynamic effort lift, your Repetition Effort lifts can be leg curls, sled drags, cable rows, hammer curls, or any combination of those.
@@joshuasettlage I am looking for to gain strength and get in shape for two days a week lifting routine and 2 days a week bjj training. I am beginner and over 40 years old so don't wanna to make things harder. For me is not clear the conjugate method, it looks like for max effort I do only 3 or 5 reps and just move to upper body ? For me it looks not enough for lower body :)? And dynamic for upper body 9 sets of 3 reps ? is it right ? I believe with moderate weight doing only 3 reps you will not feel anything. Please correct me if I am wrong. Thank you
Hey bro! Great questions! The intensity and intent of the exercise is what helps provide the appropriate stimulus. The goal of the max effort method is to produce as much force as possible against a large resistance. The goal of the dynamic effort method is to produce as much force as possible as fast as you can. When you stick these parameters, your body adapts to the stimulus that you provide it. Because you're lifting very heavy with the max effort method, and very fast & explosive with the dynamic effort method, you don't need that many sets and reps when compared to hypertrophy and/or muscular endurance training. @@shorthli
@@joshuasettlage thanks for the answer. Am I understand correctly - lower body max effort day consist of one exercise to work out to max and second exercise just moderate weight, and upper body max effort day consist of one exercise work out to max rep and two exercises for moderate weight? So one day 5 different exercises ( not counting cardio).?
The principles of max effort apply both to the upper and lower body. Work up to a top set that requires you to produce a lot of force against a big resistance :) @@shorthli
@@joshuasettlage and how much sets should I do for gpp sorry for asking so many questions I just wanna make sure I’m doing my strength and conditioning training perfectly
Yes! You would need to take things slow and make sure that you’re focusing on maintaining proper technique, but beginners can definitely follow this split
@@joshuasettlage one more question, sorry. Is the 3rd “fun day” supposed to be done in phases or can u switch the routine weekly? I’d imagine a single aesthetics day a week is already low volume.
@@kubassss169 that is a possibility, but the same could be said for the other way around. The more you train in this fashion, the better your body will adapt to being able to still produce near maximum levels of power following max effort work.
I was a bit confused in your previous videos when you discussed this but didn't mention sets and reps. Thanks for this! WIll give it a try
yessir!!
When we are talking about the repetition method, how hard should I go on them? RPE scale 9?10?
Depends on your training goals. There's no real "prescription'" of RPE for this one.
I'm a massive fan of the 3 day Push Pull Legs split
thats awesome!
How many different exercises in a split day for max effort should be done for lower body and upper body? For example I do max zecher squat and then max sumo dead lift and then move to dynamic exercises for upper body?
1 main movement for max effort, 1-2 secondary movements based on the main movement, 1-2 dynamic effort exercises, 2-4 accessory exercises.
This training program looks good however if you just do 1 max effort Upper push per week then aren't you missing out on either the horizontal or vertical plane each week? Do you alternate weekly? Only thing I don't like about that is you might only do 1 move once a week or even once every 2 weeks
I have athletes perform alternating variations each week for both ME & DE. If your ME variations are a Skwaat & horizontal press, your DE variations for that same week will be Deadlift & Vertical press. The following week you would alternate them. That way every week you Skwaat, press in both directions, and deadlift.
Hey Coach J! You may have said it but I feel as though I missed or can’t find how many sets we should be doing for our max lifts? Say I found my max weight after building up to it, should I do 3 sets of said max weight? 1-5 reps
one top set! :)
What percentage of your 1PR would you use for the Dynamic effort method training ??
depends on the exercise you're doing and there isn't always a clear and concise answer, but it usually is best to stick around 50-60% for Dynamic Effort training.
Hey Josh, have only just come across your content (not sure why, as i've been following ST etc since silent mike days)...Either way, could you explain rationale for trying to decrease rest periods for your power/speed work please. My understanding is that this wants to be purely alactic and look to improve force over time, and then you could say, improve power endurance separately, either through a dedicated period or more conjugated style on another day. Am i miss-interpreting power/speed work in this instance? Thanks for the content, i've just added in zercher variations to my new cycle and the squats are definitely humbling.....A fat bar at my gym would be nice to save the forearms also!
what's good Craig! You're an OG follower of ST06!
If you're referring to the Dynamic Effort rest periods of working towards hitting a set every minute on the minute, the main reason is to improve repeated sprint ability, as well as train the body's ability to be fast and explosive with less than-ideal rest times.
