As evident by articles that I've written in the past, I'm a fan of adding frequency to workouts as a variable to increase loading. The idea for this article came from some experimentation with one of my online coaching clients who had become interested in dynamic effort work. We had discussed its positives and negatives and how it could fit into a high frequency approach. This particular client had been squatting and benching multiple days a week and deadlifting at least twice a week.

The purpose of this article is to expand on some of the ideas and focus on how to set these up in both concurrent and conjugate fashions. Understand that this program is for the lifter, not athletes from other sports. I also won't discuss the virtues or evils of dynamic effort work with barbells for athletes because this is an entirely different topic altogether.

Three methods for developing muscular tension

According to Zatsiorsky, there are three methods for developing muscular tension:

  1. Maximal effort: Lifting a maximal load; this could be defined as either a training max or a competition max
  2. Repeated effort: Lifting a non-maximal load until failure
  3. Dynamic effort: Lifting a non-maximal load with the highest attainable speed

With those three methods defined, we have to consider also the idea of submaximal efforts. Submaximal efforts occur when lifting a non-maximal load for a set number of repetitions as opposed to lifting it to failure. Unlike the dynamic effort method, it doesn't have to be done at a required speed.

All these methods have pros and cons and can be used in a conjugated fashion (defined as using coupling training effects and delayed training effects in sequence to achieve an end goal) or a concurrent fashion (what many define as “conjugate,” which is training multiple abilities parallel to each other). I won't list all the pros and cons because this has been done many times before.

Frequency

Frequency is basically how many times training is performed. More specifically, we could be referring to how often a certain movement is performed in training. Programs such as Sheiko, Smolov, and many versions of block periodization include a high frequency. Most of these programs revolve around submaximal efforts. However, in some of these programs, as fatigue mounts, these can become repeated efforts by the last few working sets due to failure (technical or muscular) achieved from accumulated fatigue. The Bulgarians are the exception to this. They were known for their maximal, high frequency approach. However, it must be noted that this was all based on training maxes for that day, not on competition maxes.

Programs that use other methods such as dynamic effort, max effort, and repeated effort in a concurrent set up are usually low frequency based programs. In these workouts, the lifter usually performs two upper and two lower workouts alternated with each other utilizing a different method of achieving muscular tension such as maximal effort and dynamic effort.

My aforementioned client had liked training with a high frequency in the lifts. With his training, he had been squatting and benching for three to four sessions a week and deadlifting two to four sessions a week, depending on the block that we were in. The majority of this work fell into the submaximal effort range. The consideration he had was that he felt he lacked the ability to accelerate a load. He also wanted to use bands and chains as described in the literature from many of the articles he had read. However, he still wanted to maintain the high frequency of lifts, as he felt that it was working well for him.

While I could give the exact plan that I wrote for him, it would be irrelevant because it fit his needs. So instead, I'll present a few ideas that could be used to blend a high frequency approach with both a conjugate/block program and a concurrent program. Understand that for a conjugate/block system to work, there has to be a logical sequencing of each block. In this article, I won't describe the sequencing in detail. The examples listed here are in reference to the one or two methods that we're using in a block to achieve a certain training effect as opposed to an entire sequence for an end goal.

Dynamic effort block in a conjugate/block system with high frequency

In this block, the lifter focuses on moving submaximal weights as fast as possible for most exercises. I have this set up using the competitive exercise as the primary movement of the day followed by specialized developmental movements as secondary movement (for more details on specialized exercises, see my specialized exercises article). After these movements, a specialized preparatory movement and one to three general movements are utilized in either the submaximal effort or repeated effort. Understand that this is just an example. Don’t take this as gospel. I’m also using intensities, volumes, and rep ranges that are familiar to lifters who have used dynamic barbell lifts before (doubles for squat, triples for bench, singles for deadlift). Like everything, these rep ranges shouldn’t be something anyone is married to. The primary focus of this block is to increase the rate of force development in barbell lifts. The secondary focus is to work weaknesses through preparatory and general exercises.

