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/ Dynamic Effort Speed Day Weight Calculator
Dynamic Effort Speed Day Weight Calculator
Calculate barbell percentages, bands, or chain tension configurations for Westside Conjugate speed work.
The Dynamic Effort Method (Conjugate Method)
In powerlifting, the **Dynamic Effort (DE) method** is used to train the rate of force development. Instead of lifting heavy weights slowly, you lift lighter weights (45-60% of 1RM) as fast and explosively as possible. Accommodating resistance like elastic bands or heavy chains is added to overload the lockout portion of the lift.
Preguntas frecuentes
For squats, 10-12 sets of 2 reps. For bench press, 9 sets of 3 reps. Rest periods must be short (45-60 seconds).
Bands and chains increase the resistance as you stand up, teaching you to accelerate through the entire range of motion.