Great information, Andy. Excellent presentation skills also. Just finished four years of post-grad research with lots of presentation work (listening and presenting), and let me say that your communication abilities are up there with the best. Thanks.
The dynamic effort weight limitation is news to me. Why do you think people don't gain too benefit from it until they lift a certain amount of weight? I weigh 78kg/172lbs and can benche125kg/275lbs for 1 rep so I'm pretty shy of using 185lbs for speed reps. Would I find more benefit dropping DE speed bench work and replace it with a variety of high volume pressing work? e.g. Dumbbells, varying grip barbell work etc.
Personally using traditional dynamic work when I was a bit weaker than you completely stalled my progress, moving the percentages up to 5x5 at 75-80 or 10x3 at 80-85 got things back on track. Just my experience
Hi Andy! Thanks for everything you've done, great channel. Could you explain a little bit about accommodating resistance and how it works? I'm glad you explained dynamic effort. I was thinking about doing it but now I don't think I'm ready.
the most basic explanation is that the band tension starts to increase as leverage improves making the lift harder where it normally gets easier. It's also a great tool for teaching speed
Does this same exclusion apply to even shorter/lighter men? What if you're 5'5, 145-150 lbs benching 250 lbs, would they still not get much benefit out of DE work?
I was doing pause dynamic squats and found out if you do use a pause your going to have to take a little weight off I think I could have done a little more weight and not used a pause but is a box squat/pause/bands necessary or could you get away with just doing the regular exercise but explosively
Regular and explosive is fine. Most fine they like either the use of the box for the pause or a regular pause when using DE but it's personal preference really.
Do you ever rotate the dynamic effort exercise for DE upper ? Or is it always just bench press with percentage increases everytime you PR on flat bench ?
Sometimes we use bands and sometimes just straight weight. We also sometimes rotate in close grip benches or floor presses to the mix. We also mix up the rep ranges. Recently been doing the 10x3 work at the heavier %s and then doing more like 6x6 or 8x5 on the lighter %. Also have been doing waves where we do the lighter % work pre-exhausted a bit. So like starting the workout with 5 supersets of Deficit Push Ups and Rear Delt Rows and THEN going and doing like 10x3@60% right after that.
@@andybaker2413 thanks Andy great info as always . I’m going to be trying a conjugate system for the first time on Monday for a few months at least because training has got stale for me . Would you say rotating bench to floor press or close grip is necessary for an introductory phase into conjugate or should I just use the flat bench for now?
Mr Baker what are home gym substitutions for lower body exercises: day 1, hamstring/low back and day 2 leg presses and leg extensions. Also are short intervals about 1 minute, 30 seconds, or less? I am about 50 years old. Thank you
I really really like the max effort the dynamic effort methods ala westside for more advanced grapplers and mma guys. Especially when doing lots of conditioning and sparring, lots of volume work is tough and DE is easier to recover from and perform.
Hey Andy you talk about using DE for an intermediate for volume manipulation on the squat and how its a good way to teach yourself to be more "forceful" but not significantly improving force production. Have you ever employed something on your medium days (hlm) or light days (H/L) where the lifter maintains the same reps/load on the bar but tries to make it "harder" each week. Something like Bench 3x5 (week1) Slow Eccentric (week 2) Slow Eccentric + pause (Week 3). Or maybe even weight releasers? Thank you sir!
Definitely I have implemented pauses in the squat and bench for medium day training, but I never really mess with tempo or trying to manipulate the eccentric, etc. There may be some value to this in some instances with some people, but it just isn't one of the tools in my tool box
Andy Baker in regards to the pause, do you usually keep the same pause for a 3 week cycle, or have/do you increase the pause over a cycle? Thanks for the reply sir.
My stuff never gets that deep in the minutia. Pauses are generally about a 3-count regardless of exercise. Always have to battle not to let things get too complex. Just pause the weight for a few beats and then explode it back up.
Can you switch the intensity day to Monday and the DE day as volume on Friday? If so, how would you do this? If I work up to a 5/3/1 RM in Monday, should I do only one set of the PR and call it a day? Or should it be 1x5/3x3/5x1 with the PR weight? Or just hit PR and then 2 back-off sets?
Even louie said you can't flex bone and spoke multiple times about using more reps of submaximal work at higher percentages on smaller/ weaker lifters. Also your appeal to authority and attitude is gay as hell
Holy Fuck! A video of you talking for 30+ minutes!! C'mon man, do a TL;DR version then, if people are really interested you can point them to the in-depth version.
Hey Mark - why don't you compile a list of requests for how I should present this free information to the general public. I want to make sure that Mark gets his free content in only the most digestible formats. Thanks!!!
Hi Mark B, Here is a suggestion: fuck off to another channel. If your attention span is too short for this video you should just stick to jazzercise. TL;DR: go fuck yourself.
![Noob To Max With DRAGON REWORK In Blox Fruits [FULL MOVIE]](http://i.ytimg.com/vi/LnBMOinoOvA/mqdefault.jpg)
i wish i found your channel sooner. you give awesome info! read practical programming and never even thought to find you on youtube. super glad i did!
Great stuff! Making the complex simple, thanks again Andy!
Great information, Andy. Excellent presentation skills also. Just finished four years of post-grad research with lots of presentation work (listening and presenting), and let me say that your communication abilities are up there with the best. Thanks.
Thanks man. I appreciate the kind words
Good info. Thanks.
The dynamic effort weight limitation is news to me. Why do you think people don't gain too benefit from it until they lift a certain amount of weight? I weigh 78kg/172lbs and can benche125kg/275lbs for 1 rep so I'm pretty shy of using 185lbs for speed reps. Would I find more benefit dropping DE speed bench work and replace it with a variety of high volume pressing work? e.g. Dumbbells, varying grip barbell work etc.
