The Max Effort Method

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]