The Max Effort Method: Why You Should Be Maxing Weekly
- Josh Hezza
- Mar 20
- 13 min read
The Max Effort Method: Why You Should Be Maxing Weekly
Breaking Free from Periodisation Dogma
For years, lifters have been told to fear maxing out. Coaches and textbooks preach that you can’t lift heavy singles weekly, that you’ll burn out, that it’s unsustainable. Instead, they push linear and block periodisation—systems built around delaying heavy lifting in favour of weeks (or months) of submaximal work. (Also technically it should be the 'Maximal Effort Method' but I'm not going to write it every time.
The problem? These methods artificially limit strength progression. They trap lifters in overly cautious loading cycles, ensuring they spend more time detaining than actually getting stronger. They assume that your body somehow "forgets" how to strain against near-max loads and that you need to rebuild strength from the ground up every single training cycle—a ridiculous idea if you understand how strength is developed and maintained.
The Max Effort Method (ME) destroys this outdated thinking. Weekly maxing is not just possible—it’s optimal. By lifting heavy every single week, you train your neuromuscular system to handle max weights efficiently, keep your body in a constant state of adaptation, and never waste time detaining strength you’ve already built.
If you’ve been told that maxing out regularly is dangerous, unsustainable, or ineffective—it’s time to wake up. The strongest athletes in history have relied on frequent heavy lifting. The science backs it. And if you want to stop wasting time and actually get stronger, it’s time to embrace weekly maxing as the superior approach.
What Is the Max Effort Method?
The Max Effort Method is simple:
✅ Lift at 90%+ of your 1RM every single week
✅ Strain against maximal loads to build strength at high intensities
✅ Rotate exercises to avoid neural burnout and prevent stagnation
Unlike linear or block periodisation, which artificially restricts heavy lifting until the final weeks of a cycle, the Max Effort Method ensures that your body is ALWAYS prepared to lift maximal loads.
This isn't about "testing strength"—it’s about building it every single week. If you’re constantly exposed to near-max weights, your body has no choice but to adapt, ensuring:
📌 Consistent neural drive and motor unit recruitment
📌 Superior strength gains through optimised load-velocity relationships
📌 No wasted time detaining strength during volume-heavy phases
How Does the Max Effort Method Work?
To avoid burnout and overuse injuries, exercise rotation is critical. You’re not maxing out on the same lift every week—you’re maxing out on variations that target the same muscle groups but challenge you in different ways.
🔄 Max Effort Rotation Strategy (Example):
Week 1: Safety Squat Bar Box Squat – Heavy triple
Week 2: Cambered Bar Free Squat – Heavy single
Week 3: Bow Bar Squat with Chains – Heavy double
Week 4: Competition Squat – Heavy single
By rotating exercises, you stimulate continuous adaptation, prevent overuse, and avoid stalling out while still training at near-max intensities weekly.
For bench and deadlift, the principle is the same:
🔹 Rotating specialty bars, grip widths, accommodating resistance, and movement variations keeps progress moving forward without excessive joint stress.
The truth is this: The body doesn’t know what an SSB squat is, or a reverse band deadlift, or a floor press. It just knows maximum strain—and that’s what drives adaptation.
🚀 How to Apply Weekly Maxing Based on Experience Level (totally as an example to make this more accessible- the whole point is its supposed to be individual blah blah)
Max effort training isn’t one-size-fits-all. While the principles stay the same, how you implement them should be based on your experience level.
🔹 Beginners (0-2 years training) –
Build movement proficiency first. Use RPE 9 instead of absolute 1RMs, allowing for slight technical breakdown but not full grinding. Max effort lifts should be cyclical (every 2-3 weeks instead of weekly).
🔹 Intermediates (2-5 years training) –
Can handle weekly maxing with well-structured variation. Start tracking bar speed—if a lift slows dramatically, consider rotating the movement sooner. Use rep maxes (3RMs, 5RMs) occasionally to reinforce volume and build confidence.
🔹 Advanced Lifters (5+ years training) –
The strongest lifters benefit the most from weekly maxing but must also manage fatigue intelligently. Exercise selection should rotate weekly, prioritizing weak points and limiting joint stress. Top-end strength should be tested under real fatigue leading into competition.
