Dave Tate l Max Effort Methods, Join The Crew, Table Talk

Dave Tate's Simple & Effective Conjugate Training Guide: • Dave Tate's Simple & E...
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Dave Tate is the founder and co-owner of elitefts.com. He is the author of twenty books and has logged more than 40,000 hours of training and consulting. Dave is married to elitefts co-owner Traci Arnold-Tate, and they reside in London, Ohio, with their two sons. Personal Credo: Live, Learn, Pass on™.
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0:00 Sponsors
6:00 Max Effort Method
7:40 Why should a lifter use the max effort method
17:40 What is a 1rm and what is a Max Effort
24:35 Parameters/movements for max effort work
26:05 Warm up sets and reps
30:35 Benefits of ME
35:40 Focus with maximal loads
38:40 Negatives of ME
54:15 Program considerations
1:01:10 Weak point…physical, mental, technical
1:11:40 Rest periods
1:12:00 Program considerations list, pay attention!!
1:14:50 Frequently asked questions
1:15:00 How do you warm up for your ME day
1:20:30 Should you use comp lifts as ME exercises
1:24:30 Where does failure come into play
1:32:00 Top 5 ME exercises

[@kylemccaffrey3003]

The three pillars of knowledge for my strength training are Dave Tate and elitefts, Dr Mike Israetel, and Matt Wenning. The vast amount of knowledge and experience you all have continues to make me ask new questions and proceed to get stronger and stronger. Couldn’t ask for better content than this. Thank you 🙏🏻

[@remi000simon]

True. Such knowledge. These guys. Have.

[@nikolaj788]

I know powerlifting is a sport but I would really appreciate it if you would specifically address in the upcoming videos how to use the conjugate method as a regular natural meathead or everyday athlete to get strong, muscular, fit and healthy. I value the content. Thank you very much Sir

[@paulmarino8910]

I agree 100%

[@eliteftsofficial]

This was done here. This video used PL as an example but any sport or program that has a focus on maximal strength the same considerations apply. Maximal strength is the one strength attribute that can pull all others up. This is why Dave spoke on how these considerations apply to different periodization models.

[@williamlawlor7445]

There is no specificity. Max effort method doesn't change whether your natural or not, enhanced or not, a regular guy or not. It's the application of the parameters of the max effort method relative to your own situation. It's that simple. Lots of people want someone to come along and give them all the answers. That's not that simple because it takes trail and error and that takes time. Another show a small bit if respect. This is free content that this man made using his own time. He's had multiple injuries, spend years busting his ass and then gives out a shit load of info for free and your on about it not being specific?

[@ruy195]

I am not Dave Tate, I am not a westside endorsed coach or athlete of any kind, but in my couple years experience training highschool,college and mid tier pro athletes this is how we did it (edit i smoked a joint so forgive and error in syntax or grammer) Out of season/not a powerlifter: Make a list of every major variation of a maximal squat, deadlift, vertical press and horizontal press. If there are less than 10 variations that majorly change bar type, stimulus or time under tension, stop reading this and spend 2 years consuming as many articles on EliteFts as you can. If you have more than 10, here is a basic primer that will give you every tool if you have enough self respect to use this info to actually do the research. The way we did it is we alternated each week between doing a deadlift movement max effort on our lower m.e day and doing a squat variation , same as alternating between vertical and horizontal presses. Each week you are going to do a completely different variations of each of those movement types every week, not repeating FOR A MINIMUM of 1-2 month i.m.h.o. For example,on a squat you can use different bars like a ssb or a duffalo bar, you can add bands or chains, you can do eccentrics, isometrics, pin squats etc etc etc. Only rule is every week you build up to a true tested max on a different variation, and i add the caveote if it feels like your breaking your body, probably do something different. We used to go until TRUE failure every M.e session as a rule even if we had already hit multiple P.R'S,but that was FUCKING STUPID, reckless and worst of all needlessly inefficient. Your week structure is made up of a Max effort lower body, upper body and dynamic effort upper and lower body workouts each week (4 full training days a week,commit to this and see how you feel for months before adding more). Max effort squat day you warm up, then we did our prep work (GPP, Hamstring/Glute/Hip activation, prowler) then start at the bar and go up every plate you can, doing 1 or 2 or 3 reps each feeling it out. Dont over do this. Then you hit your working sets and you build up doing singles to a true tested max. We would then do heavy rep work but not everyone does that part, we would hit 5-8 sets of heavy triples unless the athlete starts to get shot. Max effort Upper: I have both built up to true m.e singles and true m.e tripples on the upper body work and this is highly controversial but i firmly believe that the triples are better in every way for someone who is not in powerlifting season and its also better for most athletes. DO NOT MAX EFFORT BARBELL OVERHEAD PRESS FREQUENTLY IF ITS NOT BASICALLY MANDATORY For a SPORT.Everything else is basically the Same deal as M.E squat otherwise than that Dynamic Effort Lower: Another controversial one, this can be performed a near infinite amount of ways and i can't cover them all. Hockey/rugby/football/wrestling/powerlifting all get a tonne of specificity in the programming on dynamic days, while simultaneously getting less specificity. Ignore this if your not a coach lmao. Probably two thirds of the time this was a big three variation performed with speed reps against bands with 45 seconds timed between every set. 10 sets of three is good for the soul. One third of the time we would upgrade something like a loaded plyometric, true max prowler sprints(No like TRUE MAX with speed) etc etc. If you are not a athlete, you can pick either way. Dynamic upper: Same as Dynamic lower but upper body Everything you do after this IS ACCESORY WORK. BURN THIS TERM INTO YOUR BRAIN. This is performed at less exertion then the max effort lifts or your will break your toy and not be able to play with it anymore. This is all the hypertrophy,specificity, speed, conditioning etc etc etc. Everything else. If you are lazy and just want to lift weights and not move athletically, do all your accessory work between 8-20 reps per set, 3-8+ sets once you spend years building up. REPEAT AFTER ME, ACCESSORY WORK TARGETS YOUR WEAKNESSES. 80% of accesory work you choose the things you are the absoloute worst at and refuse to do, 20% of the movements are accessories that you have found have made profound changes in your past. As people we choose our paths,at the moment of reading this you get to choose the path of continued ignorance or the path of new horizons. Choose wisely my friend

