Dynamic Effort Method💥 As athletes, we need to muscle that is explosive and “twitchy”. After building a solid foundation of strength you can start incorporating some dynamic effort lifts into the mix. These are small set sizes (1-3 reps) with light weight (50-70% of 1RM) done with maximal intent on the concentric (fancy way of saying “up”) portion of the lift. Usually the amount of total volume is higher, somewhere between 6-12 sets total. The biggest thing to keep in mind is that bar speed and
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