The stronger you are, the more vital smart programming becomes.
🔴 Common Mistakes People Make with the Max Effort Method
The Max Effort Method works when it’s done correctly. But if you implement it poorly, you’ll reinforce the myths that people believe. Here’s what not to do:
❌ Not Rotating Exercises Properly – If you max on competition lifts every week, you’ll burn out or stall. Use SSB, cambered bars, bands, chains, deficits, and pin variations to keep progress moving while still lifting maximally.
❌ Ignoring Recovery – Weekly maxing demands proper fatigue management. Recovery isn’t just about rest days—it’s about nutrition, sleep, and knowing when to push or back off.
❌ Jumping too much between ME attempts – Max effort isn’t just about testing—it’s about building. If every session is an all-out grind, you’re doing it wrong. Some weeks should feel stronger than others based on fatigue, rotation, and adaptation.
❌ Not Using Dynamic Effort or Repeated Effort Work – Max effort builds absolute strength, but if you’re slow, uncoordinated, or lack muscle, you won’t hit big lifts. DE work makes you explosive, and RE work fixes weak links.
⚡ Autoregulation & Adjusting Weekly Maxes
Some weeks, you’ll feel like a machine. Other weeks, you’ll feel like a fridge fell on you. That’s where autoregulation comes in.
🔹 If you’re feeling beat up:
→ Use self limiting variations.
→ Swap a straight-bar squat for an SSB squat (reduces lower back strain).
→ Use chain or banded variations to reduce joint stress at the bottom of a lift.
→ Lower volume on accessories but keep intensity high.
🔹 If you’re crushing lifts easily:
→ Push for a true 1RM instead of stopping early and taking the new quick PB.
→ Use a more aggressive variation (e.g., deficit deadlift instead of regular).
→ Increase accessory volume slightly since recovery is higher.
Max effort is about intensity, not ego. The goal is consistent progress, not burning out.
The Max Effort Method Alone Isn’t Enough
Maxing weekly builds absolute strength—but strength alone isn’t enough. If you want to move bigger weights efficiently and dominate in competition, you also need:
🚀 Speed & Explosiveness – This is why Dynamic Effort (DE) work exists. Moving submaximal weights FAST improves rate of force development and bar speed, ensuring you’re not just strong—you’re powerful.
🛠 Technical Refinement – Maxing weekly reinforces grinding strength, but it doesn’t always fine-tune technique. Repeated Effort (RE) work allows for higher volume and movement pattern reinforcement, ensuring good form under fatigue.
💪 Muscle Mass – Strength isn’t just neural; bigger muscles = bigger lifts. Targeted hypertrophy through accessory movements ensures that weak links are strengthened, joints are supported, and your frame is structurally prepared for heavy loads.
🔥 GPP & Conditioning – You can’t get stronger if you’re too fatigued to recover. General Physical Preparedness (GPP) work builds work capacity, speeds recovery, and keeps you athletic so you don’t gas out mid-session.
🛑 3 Myths About Weekly Maxing That Need to Die
❌ Myth #1: "Maxing weekly destroys your joints." The truth? Overuse injuries happen from poor rotation, not intensity. A well-structured max effort program reduces joint strain by cycling variations and limiting competition lifts until necessary.
❌ Myth #2: "Maxing weekly causes burnout." Burnout happens when fatigue exceeds recovery. With proper autoregulation, rotated lifts, and balanced volume, weekly maxing is sustainable for years.
❌ Myth #3: "You need phases of lighter lifting to build strength." Nope. Heavy weights drive adaptation. Max effort ensures that you’re constantly reinforcing top-end strength while also improving speed, volume, and recovery capacity.
If you don’t believe me lets see what the science says - full references are at the end if you wanna check them out:
1. Moss et al. (1997) – Training at Maximal Power Output for Strength Gains
This study found that training at near-maximal loads produced more efficient increases in power across a range of loads.
Why it supports maxing weekly? Shows that high-intensity training maximises power output, which is a key component of the maximal effort method. Block and linear periodisation models often fail to expose athletes to high-intensity loads frequently enough, delaying neuromuscular adaptations.
