Strength and Conditioning the Conjugate System – Part 2: Max Effort Method

The Max Effort Method originated as a combination of the Bulgarian System, the former Soviet Union System, and Louis Simmons’ 43 years of power-lifting experience. Simmons defines the Max Effort Method (MEM) as “lifting maximal loads against a maximal resistance”¹ which basically means lift very heavy weight as hard as you can. The MEM improves intermuscular and intramuscular coordination by forcing muscle groups to work together due to the large amount of resistance placed on them.² That is to say, the MEM can fix such problems as poor glute activation with lifts like heavy squats, because the heavy resistance placed on the muscle group requires the use of all the included muscles in order to properly perform the lift.

The MEM is achieved by lifting loads at 85-97% of an individual’s max for reps of 1-5. In the conjugate system there are two Max Effort lifts per week, one squat or dead lift variation and one with a bench or military variation. Two examples of this are building up to 3 heavy back squat sets of 3 reps at 90-92% of your max, or 5 sets of 5 reps at 85-87% of your max. Finding your one rep max is a Max Effort lift as well.

Now I know what you are thinking, training at near maximal loads twice a week every week? You are crazy!! However, the conjugate system has a trick for preventing overtraining by using variations of the four main lifts mentioned before, such as safety bar squatting or rack benching. These variations slightly change the way each muscle group is stressed, which in turn prevents over stressing of any one area.

You must remember the muscles and central nervous system adapt only to the load placed on them.³ In other words, if you want to get stronger you must lift heavy weights. The max effort method is one of the most effect ways to do so.

Check back in next week for part 3 of this series the Dynamic Effort Method.

1.        Louis Simmons, Westside-Barbell

2.        Thomas Hill, Conjugate System Applied to Sport

3.        Joe DeFranco, Westside for Skinny Bastards