The Beginners Guide to Strength Training: Modified Max Effort
Training

By Mike Pelosi

For www.EliteFTS.com

Maximal effort training, which is usually defined as lifting a weight
that is 90 percent or above your one rep maximum in the given lift, has
been weighed upon many times. It has come out on top as a superior
method of increasing strength in a core barbell lift. However, it can
easily be misused.

Before I go any further, I want to establish that any method you use
to get stronger that is backed by 100 percent effort will never be
“wrong,” though it can be somewhat inappropriate. If you conclude at the
end of this article that you disagree with the advice being given and
choose to incorporate the textbook maximal effort method into your
training, then you’re still getting something accomplished.

The main reason why the maximal effort method should not be used by
beginners is because they need something more in terms of volume and
time underneath a barbell. Because of this, it’s necessary to take the
maximal effort method out of its literal, scientific sense and into a
more generalized sense. From this point on, maximal effort training
should mean that you’ll give an all-out effort on whatever you’re doing
as your maximal effort exercise.

Volume is extremely important to the beginner for a variety of
reasons, but specifically, the need for muscle mass and building neural
efficiency is at an all-time high. Neural efficiency is a fancy word for
the ability to recruit motor units, which, in turn, recruit more muscles
to be used at a given time.

The neural efficiency equation is squatting + 3 to 5 reps + 1 to 2
sets = the ability to recruit more muscles = stronger.

The same can be applied to bench pressing, overhead pressing, dead
lifting, and so on. As far as building muscle mass goes, it will always
be a byproduct of strength training. However, depending on where you are
in your progress and what your desires are, you can specifically
emphasize it or de-emphasize it. The beginner should never de-emphasize
building muscle mass but should maintain strength as the main priority.
Muscle will come so it’s not something that needs to be rushed.

The second part of the muscle mass equation when performing maximal
effort work is that many “experts” will argue that 3–5 reps doesn’t
build muscle mass. You may see some studies that come along with this
and a few “types” of “muscle” that are usually “hyper” or “myo”
something. It’s great to know this information but don’t drive yourself
crazy. As a beginner, any stress placed on your body will be sufficient
and will induce positive gains.

As far as time under the bar goes, this is where you lay out your
foundation for the future. One to two reps isn’t enough mechanical work
(think reps) to build a sufficient amount of time under the bar
(especially when the weight is heavy). However, anything more than five
reps leads to the risk of severe breakdown in form, which can lead to an
improper learning curve and even injury. Form breaks down over time
after the first rep so it’s essential for the beginner to stay low in
reps and high in sets with a respectable load.

A respectable load is a weight that you can lift for 3–5 reps with
good form. This is one of those things where having too big of an ego
will leave you with some undesirable results but having too small of one
will leave you with the same.

The maximal effort method also suggests the rotation of exercises
every few weeks (usually three) to prevent stalling progress. This is
something that should be done but not to the extent of actually changing
the exercise. Instead, a much better option is to change one of the
variables of the exercise and go from there.

Squat variables: Stance,
box, no box

Bench press variables: Grips

Deadlift variables: Stance, hand grips

The most important factor here is that you do the core exercise and
don’t jump into some of the special exercises like good mornings or
board presses or use different bars,
bands, or
chains. A full range of
motion on a complete barbell exercise utilizing proper form is the best
possible option for a beginner.

You can choose to go about doing this one of two ways. The first way
is to do one top set of 3–5 reps or do two or three sets of 3–5 reps. If
you choose to go the second way, you should establish a set weight for
the day that’s challenging enough but also won’t make you fail. You can
progress from there by upping the weight each week for the given time
that you’re doing the exercise. Both of these options can be used to
create a strong person.

Sample max effort training program—the bench press

Week 1: Pinky on ring grip, 3 sets of 3–5 reps with 200 lbs

Week 2: Pinky on ring grip, 3 sets of 3–5 reps with 200–210 lbs

Week 3: Pinky on ring grip, 3 sets of 3–5 reps with 200–220 lbs

Week 4: close grip, one all-out set of 3–5 reps

Week 5: close grip, one all-out set of 3–5 reps (pick a rep not done
last week)

Week 6: close grip, 3 sets of 5 reps

Week 7: Index on ring grip, 3 sets of 3 reps

Week 8: Index on ring grip, 3 sets of 4 reps

Week 9: Index on ring grip, 1 rep max

I suggest warming up for maximal effort training by getting the body
thoroughly warm but not doing an excessive amount of reps. If your goal
was to do 200 X 5, you should go empty with the bar for 10 and then
95lbs X 5, 135 lbs X 3, 185 lbs X 1, and 200 lbs X 5. The maximal effort
method should be used twice per week—once for an upper body day and once
for a lower body day.

Beginners need to use a modified approach in maximal effort training.
Instead of lifting for a one or two rep max, it’s best to use the 3–5
rep range to build neural efficiency, get time under the bar, and
increase muscle mass. The exercise performed should be a full range
barbell exercise with one of its variables changed up every three weeks.
Beginners should utilize both approaches of performing one, all-out set
that brings them to failure (or very close) or doing up to three sets of
3–5 reps with a given weight that increases each week. They should
perform maximal effort training for the upper body and lower body
throughout the course of one week. As time progresses, different
exercises can be used, lower rep ranges can be tapped into, and full
progression into the true maximal effort method can be accomplished.

Mike Pelosi is a competitive powerlifter and Strongman. He trains
out of Total Performance Sports in Everett, Massachusetts. Feel free to
contact him at
strengthathletics@gmail.com or

mike@totalperformancesports.com.

Elite Fitness Systems strives to be a recognized leader in the
strength training industry by providing the highest quality strength
training products and services while providing the highest level of
customer service in the industry. For the best training equipment,
information, and accessories, visit us at www.EliteFTS.com.

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