[@mathisallen2]

how should I warm up before I lift? Mobility? Stretching? Specific Exercises? Activation exercises? How many sets? reps? How should a proper max effort lower body, max effort upper body, dynamic effort lower body, dynamic effort upper body and a full body workout warmup look like? Can you share detailed conjugate warmup routines in the upcoming videos for alle the different days please? I can´t use a sled in my commercial gym if that´s a necessary information. Great content, thx

[@matversion2]

In the video where he does the "simplified conjugate" he goes over the warm up before everything else. Definitely worth the watch.

[@paulogorris17]

great topic suggestion

[@Viktos232]

I would like to see this too

[@ruy195]

Do a litteral warm up that cardio wise is challenging until the first hint of the beginning of a light sweat starts. Every athlete wants to cheat and skip this part, don't be every athlete. Your cardio movement can be a treadmill or other standard cardio equipment, but in my experience prowler work for anyone or a proper dynamic warmup based in general athletic movements (Walking hamstring stretch here to there, high knees here to there, deep squat stance lateral walking ((hips low as possible and only allow manual contraction of muscles to move you, not momentum.)), Forward Bounding ((explosive as comfortable and get triple extension)), Hamstring Walkouts aka Inchworms, forward lunge with t-spine rotation, Reverse lunge with t-spine extension ((make sure thumbs are facing back and not inwards towards eachother)). We then go into what we called our prep work, it's kinda where we put all of our light to medium accesory work, activation movements, plyometrics etc. Its 3-5 movements for 3 sets. This is not done higher than 70-80% max exertion unless your highly trained. I would pick one movement that targetted the main muscle in whatever max effort compund im building up to do, one to two movements that targetted the anatagonist muscles of that compound movement, one movement that forces the lifter to engage their stabilizer muscles throughout either the upper, lower or full body. That is the core. Then we added one movement like a medball slam/ropeslam/sled row for upper and any plyometric for lower to get your C.N.S ready to produce maximal force. Last movement can be abs, can be a extra of anything you need in the list before this or can be dropped. IMMEDIATLY after your prep work you go and set up/start your main strength movement of the day. So to give example of the prep work for a deadlift day: Movement 1: Slider hamstring curls, nordic curls, Single leg glute bridge variations, GHR, Reverse sled pull, Single or double leg RDL(Not max effort) etc Movement 2: Anterior hip/quad biased movements(especially ones that cue you driving down through the floor with your force); Forward prowler push, Skater squats, quad extension, step ups with opposite hip drive and stabilization etc etc. Movement 3: Stabilization(Or more stabilization to be accurate): Iso holds and eccentrics of all kinds are king. Especially ones that force you to stabilize through multiple planes of movement. Movement 4: Any Plyometric Movement 5: Lateral Hip Work(IMHO most important): X-Band Walks, Lateral Lunges, Curtsy Lunges to standing single leg hip drive etc etc Any questions just ask!

