DYNAMIC EFFORT TRAINING
By Team iForce Nutrition

The Westside Barbell Club is a world renowned strength program that has produced some of the strongest lifters on this planet. This program is a comprehensive training methodology designed to do one thing, and one thing only, get as you as strong as physically possible, in the shortest amount of time. While there are numerous training principles that the WSBC employs, Dynamic Effort Training is one of the most unique and often misunderstood.  Learn about it today and take your strength gains to the next level!

The premise behind Dynamic Effort Training is that muscle has 2 ways of exerting its power: through sheer load capacity, that is, lifting as heavy as possible, and also through speed. Not only can muscle be trained to handle a heavy load, but it can be trained to move that load as fast as physically possible. The concept of moving a load as fast as possible through the proper range of motion is called Dynamic Effort Training.

Dynamic Effort Training is great for developing strength because it allows the muscle group(s) being trained to “blast” through its sticking points. For each of the big three lifts (Squat, Bench Press, Deadlift) athletes will find that based on their biomechanical structure, they have sticking points where their leverage is compromised. By using the Dynamic Method, they can increase force production throughout the range of motion and train the muscle group(s) to work through their sticking points.

How can I apply this to my training?
The key to applying this principle is that you adhere to its main goal, “moving a load as fast as possible through the proper range of motion.” Note that the weight being used is not the key factor. In fact, DE training only utilizes ~55% of your current 1 Rep Max “1RM”. Below is a template for applying the DE concept to the Bench Press:

*Based on 1RM of 315 Pounds

For this training application, it is critical that rest intervals be kept to a 1 minute maximum.  The reason for this is to strengthen the fast twitch fibers and develop the adaptations of motor units through fatigue. Over resting between sets will hinder this. Another key factor is maintaining bar speed. The bar should move just as quickly through each set. If it starts slowing down then you need to lower the weight. Remember, for DE training, it’s not necessarily about how much you can lift but how fast you can lift it!

For dynamic training to work, you need to be explosive. Using our cutting edge product MAXIMIZE INTENSE™ will help you achieve explosiveness like never before.