The max effort method (ME) is a method to develop maximal strength. It improves both intramuscular and intermuscular coordination. Intramuscular coordination is the interaction between the central nervous system (CNS) and the muscles.  Intermuscular coordination is the ability to coordinate different muscles and groups of muscles at one time.  This method recruits the maximum number of motor units to be activated. A Motor unit will control multiple muscle fibers. Small motor units can be looked at as going for a run. Where there is a small amount of muscle fibers being activated. MAX motor units will be used for lifting heavy weights. Let’s say for example you are doing a 1 rep max on bench and have 405 lbs in your hand, well brother you will be firing every muscle fiber to lift that bad boy.    

How Many Reps should one do for MAX EFFORT day?

The research has shown that 1-3 reps is ideal, for its max amount of motor units being used.  Now what do I give my clients?  I will usually do 1-5 rep range with it constantly rotating in rep ranges.  If an athlete is in the off season it's a lot of 3-5 reps with a sprinkle of 1-2 reps.  In season there is alot of 1-3 reps and not a lot of 4 and 5 reps. I find that constantly lifting heavy singles will burn out an athlete even with the rotation of exercises.  Remember you can’t get stronger if you are constantly feeling like you got hit by a train.  So, train smart, experiment and can always shoot me an email or a DM if you have questions.  
How do you warm up for ME day?
I will go over an example for the squat, bench and deadlift day. 

Squat: 
1.Mcgill Big three

• Mcgill curl up doing 1 set of 4 on the right and left side then a set of 3 then 2.
• Bird dog ISO holds for 3 sets of 10 second holds on each side.
• Staggered side planks for 3 sets with 10 second holds on each side. 

2.Goblet Squat by 2-3 sets for 8-12 reps.  This is a warm up!
3.BW Split Squats or Walking Lunges for 3 sets of 8 reps 
4.Get Under The Bar 

• Take the bar for 3-4 sets for 5 reps
• You are greasing the groove.  Don't worry about getting parallel. What you are looking for is how the squat feels.  If you have hip mobility, thoracic, and or shoulder mobility issues now is the time to address them now. If not, carry on to putting weight on the bar. 

Bench:
1.Mcgill Big three

• Mcgill curl up doing 1 set of 4 on the right and left side then a set of 3 then 2.
• Bird dog ISO holds for 3 sets of 10 second holds on each side.
• Staggered side planks for 3 sets with 10 second holds on each side. 

2.DB Bench Press for 2-3 sets for 8-12 reps. Focus on getting a full range of motion here!
3.Band Pull Aparts 2-3 sets for 10-20 reps. And please! Please! Keep your arms straight. 
4.Getting under The Bar

• Take the bar for 3-4 sets for 5 reps
• Once this feels good and warmed up, continue on your normal weight progression. 

​Deadlift:
1.Mcgill Big three

• Mcgill curl up doing 1 set of 4 on the right and left side then a set of 3 then 2.
• Bird dog ISO holds for 3 sets of 10 second holds on each side.
• Staggered side planks for 3 sets with 10 second holds on each side. 

2.Shoulder Elevated either double leg or single leg hip bridges (focus on flexing your glutes at the top). For 2-3 sets for 8-12 reps
3. Farmer Carry for 2-3 sets for 20-40 yds 
4. Start with the bar or if strong enough go to 135 lbs and do 3 sets for 5 reps and focus on your technique.   

How many sets should you do for ME Day?
I will have my athletes do 7-9 sets total.  Ideally I want them to work up to 6 sets while increasing the weight in a smart manner. Don’t go from 135 lbs and make the jump to 515 lbs! Once the athlete gets to set 6 then we will start doing a very small jump to get to the 9th set which should be around 95-100% max.  Make sure you have spotters please! And maybe a good coach to watch your jumps.  

When Finding a Max Effort attempt, when should you stop?
When technique breaks down!  Don’t be the guy saying I have 50 lbs left in the tank when you were doing the Harlem shake while you stood up. 

What is a good rest time for ME Day?
1-5 mins usually.  Keep a running watch or clock going and pay attention to how much time you are spending talking to people or finding the right Nickleback song to get hyped too.  Remember you still have the rest of the program to finish once you get done with that lift.  


How to cycle ME days?
ME Lower: ONE
Week 1: Squat variation x 6-9 sets x 1-5 reps
Week 2: Deadlift variation x 6-9 sets x 1-5 reps
Week 3: Squat variation x 6-9 sets x 1-5 reps
Week 4: Deadlift variation x 6-9 sets x 1-5 reps
OR
ME Lower: TWO
Week 1: Squat variation x 6-9 sets x 1-5 reps
Week 2: Deadlift variation x 6-9 sets x 1-5 reps
Week 3: Deload 3 x 5 at 50%-60%
OR
ME Lower: THREE
Week 1: Squat variation x 6-9 sets x 1-5 reps
Week 2: Squat variation x 6-9 sets x 1-5 reps
Week 3: Deadlift variation x 6-9 sets x 1-5 reps
Week 4: Deload 3 x 5 at 50%-60%

Try and experiment whichever one works best for you.  If you recover extremely fast, do ONE.  If you get beat up quickly do TWO.  If deadlifts beat you up then do THREE. 