2. Rooney et al. (1994) – Strength Training to Failure for Greater Strength Gains
Demonstrated that training to failure (i.e., maximal effort work) produced greater strength gains than stopping short of failure.
Why it supports maxing weekly? Strength increases are maximised when intensity is highest, which occurs when training with maximal effort. Block/linear periodisation often underloads athletes for extended periods, limiting exposure to max-effort stimuli.
3. Herda (2022) – Faster Motor Unit Activation from Max Effort Training
Maximal effort training increases the speed of motor unit activation and enhances recruitment of high-threshold motor units.
Why it supports maxing weekly? Strength development is directly tied to neural efficiency, which requires regular high-intensity exposure. Block/linear periodisation delays these neural adaptations by keeping intensity lower for prolonged periods.
4. Aagaard et al. (2002) – Neural Adaptations & Max Effort Training
Found that heavy resistance training induced neural adaptations that enhanced maximal voluntary contraction.
Why it supports maxing weekly? Weekly maxing ensures that neural pathways are continuously exposed to high loads, optimising efficiency. Block/linear models do not provide this frequent high-load stimulus, slowing down adaptation.
5. Schoenfeld et al. (2017) – Training to Failure is Effective but Not Essential
Found that while training to failure was effective for strength gains, it wasn’t strictly necessary. However, higher intensities still yielded better results.
Why it supports maxing weekly? Regular exposure to high loads is the key driver of strength, and weekly maxing ensures this. Block/linear periodisation often delays exposure to near-maximal loads, reducing training effectiveness.
6. Jidovtseff et al. (2011) – Load-Velocity Relationship & Max Effort Work
Showed that maximal effort lifts closely predict an athlete’s true 1RM and help calibrate training intensity accurately.
Why it supports maxing weekly? Regularly maxing ensures accurate training prescriptions based on real-time performance rather than estimates. Block/linear models rely on outdated 1RMs, which may not reflect actual strength levels.
7. Weakley et al. (2021) – Velocity-Based Training & Max Effort Work
Found that training at near-maximal intensities improves force production and velocity, critical for explosive sports.
Why it supports maxing weekly? Regularly testing maximal strength allows for real-time adjustments in training loads, keeping training optimal. Block/linear models do not allow for this level of real-time autoregulation.
8. Pérez-Castilla & García-Ramos (2020) – Changes in Load-Velocity Profile from Strength-Oriented Training
Found that strength training programs emphasising maximal effort work produced greater improvements in force output.
Why it supports maxing weekly? Strength is best developed through regular exposure to heavy loads. Block/linear models limit exposure to these loads, slowing progress.
9. García-Ramos et al. (2019) – Load-Velocity Profiling & Strength Gains
Showed that high-intensity lifting is superior for predicting and improving maximal strength compared to submaximal training.
Why it supports maxing weekly? Regular maxing ensures lifters are training at optimal intensities. Block/linear models rely on pre-determined intensities, often leading to undertraining.
10. Baker et al. (2001) – Optimal Load for Power Output in Explosive Lifts
Found that maximal mechanical power output was achieved with near-maximal loads in trained athletes.
Why it supports maxing weekly? Max effort lifts optimise neuromuscular coordination and power, which are underdeveloped in block/linear models due to excessive submaximal work.
11. Fisher et al. (2017) – Momentary Failure & Strength Gains
Found that training to near-maximal failure enhanced neuromuscular adaptation and strength gains.
Why it supports maxing weekly? Max effort lifts provide the necessary intensity for maximal adaptation, which block/linear models fail to sustain throughout training cycles.
12. Siff & Verkhoshansky (1999) – Maximal Effort for Strength Development
Supertraining discusses the importance of training with maximal loads for neuromuscular adaptation.
Why it supports maxing weekly? The body needs frequent exposure to high intensities to maintain and develop strength efficiently.
13. Bompa (1983) – Max Effort & Training Adaptations
Theory and Methodology of Training highlights maximal effort work as a fundamental method for improving strength.
Why it supports maxing weekly? Maxing regularly ensures that adaptations occur at an optimal rate.
14. Aagaard (2003) – Neural Function & Max Effort Training
Found that maximal effort training improved motor unit recruitment and neuromuscular efficiency.
