Dynamic Effort Method

Definition

Training with submaximal loads moved with maximal velocity, emphasizing speed and power development. Fast and furious meets strength training.

Example Usage

My dynamic effort bench session used 60% of my max weight but I moved every rep explosively.

Origin

Formalized by Soviet sports science and popularized by Westside Barbell.

Fun Fact

This method trains your nervous system to recruit more muscle fibers quickly, which transfers to max strength development.

Source: Soviet sports science and powerlifting methodology

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