ME UPPER: ONE
Week 1: Full Range of motion bench (touch your chest) x 6-9 sets x 1-5 reps
Week 2: Partial Range of Motion (board, pin, floor press) x 6-9 sets x 1-5 reps
Week 3: Full Range of motion bench (touch your chest) x 6-9 sets x 1-5 reps
Week 4: Partial Range of Motion (board, pin, floor press) x 6-9 sets x 1-5 reps
OR
ME UPPER: TWO 
Week 1: Full Range of motion bench (touch your chest) x 6-9 sets x 1-5 reps
Week 2: Partial Range of Motion (board, pin, floor press) x 6-9 sets x 1-5 reps
Week 3: Deload 3 x 5 at 50%-60%

If your recovery is good do ONE if you get beat up do TWO.  Also, be honest with yourself.  Don’t compare yourself to Fred who is running 10,000g of tren.  This is about you and what works best for you. No offense Fred! I'm sure you are a great guy. 


Who should be doing the Max Effort Method?
 
This method is for intermediates or advanced athletes.  Not for beginners. The beginner should be with a coach and dialing in technique.  


More questions?

Please email me [email protected]

As an athlete or fitness enthusiast, you may know that exercise and nutrition are key components to building muscle. However, one aspect of muscle growth that is often overlooked is the role of sleep. Over the last few weeks, I took some time away from the gym due to moving to a new house and a busy work schedule. Rather than trying to rush through a workout or sacrificing time, I chose to prioritize my sleep for the first time in over a decade. I have not felt this great in a long time.
During sleep, your body undergoes a variety of physiological processes that are essential for muscle growth. Let’s take a closer look at some of these processes.

1. Hormone production: sleep is important to produce hormones, such as growth hormone and testosterone, that are critical for muscle growth. Growth hormones are responsible for stimulating the growth and repair of tissues throughout the body, including muscles. Testosterone is a hormone that plays a key role in building and maintaining muscle mass. Research has shown that sleep deprivation can significantly reduce the production of these hormones, which can hinder muscle growth.
   
2. Muscle repair and recovery: when you exercise, you create small tears in your muscle fibers. During sleep, your body repairs and rebuilds these muscle fibers, which is essential for muscle growth. Sleep also helps to reduce inflammation in the body, which can speed up the recovery process.
   
3. Energy restoration: sleep is important for restoring the energy reserves in your body, such as glycogen. Glycogen is a form of glucose that is stored in your muscles and liver and is used as a primary source of energy during exercise. Getting enough sleep ensures that your body has enough energy to power through your workouts and maximize muscle growth.
   

Now that we’ve covered some of the reasons why sleep is important for muscle growth, let’s explore some tips for optimizing your sleep habits.

1. Stick to a consistent sleep schedule: going to bed and waking up at the same time every day can help regulate your body’s natural sleep-wake cycle. This can help improve the quality of your sleep and ensure that you get enough sleep each night. Be sure to stick to a routine as well, I liked to roll out and stretch for 10-15 minutes before jumping into bed.
   
2. Create a relaxing sleep environment: create a sleep environment that is conducive to sleep. This may include using blackout curtains to block out light, keeping the room at a cool temperature, and avoiding electronics before bed.
   
3. Limit caffeine and alcohol: caffeine and alcohol can interfere with sleep quality, so it’s best to limit your intake of these substances, especially in the hours leading up to bedtime. Try to avoid those late night sodas that are filled with caffeine and sugar.
   
4. Practice relaxation techniques: practicing relaxation techniques, such as deep breathing, meditation, or yoga, can help calm your mind and prepare your body for sleep. There are plenty of apps, podcasts, and YouTube videos that can help you with this.
   

In conclusion, sleep is an essential component of muscle growth. Getting enough sleep ensures that your body has the necessary hormones and energy to repair and rebuild muscle tissue. By prioritizing your sleep habits, you can maximize your gains and achieve your fitness goals.

​

A good warm-up prior to Olympic weightlifting optimizes your physical and mental state, promotes better technique and performance, and reduces the likelihood of injuries. It sets the foundation for a successful and safe training session.

Here are some of the key advantages:

• Increased Muscle Temperature: Engaging in a warm-up routine raises your muscle temperature, which enhances muscle flexibility and elasticity. Warm muscles are less prone to injury and can generate more force during lifting.
• Improved Joint Mobility: Dynamic warm-up exercises, such as leg swings, shoulder rotations, and hip mobility drills, help to increase the range of motion in your joints. This allows for better technique and form while performing the Olympic weightlifting movements.
• Enhanced Neural Activation: A proper warm-up stimulates the nervous system, improving the communication between your brain and muscles. This heightened neural activation results in more efficient muscle contractions and better coordination, leading to improved performance during weightlifting.
• Increased Blood Flow: Physical activity during warm-up increases blood flow to your muscles, delivering oxygen and nutrients while removing waste products. This helps to prime your muscles for the intense demands of Olympic weightlifting.
• Mental Preparation: A warm-up routine provides an opportunity to mentally prepare yourself for the upcoming weightlifting session. It allows you to focus, concentrate, and get into the right mindset, increasing your readiness for the lifts.
• Injury Prevention: One of the primary benefits of warming up is reducing the risk of injuries. By increasing muscle temperature, joint mobility, and blood flow, you minimize the chances of muscle strains, sprains, and other common weightlifting injuries.