[@Silverback_S_and_C]

I've been using the conjugate method for 12-15 years and I'm still not bored listening to Dave talk about it. Such a wealth of knowledge, I always walk away with something new, but most importantly it's the fact that Dave re-iterates the fundamentals that creates eureka moments. Let me explain: like any discipline, as you progress your understanding becomes more and more profound, so things that may not have had as much relevance as a beginner may create a revelation as an advanced lifter. Variety and recovery come to mind.

[@albertpaxton4855]

So happy I joined the crew! Anything to support my favorite podcast.

[@ruy195]

Hey Dave, long time listener and fellow S&C Coach a few decades your junior in the experience department just a few hours north of you in Canuckistan. I just wanted to say as someone who has devoted more than a third of my life to trying to understand the knowledge and wisdom of Louis and the Westside Barbell/Conjugate/Concurrent Block/Phase/Insert term method as a extension of his essence and i feel that very few people have truly given you, A.J Roberts, Mark Bell and Matt Wenning the credit you deserve for being able to take the utterly genius and yet bafflingly puzzle-like nature of Louis speech and writing and you guys made it palatable to the rest of world, when otherwise we would have needed to have spent years with Louis to be able to know what parts of each sentence he would speak or write that we should commit to memory and what parts we should glaze over as "Louis-Ism's". Louis almost single handedly introduced the western world to the soviet gods of exercise physiology and made their work accessible to much more of the word and you guys, especially You,Matt and Mark have continued that trend of keeping the vast complexities of the source material while providing a better delivery and the world of strength and conditioning and powerlifting will be forever changed for the better because of you guys's selfless actions in providing free or near free education. Thank you. P.S ignore my grammar

[@dirkoechsle55]

more content towards and for beginners please

[@eliteftsofficial]

That was covered in this as this is one of the comments that’s always made. We made sure to cover this at several beginner levels

[@CalvinCrispo]

One of my favourite episodes yet! This is incredibly helpful! If I join the crew today, can I still get the Max Effort Article?

[@eliteftsofficial]

Yes, plus all past crew casts and ebooks

[@chrisbolton1060]

Great video!

[@RichMorti]

Worth it’s weight in gold.

[@CoolInOlympia]

This is awesome information!!! THANKS, DAVE!!!!

[@DKWon-mk5ki]

Thank you so much from South Korea. The knowledge you’ve shared is so in-depth and detailed, so for sure I would not comprehend all of them unless I reach out to your level of expertise. As I learned about you and your method, it gets mind-blowing since it is transcended as wisdom based on technical know-how and your dedicated experience of every movement of our body. Above all, many people in the short immediate gratification of result for strength and fall into harmful shortcuts without acknowledging the consequences of the choice. I appreciate your existence in the field to guide a better culture in powerlifting and sports fitness in general. Great respect. 🙏🙏🙏

[@BigPatt99]

Awesome Dave! Thanx!!

[@getpumped87]

Liked. Commented. Subscribed.

[@scraps4019]

Ditto.

[@TheWhoisbigman]

Gratuitous comment

[@remi000simon]

Thanks Dave. You answer lots o questions I have. At present. .. good to clear this up. I won’t lie. My workouts at present are a real crazy mismatch. I do t know why. They just are. .

[@remi000simon]

Great one Dave. Thanks. And. Yes. Getting into deadlifts at present and back is. Better to. No goin crazy. So much I need to learn there thu. But I. Doin them. Few times a week before. I hit machines. After. ..

[@zarathustra007]

A true masterclass.

[@DeadLifts4Dayz]

Video starts at 6:00

[@mikeanthony5206]

Hate to be off topic but is the mechanics style shirt Dave is wearing available? Or gonna be available ? Searched the site and nowhere to be found.

[@hoodnibor]

Join the crew

[@epheras]

Laughed pretty hard at the "poor application is gonna yield shitty results"

[@TheWhoisbigman]

This will probably get lost in here... on competition day, bench press, how do you warm up? Jumps? Singles only? How close to 1st attempt do you warm up with?

[@drinkinouttacups2665]

Tried max effort then I tore my pecker off!

[@WtbgoldBlogspot]

I feel like there should be a change. "1rm" is often used when people mean their "maximum potential strength," and Dave does that here a few times. The 1RM is the action that gets as close as you can get to displaying your maximum potential strength, but your potential and your best bench aren't the same thing. Once we do that, we can start using a percentage of maximum potential strength as a way of gauging relative effort. For an initial look at it, the increase in relative effort over a mesocycle is the same regardless of the rep range you're working in, but because we're stuck on percentages, and RPE, and RIR everyone is saying the same thing in different ways, and all kinda missing the very basic point.