Day 1

  • Competitive exercise (CE) squat, 55–70% for anywhere between 6 and 12 sets of 2
  • Specialized developmental (SD) bench utilizing accommodated resistance, 45–60% for anywhere between 5 and 8 sets of 3
  • Specialized preparatory (SP) deadlift (Romanian deadlift, opposite stance deadlift, good morning, etc.), utilize submaximal effort and perform between 20 and 30 reps at a RPE of 7 or 8 in sets of 4 to 10 reps
  • General accessory for squat in submaximal or repeated effort
  • Lats or upper back in submaximal or repeated effort
  • Abdominals (optional)

Day 2

  • CE bench, 55–70% for anywhere between 5 and 8 sets of 3
  • SD deadlift with accommodated resistance, 45–60% for anywhere between 8 and 15 sets of 1
  • SP squat (front squat, Olympic squat, split squat, etc.), utilize submaximal effort and perform between 20 and 30 reps at a RPE of 7 or 8 in sets of 4 to 10 reps
  • General accessory for squat in submaximal or repeated effort
  • Lats or upper back in submaximal or repeated effort
  • Abdominals (optional)

Day 3

  • CE deadlift, 55–70% for anywhere between 10 and 20 sets of 1
  • SD squat with accommodated resistance, 45–60% for anywhere between 6 and 12 sets of 2
  • SP bench (incline, decline, floor pressing with barbells, dumbbells, etc.), utilize submaximal effort and perform between 20 and 30 reps at a RPE of 7 or 8 in sets of 4 to 10 reps
  • General accessory for deadlift in submaximal or repeated effort
  • Lats or upper back in submaximal or repeated effort
  • Abdominals (optional)

Day 4 (optional)

  • CE squat, 66% of total volume from day 1, same rep ranges
  • CE bench, 66% of total volume from day 2, same rep ranges
  • CE deadlift, 66% of total volume from day 3, same rep ranges
  • Lats or upper back in submaximal or repeated effort
  • Abdominals

I wanted to utilize the competitive exercise early in the session to work the rate of force development and also perfect technique before fatigue set in. The specialized developmental exercise could be performed second with accommodated resistance, as many are used to doing in dynamic effort work. This is because accommodated resistance can alter form in some circumstances. The preparatory exercises are performed with a submaximal effort for two reasons—many of these exercises, such as the Romanian deadlift and good morning, are difficult for many lifters to perform correctly, so it doesn’t make sense to perform them at fast rates of movement or until failure, and these movements aren’t necessarily being used for the purpose of developing force but to correct weak points or strengthen muscles as opposed to movements. This is also the reasoning for the use of submaximal or repeated efforts on general accessory work. Furthermore, some of this may target postural muscles that don’t respond well to high rates of movement or low repetitions. The amount of total work performed in each session and the number of training days are all individual to the lifter. The frequency and total volume above are what many are used to but might take some time to get accustomed to.

Submaximal effort block with a secondary focus on hypertrophy in a conjugate/block system with high frequency

In this block, the lifter isn’t concerned with how fast the weight is moving. For the primary movements, the effort is submaximal, and weights aren’t taken to failure. Depending on the qualification of the lifter and the focus of the block, the intensity of the first movement could vary. Because of this, the example that I’m providing uses all RPE scales. For the submaximal work, the RPE won’t exceed nine. The focus is to maintain correct form, not turn any set into a “grinder” or break form. For the movements focusing on hypertrophy, the RPE is nine or ten for the given rep ranges. The idea is to increase muscular tension and train to failure or near it. General accessory movements are taken to failure for the most part.

Day 1

  • CE squat, 12–24 total reps at RPE of 7–9 broken into sets of 3–6
  • SD bench, 3–4 sets of 6–12 reps at RPE of 9–10
  • SP deadlift (I wouldn’t use hip hinging movements for this purpose because this will be near failure and form could suffer too much), 3–4 sets of 6–12 reps at RPE of 9–10
  • General accessory for squat in repeated effort
  • Lats or upper back in repeated effort
  • Abdominals (optional)

Day 2

  • CE bench, 12–24 total reps at RPE of 7–9 broken into sets of 3–6
  • SD deadlift with accommodated resistance, 3–4 sets of 6–12 reps at RPE of 9–10
  • SP squat (front squat, Olympic squat, split squat, etc.), 3–4 sets of 6–12 reps at RPE of 9–10
  • General accessory for bench in repeated effort
  • Lats or upper back in repeated effort
  • Abdominals (optional)

Day 3

  • CE deadlift, 12–24 total reps at RPE of 7–9 broken into sets of 3–6
  • SD squat with accommodated resistance, 3–4 sets of 6–12 reps at RPE of 9–10
  • SP bench (incline, decline, floor pressing with barbells, dumbbells, etc.), 3–4 sets of 6–12 reps at RPE of 9–10
  • General accessory for deadlift in repeated effort
  • Lats or upper back in repeated effort
  • Abdominals (optional)

Day 4 (optional)

  • CE squat, 66% of total volume from day 1, same rep ranges
  • CE bench, 66% of total volume from day 2, same rep ranges
  • CE deadlift, 66% of total volume from day 3, same rep ranges
  • Lats or upper back in submaximal or repeated effort
  • Abdominals

The competitive exercise is being used to practice the movement and correct form as well as provide total mechanical work and stimulus. The other movements are being used for the purpose of increasing muscular tension and metabolic reactions granted that there is a caloric surplus. For the particular movements, it is important to pick developmental and preparatory movements that fit this goal. Because hypertrophy is something this lifter is looking for, I wouldn’t be recommending limited range of motion options such as 4- or 5-board presses, high box squats, or rack pulls. While these can be neurologically taxing and overload certain portions of lifts, they aren’t engaging a large amount of working musculature and other options may be better. The other consideration is to pick movements that can still be performed with some level of proficiency and safety while training near or at failure.