Why it supports maxing weekly? Block/linear models underutilise maximal intensity, delaying these adaptations.
15. Carroll et al. (2001) – Neural Adaptations to Resistance Training
Demonstrated that maximal effort lifting improves motor control and coordination.
Why it supports maxing weekly? Strength gains are neural in nature, requiring frequent high-intensity exposure.
16. Duchateau et al. (2006) – Motor Unit Adaptations & Strength
Found that maximal effort training enhances motor unit synchronisation.
Why it supports maxing weekly? Neural adaptations regress if intensity is lowered for prolonged periods, which happens in block/linear models.
17. Bawa (2002) – Neural Control of Strength
Found that high-intensity training enhances neuromuscular efficiency.
Why it supports maxing weekly? Regular maxing ensures consistent neural drive, preventing detraining effects seen in periodised models.
18. Kraemer & Ratamess (2004) – Progression & Prescription in Strength Training
Found that training intensity was the most important factor for strength gains.
Why it supports maxing weekly? Intensity needs to be consistently high to maximise progress, something block/linear models fail to maintain.
19. Fleck & Kraemer (2014) – Resistance Training Programming
Discusses the role of high-intensity training in maximising strength.
Why it supports maxing weekly? Strength is maximised through frequent high-load exposure, which is limited in traditional periodisation models.
20. Randell et al. (2011) – Velocity-Based Training & Strength Gains
Found that training with maximal effort improved strength and power metrics.
Why it supports maxing weekly? Regularly lifting at high intensities optimises force production, whereas periodised models spend too much time away from maximal loading.
At the end of the day, the Max Effort Method isn’t just another training approach—it’s the single most effective way to build true maximal strength. If your goal is to lift heavier, move bigger weights, and stop spinning your wheels in endless submaximal training, weekly maxing is the answer. The science backs it, the strongest athletes in history have used it, and the only reason most people fear it is because they’re trapped in linear and block periodisation dogma.
You don’t get stronger by staying away from heavy weights—you get stronger by lifting them, consistently. The real limiters of strength aren’t just muscular—they’re neurological and technical. And there’s only one way to get better at handling near-max loads: handling near-max loads. The Max Effort Method forces adaptation by demanding maximal output every single week, improving your ability to grind through lifts, reinforcing perfect mechanics under heavy loads, and developing the confidence and mental resilience to dominate on the platform.
But let’s be clear: maxing isn’t the whole picture. Strength is more than just hitting heavy singles. You need speed, technical refinement, muscle mass, and work capacity to be an unstoppable force. That’s why a well-structured program blends Max Effort work with Dynamic Effort, Repeated Effort, and GPP—because it’s not just about lifting heavy, it’s about lifting heavy better, faster, and for longer.
So if you’ve spent years avoiding heavy singles, stuck in the slow churn of linear periodisation, running generic block programs, or convinced that weekly maxing will burn you out—it’s time to break free. Stop limiting yourself. Start training like you mean it.
🚀 Ready to train smarter, lift heavier, and actually get stronger?
🔹 Sign up for coaching—I’ll build you a no-BS program that cuts through the fluff and actually makes you strong. 🔹 Join my mentoring program—If you’re a coach or athlete who wants to truly understand strength programming, I’ll teach you how to apply these principles effectively.
💬 Let’s get to work. 🚀
Reference List:
Moss, B. M., Refsnes, P. E., Abildgaard, A., Nicolaysen, K., & Jensen, J. (1997). Effects of maximal effort strength training with different loads on dynamic strength, cross-sectional area, load-power and load-velocity relationships. European Journal of Applied Physiology and Occupational Physiology, 75(3), pp. 193-199.
Rooney, K. J., Herbert, R. D., & Balnave, R. J. (1994). Fatigue contributes to the strength training stimulus. Medicine and Science in Sports and Exercise, 26(9), pp. 1160-1164.
Herda, T. J. (2022). Influence of resistance training on motor unit activation and rate coding strategies. Journal of Strength and Conditioning Research, 36(2), pp. 321-335.
