Baker Barbell Podcast #5 - Conjugate Programming: Dynamic Effort Day
The other unique element of the conjugate method is the "Dynamic Effort" day, essentially a volume day used to accumulate a bunch of reps in a short period of time. Uniquely, in the conjugate method the dynamic effort day involves a primary lift performed explosively, with short rest times between sets (usually only 60-90s). Weights are typically light, between 60-70% of 1RM for a given movement.
The idea behind dynamic effort is that because the reps are done with maximum speed, the workout constitutes a sufficient stress for driving muscle growth, without necessarily loading the bar heavy and incurring higher systemic stress. The act of volitonally exploding the weight during the concentric also helps train the lifter to build momentum that will carry him through the common sticking points on the lift. As with Max Effort day, the primary dynamic effort movement is followed by accessory work to fill out the necessary volume and hypertrophy stimulus needed to continue driving strength gains.
Andy and Dan break down dynamic effort day for both upper and lower body movements, common sets and reps and loading schemes during the cycle, and discuss the wide variety of variant lifts that can be used.
Andy Baker
Blog: www.AndyBaker.com
IG: @bakerbarbell
Owner of Kingwood Strength & Conditioning
Co-author of Practical Programming for Strength Training
Co-author of The Barbell Prescription: Strength Training for Life After 40
Dan Flanick
IG: @coachdanflanick