​To this day, carbohydrates (carbs) are stigmatized due to its misconception of being the reason why people overeat, gain weight, and develop conditions like diabetes and high blood pressure. The truth is, carbs are not only good for you (in moderation), but to the average gym goer, it is an essential part of your diet. This is especially true for our strength athletes, but also holds true for all kinds of fitness endeavors.
 
Carbs are one of the essential macronutrients that provide energy to our bodies. They are the driving force for exercise, as they provide the fuel that powers our muscles during physical activity.Carbs are broken down into glucose, which is the primary source of energy for the body. During exercise, our muscles rely on glucose for energy, particularly during high-intensity workouts such as weight lifting or sports with dynamic movements. Without a sufficient amount of glucose, our muscles may become fatigued, making it difficult to maintain the intensity and duration of our workouts.
 
Carbs are also important for post-workout recovery. After exercising, our muscles need to replenish their glycogen stores, which often get depleted during exercise. Glycogen is a stored form of glucose, and it is necessary for the muscles to recover and repair. Consuming carbohydrates after a workout can help replenish glycogen stores and aid in muscle recovery.
 
In addition to providing energy and aiding in muscle recovery, carbs can also improve exercise performance. Studies have shown that consuming carbs before and during exercise can improve endurance and delay fatigue. This is because carbs help maintain blood sugar levels, which can prevent the onset of fatigue and help sustain energy levels throughout the workout. But don’t go grabbing some fries from McDonalds for an intra-workout snack. It's important to note that not all carbs are created equal. Complex carbs, such as whole grains, fruits, and vegetables, provide sustained energy and are often rich in vitamins and minerals. Simple carbs, such as refined sugars, provide a quick burst of energy but can cause blood sugar spikes and crashes. Be careful of all the candy you see a lot of powerlifters and weightlifters utilize.
 
In conclusion, carbs are essential for exercising as they provide the fuel for our workouts, aid in muscle recovery, and improve exercise performance. It's important to consume a balanced diet that includes complex carbs to sustain energy levels throughout the workout and promote overall health.
 

Getting into shape and reaching your fitness goals can be an incredibly rewarding experience. However, if you're not careful, it's easy to fall into the trap of overtraining and burning out. Burnout is a real issue in the fitness world and can lead to decreased motivation, injury, and even illness. In this post, we'll explore some tips and strategies to help you prevent burnout and maintain a healthy and sustainable fitness routine.

1. Set Realistic Goals

One of the most common causes of burnout in fitness is setting unrealistic goals. While it's important to challenge yourself, it's equally important to be realistic about what you can achieve in a given timeframe. Setting achievable goals can help you stay motivated and avoid the frustration that can come from feeling like you're not making progress. Keep them SMART! Specific, Measurable, Achievable, Relevant, and Time-Bound.

1. Vary Your Workouts

Doing the same workout day after day can quickly lead to burnout. To prevent this, try to vary your workouts and incorporate different types of exercises into your routine. This can help keep your workouts interesting and engaging and prevent boredom and burnout. It’s very tempting to just squat, bench, and deadlift 4-5 days a week, but is tough on your body. Consider variations of different movements to not only challenge in different ways, but to strengthen your body and train it to not rely on the common muscle groups.

1. Rest and Recover

Rest and recovery are just as important as exercise when it comes to preventing burnout. Make sure you're getting enough sleep, eating a healthy diet, staying hydrated (see my last post HERE) , and taking rest days as needed. Listen to your body and give it the rest and recovery it needs to perform at its best. You know your body best, speak with your coach and know the difference between fatigue and possible injury (upcoming blog post).

1. Stay Consistent

While it's important to vary your workouts, it's equally important to stay consistent with your fitness routine. Consistency is key when it comes to making progress and reaching your goals. Set a schedule and stick to it as much as possible to avoid the stress and frustration that can come from falling off track. Consider adopting the 21/90™ rule, it takes 21 days to create a habit and 90 days to make it a part of your lifestyle.

1. Seek Professional Help

If you're feeling overwhelmed or struggling to stay motivated, don't be afraid to seek professional help. A qualified trainer or coach can help you create a personalized fitness plan, provide support and motivation, and help you stay on track and prevent burnout. Don’t fall for coaches who offer cookie cutter programs, find a coach that will work WITH YOU. Speak with one of our coaches at the Bar for options. Also consider speaking with a therapist. Our mental health is often pushed to the side and speaking with a professional can help in more ways than none.
In conclusion, burnout is a real issue in the fitness world (and life in general), but it doesn't have to be a part of your experience. By setting realistic goals, varying your workouts, taking time to rest and recover, staying consistent, and seeking professional help when needed, you can prevent burnout and maintain a healthy and sustainable fitness routine (and later on, lifestyle). Remember, your health and wellbeing are important, so take care of yourself and enjoy the journey towards your goals.