Aagaard, P., Simonsen, E. B., Andersen, J. L., Magnusson, P., & Dyhre-Poulsen, P. (2002). Neural adaptation to resistance training: Changes in evoked V-wave and H-reflex responses. Journal of Applied Physiology, 92(6), pp. 2309-2318.
Schoenfeld, B. J., Ogborn, D., & Krieger, J. W. (2017). Dose-response relationship between resistance training volume and muscle hypertrophy in trained individuals: A meta-analysis. Journal of Sports Sciences, 35(11), pp. 1073-1082.
Jidovtseff, B., Harris, N. K., Crielaard, J. M., & Cronin, J. B. (2011). Using the load-velocity relationship for 1RM prediction. Journal of Strength and Conditioning Research, 25(1), pp. 267-270.
Weakley, J., Mann, B., Banyard, H., McLaren, S., Scott, T., & Garcia-Ramos, A. (2021). Velocity-based training: From theory to application. Strength & Conditioning Journal, 43(2), pp. 31-49.
Pérez-Castilla, A., & García-Ramos, A. (2020). Changes in the load-velocity profile following power- and strength-oriented resistance-training programs. International Journal of Sports Physiology and Performance, 15(8), pp. 1117-1124.
García-Ramos, A., Ulloa-Díaz, D., Barboza-González, P., Rodríguez-Perea, Á., Martínez-García, D., Guede-Rojas, F., & Janicijevic, D. (2019). Assessment of the load-velocity profile in the free-weight prone bench pull exercise through different velocity variables and regression models. PLOS ONE, 14(2), e0212085.
Baker, D., Nance, S., & Moore, M. (2001). The load that maximises the average mechanical power output during explosive bench press throws in highly trained athletes. Journal of Strength and Conditioning Research, 15(1), pp. 20-24.
Fisher, J. P., Steele, J., & Smith, D. (2017). High- and low-load resistance training: Interpretation and practical application of current research findings. Sports Medicine, 47(3), pp. 393-400.
Siff, M. C., & Verkhoshansky, Y. V. (1999). Supertraining. Denver, CO: Supertraining Institute.
Bompa, T. O. (1983). Theory and Methodology of Training. Toronto: Kendall/Hunt Publishing Company.
Aagaard, P. (2003). Training-induced changes in neural function. Exercise and Sport Sciences Reviews, 31(2), pp. 61-67.
Carroll, T. J., Riek, S., & Carson, R. G. (2001). Neural adaptations to resistance training: Implications for movement control. Sports Medicine, 31(12), pp. 829-840.
Duchateau, J., Semmler, J. G., & Enoka, R. M. (2006). Training adaptations in the behavior of human motor units. Journal of Applied Physiology, 101(6), pp. 1766-1775.
Bawa, P. (2002). Neural control of strength and muscle power: A brief review. Medicine & Science in Sports & Exercise, 34(2), pp. 138-146.
Kraemer, W. J., & Ratamess, N. A. (2004). Fundamentals of resistance training: Progression and exercise prescription. Medicine & Science in Sports & Exercise, 36(4), pp. 674-688.
Fleck, S. J., & Kraemer, W. J. (2014). Designing Resistance Training Programs. 4th edn. Champaign, IL: Human Kinetics.
Randell, A. D., Cronin, J. B., Keogh, J. W. L., Gill, N. D., & Pedersen, M. C. (2011). Effect of instantaneous performance feedback during 6 weeks of velocity-based resistance training on sport-specific performance tests. Journal of Strength and Conditioning Research, 25(1), pp. 87-93.
Key Takeaways from References
📌 Weekly maxing is superior because it ensures consistent neural drive and motor unit recruitment without the extended periods of submaximal loading that occur in block and linear periodisation.
📌 Max effort training leads to superior strength gains by optimising load-velocity relationships, maintaining high neuromuscular demand, and enhancing force production.
📌 Block & linear periodisation models are limited because they:
❌ Delay exposure to near-maximal intensity.
❌ Lack real-time autoregulation, leading to inefficient loading strategies.
❌ Cause detraining effects during volume-focused phases.
📌 Optimal programming should prioritise frequent exposure to max effort lifts while balancing fatigue management and recovery.
🚀 If you’re serious about strength, stop underloading yourself for weeks on end. Train like you mean it.
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