I like 5x5 for dynamic effort work, personally.. not necessarily heavier than an 8x3, but with an emphasis on speed. That extra 2 reps makes a difference even when speed is the emphasis
Yeah this is a great point. I'm running Matt Wenning's Powerbuilding Manual right now for my upper body sessions, and he addresses this concern about the Dynamic Effort Days. Typically I'll do my 8-10x3 with like 35% of my 1RM plus bands (usually), but then I'll do some sort of high stimulating set after, whether that's a burnout set with that same weight, or like a long 1min pause bench rep etc so that gives me at least 1-2 highly stimulating sets. And usually those days have increased accessory exercises, typically in the form of Soviet Mini-Workouts later on in the day to acculmate volume plus whatever accessories were done during the main workout. And of course he has Wenning Warmups at the beginning of every workout. It's a far better version of the Conjugate Method imo.
I don’t necessarily have a set/rep scheme recommendation. But 8x3 is 24 total reps. 5x5 is 25 total reps but done typically done with heavier loads (therefore a much more stimulating session). The set/rep scheme that works for individuals is something that they need to figure out.
Plus Louie always preached high volume on dynamic day. You’re supposed to do way more accessory work on dynamic day. You never heard him talk about 100 reverse hypers and 100-200 hamstring curls, high rep belt squat, and high volume sled on dynamic days?
Just a quick question Will. When you had your Plica issue, did you hear an audible "snap" noise or feel anything moving in the area when your knee flexed a small amount, like going down stairs? Thanks
Power is the product of force and velocity. And no I don’t think you’re going to see a significant drop in velocity with more reps when the loads are so light, assuming you’re using light loads that are typically used when doing dynamic effort training.
I'm gonna play devil's advocate here. If you do a lot of reps in a single set, velocity starts to drop off towards the end, and you are no longer training for power. The very last rep you did at the end of the video was too slow to be considered dynamic effort imo. It took you almost a full second to move the weight off your chest to lockout. If you throw a punch, swing a bat, etic., you're never going to have a full second to move your arms from point A to point B. Explosiveness happens in the 0.2-0.6 second time frame. Anything slower than that is in the force production (or hypertrophy) territory. The point of dynamic effort work is not to elicit muscular fatigue or hypertrophy. The point is to train power output.
Power is the product of force and velocity. You improve power by increasing either of those two variables. Not by training in a middle zone because the power outputs of an exercise are higher. See my video on that topic. Explosiveness is a made up term. It’s not quantified by any equation. The claim that “explosiveness” occurs at 0.2-0.6 is invalid. Any movement done with a load greater than the load used in sports is inherently slower. So a bench press that is lighter than what’s done in this video or done at a velocity faster than what is done in this video, is still slower than swinging a bat or throwing a punch. And they are different movements patterns with different environmental context. “Training for power” is often misguided. Dynamic effort work doesn’t improve power output outside of the context of dynamic effort work. It doesn’t raise your maximal force producing capabilities because many people perform it with loads that are too light. And it doesn’t improve the speed of the movement because the velocity is inherently too low.
I like 5x5 for dynamic effort work, personally.. not necessarily heavier than an 8x3, but with an emphasis on speed. That extra 2 reps makes a difference even when speed is the emphasis
Coker spoke on this recently as well
Yeah this is a great point. I'm running Matt Wenning's Powerbuilding Manual right now for my upper body sessions, and he addresses this concern about the Dynamic Effort Days. Typically I'll do my 8-10x3 with like 35% of my 1RM plus bands (usually), but then I'll do some sort of high stimulating set after, whether that's a burnout set with that same weight, or like a long 1min pause bench rep etc so that gives me at least 1-2 highly stimulating sets. And usually those days have increased accessory exercises, typically in the form of Soviet Mini-Workouts later on in the day to acculmate volume plus whatever accessories were done during the main workout. And of course he has Wenning Warmups at the beginning of every workout. It's a far better version of the Conjugate Method imo.
👊👊
so what SET/REP scheme would you reccomend? Like 10x5?
I don’t necessarily have a set/rep scheme recommendation. But 8x3 is 24 total reps. 5x5 is 25 total reps but done typically done with heavier loads (therefore a much more stimulating session). The set/rep scheme that works for individuals is something that they need to figure out.
So just do repetition work with INTENT each rep.
I think that's why I never had much result with the conjugate method from Louie Simmons. 6-10 x 3-5 reps at 30-50% always felt too little
Yep
Dynamic work is different from upper body and lower
Plus Louie always preached high volume on dynamic day. You’re supposed to do way more accessory work on dynamic day. You never heard him talk about 100 reverse hypers and 100-200 hamstring curls, high rep belt squat, and high volume sled on dynamic days?
Just a quick question Will. When you had your Plica issue, did you hear an audible "snap" noise or feel anything moving in the area when your knee flexed a small amount, like going down stairs? Thanks
No I just felt that area was irritating. I didn’t hear anything like that.
What rack is that?
Rouge
But then you might lose velocity and power and you are not getting the adaptation you want. Thoughts?
Power is the product of force and velocity. And no I don’t think you’re going to see a significant drop in velocity with more reps when the loads are so light, assuming you’re using light loads that are typically used when doing dynamic effort training.
@@willratelle8027 thanks! VBT device would be useful. Do you use drop off percentage?
@@PersianPetrov you only get one reply buddy
I'm gonna play devil's advocate here. If you do a lot of reps in a single set, velocity starts to drop off towards the end, and you are no longer training for power. The very last rep you did at the end of the video was too slow to be considered dynamic effort imo. It took you almost a full second to move the weight off your chest to lockout. If you throw a punch, swing a bat, etic., you're never going to have a full second to move your arms from point A to point B. Explosiveness happens in the 0.2-0.6 second time frame. Anything slower than that is in the force production (or hypertrophy) territory. The point of dynamic effort work is not to elicit muscular fatigue or hypertrophy. The point is to train power output.
Power is the product of force and velocity. You improve power by increasing either of those two variables. Not by training in a middle zone because the power outputs of an exercise are higher. See my video on that topic.
Explosiveness is a made up term. It’s not quantified by any equation. The claim that “explosiveness” occurs at 0.2-0.6 is invalid. Any movement done with a load greater than the load used in sports is inherently slower. So a bench press that is lighter than what’s done in this video or done at a velocity faster than what is done in this video, is still slower than swinging a bat or throwing a punch. And they are different movements patterns with different environmental context.
“Training for power” is often misguided. Dynamic effort work doesn’t improve power output outside of the context of dynamic effort work. It doesn’t raise your maximal force producing capabilities because many people perform it with loads that are too light. And it doesn’t improve the speed of the movement because the velocity is inherently too low.
I also didn't say do more reps per set, I said do more reps.
@@willratelle8027 Okay. Then what is the point of Dynamic Effort work? Why do it at all?
@@tjcogger1974 that’s for people to decide for themselves. I have several videos discussing dynamic effort work. You should check those out.
@@willratelle8027 I'll check em out. Thanks for the insight.