First off, let me say this…when you’re jacked, strong, ripped, explosive, and overall just a well-oiled ass-kicking machine, the awesomeness of your being is magnified exponentially. Simply put, everything is better when you’re SWOLE!
Don’t agree? Well, I’m guessing it’s because you're the same person that finished second in the race and believes that it’s not if you win or lose, but how you play the game…(#WeakSauce!)
Now, as I mentioned above, one of the things that accompanies being swole is the tremendous amount of power output you contain that allows you to thrust into action at a moment's notice. Ultimately transforming yourself into an avalanche of pain, and barreling down on whoever or whatever that wants a piece of you. This is something that I, and many other SWOLEdiers, enjoy being able to harness! So as you can tell, being fast, powerful, and explosive is an imperative requisite to being truly swole.
We learned via the cranial manuscripts of some of the smartest powerlifting coaches, that in order to build this aspect of human development, we must make the proper training adaptations for it. And what does that entail? The implementation of dynamic work into our training program in order to increase the rate of force development.
Because of the methods we use at my gym, whether you want to call it the Elite Method for the Meatheaded or the SWOLE System or it could be defined as being the bastard love child of old school bodybuilding and the Westside-method, many people have questioned whether or not the use of the Dynamic Effort Method is necessary given the fact that one of our ultimate objectives is getting jacked. So, what I want to do is make the case that implementing the Dynamic Effort Method into your Bodybuildingroutine could get you more jacked than you were before!
1. Dynamic Effort Work is Like a One Day Deload: When properly implemented, speed work will be done with light weight and low volume. This is anywhere from 30–60 percent with 8–15 sets of 1–3 reps. Why? Because the desired training effect is to increase the rate of force development and to do so you’re not going to get that by training at a high percentage of your one-rep max. When you train with these loads and volume, it won't tax you the same way heavy weights or heavy volume will, thus giving you an extra day to recover, or a training day that you won’t have a long time to recover from. As I’m sure you know, progress is stalled and plateaus ensue when you don’t fully recover from your training. (#UNACCEPTABLE!!!)
2. Supplemental Work Will Allow You to Get SWOLE: No, the speed work done on dynamic days with your core lift won’t get you jacked, that’s not the goal here meathead! But, the supplemental lifts done after it sure as hell will! When done properly, the supplemental work after your core lift on Dynamic Effort days will be relatively heavy and have an extremely high level of intensity. Intensity with proper supplemental lifts will yield some serious swole!
3. Increased Speed=Increased Max=Increased Testosterone: As I mentioned, the main reason we do speed work is to increase the rate of force development. When we do this, it allows us to move heavier loads at a faster rate. When weights move at a faster rate, we are far more likely to lift heavier weight. Why? The longer you fight with a weight, the less likely you are to get it. Now, the awesome thing about lifting heavy weights, besides the obvious benefit of attracting SWOLE groupies, is the fact that lifting heavy weights increases the release of testosterone. Testosterone helps make us jacked, ripped and strong, so it’s definitely something that we want to flow bountifully through our body!
Still think doing speed work can’t help you get SWOLE?! Quit being such a meathead and implement it!