Quote:
Originally Posted by Depalma
We might be saying the same thing in different ways Robert. As I said, with max weights, as fast as possible can be pretty darn slow. "Max speed" on dynamic effort days and "Max speed" on max effort days is certainly not the same tempo.
Hi Depalma,
I am not doing any Max effort work these days, because I find I overtrain too easily, even with the exercise rotation recommended by Westside. For my 5x5 and 3x10 schemes I try to keep short of failure for all my sets, but do each rep quickly. Leaving a rep "in the tank" keeps me from overdoing it.
I drank the HIT "Kool-Aid" as a teenager (thank you Joe Wieder!), so it has taken me a long time to accept that I will make better progress if I avoid training to failure altogether. I follow a single progression increasing weight on no more than one set, and cut a set short if the rep is too difficult. Seven singles with 95% of my 1 rep max does much more for me than a Max Effort workout.
You are certainly right that if you are grinding out a hard rep you are lifting as fast as you can. IMHO, Max effort work is really hard on your CNS, but speed work trains your nervous system without as much risk of overtraining.
Robert