C.S. Sloan's Integral Strength

                       Set/Rep Variations for Strength and Power Part Two The DYNAMIC EFFORT Method The great Jim Williams bench pressing in his heyday.      A couple of weeks ago, I wrote an essay on some of the set/rep variations that are the best if your goals are strength and power, as opposed to just gaining muscle mass.  I wrote about 5x5 training, ramp training, and variations that use multiple sets of low reps.  Here I would like to explore some SPEED work set/rep combos that are ideal for the powerlifter or anyone that wants to boost their squat, bench press, or deadlift. Multiple Sets/Low Reps for Speed      This form of training is often referred to as “dynamic effort” training.  It became popular as a mode of training within Westside Barbell.  For Westside, this form of training was of utmost importance due to the fact that the Westside lifter also trained with a “max effort” session each week where you maxed out on a triple, double, or single (typically a single) for an a