The fourth day is a departure from repeated efforts and features all submaximal efforts in the competition exercises. However, if the lifter was primarily focusing on hypertrophy, this could be changed to all repeated efforts at or near failure. Whether or not the movement would be competitive or specialized depends on the lifter’s ability to use correct form at or near failure as well as technical peculiarities that may or may not assist with the goal of hypertrophy in certain areas.

Concurrent training of dynamic, maximal, submaximal, and repeated efforts with high frequency

This last set up is for those who like to train with a concurrent style of programming. In this set up, all the methods are used every day on different movements. It involves:

  1. Competitive exercise (CE) in dynamic effort (DE)
  2. Specialized developmental (SD) in maximal effort (ME)
  3. Specialized preparatory (SP) in submaximal effort (SE)
  4. One general accessory movement for the number one movement of the day in repeated effort
  5. One lat or upper back movement in repeated effort
  6. Abdominals (optional)

A real life example may look like this:

Day 1

  • CE squat, 55–70% for anywhere between 6 and 12 sets of 2
  • SD bench, up to a 1–3 rep max
  • SP deadlift (Romanian deadlift, opposite stance deadlift, good morning, etc), utilize submaximal effort and perform between 20 and 30 reps at a RPE of 7 or 8 in sets of 4 to 10 reps
  • General accessory for squat in repeated effort
  • Lats or upper back in repeated effort
  • Abdominals (optional)

Day 2

  • CE bench, 55–70% for anywhere between 5 and 8 sets of 3
  • SD deadlift, up to a 1–3 rep max
  • SP squat (front squat, Olympic squat, split squat, etc.), utilize submaximal effort and perform between 20 and 30 reps at a RPE of 7 or 8 in sets of 4 to 10 reps
  • General accessory for squat in repeated effort
  • Lats or upper back in repeated effort
  • Abdominals (optional)

Day 3

  • CE deadlift, 55–70% for anywhere between 10 and 20 sets of 1
  • SD squat, up to a 1–3 rep max
  • SP bench (incline, decline, floor pressing with barbells, dumbbells, etc.), utilize submaximal effort and perform between 20 and 30 reps at a RPE of 7 or 8 in sets of 4 to 10 reps
  • General accessory for deadlift in repeated effort
  • Lats or upper back in repeated effort
  • Abdominals (optional)

Day 4 (optional)

Considerations here are individual to the lifter. I would caution anyone against using maximal effort because for most, it will be hard to recover from. Most lifters are better off performing submaximal, dynamic, or repeated effort work. For the actual movements, this would vary on strengths/weaknesses, competition schedule, or direction of current training.

Anyone who isn’t a fan of methodical, block styled programming but wants to train with high frequency would like this set up. It features a fair amount of variety, and the movements could be rotated depending on the lifter’s needs. The option of a fourth day that fits the particular lifter also may work well for some depending on the needs or amount of time available on that given day. This type of training is very demanding, and recovery would have to be closely monitored.

In my opinion, the maximal effort work in this set up should be used as a technical max, not an absolute max. Work up to what is heavy but completed on that day with near perfect form and shut it down. Think of it as similar to the Bulgarian system of training maxes. If gunning for PRs in this set up, I think it would be very easy to become beat up or stall.

Conclusion and a word of caution

The reason that I wrote this article was to give some options to those who have been toeing the line of wanting to increase their frequency but still have an allegiance to the ideas of dynamic effort and maximal effort work. I wanted to show that with some thought, the ideas can be used in conjunction with each other.

However, none of the templates above can exist in an abstract situation as a platform from which to base all your training. For the block system examples to work, there has to be a logical sequencing of each block to lead to the end goal. On the other side of the coin, the concurrent outline above may be of use, but using it indefinitely for any one lifter is dependent on a large number of factors (qualification, training age, needs, competition schedule, etc.) Many may wonder if any of the above examples work and it all goes back to the answer that many don’t want to hear: “It depends.” My advice is to take an objective look at your needs and figure out a plan that will achieve these goals.

References

  • Zatsiorsky VM. Intensity of Strength Training Facts and Theory: A Russian and Eastern European Approach.