Personally using traditional dynamic work when I was a bit weaker than you completely stalled my progress, moving the percentages up to 5x5 at 75-80 or 10x3 at 80-85 got things back on track. Just my experience
Hi Andy! Thanks for everything you've done, great channel. Could you explain a little bit about accommodating resistance and how it works? I'm glad you explained dynamic effort. I was thinking about doing it but now I don't think I'm ready.
the most basic explanation is that the band tension starts to increase as leverage improves making the lift harder where it normally gets easier. It's also a great tool for teaching speed
Thank Andy!
If threshold loads for males are 275/185/315 lbs, what would be the parallel threshold lifting weights for females? About 60-70 percent?
Are your % with straight weight or with bands? Thanks
Does this same exclusion apply to even shorter/lighter men? What if you're 5'5, 145-150 lbs benching 250 lbs, would they still not get much benefit out of DE work?
They could always try it out and see how it works for them
I was doing pause dynamic squats and found out if you do use a pause your going to have to take a little weight off
I think I could have done a little more weight and not used a pause but is a box squat/pause/bands necessary or could you get away with just doing the regular exercise but explosively
Regular and explosive is fine. Most fine they like either the use of the box for the pause or a regular pause when using DE but it's personal preference really.
Do you ever rotate the dynamic effort exercise for DE upper ? Or is it always just bench press with percentage increases everytime you PR on flat bench ?
Sometimes we use bands and sometimes just straight weight. We also sometimes rotate in close grip benches or floor presses to the mix. We also mix up the rep ranges. Recently been doing the 10x3 work at the heavier %s and then doing more like 6x6 or 8x5 on the lighter %. Also have been doing waves where we do the lighter % work pre-exhausted a bit. So like starting the workout with 5 supersets of Deficit Push Ups and Rear Delt Rows and THEN going and doing like 10x3@60% right after that.
@@andybaker2413 thanks Andy great info as always . I’m going to be trying a conjugate system for the first time on Monday for a few months at least because training has got stale for me . Would you say rotating bench to floor press or close grip is necessary for an introductory phase into conjugate or should I just use the flat bench for now?
@@lmc3307 Unnecessary and probably counter productive.
Mr Baker what are home gym substitutions for lower body exercises: day 1, hamstring/low back and day 2 leg presses and leg extensions. Also are short intervals about 1 minute, 30 seconds, or less? I am about 50 years old. Thank you
Get a home gym.
Hi Andy, would you apply the same protocol for a contact sport athlete? Maybe by tweaking volume day a little bit?
I really really like the max effort the dynamic effort methods ala westside for more advanced grapplers and mma guys. Especially when doing lots of conditioning and sparring, lots of volume work is tough and DE is easier to recover from and perform.
Thanks Andy, there is a TM section in PP where VD is a DE day, would you consider that too?
What's in PPST3 is very similar to what I discussed in the video, yes
Hey Andy you talk about using DE for an intermediate for volume manipulation on the squat and how its a good way to teach yourself to be more "forceful" but not significantly improving force production. Have you ever employed something on your medium days (hlm) or light days (H/L) where the lifter maintains the same reps/load on the bar but tries to make it "harder" each week. Something like Bench 3x5 (week1) Slow Eccentric (week 2) Slow Eccentric + pause (Week 3). Or maybe even weight releasers? Thank you sir!
Definitely I have implemented pauses in the squat and bench for medium day training, but I never really mess with tempo or trying to manipulate the eccentric, etc. There may be some value to this in some instances with some people, but it just isn't one of the tools in my tool box
Andy Baker in regards to the pause, do you usually keep the same pause for a 3 week cycle, or have/do you increase the pause over a cycle? Thanks for the reply sir.
My stuff never gets that deep in the minutia. Pauses are generally about a 3-count regardless of exercise. Always have to battle not to let things get too complex. Just pause the weight for a few beats and then explode it back up.
Have you ever alternated a DE Deadlift and Rackpull to drive progress? Kinda like RIP does with the haltings and rack pulls.
No, but I have done that with Rack Pull / SLDL
Can you switch the intensity day to Monday and the DE day as volume on Friday? If so, how would you do this? If I work up to a 5/3/1 RM in Monday, should I do only one set of the PR and call it a day? Or should it be 1x5/3x3/5x1 with the PR weight? Or just hit PR and then 2 back-off sets?
Would you say this program is too much for a 59 year old?
🙏🏻💪
$$$ wow. GREAT video $$$ the UN should elect you S&C President of the World
No offense to this guy but Matt Wenning never says its only for very strong guys. Ill take his word over this guys. Sorry bud
Even louie said you can't flex bone and spoke multiple times about using more reps of submaximal work at higher percentages on smaller/ weaker lifters. Also your appeal to authority and attitude is gay as hell
Holy Fuck! A video of you talking for 30+ minutes!!
C'mon man, do a TL;DR version then, if people are really interested you can point them to the in-depth version.
Hey Mark - why don't you compile a list of requests for how I should present this free information to the general public. I want to make sure that Mark gets his free content in only the most digestible formats. Thanks!!!
Andy Baker keep doing what ur doing man. This is perfect timing as I've been looking into incorporating this into my program.
Just one suggestion, it's in my previous comment.
Hi Mark B, Here is a suggestion: fuck off to another channel. If your attention span is too short for this video you should just stick to jazzercise.
TL;DR: go fuck yourself.
Surely if you plan on spending the rest of your life lifting weights you can spend 30 minutes absorbing good (and free) information.