Max Effort Training

Max Effort Training, also known as ME training, is a type of training carried out by Powerlifters and Strongmen to increase their one rep max on big lifts. The Max Effort training actually means you are lifting the heaviest weight you can to increase your strength.

So how does it work?

When you carry out the max effort training method you are placing a heavy demand on your body, this does not simply mean the muscles but also the central nervous system. By putting this demand on the body its natural action is to adapt by increasing your strength, this happens as the body reduces the central nervous system inhibition so the maximum amounts of motor units are activated.

How do you carry out ME training?

A max effort workout will always centre around one big compound lift; these are usually the deadlift, bench press of squat for a powerlifter and deadlift, squat and overhead press for a strongman. You will only carry out the max effort style lifting on the big lift; any other exercises are completed as normal.

The max effort exercise will be completed as follows:

Work at 90% to 100% of your one rep max.
Carry out on one exercise per training session only
Carry out 1 to 3 reps per set
Carry out up to 10 sets
Leave 2 to 5 minutes rest between sets
Carry out on the same muscle group once a week only

The ten sets would be carried out as follows:

425 is your current one rep max


















It is important to note that max effort training should only be completed on the same muscle group for three to four weeks before carrying it out on a different muscle group entirely as it can cause negative gains if carried out over longer periods.

The best way to complete your training regimen with max effort training is to carry out ME training for one to three weeks on your chest, then one to three weeks on your back and finally one to three weeks on your legs. This will mean using a cycle or rotation on your training regimen so your body doesn’t get used to what you are doing and you are keeping with the max effort training within the one to three weeks per muscle group.

I have personally used this type of training myself and found it to be an amazing way to increase your strength in a short period of time. Your muscles will fatigue quickly when you start carrying it out and you will reap the rewards very quickly.

Muscle Power Shop Questionnaire

Today we are launching the Muscle Power Shop questionnaire where we can learn more about who weight trains and the reasons why along with how much people lift.

The idea is to get hundreds, if not thousands of replys to get a huge database on people who weight train.

If you are interested give it a go, you can even look at the results others have entered. All details are anonymous so no one will ever know who entered the information.

Click here to take the Muscle Power Shop Questionnaire

Back in Training

I mentioned on my last journal post that I was seeing my consultant to see if I could start training again after rupturing a disc in my back. Well I saw my consultant at the end of November and he gave me the okay to train with a few clauses...

1) No deadlift
2) No shoulder press
3) No leg training sessions

Now I start back after what ended up being four months off training and I trained for 18 days of the month. Not bad going for my first month back eh! Well training started hard as I had lost some strength and alot of stamina, to combat this and the lack of leg training session I did some running (as well as my weight training) to increase my fitness.

I have been training weekly as follows

Monday - 3 to 4 kilometre run
Tuesday - Rest
Wednesday - Shoulders
Thursday - 3 to 4 kilometre run
Friday - Rest
Saturday - Chest and Triceps
Sunday - Back and Biceps

This is not ideal as I want to be back training fully but it is working well as my strength is increasing, my muscles are responding and I am getting fitter as well as losing that extra pounds gained from not training and still eating like a horse.

Im weighing in at 95 kgs still so missed out on my target of 100kg by the end of 2009 because of the injury.

Im looking forward to 2010 as one thing is certain, the injury has made me want to train even harder and I am going to put even more effort in. Training is about strength of mind as well as strength of body and my strength of mind is at the best it has ever been....roll on 2010!!!