Max Effort vs. Dynamic Effort: Why We Train Both at BMF
If you’ve trained with us at BMF you know we use the Conjugate Method. You’ve probably seen our sessions labeled “Max Effort”(ME) or “Dynamic Effort”(DE) and wondered—what’s the difference? Why do we alternate between these types of sessions? And how does it help you get stronger, faster, and more athletic?
💪 What is a Max Effort Training Session?
Goal: Build absolute strength — your ability to move the heaviest possible load.
Max Effort (ME) sessions are where we push the intensity. These are the days we challenge ourselves to lift heavy for low reps—usually 1–5 reps per set. Think heavy squats, deadlifts, presses, and other compound lifts. Sometimes it’s a true 1-rep max, but more often it’s a technical max/Submax for that day based on how you’re moving.
🔑 Benefits of Max Effort Training:
Builds maximal strength & resilience
Develops neural drive (your brain-muscle connection)
Increases bone density and tendon strength
Essential for sports performance and long-term progress
We cycle variations every block of training (like box squats, trap bar deadlifts, or close-grip bench) to keep your body adapting while avoiding overuse injuries.
Lean more about MAX EFFORT Method
⚡ What is a Dynamic Effort Training Session?
Goal: Develop speed-strength — your ability to move moderate weight as fast and explosively as possible.
Dynamic Effort (DE) sessions are all about bar speed and power. You’ll use lighter loads (typically 40–60% of your 1RM) and focus on moving with intent. These sessions include bands, chains, or tempo to increase the challenge without adding weight.
Think explosive squats, fast bench press with bands, kettlebell swings, or med ball throws.
🔑 Benefits of Dynamic Effort Training:
Improves bar speed and explosive power
Builds rate of force development (how fast you can produce strength)
Less taxing on the joints = more recovery
Prepares athletes for real-world performance (sports, movement, agility)
Learn more about the DYNAMIC EFFORT Method
🔁 Why We Use Both at BMF Training
Our group training program blends both ME and DE sessions each week to give you a complete strength and performance system.
📆 Example Weekly Split:
Monday: Max Effort Lower
Tuesday: Dynamic Effort Upper
Wednesday: Aerobic Conditioning
Thursday: Dynamic Effort Lower
Friday: Max Effort Upper
Saturday: Metcon and Mobility
By training both max strength and explosive power, we help you:
Build a strong foundation
Avoid plateaus
Improve joint health
Become more athletic and injury-resistant
Train smart and stay consistent year-round
🧠 Bottom Line
You don’t need to guess or do random workouts. At BMF, we train with a purpose. Every session is part of a bigger plan designed to get you stronger, more powerful, and more capable.
Max Effort = Strength
Dynamic Effort = Speed + Power
Both = Results That Last
📩 Want to experience how this training can level up your performance?
Check out our group training program and Schedule a call with us
👉 www.bmf-training.com