If you're just starting out with this method and begin to experience fatigue and slow the reps down, you can play around with the rest periods to ensure that every set is as fast as possible and gradually work to decrease rest time needed between each set.
Let me know if you have any other questions!
should the repetition method exercises be based on the max effort or the dynamic effort of that day?
It can be, but it doesn’t have to be. For example, if you Skwaat for your max effort lift and do speed bench for your dynamic effort lift, your Repetition Effort lifts can be leg curls, sled drags, cable rows, hammer curls, or any combination of those.
Hi Josh! If following this workout plan, when should I do my core strenght exercises??
Also, could you tell me which are the ab exercises you recommend?
Thanks coach!
I would suggest doing them whatever works best with your schedule. I also suggest leaving 48-72 hours of recovery between sessions.
Is there a point to keep swaping e.g floor press and bench press as a main ME every 3 weeks for like 6mo?
You may want to switch things out a little more frequently than that based on your training goals.
What could be the exercises for 2 days training split for beginer?
Exercises for a specific goal? Or are you looking for a full workout? :)
@@joshuasettlage I am looking for to gain strength and get in shape for two days a week lifting routine and 2 days a week bjj training. I am beginner and over 40 years old so don't wanna to make things harder. For me is not clear the conjugate method, it looks like for max effort I do only 3 or 5 reps and just move to upper body ? For me it looks not enough for lower body :)? And dynamic for upper body 9 sets of 3 reps ? is it right ? I believe with moderate weight doing only 3 reps you will not feel anything. Please correct me if I am wrong. Thank you
Hey bro! Great questions! The intensity and intent of the exercise is what helps provide the appropriate stimulus. The goal of the max effort method is to produce as much force as possible against a large resistance. The goal of the dynamic effort method is to produce as much force as possible as fast as you can. When you stick these parameters, your body adapts to the stimulus that you provide it. Because you're lifting very heavy with the max effort method, and very fast & explosive with the dynamic effort method, you don't need that many sets and reps when compared to hypertrophy and/or muscular endurance training. @@shorthli
@@joshuasettlage thanks for the answer. Am I understand correctly - lower body max effort day consist of one exercise to work out to max and second exercise just moderate weight, and upper body max effort day consist of one exercise work out to max rep and two exercises for moderate weight? So one day 5 different exercises ( not counting cardio).?
The principles of max effort apply both to the upper and lower body. Work up to a top set that requires you to produce a lot of force against a big resistance :) @@shorthli
So how much should we rest between accessory excercises
30-60 seconds
@@joshuasettlage and how much sets should I do for gpp sorry for asking so many questions I just wanna make sure I’m doing my strength and conditioning training perfectly
really depends on a lot of different factors. I typically suggest starting with 3 sets and progressing from there. @@KassaiBenedek
@@joshuasettlageand what type of excercises Can be good for gpp
All sorts. I like sled drags, med ball or sand bag carries, and banded exercises.@@KassaiBenedek
Is this recommended for a novice? Is the dynamic effort stuff applicable if I’m barely able to put up a plate for 3x5 rn 😢
Yes! You would need to take things slow and make sure that you’re focusing on maintaining proper technique, but beginners can definitely follow this split
@@joshuasettlage one more question, sorry. Is the 3rd “fun day” supposed to be done in phases or can u switch the routine weekly? I’d imagine a single aesthetics day a week is already low volume.
@@SIickTurtIe ideally, it would be done in phases, but that doesn't mean you have to be overly strict with it.
Shouldn't Dynamic effort be before max if it's like power dev?
It can be, but it doesn’t have to be. 😎
@@joshuasettlage won't you lose some power after ME? I mean like doing DE after ME won't be as good as doing before ME? 🙂🤔
@@kubassss169 that is a possibility, but the same could be said for the other way around. The more you train in this fashion, the better your body will adapt to being able to still produce near maximum levels of power following max effort work.
@@joshuasettlage fair enough thanks man ! Appreciate the answer!
@@kubassss169 yessir!! Happy to help!
What u think about rest and recovery between the 3 days split should people have 1 day between them?
For example
Max ef upper D lower
Rest
Max ef lower D upper
Rest
Full body building workout
And repeat
U think that’s good enough to recover
?
About 48-72 hours between sessions 🙌🏽
@@joshuasettlage so I should do
Max eff upper D lower
Rest
Rest
Max effort lower d upper
Rest
Rest
Full bodybuilding workout
Rest
Rest
??
@@joshuasettlage and what about dips pull ups how should mix them ?
@@Rywzx that's one way of running it. You can also be the workouts on a M/W/F or T/Th/S schedule
🔥🔥
yessir!!